In this Re-Release of Episode 7 on 4/12/23 of the School of Doza podcast, Nurse Doza provides natural energy solutions to listeners. Nurse Doza gives advice on how to boost energy, where to find it, why fatigue might be occurring, and how to better maintain energy. Additionally, she emphasizes the importance of adrenal gland health to achieving genuine energy and provides instructions on how to support these glands.

00:00 Class is in session

04:09 Support adrenal glands for energy.

05:49 Support adrenal glands with B5.

12:30 Boost dopamine production naturally.

17:17 Support dopamine production daily.

24:19 Increase ATP production for energy.

32:00 Boost energy naturally with cold.

34:15 Support your metabolism naturally.

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CLASS NOTES:

First way to boost your energy is __support your adrenal glands_______________.

Why? They are a hormone factory and their production decreases with age and stress.

The adrenal glands make stress hormones for us to function. “Salt, sugar, sex” (1)

Cortisol, dopamine, norepinephrine, aldosterone (1st layer), sex hormones

DHEA-most abundant hormone in the body (1) precursor: progesterone, estrogen, cortisol, and testosterone , pregnenolone,

“The adrenal glands play a vital role in the body's fight or flight response. They generate stress hormones that activate physiological adaptations that are necessary to counteract changes in the external environment. (1)

Vitamin b5 “Vitamin B5 (VB5), also known as pantothenate or "anti-stress vitamin,"” (2)

“Its deficiency leads to reduced cortisol production, increased arthritic pain, myalgia, fatigue, headache, depression, insomnia, and widespread "proinflammatory" effects on the immune-system.” Studies: Anatomy, Abdomen and Pelvis: Adrenal Glands (Suprarenal Glands) https://www.ncbi.nlm.nih.gov/books/NBK482264/ (1)

The potential role of B5: A stitch in time and switch in cytokine https://pubmed.ncbi.nlm.nih.gov/31691401/ (2)

Second way to boost your energy is __support your dopamine production_______________.

Dopamine functions: (1)

Memory.
Pleasurable reward and motivation.
Behavior and cognition.
Attention.
Sleep and arousal.
Mood.
Learning.
Lactation.

Dopamine also: (1)

Causes blood vessels to relax (at low doses, it acts as a vasodilator) or constrict (at high doses, it acts as a vasoconstrictor).
Increases sodium (salt) and urine removal from your body.
Reduces insulin production in your pancreas.
Slows gastrointestinal (GI) (gut) content movement and protects your GI lining.
Reduces lymphocyte activity in your immune system.

“If you have the right balance of dopamine, you feel: (1)

Happy.*****
Motivated.
Alert.***
Focused.*****

If you have a low dopamine level, you might feel: (1)

Tired.
Unmotivated.
Unhappy.

You may also have:

Memory loss.
Mood swings.
Sleep problems.
Concentration problems.
A low sex drive.

“Dopamine is known as the “feel-good” hormone. It gives you a sense of pleasure. It also gives you the motivation to do something when you’re feeling pleasure.(1)”

***Is this the hormone we should target in depression?***

“Depression is common - one-fourth of the U.S. population will have a depressive episode sometime in life. “(2) **DOES LOW DOPAMINE SOUND LIKE DEPRESSION?

“Folate is a water-soluble B-vitamin necessary for the proper biosynthesis of the monoamine neurotransmitters serotonin, epinephrine, and dopamine.” (2)

“Without the participation of 5-MTHF in this process, SAMe and neurotransmitter levels decrease in the cerebrospinal fluid, contributing to the disease process of depression. SAMe supplementation was shown to improve depressive symptoms.” (2) **BLISS**

Studies: Dopamine: https://my.clevelandclinic.org/health/articles/22581-dopamine (1)

The methylation, neurotransmitter, and antioxidant connections between folate and depression

https://pubmed.ncbi.nlm.nih.gov/18950248/ (2)

Third way to boost your energy is __regulate your insulin_______________.

“If you have type 2 diabetes, your body does not use insulin properly. This is called insulin resistance.”

“Diabetes is a problem with your body that causes blood sugar (also called blood glucose) levels to rise higher than normal. This is also called hyperglycemia.” (1)

“Things that can make blood sugar rise include:

A meal or snack with more food or more carbohydrates than usual
Inactivity
Side effects of medications
Infection or other illness
Changes in hormone levels, such as during menstrual periods
Stress

Studies: Blood sugar and insulin at work: https://diabetes.org/tools-support/diabetes-prevention/high-blood-sugar (1)

3rd way to boost your energy is to increase your ATP production:

“Adenosine triphosphate, also known as ATP, is a molecule that carries energy within cells. It is the main energy currency of the cell,”

“Mitochondria are subcellular self-autonomous organelles primarily responsible for the generation of energy and ATP synthesis. “ (2)

“with age, mitochondria accumulate ROS-induced damage and become dysfunctional. With time, the function of cells declines causing aging and subsequent death.” (2)

Studies: https://biologydictionary.net/atp/ (1)

Mitochondrial Aging and Age-Related Dysfunction of Mitochondriahttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003832/(2)

Fourth way to boost your energy is _infrared light therapy________________. “this induces activation of signaling pathways that affect cellular metabolism.”(1)

“Subsequent experiments demonstrated that isolated mitochondria are sensitive to irradiation with monochromatic light in the red and near-infrared spectrum. For example, illumination of isolated rat liver mitochondria increased adenosine triphosphate (ATP) synthesis and oxygen consumption.” (1)

Studies:Low-level light therapy of the eye and brain

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5436183/ (1)

5th way to boost your energy is __cold exposure__________________. “In healthy individuals, cold exposure can increase energy expenditure and whole body glucose and fatty acid utilization. Repeated exposures can lower fasting glucose and insulin levels and improve dietary fatty acid handling, even in healthy individuals.” (1)

“discovery that human BAT could be stimulated to produce heat and clear circulating substrates upon cold exposure” (1)

“the stimulation of cutaneous cold-sensitive thermoreceptors results in the activation of autonomic and somatic motor responses to limit heat loss to the environment and increase metabolic heat production “ (1)

Studies: Examining the benefits of cold exposure as a therapeutic strategy for obesity and type 2 diabetes https://journals.physiology.org/doi/full/10.1152/japplphysiol.00934.2020?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org (1)

Gluconeogenesis