Drranamd

“✨ Day 2 of my Top Foundational Supplements Series:

✨ MAGNESIUM ✨

Headaches 🤕
Anxiety 😰
Constipation 🚽
Muscle aches 💪
Palpitations ❤️

These are just a few of the many symptoms that can be linked to magnesium insufficiency.

About 50% of Americans aren’t getting enough magnesium, yet this essential mineral is involved in over 300 biochemical reactions throughout the body. ⚡

Magnesium supports:
🧠 Brain health
❤️ Heart rhythm
💪 Muscle function
😌 Stress resilience
😴 Sleep quality
🩸 Blood sugar regulation
🚽 Healthy bowel movements

Not all magnesium supplements are created equal. Different forms serve different purposes, which is why choosing the right one matters.

My favorites:

✅ Magnesium Glycinate – stress, sleep & anxiety
Pure Encapsulations is a great brand 👍
✅ MagnesiumCitrate – constipation support
Pure Encapsulations is a great brand 👍
✅ Magnesium Malate – muscle pain & energy
Designs for Health is a great brand 👍
✅ MagnesiumThreonate – brain health, headaches & cognitive support
Life Extension is a great brand 👍

If you’re struggling with any of the symptoms above, it may be worth checking an RBC magnesium level—not just a serum magnesium level.

💬 Reply **GET30** and I’ll send you my 30% discount on professional-grade magnesium supplements as a one time purchase through my Fullscript dispensary.

🔖 Save this post for future reference and share it with someone who might be magnesium deficient!

ConstipationRelief HeartHealth MuscleRecovery “

“🧠✨ **Day 1 of my Top Foundational Supplements Series!**

A high quality MULTIVITAMIN isn’t a substitute for a healthy diet 🥗—but it can help fill common nutrient gaps created by processed foods, depleted soils, medications 💊, stress 😵‍💫, and our modern lifestyle.

Remember when everyone said multivitamins were useless? 🤨 That conclusion was based largely on older studies looking for major disease outcomes.

📚 More recently, the COSMOS-Mind trial found that daily multivitamin use was associated with improvements in memory, cognition, and executive function, with benefits equivalent to slowing brain aging by about **2 years** 🧠⏳.

⚠️ Not all multivitamins are created equal. Ingredient quality, forms, and dosing matter.

🌿 Two of my favorites:
✅ PhytoMulti by Metagenics
It combines high quality ingredients with plant compounds like green tea and rosemary.

✅ ONE Multivitamin
Is a great alternative, and as the title states - you only need to take 1 capsule per day.

💬 Reply **GET30** and I’ll send you a code for **30% off** these and other professional-grade supplements as a one time purchase through my Fullscript dispensary.

🧠 ✨
“

“Should everybody be taking supplements? I would argue wholeheartedly and absolutely....yes. And for many reasons. 👍

Because the modern world is very different from the one our ancestors experienced and the one our biology was designed for.

Think about it:

❌ Our food is grown in increasingly depleted soils.
❌ Most people spend their days indoors and are deficient in vitamin D.
❌ We eat fewer omega-3-rich foods than any generation before us.
❌ Chronic stress, medications, alcohol, and poor sleep all deplete nutrients and increase nutrient demands.
❌ Even people eating a “”healthy diet”” commonly test low in key nutrients.

There have been some studies that have come out in the past decade or so that have poo poo’d things like taking multivitamins and omega 3 fish oil, etc. But I and many other experts would argue that those arguments are grounded in very weak science.

Many studies claiming supplements don’t work suffer from major limitations:

❌ They use low-quality supplements with poor absorption.
❌ They are observational or combine dozens of different supplement studies into one meta analysis and treat them as if they’re all the same.
❌ They often study already well-nourished populations.
❌ They focus on disease treatment rather than correcting nutrient insufficiencies.

I am a firm believer that almost everyone will benefit from at a minimum a few foundational supplements.

Stay tuned next week - I’m planning on sharing my favorite foundational supplements including specific types and brands. I have no affiliation with any particular brand, but I definitly have my top favorites. 🙌

And for a limited time, I am offering my community a very competetive discount on all high quality, professional grade supplements through Fullscript - the number 1 practitioner dispensary for supplements. Reply Get30 for 30% off a one time purchase of ANY of your favorite supplements! 😉



“

“The daily habit that could be secretly hijacking your health! 😳

COFFEE!! ☕️

If you’re getting your coffee from a local coffee shop - you’re probably exposing yourself to:
🤢 High levels of pesticides from non-organic coffee beans
🤢 Mold from the coffee beans
🤢 Microplastics from the cup

All of these are toxic to both your GUT and your BRAIN! 😳

Here’s how you SHOULD be making and drinking your coffee

✅ Brew in a French press or stainless steel coffee maker
✅ Avoid use of filter paper that has plastic in it
✅ Use high quality organic and mold free coffee - my favorite is PURITY coffee
✅ Drink out of ceramic mug and avoid paper to-go cups

Share this with anyone who makes at least 1 of these mistakes! 🙌

Protect your gut to protect your brain! 🧠🦠

“

“Want a healthier brain? Start tracking these microbiome markers and following my 3 cardinal rules. 👍👍👍

If I could only monitor one system to protect the brain, it might be the gut. The gut-brain connection isn’t a theory anymore—it’s neuroscience.

Most people have no idea how their microbiome is doing.

As a neurologist, these are the 3 things I tell every patient to monitor to improve their gut—and protect their brain.

1️⃣ Monitor your bowel habits
Keep a bowel diary for 1-2 weeks.
Your goal should be at least one complete bowel movement daily. For some people, having a bowel movement after each meal is completely normal. 👍
Regular elimination is one of the body’s most important ways to remove waste products and maintain a healthy gut environment. 🦠
If you’re frequently constipated, bloated, or skipping days between bowel movements, your microbiome may be trying to tell you something. ❌

2️⃣ Track your fiber, colors, and fermented foods
Most Americans consume less than 15 grams of fiber per day. 👎🏻
Aim to gradually increase your intake to at least 25-35 grams daily from a variety of plant foods. 👍
I also encourage patients to “”eat the rainbow.”” 🌈
The more colors you consume, the more diverse the polyphenols you feed your microbiome. Try to include:
🌈 Red
🌈 Orange
🌈 Yellow
🌈 Green
🌈 Blue/Purple

And don’t forget fermented foods like sauerkraut, kimchi, kefir, or yogurt if tolerated.

3️⃣ Pay attention to your response
A healthy microbiome should become more resilient over time. 🦠
If increasing fiber causes significant bloating, abdominal pain, constipation, diarrhea, or worsening symptoms, don’t ignore it. ‼️
That may be a sign of dysbiosis, SIBO, infection, inflammation, or another underlying issue worth investigating. 🤔
Consider working with a healthcare professional trained in microbiome and stool testing to identify what’s getting in the way.

Protect your gut. Protect your brain. 🧠🙌


“

“The average HUMAN BRAIN contains the equivalent of ONE PLASTIC SPOON (about 7 grams) of micropastics and nanoplastics 😳😳😳

This is according to this 2024 Nature Medicine study...and those with documented DEMENTIA had even higher levels in brain tissue! 😳

Micro and nanoplastics can impair brain function and signaling in several ways including causing inlammaiton and oxidative stress, impairing hormone and neurotransmitter signaling, causing more “”leaky brain””, disrupting the gut-brain axis and increasing protein aggregation and build up leading to dementia and other chronic neurological diseases. 👎🏻👎🏻👎🏻

Although alarming, there are several ways to take action:

#1 - Reduce your exposure to:
🌯 Food wrapped or placed in plastic
💦 Plastic water bottles
☕️ Tea bags with plastic mesh
🍬 Chewing gum
🥤 Paper coffee cups
⌨ Plastic cutting boards
👚 Synthetic clothing
🧾 Receipts
☕️ Plastic water filters and coffee makers
☕️ Coffee pods
😬 Dental floss
🧂 Pitchers for blenders

#2 - Make sure to DO THESE THINGS:
✅ Filter your water and drink from glass or stainless steel
✅ Avoid heating food in plastic
✅ Store food in glass or stainless steel containers
✅ Minimize ultra-processed and heavily packaged foods
✅ Use loose leaf tea when brewing
✅ Use a French press or stainless steel coffee maker instead of plastic pod systems
✅ Use glass or stainless steel pitchers when blending
✅ Opt for clothing made from cotton and natural materials
✅ Use wood or bamboo cutting boards instead of plastic cutting boards

Share this with anyone who could benefit from reducing plastic exposure!



“

“This little hack can reduce your all cause mortality and cancer risk by 40%! 🙌

It can also help reduce your cardiovascular mortality by 50%! 🙌

We are learning that very short but frequent bursts of exercise can be like a magic trick to accomplish these feats!

Even when you are not in the habit of regular exercise!

These are being referred to as “”EXERCISE SNACKS”” 😉

Short bursts of 1-2 minutes of activity at least 3 times a day - preferably after meals. 🍴

The goal is to try to get your heart rate up to 75% of your maximum. ❤️

This practice has been shown to:
✅ Increase blood flow to the brain
✅ Increase growth factors for better brain neuroplasticity
✅ Lower the glucose response after eating
✅ Improve mitochondrial health - the little energy factories in cells

Some examples are things like:

High knees
Lunges
Chair or air squats
Jump squats
Stair sprints

Happy exercise snacking! Pass along to someone you know who could benefit from this hack!

“

“There’s a running joke - neurologists ignore the mind and psychiatrists ignore the brain. 🙃

But I’d argue that both ignore the GUT. 🦠

I find I’m often playing the role of a surrogate gastroenterologist with my patients since the gut is so intimately tied to brain health. 🧠

As specialists, we tend to get so ultra-focused on our niche areas.

It’s not surprising since most doctors don’t know how to consider the body as a whole system network.

It’s unfortunate, and it’s not their fault - they just don’t learn about it traditionally, as our current model is very much pharmaceutical driven primarily.

Orthodoxy hasn’t accepted a more systems based, network medicine model just yet. 🤔

If you’re dealing with either a brain or a mind issue, and you are feeling like some pieces of the puzzle are missing - it could very well be your GUT that needs addressing - even in the absence of overt GI symptoms. 🤔

Making simple adjustments to your diet and lifestyle could be just what you need. 👍

Or maybe you could benefit from specialized stool or other advanced testing to pinpoint what your drivers might be.

Follow here for more advice on how to optimize your gut health to optimize your brain health and mental well being. 🙌

Reply GUT and I’ll send my free Gut Heatlh Assessment Tool!


“

“Top 10 foods marketed as healthy that I would NEVER put in my shopping cart:
1. DECAF COFFEE
👉🏻MYTH: It’s just as healthy as regular
👉🏻TRUTH: Most are processed with toxic chemical solvents and lose their healthy polyphenol content
2. PEANUT BUTTER
👉🏻MYTH: It’s a good source of healthy protein and fats
👉🏻TRUTH: Most conventional peanut butters contain added sugar, hydrogenated oils, and emulsifiers. Peanuts are also one of the most pesticide-treated crops and can be susceptible to aflatoxin contamination.
3. VEGGIE CHIPS
👉🏻MYTH: They are made from vegetables and count for a serving of veggies
👉🏻TRUTH: They are usually just predominantly potato starch, along with refined oils, and powders with minimal fiber compared to actual vegetables
4. PROTEIN BARS
👉🏻MYTH: They provide healthy plant versions of protein
👉🏻TRUTH: Many resemble CANDY BARS with protein powder added
5. DIET SODA
👉🏻MYTH: It’s sugar free so it’s healthy
👉🏻TRUTH: Artificial sweeteners may alter the gut microbiome, increase cravings for sweet foods, and disconnect sweetness from calories, potentially affecting appetite regulation and metabolic health
6. FLAVORED YOGURT
👉🏻MYTH: It’s yogurt so it’s healthy for your gut
👉🏻TRUTH: Many flavored yogurts contain as much added sugar as a DESSERT....which promotes blood sugar spikes and negatively impacts the microbiome
7. PLANT BASED MEATS
👉🏻MYTH: plant based protein is healthier than animal based protein
👉🏻TRUTH: These are often ultra-processed with seed oils, gums, isolated proteins, and long ingredient lists
8. STORE BOUGHT SMOOTHIES
👉🏻MYTH: They provide healthy servings of fruits and veggies
👉🏻TRUTH: They can contain as much sugar as SODA and can offer little intact fiber
9. FLAVORED COFFEE CREAMERS
👉🏻MYTH: Just a little splash can’t hurt
👉🏻TRUTH: Many creamers contain seed oils, artificial flavors, gums, preservatives, and added sugars. A morning coffee can quickly become a highly processed DESSERT disguised as a beverage
10. AGAVE NECTAR
👉🏻MYTH: It’s a “”natural”” sweetener
👉🏻TRUTH: Often it contains 70–90%