Trudy Scott Anxiety coffee sugar and water and …...I'm going to share some cool tips on how to boost serotonin and GABA, like laughter and yoga and a few other simple things that

Anxiety: coffee, chocolate, fish, water and more-where to go next, with Trudy Scott www.theAnxietySummit.com June 9-22, 2014

© 2014 Trudy Scott All Rights Reserved Page 1 of 24

Anxiety: coffee, chocolate, fish, water and more-where to go next, with Trudy Scott

• the anxiety-provoking effects of coffee! and what about chocolate? • the bad-mood effects of gluten (and all grains for some) • wild fish, water, pumpkin seeds and laughter to boost your mood and calm

you down • questions answered (a few from the blog and facebook page) • what you can get out of the summit, resources and where to go next

A very, very big welcome to the final call of The Anxiety Summit: Nutritional approaches for eliminating anxiety, social anxiety, panic attacks, and OCD. You must know my voice by now. I'm Trudy Scott, food mood expert, certified nutritionist, author of The Antianxiety Food Solution, and host of The Anxiety Summit. I just saw a great quote by Jamie Oliver. It was actually Dr. Josh Friedman's Facebook page, Integrative Psychotherapy of Omaha, and this is what the quote said: "Homicide is 0.8 % of deaths. Diet-related disease is over 60 %, but no one effing talks about it." And if you know Jamie Oliver, that sounds just like him. But I want to say this: We are talking about it, and it's being heard. There's obviously a really big need for this information. It's the end of the day on the 13th day of the summit as I record this, and as of this moment, we have officially impacted just over 10,000 lives. Wow, what an absolutely



incredible two weeks this has been. Thank you so much for joining, and good for you for taking charge of your health. And thank you for taking this back to your families, your friends, your patients, your clients, and using this information for you if that's why you're on the summit. Based on the questions, the comments, the feedback on the blog, and the Facebook page, and the replay page Facebook section, and the encore survey – I've been reading everything that everyone's posting - I just hope that it's been as enjoyable for you as it has been for me. Thank you for all the feedback, for all the questions, for the comments. I read everything, and I just love this way of connecting with you. I'm just going to share a few comments. There are so many that I would love to share. I heard from Moni, a psychologist from Vienna, Austria. She messaged me to say she went and bought some rooibos tea. It was the first she had heard about it, and she was very excited to try it out. Estella said, "I have found a group of like-minded professionals who are really on a mission with love to help humanity." Thank you, Estella. And someone else said, "What I loved is that most of the speakers have been through the hell of their various anxiety issues or diseases, including you, Trudy. It just makes it so real and so hopeful for all of us out there that have been to so many doctors and still feel so ill." So that's really great. I want you to have hope. And I really could go on. I just feel like I know so many of you, after just two weeks, it's been truly wonderful, but let's get into the purpose of this wrap-up call because I want to address some areas that didn't make it into the interviews. We had so many great speakers and so many great topics, and there's so much more that we can cover. I'm going to cover a few things that didn't make it into the interviews. The title of this talk is "Anxiety: coffee, chocolate, fish, water, and more – and where to go next." So first, we're going to talk about the anxiety-provoking effects of coffee. Are you ready to think about quitting coffee? Well, we're going to talk about that in a second, and you will be able to decide. Then, we are going to cover chocolate, and we need to talk about chocolate too because this is something a lot of people love. They just love their chocolate, and, unfortunately, it does contain caffeine, so we need to think about that if you have anxiety. It's made worse when you eat chocolate. Then, we're going to talk about the bad-mood effects of gluten and how some people may actually have an issue with all grains, including gluten-free grains. Then, we'll talk about some lovely foods to boost your mood and calm you down, like fish and pumpkin seeds and a few others, and then I'm going to talk a little bit about water – or “warter”, if you're an American. South Africans will say "wata," and Americans will say “warter”. And I want to share some facts about how it can actually affect your neurotransmitter levels which is pretty cool. I'm going to share some cool tips on how to boost serotonin and GABA, like laughter and yoga and a few other simple things that you can do to reduce your anxiety because you've



learned some pretty complex things on the summit. I want to end off with some really simple things that you can start to do right away. I'm going to address some common questions that have been asked on the Facebook page and on the blog. I've picked a few questions that I think will apply to a lot of you and hopefully give you some clarification in some areas. And then, we'll end with what you can get out of the summit, some resources that I'm going to share with you, and where to go next. But before we start, I just want to share something fun. Did you see the cover of Time Magazine? It's got this beautiful image of golden butter on a black backdrop, and it's almost taking up a third to a half of the page, and the heading says, "Eat butter. Scientists labeled fat, the enemy. Why they were wrong." Wow. That's pretty amazing, and then the headline in the article in Time Magazine says, "For decades, it has been the most vilified nutrient in the American diet. But new science reveals fat isn't what's hurting our health." It was certainly vilified in South Africa. When I was growing up, I remember eating margarine, so it's [butter] been a problem food for a long time. And when this article came out, I just loved seeing all the comments on Facebook. One of them said, "Smart people always knew." I've certainly been advocating for butter for many, many years despite the fact that I grew up on margarine. I loved Ann Louise Gittleman's comment. She said, "It's the best margarine substitute I know of." So we can eat butter, and all of these things that we're talking about on the summit, we will eventually see in the headlines saying, "Yes, it is okay to do this." But let's go on to the first topic which is the anxiety-provoking effects of coffee, and, really, no one wants to hear that they have to give up coffee. It's really the toughest thing for most of my clients. And when I'm doing live presentations, I get these groans coming from the audience, and I get these faces, saying, "Oh, no, please don't do this to me. I've gotta have my coffee." And I can actually hear your collective groans, right now, or you're going, "Oh, don't take it away from me." I can hear it. I know you're thinking it. But if you've got anxiety, it really has to go – the coffee and all caffeine. But even if you don't have anxiety and you're on the summit for another reason – maybe you want to learn about something else – I still challenge you to remove it because it is a drug that we self-medicate with, and it is covering up some underlying need. There's some reason that we need it. And it is giving us this false energy, and it's hiding some underlying issue. We know that side effects can cause an increased heart rate, restlessness, anxiety, depression, tremors, difficulty sleeping, excessive urination, and nausea. I've got one client that I'm working with, and as soon as she got off the coffee, the tremors that she was having in her hands diminished substantially. And any time she has coffee, the



tremors come back. So it's a very real thing. A lot of people feel much more anxious when they have coffee or caffeine. And there are certainly a subset of people with anxiety that are just more prone to the effects of caffeine, and they're much more sensitive, certainly those with panic disorder and social anxiety, according to the research. But I find it across the board. It's a common issue with people with anxiety. There was actually a study done where they looked at a group with generalized anxiety and panic disorder. None of them had benefited from medication. None had benefited from psychotherapy. They all drank one and a half to three and a half cups of coffee a day, which isn't a lot. I've had some clients drinking five or six cups a day. As soon as they stopped the coffee, the anxiety disappeared. The anxiety actually disappeared within a week of stopping the coffee. So it can have very profound effects. Now, you want to address the underlying fatigue, first. For some of my clients, taking their coffee away is very difficult. They can't function. They can't get to work. So we've got to look at why are they needing it in the first place. What is this prop that they need? And one of the factors could be adrenal problems, and so we need to support the adrenals. We need to assess if there are problems with the adrenals and then support them. You heard Dr. Amy Day and Dr. Corey Schuler talk about adrenal support, and you heard Dr. Nicole Beurkens share how she needed adrenal support and how she was going for sodas and sugary things to self-medicate with to give her that energy to get her going. Another area that we may need to address is anemia or low iron. And you heard Dr. Felice Jacka talk about how women need red meat – and, of course, this needs to be grass-fed red meat – and how the zinc and the iron seem to be the factors needed, both for their mood and then also for raising iron levels. And if you've got very low iron levels, you're going to feel really, really tired. And one marker that you definitely want to test for/assess for, and need for iron [status] is ferritin – F-E-R-R-I-T-I-N. If your ferritin is low, that is a problem, and you heard Izabella Wentz talk about ferritin needing to be 60 or 70 if you have a thyroid problem, certainly if you have Hashimoto's thyroiditis. [correction: she said “The optimal level for thyroid function seems to be between 90 to 110.”] Lack of sleep may be an issue which can make you tired, and then you're going to need that coffee to get going, and you heard from Robin talking about sleep extensively, and then Julia Ross talked about the amino acids and how effective tryptophan can be for raising serotonin which then converts to melatonin and then helps you sleep. We also may need to support the thyroid, as I mentioned a second ago. Izabella and her talk on Hashimoto's was very helpful for learning about thyroid and this autoimmune condition called Hashimoto's thyroiditis.



And then another area that we haven't touched on very much in the summit at all is low levels of the catecholamines, and these are neurotransmitters that are produced by the adrenal glands, and they're also produced in the brain. And when you've got low levels, you're going to feel depressed with apathy, like you don't want to get out of bed. You may feel blah. You may have no energy, which is why you're going to go for the coffee. Your focus may be bad. You may feel bored, not having much motivation or much drive, and you're going to go for that sugar and coffee to give you that energy. And the amino acid that helps to raise the catecholamines is called tyrosine.I t really is fabulous for raising the catecholamines and giving you that energy, giving you that little mood boost, giving you mental focus. When I do a trial with someone who has these low catecholamine symptoms and they take the tyrosine, they just say, "Oh, I just feel brighter, and I feel sharper, and I feel like my mood's been lifted, and I've just got energy to do things." It really is nice, especially for helping you to quit coffee. The dose is 500 milligrams first thing in the morning, midmorning, and then midafternoon but not later than 3:00 PM especially if there are sleep issues. And if sleep is a big problem, I would just do the first-thing-in-the-morning dose and the midmorning and not the midafternoon, but this, together, with Vitamin C makes getting off coffee so much easier. And so many people will say to me, "I really don't want to do it. I'm not ready to do it." And once they do, they can't believe how easy it actually was. Now, I do want to mention something about tyrosine. It can be a little stimulating because it's going to give you that energy. So if I'm working with someone and they are anxious or have panic attacks, I will first use the calming amino acids, like GABA or tryptophan to calm things down, and then we will work on things that may help with energy because we don't want to make them more anxious. So just keep that in mind, as well. But there are some other reasons why I don't like coffee other than just the anxiety issue, and I'm going to just go through a few of these here. Firstly, if you go to any coffee shop, you're going to see people putting loads of sugar or sugary liquid – whatever they are – into their coffee, false creamers, or soy milk, which I'm not a fan of. Coffee beans are also very heavily sprayed with pesticides. If you are getting your coffee from a coffee shop, it's also going to be in a plastic cup, and you're getting the plastic from that container leaching into the coffee, so that's not the greatest thing. So if you are going to have coffee, make sure it is organic, and make sure you drink it out of a ceramic mug. But also keep in mind that decaf does contain some caffeine, and you need to make sure that if you're going to do the decaf that it has been decaffeinated with the Swiss Water method because otherwise you're going to have all the chemicals in the decaffeinated coffee. It's also very dehydrating. So if you are drinking coffee, you need to drink a lot more water, and we're going to talk about water in a second and how important it is, and how it



actually raises serotonin, believe it or not. So if you're drinking a lot of coffee and you are dehydrated, it could possibly affect your mood. It also helps to give you regular bowel movements, and, to me, that's covering up a need for something else. Do you need more fiber? Or maybe you need some water. If you are relying on coffee for you to have a regular bowel movement, that's a concern. I would rather figure out why you need the coffee in order for you to go regularly. The other thing it does is reduce appetite, and you've heard from a number of speakers how important breakfast is and how important it is to have protein at breakfast. If you are a coffee drinker and you have coffee first thing in the morning when you get up, you are less likely to want breakfast. So, if you're not quite ready to give up the coffee – and that's okay, I always say, "Well, if you're not quite ready yet, we'll do it in a few weeks." If I'm working with someone one-on-one or if I'm doing a group program, we'll do some of the other stuff first. I would say this: Have breakfast first and then have coffee because that way you're going to get that good start to the day which is going to help to keep your blood sugar stable throughout the day. Having that breakfast with protein is "the" number-one thing I have all my clients do. So do the breakfast first, and then have the coffee afterwards, and make sure it's going to be organic. And it should be in a ceramic mug without tons of sugar. You could put some fresh cream in it if you want to, but don't use the artificial creamers. The other thing that coffee does is it can increase breast tenderness, and it can increase PMS symptoms. So keep that in mind if that's an issue for you. There is research showing that it can affect cortisol levels. It can affect testosterone levels, and it can affect estradiol levels. It also depletes the B vitamins, Vitamin C, potassium, magnesium, calcium, and zinc. And you've heard in the summit, from various speakers, how important the B vitamins are. Corey Schuler did a great job talking about the wonderful B vitamins for adrenal health. We heard how important zinc is in the pyroluria call. So these nutrients are really important for mood, and now they're being depleted because of the coffee. So what do you drink instead? Well, you heard all about rooibos tea or red bush tea, a herbal, naturally caffeine-free tea from Amanda Swart and all the research that she's been doing in South Africa. How rooibos tea supports the adrenals, and there's actually some other research showing how it helps with blood sugar control. So there's a great option for you. Other the herbal options are great. You could get something like a lemon ginger. You can get licorice. You can get chamomile. There are so many wonderful herbal options out there. But then, I mentioned, earlier, drinking water is really important, and this is something that so many people are not doing enough of - is drinking water. If you are dehydrated,



that has a ripple-down effect to so many areas of the body, and there is actual research showing that water can affect your mood. So there was an animal study done in 2012 that actually found that dehydration is able to reduce serotoninergic neurotransmission, which might be involved in generating anxiety behavior. And in a 2011 study looked at 24 females in their 20s and found that dehydration degraded mood, increased perception of task difficulty, lowered concentration, and caused headaches. And in a similar study, looking at men also in their 20s, found that mild dehydration caused adverse changes in vigilance and working memory and increased tension, anxiety, and fatigue. So there you have it. Water is more important than we realize and very important when it comes to mood. Some other options that you could include are fermented kombucha or kefir, and then I love the coffee substitute Dandy Blend. It's actually made from dandelions, so it's giving you some nice liver support, as well. And then another favorite of mind is carob, and it's got a slightly chocolatey kinda flavor. It doesn't contain chocolate. It doesn't contain caffeine. And a lovely beverage is carob and some boiling water, a little dash of coconut milk or maybe fresh cream and a dash of cinnamon, and it is just absolutely delicious. The carob does tend to settle on the bottom a little bit, so you just need to stir it up three or four times while you're drinking it, and it is absolutely delicious. And seeing we're talking about chocolate-type flavor, what about real chocolate? So the best chocolate is 70 to 80 percent cacao. It's rich in antioxidants, rich in flavonols, and there's a lot of research showing that it has benefits for the heart. We see blood pressure studies [it lowers blood pressure]. It helps to lower lipids. It helps reduce inflammation. It actually helps with insulin resistance, and there actually are a few studies that showed possibly some anticancer benefits, as well. Now, the darker the chocolate, the less sugar it has. Unfortunately, it has more caffeine, and, as you heard earlier, that caffeine can definitely make you more anxious. So we've got the situation where it's got less sugar, but it's got more caffeine, so that could be problematic. We also want it to be organic because the cacao beans are sprayed, as well – pretty heavily sprayed. But we do see these benefits. People feel happier. We get this boost of endorphins. When we need to worry about it is if you have anxiety and certainly if you feel more anxious when you eat chocolate, and this is where keeping a food mood log is very beneficial. PMS can be made worse by chocolate, and migraine headaches can be made worse, and so can breast tenderness. And then the other factor is this: Say you like your dark chocolate. This is your "cheat." This is something that you feel is okay to have. It doesn't make you anxious. The big question that I want to ask you is this: Can you just have one piece? Or do you have to



binge on the whole bar? And if you're having to binge on the whole bar, that tells me there's something going on here. There's some kind of neurotransmitter imbalance. And there is one area of neurotransmitter imbalance that hasn't been touched on in the summit, so I wanted to talk about here. And I thought talking about in the context of chocolate is good, one because a lot of people will say, "I just love chocolate," or "I love chocolate chip cookies." And if you're the kind of person who can relate to that, when you hear that "love" in your voice, maybe your love the chocolate, or maybe you just love ice cream. If you've got that "love" for some kind of sweet food or carbohydrate-type food and the thought of giving it up would be devastating – you'd almost have this little tear in your eye where you feel emotionally connected to it – that can be an endorphin thing. And if you've got low endorphins, you are going to need that chocolate or whatever that food is that you love. You're going to need it as your reward, as your treat, as your comfort. So you heard Julia talk about The Mood Cure questionnaire, and when she talked about low serotonin, and then using tryptophan, and she talked about low GABA and using GABA. One of the areas are low endorphins, and there's a questionnaire that you can do to determine if you have low endorphins. There's an amazing amino acid that actually helps to raise your endorphins, and there's some other things that I'll share with you in a second that helps to raise endorphins. But let me go through the symptoms of low endorphins so you can figure out if this may be something that you need to think about. Firstly, you are very sensitive to emotional pain or very sensitive to physical pain. So you may have some physical pain or emotional pain issues going on. You cry or tear up easily. So if you see an advert on TV, and there's a mom and a kid, you may feel pretty emotional watching it. And then the other thing is this "love" of certain foods. You just "love" it, and the thought of giving it up would just be heartbreaking. So when I'm doing a trial with one of my clients, I'll see the questionnaire, and they score pretty high in all of these areas – maybe 8s or 9s, and I'll ask them, "What food do you really love? What would you say is your favorite food?" And let's take chocolate, for example, because that's a common one – “I just love chocolate.” I’ll ask "How much do you love chocolate on a scale of 1 to 10?" "Oh, it's a 10. I love it." "And if you could never have it again, how would you feel?" And I just get this look of horror. "I would hate it. I could do it if I had to, but I wouldn't be happy. I would really not feel happy. I love it. I don't want to give it up," And what I'll do is have the person do a trial of d-phenylalanine or DPA, which is an amino acid that actually destroys the enzyme that breaks down the endorphins. So, in essence, is raising your endorphin levels. And I'll have them do a 500 milligram as a trial, and within 5 minutes of doing it, they should be able to look at me and say, "I can't



believe I felt so emotional about this. I don't think I need it. I feel good. I feel comforted. I feel like I've had my little cheat. I feel like I've had a reward," and you'll often feel like you've had a big hug. You actually heard Dr. Josh Friedman talk about it with one of the clients that he was working with – how DPA is also known as the "breakup pill" because it helps you with that emotional stuff that might be going on if you've had a breakup. So when I'm doing a trial, I'll have them open up the capsule or just chew the gelatin capsule. That way, they get the effects right away because if they swallow it, it's going to take a while for us to notice something. And the dosing for the DPA is first thing in the morning, midmorning, midafternoon and even in the evening if someone needs it in the evening. Often, we'll see that the afternoon cravings is related to low serotonin, but it could be a combination of both low endorphins and the low serotonin. I don't use DLPA in my office. I just find it's easier to have my clients use DPA, and then if we need to work on the low catecholamines, I have them use tyrosine. It just gets a little bit complicated when there are so many supplements, so I just wanted to mention that. And then using a free-form amino acid blend or making sure that you are getting good protein at meals is very important, as well. Now, other things that can raise your endorphins is giving or donating. That feel-good feeling that you get when you give something and someone says, "Thank you," that raises your endorphins. Getting a hug, giving a hug, acupuncture raises endorphins. Exercise raises endorphins. And we haven't talked much about exercise on the summit, but I just want to mention, briefly, that it is very studied in the world of mental health, and the benefits are big. It raises endorphins. It raises serotonin. But you don't want to overdo it, certainly if you've got burned out adrenals, because it can definitely raise cortisol, and it can make things worse. So that's it for chocolate and the endorphins, and I've got a great video of someone that tried the DPA at a conference that I was at. And she had such an amazing result that she did a little video testimonial, and I will share that on the blog so you can see her response. The amino acids are truly amazing – how quickly they work and how effective they are – if you are deficient in that area. And we're going to talk about that in a second because the amino acids only work if you need them, and that's a good way to know if you have that deficiency. You do the questionnaire. You think you need it. You try it. You get results. That's a good thing. If you don't get results, you don't need it, or maybe you're not taking enough. So it's a matter of trial and error to figure it out. But let's go on to gluten, and gluten is all in the news. You've probably heard a lot about it. You may not know that there is this very strong connection to mood – both anxiety and depression and some other mental health disorders that I'm going to mention in a



second – and gluten. So let's just go through some of the newer research that we have. There is now a consensus in the medical community on the types of gluten reactions. We know about the true wheat allergy which is this IgE reaction which is the immediate reaction. So it's an anaphylactic shock. Like, you eat fish, and your throat swells closed, or your mouth swells up. That's the anaphylactic or a true wheat allergy. Then, we have the autoimmune condition or celiac disease. And then you have gluten sensitivity which is the delayed reaction or the IgG reaction, and this is when you could eat some gluten and you may only notice symptoms the next day or two days later or three days later. So it can be a little bit challenging to figure it out if the gluten is actually causing a problem, and I'll share with you, in a second, how you can do that. Now, when I wrote my book in 2011, this study called "Consensus in the Medical Community on the types of Gluten Reactions" had not been published yet. But in the world of nutritionists and the world of naturopaths, we knew about this term "gluten sensitivity" even though someone didn't have celiac disease. And we'll see a lot of similar symptoms. The research is now catching up, as it often does, and a study done by Sapone and Fasano in 2011 actually states that the GI symptoms – gastrointestinal symptoms – for gluten sensitivity are similar to someone who has celiac disease. And a really great paper that came out in 2012 by Jackson and Fasano actually says this: "Gluten sensitivity is undertreated and under recognized as a contributing factor to psychiatric and neurological manifestations." Undertreated and under recognized. This is a big thing, and it's a really big problem, and not a lot of people are aware of this. So why does it happen? Why is it causing these mood problems? Well, certainly, we know we get GI damage – gastrointestinal damage - so the gluten is damaging the gut lining which is causing malabsorption. This limits the availability of tryptophan, which leads to a decrease in serotonin and increase in anxiety and depression and all the other low-serotonin symptoms. Now, we get this psychological high when we eat gluten, and it can be very, very addicting. There are these opiate-like compounds produced during the digestion of the gliadin component of the gluten protein. You heard about this in Julie Matthews' talk and in Dr. Greenblatt's talk. You get these opiate-like compounds called gluteomorphins which make you feel good, and that's why people are drawn to gluten-containing grains in the first place. But it can be very addicting. And when you quit the gluten, there can be pretty tough withdrawal symptoms, and this is where the amino acids are fantastic because they help you break that addiction. If you've got the cravings for some bread in the evening, it may be low serotonin. If you eat cookies to calm down, it could be low GABA. If you "love" your bread and butter, it may be low endorphins. So using the amino acids help you to break that addiction so you're not having to use will power and so you don't feel deprived.



But let's go on about the research, looking at this connection between celiac disease and mood. And I want to just state that most of the studies looking at the mood connection are actually with celiac disease because, as I said, until 2012, this term "gluten sensitivity" didn't exist. A number of studies found a connection between celiac disease and anxiety. A number of studies found a connection between celiac disease and social phobia and an equal number looking at celiac disease and depression. There are a few that look at this connection between bipolar disorder and celiac disease and then a number looking at schizophrenia and celiac disease and a very sad but, also, happy case study actually looking at a woman with schizophrenia who, I think, was in her 80s or 90s. She had been in and out of institutions her whole life, on and off medications her whole life. She went into this hospital setting, and they put her on a ketogenic diet and removed all the grains completely. And, lo and behold, her symptoms resolved, and she lost her diagnosis of schizophrenia. So the unfortunate thing is that it took that long to find an answer but the good thing is she eventually found an answer. So gluten is definitely something that we need to think about. There's one particular study looking specifically at those with anxiety who were not benefitting from medication – antianxiety medication. They removed the gluten, and all their symptoms completely resolved. The majority of my clients feel better on a gluten-free diet. I actually have everyone go gluten-free. They will do a two-week gluten elimination and challenge. So with the elimination, they quit all foods that contain gluten for two weeks and then challenge on Day 15. And what you do is eat food with gluten at breakfast and lunch only on Day 15, and then no gluten for 3 days. And what you want to do is keep a detailed food mood log so you can see how you feel when you eat things, and you want to observe your symptoms when you're not eating the gluten and then when you add the gluten back in. So when you take away the gluten, you may find that you're less anxious. You may find that you're less depressed. You may have energy and more focus. You may feel less bloated. You may have regular bowel movements, and then you challenge and add the gluten back. You may feel anxious. You may actually have a panic attack. You may feel really tired. You may not be able to think. You may have diarrhea or constipation. Your aches and pains may increase. There's a big connection to rheumatoid arthritis and gluten, so you may notice some pain symptoms go away when you're gluten free and then come back when you add it back in. Now, some of my clients elect not to add the gluten back in. They feel so good on a gluten-free diet, and they don't want to add it back in, and that's absolutely fine, as well. And I've got some great blog articles that I'll share on the blog for this particular presentation, and you can go and read up about the elimination and challenge. I know a lot of you probably already know about this, but if you're new to this, it's definitely worth looking into.



I want to share the reason why we do the elimination and challenge – for a number of reasons. Firstly, it's very powerful for you to feel that connection because we really need to be in tune with our bodies and how food is affecting us. You heard from Elizabeth. She talked about her story and how she kept a food mood log, and she was able to see how what she ate affected her mood-wise, energy-wise. And keeping that log and making that connection is very powerful because say you give up the gluten, and you're doing great. And a month later, suddenly, you feel terrible. You can't sleep. You feel depressed. You have a panic attack. Where did that come from? Then, you can go back and look at, "Where did I possibly get exposed to gluten? Did I go to a wedding, and they said it was gluten-free [food], but it wasn't?" If that happens, I'll have my client call up the place they think they might've had the gluten exposure, and, sure enough, they'll find that it was in something that they ate, so a really good way for you to know what it feels like to be exposed to gluten once you have removed it. The other thing, once it's removed out of your system, the longer it's out, the bigger the effect you have. So just be aware of that. And then the other reason that we like to do it is because testing is not always conclusive, and you can get a test done, and they can say, "Now, you do not have celiac disease. No, you do not have gluten issues," and it can actually be a problem for you. So while the testing is helpful, and I like to see test results because it's nice to know for sure, it's not always conclusive. There are a number of tests that you could do – saliva. Anti-gliadin antibodies is often measured in saliva tests for measuring cortisol levels as part of an adrenal salivary test, and that's one useful indication. In order to get those antibodies produced, you do need to be producing good enough levels of secretory IgA. If your secretory IgA is low, then you may not show up high antibodies. So that's another marker that's on that particular test. And then, you heard about the thyroid antibodies in Izabella Wentz's talk on Hashimoto's thyroiditis. The antithyroglobulin and the antithyroid peroxidase. If those are elevated, that could be indication that gluten is an issue. Those are antibodies that are produced when someone has Hashimoto's thyroiditis, and there's a lot of research showing this connection between Hashimoto's thyroiditis, autoimmune conditions, and celiac disease. Then, there is the blood IgG antibodies, and this could be looking at wheat specifically, or rye specifically, or barley, and then oats because oats can be contaminated because they're often processed in the same facility. So if you are going gluten-free and you're eating oats, you want to get certified gluten-free oats. And I want to make a clarification here. A lot of people feel that Ezekiel bread is good. Ezekiel bread is good, but it does contain gluten, and we are now starting to think that no one should be eating gluten at all. I'm just going to put that out there. It feels like a shocking thing to some people, but you heard Stephanie Seneff talk about Roundup being sprayed on the wheat, and we know that the wheat in this country, certainly in America,



has been hybridized to such a degree that it's not the same as it used to be, and this could be causing a lot of problems. Then, there is a celiac panel which measures tissue transglutaminase and then the IgA anti-gliadin antibodies. And then there are two gene tests – HLA-DQ2 and -DQ8. And if you have those genes positive, it doesn't mean that you have celiac disease. It just means that you have this predisposition and a higher likelihood. And then there's a new Cyrex panel which measures a lot of markers of gluten issues and other cross-reactions to other foods. They are also some indirect markers that you may see. I mentioned low ferritin, and you may see that that is very low, or you may see low iron or low Vitamin D or very low triglycerides. And these are all things that can be low if you have gluten issues, and you have some malabsorption issues. High C-reactive protein is a marker of inflammation, and it can be high if you have gluten issues. And then if you have osteopenia or osteoporosis, that could be an indication of malabsorption issues. Infertility and migraines are also associated with gluten and celiac disease. And I want to just mention other grains because a lot of people are going gluten-free, and then they're consuming, firstly, a lot of processed other grains, like rice, bread, and cookies that are made from gluten-free grains. That is not an option. If you're going gluten-free, you don't want to be substituting it with all these processed foods. Then, there is this issue with brown rice, quinoa, corn, and even starchy vegetables, and it could be because of small intestinal bacterial overgrowth, also called SIBO – S-I-B-O. And there's research showing that when people have food sensitivities or the small intestinal bacterial overgrowth, they often have anxiety and depression. What this is is good bacteria in the wrong place. So we've got good bacteria in the small intestine, and that's not a good thing. What can happen is when you eat these other grains, it can cause problems – bloating, gas, mood problems, anxiety, and depression. We don't have time to go into that, but I just wanted to put it out there so you know about it. Let's talk about fish, some good things for our mood – wild salmon, sole, sardines, oysters – great source of zinc, great source of amino acids, good source of Vitamin D. A wonderful source for good quality fish is Vital Choice, and I share a link on the blog so you can go and check out their wonderful, beautiful fish. I mentioned sardines because I grew up in South Africa eating sardines, and I absolutely love them. I always have a few cans with me when I travel, and there's actually research showing that sardines lower insulin resistance in rats – how cool is that. You can use the Monterey Bay Aquarium Seafood Watch to get a list of foods that do not contain the heavy metals and that are not fish that are being overfished.



Mood benefits are found when you eat fish at least two to three times a week, and we know that there's this lower prevalence of depression in countries that eat more fish, and we also see that fish consumption helps with arthritis, as well. It's very anti-inflammatory. There was one particular study done in 2011 that showed that DHA modulates some of the same genes targeted by current psychotropic meds, so they definitely have these mood benefits. We do want to avoid farmed fish. We want wild fish. Farmed fish have colors in it. It has antibiotics, and there's actually been some research showing there's a link between farmed fish and diabetes. And remember we talked about pyrolurics not needing omega-3s? There are some studies that'll show that people get mood improvements when they take a fish oil, and then some show no real benefits. And this is because of bio-individuality. We're all different. We all have our unique biochemistry. Some of us need it; some of us don't. And pyrolurics tend not to need omega-3s as supplements. Another favorite food of mine for mood is pumpkin seeds, and there were actually two studies that looked at a functional food made from pumpkin seeds, and, of course, these pumpkin seeds are rich in tryptophan and zinc, both nutrients that are important for mood. The one study found a reduction in social anxiety, and the other study found an improvement in sleep, which I just think is so wonderful. I like to have my clients do pumpkin seeds as a great snack. It helps to keep the blood sugar stable, and it's also delicious. I would suggest soaking the pumpkin seeds overnight and then roasting them with a little bit of olive oil, some sea salt, some pepper, a little bit of turmeric, which has great anti-cancer properties, and a little bit of ginger. And it's just so yummy – really, really delicious. So I wanted to also go through some other topics that I mentioned briefly on the first call. I said I would talk about the four different Antianxiety Food Solution diets. So just briefly, there are four diets that I use with my clients. Three of them are gluten-free. We'll start off with a gluten-free diet completely. I mentioned that earlier – do the elimination and then the challenge if they want to do it. The next level is gluten-free and dairy-free because some people with gluten issues also have a problem with dairy. And then the next level is completely grain-free which is Paleo Diet or the Caveman Diet and/or some sort of combination of the GAPS diet – Gut and Psychology Syndrome diet. And then the next level is, once you've figured out what they can or can't eat, is to add in some beautiful, traditional foods, like fermented foods and bone broths and sauerkraut and healthy fats and starting to learn about making more nutrient-dense foods. Now, one thing that didn't come up in any of the interviews was the fact that we want to be eating organic fruits and vegetables, and there is a lot of research showing that farmworkers exposed to pesticides have cognitive problems and increased anxiety and depression. And you would expect this because they're exposed to high levels, but there was a study done in 2012 that found that sheep farmers that were exposed to very low



levels of these organophosphate pesticides did have increased anxiety and depression. And they also had cognitive issues and memory issues, as well. And there is some research showing that kids exposed to low levels of pesticides have an increased risk for ADHD, and this study that was done in 2012. When they took the pesticide-laden fruits and vegetables out of the diets of these kids, these symptoms diminished pretty quickly. So just removing those pesticide-laden fruits and vegetables can make a very big difference. And if you've got mood issues, you want your diet to be as clean as possible because it's going to make a big difference. Every little thing is going to have an impact. So I would encourage you to look at the Environmental Working Group – www.EWG.org. They have a "Dirty Dozen" list and the "Clean 15. And the "Dirty Dozen" is the produce with the highest pesticide residues, and the "Clean 15" is a list of fruits and vegetables with the lowest, so you can buy those conventional. Some examples of the fruits and vegetables on the "Dirty Dozen" – apples, celery, bell peppers, peaches, strawberries, grapes, spinach. In fact, all the berries are on the "Dirty Dozen" list. So blueberries are on that list, as well, and kale is on that list, as well. So are lot of the leafy greens. And in the "Clean 15" – onions, avocado, mangoes, mushrooms, cabbage, and asparagus. They update it every year, and it's a great resource not just for fruits and vegetables. The EWG is a great resource for cosmetics that have chemicals in them that you don't want to use. They got information about healthy water. They got information about cell phones – really great resource for clean, healthy living. And then, on the first call, I briefly mentioned low histamine, and I'm just going to refer you to Joan Matthews Larson's book, Depression-Free, Naturally, because it's just more than we can go into in this series here. And we could possibly have someone come on and talk about histamine imbalances on a future summit because I am planning summit number two. The gut was mentioned in a number of interviews, so I'm just going to touch on a few things here. One of the things I wanted to touch on is that Kelly Brogan starts by looking at the gut. Dr. Felice Jacka's next research project will look at the microbiome. And we know from studies that probiotics increase beneficial bacteria, and they decrease anxiety and depression. And people who go to the doctor for IBS issues often have anxiety disorders, and so we see this big connection between the gut and the mood. So adding in those beautiful fermented foods, like sauerkraut or kimchi, can really help populate the gut with good bacteria. And you may actually need to add in probiotics as supplements, and you may need to address candida, parasites, or dysbiosis. And this isn't something we haven't touched on in great detail, but I wanted to mention it because these are things that you need to consider.



Some other factors to consider – drug-induced nutrient depletions. Ross Pelton has a great book by this name, and one example is that the birth control pill depletes your Vitamin B6. And you've heard Vitamin B6 being mentioned in a number of the calls, so it's important to figure out which nutrients are being depleted by some of the drugs that you might be on. There's also research showing a connection between H. pylori bacterial infection and generalized anxiety disorder. So if you are not getting answers with the things that we've talked about, just know that you need to keep looking because there are answers out there. You just may not have found them yet. Another factor, are you working long, crazy hours? There was a study done looking at nearly 3000 full-time employees, 44 to 60 years old. They were working more than 55 hours a week, and when they worked the long hours, there was a higher risk for the development of depression and anxiety, and this was just in the women. So keep that in mind as you are living your life. And if you're working very long hours, that might be something that you want to think about. And then, what are you doing to relax? Meditation raises serotonin. Yoga raises GABA levels. We know that Kundalini yoga and meditation, has proven results for OCD, phobias, and many other anxiety disorders. Getting a massage, essential oils, biofeedback, guided imagery, and EFT can all help. And I mentioned getting out in nature in that first call, but just getting into your garden and digging in the dirt has lovely mood benefits. And then, I saw something this week saying that just reading for six minutes a day can reduce your anxiety. Just these simple things can make a very big difference. And then, laughter and smiling leads to an improved mood and has wonderful benefits for the heart. Simply the act of smiling, even if you're not feeling happy, can give you a little mood boost. So come on. Try it right now. As I'm talking, smile and see how you feel. If you smile and you're not feeling happy, you can only feel a little bit happier by just doing it. And I'm a bit of a laughter addict, and I feel that I have to laugh every day. And there's this great thing called "laughter yoga," and you go for a laughter yoga session, and you laugh for no reason, and it really feels great. Think about how you feel after you've had a good, hearty laugh and how hearing someone laugh is so contagious. So just for fun, let's do it now for 30 seconds. I'm going to start to laugh, and I want you to just see how you feel. And I want you to laugh along with me and just see if it feels good. So here it goes. Don't think I'm crazy. I'm just laughing so I can feel good and so you can feel good, too. So here we go [laughs laughs laughs]. How does that feel? I feel good. I just feel like I've got a good endorphin boost.



So, hopefully, you got a little chuckle out of it. I know when I'm on stage and I do that, people look at me like I'm a little bit crazy, but they feel good, and we end up with a nice session and a nice feeling of, "Oh, we all feel good." So, hopefully, you had a good laugh with me there, as well. So we've covered a lot of really complex topics on The Anxiety Summit, and I'm really hoping that some of these simple things that I've talked about here are going to help you feel like there's some simple things that you could maybe start to do tomorrow because there's a lot of areas, and we've gone deep in a lot of topics. But let me go and answer some questions that we had on the blog and the Facebook page. This is the first question: "Do you recommend supplementing with a complete amino acid product and then adding more of the individual ones that you need for neurotransmitter imbalances on top of that in order to avoid creating other imbalances?" And this is for her son. "He's got social anxiety, fatigue, blahs. His mood's negative. He lacks focus. He's got those repetitive, worried thoughts. He's gluten and dairy-free and soy-free. He eats grass-fed red meat, but he snacks on carbs, like chips and sugar. He's not a huge protein eater. He's more of a grazer. I try to get him to eat more protein and healthy fats. I also just started him on glutamine for sugar cravings. His amino acid urine test show he is just about low in all his amino acids." So I would suggest using targeted individual amino acids. I like to do the individual amino acids because then you can adjust them according to his response. Say, for example, he gets on tryptophan, and he's doing well but not 100 percent; you could bump up the tryptophan and then keep everything else the same. So it's nice to do them individually. I would have him do the questionnaire, The Mood Cure questionnaire, and see if he's got low serotonin. When I hear "anxiety," "repetitive, worried thoughts," "snacks on carbs, like chips and sugar," "negative feelings," I think low serotonin. He may also have low catecholamines. When I see "fatigue," "blah mood," "lacks focus," then I think of low catecholamines. And remember in the interview with Julia, we said that the urinary neurotransmitter test is not always accurate. And we use The Mood Cure amino acid questionnaire and then response to trials of the individual amino acids. So in this case, you could try tryptophan or 5-HTP for the low serotonin and then possibly tyrosine for the low catecholamines. We also want to address social anxiety. Could it be pyroluria and the need for zinc and Vitamin B6? And getting the zinc up will help him eat more protein. Until he's eating more protein, you could have him take the free-form amino acid blend which does contain tryptophan.



Remember: don't get the one without tryptophan. Total Amino Solution is a good one. And it's really good when the dietary protein is low or for vegetarians, and it's great for athletes. It's great if you're injured. It's good for surgery recovery, and it's actually good during pregnancy, as well. And we talked a lot about the amino acids in the interview with Julia Ross, and I just want to make a few points of clarification while we're talking about the amino acids here. If you're taking an SSRI, tryptophan and 5-HTP are contraindicated. So you want to work with a knowledgeable practitioner and with your prescribing physician. Julia actually has a precautions list in her book, The Mood Cure. It's something that I had permission to add to my book, The Antianxiety Food Solution. And doing these precautions is something that I do with every one of my clients because I've just mentioned tryptophan, 5-HTP, and SSRIs, but there are other contraindications. One of them is that you don't want to take tyrosine if you have melanoma. So there are a number of precautions that you want to be aware of before you start taking these amino acids. So please be cautious, and make sure that you know what kind of precautions you need to think about for yourself. The other thing I wanted to mention is if you're not deficient in that particular neurotransmitter, the amino acids won't work, or they could cause a reverse effect. So too much of an amino acid can actually cause the opposite effect. So if you don't need GABA or you need a very small amount of GABA and you take a large amount, it could actually make you more anxious. We mentioned it in one of the calls saying that the thyroid needs to be functioning well for the amino acids to work. If you've got bipolar disorder, this can also make it challenging with the amino acids because the goal post is moving. You may have a low mood, and then you may have a good mood. And I mentioned lithium orotate in the first call, and this can really help with when you have these ups and downs of moods, and it's really helpful for someone with Bipolar I or Bipolar II. Lithium orotate is a mineral. It's not a drug, and low doses can be very helpful. And then, one other thing related to the amino acids is you may be a "pixie dust" person. Karla Maree coined this term when I worked in Julia's clinic, and it may mean that you need a very, very small amount. I had one client that needed one-tenth of a GABA Calm tablet. So ask yourself, "Am I overly sensitive to supplements or medications?" And if you are, you may need a very small amount. And some of my clients can open up a 500-milligram of tryptophan and just take a few dabs, and they can actually get results with just a very, very small amount. The next question is about a dog. "My dog has been having an anxiety attack all day. I'm not exactly sure what's going on, but she's been pacing, panting, going into corners, walking in circles, not eating, sticking to me like glue, tremoring, and won't sit still." Do I have any suggestions? And I do, and this is applicable to dogs and cats.



Anxitane – A-N-X-I-T-A-N-E – is a patented form of L-Theanine – and you heard Julia Ross mention L-Theanine in the amino acid call. That actually works in a similar way that GABA does, and vets use it, and it's wonderful for both dogs and cats. You could use just the regular theanine. The Anxitane has some flavoring in it, and it's chewable, so it might be easier for your pet to take. Tryptophan is also very effective for anxious animals. And, in fact, Lidtke first started making tryptophan for horses, so there you go. And gluten is a factor when it comes to pets. We heard from Dr. Pittman about how bad the benzos are and how quickly physiological dependence can happen. And we told you about BenzoBuddies, but you are asking, "What else can we do? Will the amino acids that Julia Ross talk about help?" And a lot of you responded very strongly to the interview, and there was a lot of great feedback on the blog. And I appreciate all the questions, but you are wondering what you can do. And so I can tell you this, that, yes, the amino acids help many people, but it's really an individual thing. As Julia said, you may need IV Vitamin C, and you may even need IV amino acids, and you're likely going to need it over a long time. And, obviously, everything that we've talked about on the summit is important too, so eating real whole food, supporting the adrenals, and everything else that we've talked about so you are the healthiest that you can be while you're going through this. There is no program that I know of that incorporates nutrition, nutrients, and the Ashton taper protocol. So I'm looking at putting together a virtual group, educational-based program with some benzo experts if there's enough interest, and you'll hear more about that in the coming weeks. I do want to just make a quick correction to something that I said in Dr. Pittman's interview. During the interview, I incorrectly said that benzo.org.uk is the site of Professor Ashton, and Colin of BenzoBuddies kindly contacted me and informed me that the site is actually owned and operated by Ray Nimmo. He's a benzo survivor, and with Professor Ashton's permission, he's published The Ashton Manual and some of the other writings on his website. It's a personal website with all kinds of articles and writings which interest Ray and which he feels would be of interest to others going through benzo withdrawal and recovery. And then a few other things that I would like to mention is that I did hear from someone on the blog on pyroluria that the Australian government is doing pyroluria research. I've contacted the person who said that, and I'm waiting to hear back. So as I found out, I will obviously share. I'm excited that that is happening. And then, someone also asked about sundowning agitation, and anxiety and wondering if the amino acids would work for this particular condition. I wasn't aware of the term "sundowning agitation, and anxiety." But, of course, I went and looked it up. And looking at it, it sounds a lot like low serotonin. As the sun goes down, the person with dementia feels more agitated and more anxious.



And the one paper that I looked at, which I'll share on the blog for this call, actually mentions bright light therapy and melatonin as being beneficial. So that, to me, that sounds a lot like low serotonin. So what I said is do the questionnaire, The Mood Cure questionnaire, so you can see if it is the low serotonin. If you got the other low serotonin symptoms, the afternoon and evening cravings, the negativity, the busy mind, the worry, ruminating thoughts, if you've got those symptoms, as well as the agitation and anxiety, possibly trying something to raise serotonin, like tryptophan, might be a good idea. I would probably not do 5-HTP because that can raise cortisol, and it may not be the best thing to do. But it's very interesting that there are these conditions out there that may, in fact, be related to some of the neurotransmitter deficiencies. And then, one mom also asked me to please mention that copper dumping is a very real problem. I briefly mentioned it on the pyroluria interview. Corey actually made a mention of it, and the reason I didn't talk about it a lot is because I've not had clients who get on the pyroluria protocol actually experience this copper dumping syndrome. And this mom asked me to just mention it, that it's very real, that when her son got on the pyroluria protocol, he had very intense behavioral issues. And it's an area that I have not had much experience with, so I will be looking into it more, and I just wanted you to be aware of that. Now, let's just talk resources and what you can get out of the summit and where to go next. I will be sharing a very big resources blog with a number of things that have been discussed in the summit. It's going to have a list of all the books that were mentioned. Various blogs for each speaker has got their books mentioned, but I'm going to put them all together. I'm going to also list nutrition conferences that have been mentioned and other nutrition conferences that may be of value, organizations that were mentioned and others that we didn't get to mention, nutrition schools in case you want to go back to school to study nutrition, how to find a practitioner, where to buy things like grass-fed red meat and good quality wild fish. And a lot of these resources are going to be U.S.-based information for now, and hopefully we can expand it 'cause I know we've got people here from Australia. We've got someone from the outback of Australia. We've got someone from Korea. Where else did I hear from someone? We've got people all over the world. So it's really great that this is an international conference, and I'd love to try and serve everyone and provide resources for everyone. And then, many of you are asking about supplements, where to get them, what brands, and I am setting up a online store, and I will have a special Anxiety Summit coupon code that I will share with you as soon it's ready. I will share products, product names, and the ones that I really like. If you want to get it from my store, great. If you want to get it elsewhere, that's fine, too. But I do want to emphasize that quality is key when it comes to supplements. Just as quality is key with food, we do need to be taking good quality supplements. It makes a big difference.



And I know many of you are looking for help to end your anxiety, and you're saying, "Where do I start?" Similar to those who are looking for support to get off the benzos, some of you are looking at support for pyroluria or how to use the amino acids, and maybe some of you are looking for information on, "How do I eat a healthy diet? How do I get off gluten?" So I need to find out from you what you are looking for, and I am considering holding a six-week virtual group program, similar to my six-week Amazing Aminos for Emotional Eating. You heard about this in the interview that I did with Meme Grant and her amazing success that she had with the amino acids. That helped her emotional eating. That also helped her anxiety and her panic attacks. And this interview is actually playing today with my interview. And it was a virtual group, so people from all over the world were in the group program. Meme was actually in Gibraltar at the time. We had a Facebook support group, and we had live Q&A calls, but the focus of this program would be anxiety, panic attacks, and pyroluria. So you'll see a survey for me asking for what you're looking for, how you like to learn, and it's also going to include information about this benzo virtual educational program that I mentioned a second ago. And I do want to just say a thank you for all the voting for the encore speakers and then all the feedback. The feedback from everyone was absolutely fabulous. I've skimmed through it. Great suggestions. Great ideas that I will be incorporating into the next summit, which I'll tell you about in a second. And based on the feedback that we get from that survey, we may have a question-and-answer call in a few weeks. I just want you to have a chance to digest and absorb – pun, pun – this nutrient-dense – pun, pun – information from the transcripts and the audios if you didn't get a chance to listen to all of them during the summit. And I do want to just give credit to someone who commented on my blog saying it was a very "nutrient-dense" summit, and I just think that's beautiful, very applicable to a summit like this. But thanks again to all of you, really, for listening in, for commenting, for asking questions, for showing up every day. It's been absolutely amazing. I just want to encourage you to get all the great gifts from our amazing speakers if you haven't already done so. And if you live in the same city or nearby to one of the speakers, by all means, contact them about being a patient or a client. I invited them to speak because they are fabulous practitioners. And, of course, a huge thank you goes to all the incredible speakers, and I just say three cheers for them – really, really fantastic job that everyone has done. A few little other thank-yous here because I think thank-yous are very important. I like to give credit where credit is due. And I'd really like to thank my detail-oriented assistant, Mika, for the beautiful website and all the backend emails and everything else that goes into running a summit like this because it's a big thing – and my new customer support girl, Jen, and my colleague, Donna Kelley, for helping with edits for the



transcripts. You're going to love the transcripts – and my friend and fellow nutritionist, Micki Contini, for creating the beautiful images and quotes for each speaker and then, of course, my mastermind buddies and other friends and colleagues who've helped along the way. And thank you if you have shared and helped to promote this event because I really appreciate the sharing and how big it's got. Ten thousand people is just amazing. It really is so wonderful that we're getting this message in such a big way to so many people. So I've got a few more things I want to share. One is a few more lovely messages from attendees. Karen said, "I'm going to miss these interviews when they're over. They are like a bouquet of hope." Isn't that beautiful? Thanks, Karen. And then Jen said, "I have been riveted this entire week by The Anxiety Summit. This whole week has been amazing. I have neglected all household responsibilities, much to the chagrin of those I care for, and it has been worth every second. Each interview has been fascinating, entertaining, and nutrient-dense." So that's the girl that I stole the "nutrient-dense" word from, so thank you, Jen. And then, I just would love for you to share what you've learned in The Anxiety Summit with people around you, with your doctors, with your therapists, with your colleagues, with your family members, and join us in November for season two. Yes, we've already got a few speakers confirmed, and I'm planning another fantastic summit. If you stay on my list, you'll hear all about it, and I would love to have you join in. We will have new topics. You'll get some questions in a survey to hear which topics you want. I've got a lot of the topics that you've already filled in on the survey. I'm going to take some of those and put them in a list and then just have you check it off so we can make sure that we get this information addressed on the topics that you're very interested in. And then, I want to end with a few quotes related to food. The first one, obviously, "Let your food be your medicine and your medicine be your food." This was said by Hippocrates, the father of medicine, and then a lovely quote called Pfeiffer's Law, which was said by Carl Pfeiffer. And remember he's the guy who did the initial research with schizophrenics and pyroluria, and he said, "For every drug that benefits a patient, there are natural substances that can produce the same effect." And this is what the amazing amino acids, what zinc, and some of these other nutrients can do. And then, just for fun, I want to share a new quote that was created especially for The Anxiety Summit. You've probably seen this quote being shared on Facebook a lot: "Food is the most abused anxiety drug. Exercise is the most underutilized antidepressant."



And Micki, who was helping me create all these images, suggested we use that for The Anxiety Summit. And I said, "No, let's create something new." So we came up with this one: "Sugar is the most abused anxiety drug. Grass-fed red meat is the most underutilized antianxiety food." How's that? "Sugar is the most abused anxiety drug. Grass-fed red meat is the most underutilized antianxiety food." So that's the new quote for The Anxiety Summit. And then finally, one of my all-time favorite quotes. I mentioned this in the interview that I did with Dr. Felice Jacka. I use it in all my presentations, so I want to use it here. "It is both compelling and daunting to consider that dietary intervention at an individual or population level could reduce rates of psychiatric disorders. There are exciting implications for clinical care, public health, and research." And remember this is from the editorial in The American Journal of Psychiatry that came out when Dr. Jacka's Western diet/traditional diet study was published in 2010. And I'm going to say what I say in all my presentations. Yes, it's compelling, but it's not daunting with what we know and with what we've learned on The Anxiety Summit. And I would like to end off with repeating what I said in the very first call – that you can completely eliminate your anxiety symptoms. Don't give up hope. Don't tolerate not feeling your best, and just keep looking for answers until you have zero anxiety. My hope is that this summit has given you tools and information, inspiration, and hope so that you feel empowered to take the next step so that you can completely eliminate your anxiety. Our goal truly is zero anxiety. You deserve to feel your absolute best, and you can be your healthiest. You can look your best, and you can feel on top of the world always. I wish that for you every single day. Thank you. This is Trudy Scott signing off the final call of The Anxiety Summit. Here is The Anxiety Summit blog post for this speaker. It has additional information and useful links: http://www.everywomanover29.com/blog/anxiety-summit-coffee-chocolate-fish-water-and-more/

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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Trudy Scott Anxiety coffee sugar and water and …...I'm going to share some cool tips on how to boost serotonin and GABA, like laughter and yoga and a few other simple things that