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Vitamin D in Psychiatric Practice: Evidence-Based Pearls That Matter · Pearls and Prep

• 0:00
  Foreign.
• 0:09
  Welcome
• 0:09
  back,
• 0:10
  my
• 0:10
  friends,
• 0:10
  to
• 0:10
  another
• 0:11
  episode
• 0:11
  of
• 0:11
  Pearls
• 0:12
  and
• 0:12
  Prep.
• 0:13
  We're
• 0:13
  going
• 0:13
  to
• 0:13
  do
• 0:13
  a
• 0:14
  vitamin
• 0:14
  D
• 0:15
  deep
• 0:15
  dive
• 0:15
  today
• 0:16
  and
• 0:16
  I
• 0:17
  am
• 0:17
  so
• 0:18
  excited
• 0:18
  for
• 0:18
  this
• 0:19
  episode.
• 0:19
  I
• 0:19
  hope
• 0:19
  you
• 0:19
  are
• 0:20
  too.
• 0:20
  I
• 0:20
  hope
• 0:20
  I
• 0:21
  will
• 0:21
  give
• 0:21
  you
• 0:22
  some
• 0:22
  pearls
• 0:22
  that
• 0:22
  empower
• 0:23
  you
• 0:23
  as
• 0:23
  a
• 0:23
  student.
• 0:24
  If
• 0:25
  you
• 0:25
  are
• 0:25
  a
• 0:25
  clinician
• 0:26
  or
• 0:26
  just
• 0:26
  a
• 0:26
  kind
• 0:27
  of
• 0:27
  curious,
• 0:27
  this
• 0:27
  will
• 0:28
  also
• 0:28
  be
• 0:28
  very
• 0:28
  fun
• 0:29
  for
• 0:29
  you.
• 0:29
  It's
• 0:30
  a
• 0:30
  very
• 0:30
  high
• 0:30
  yield
• 0:31
  deep
• 0:31
  dive.
• 0:31
  I'm
• 0:31
  going
• 0:32
  to
• 0:32
  throw
• 0:32
  some
• 0:32
  pearls
• 0:32
  your
• 0:33
  way.
• 0:33
  Just
• 0:33
  collect
• 0:33
  them,
• 0:33
  keep
• 0:34
  them
• 0:34
  in
• 0:34
  your
• 0:34
  pocket
• 0:35
  and
• 0:35
  hopefully
• 0:36
  it
• 0:36
  influences
• 0:36
  you
• 0:37
  in
• 0:37
  a
• 0:37
  very
• 0:37
  positive
• 0:38
  way.
• 0:38
  So
• 0:38
  let's
• 0:38
  get
• 0:38
  right
• 0:39
  into
• 0:39
  it.
• 0:39
  The
• 0:39
  first
• 0:39
  thing
• 0:40
  I
• 0:40
  want
• 0:40
  you
• 0:40
  all
• 0:40
  to
• 0:40
  understand
• 0:41
  is
• 0:41
  that
• 0:41
  vitamin
• 0:42
  D
• 0:42
  is
• 0:42
  actually
• 0:42
  more
• 0:43
  of
• 0:43
  a
• 0:43
  hormone
• 0:43
  and
• 0:43
  not
• 0:44
  really
• 0:44
  a
• 0:44
  vitamin.
• 0:45
  And
• 0:45
  why
• 0:45
  is
• 0:46
  that?
• 0:46
  Vitamins
• 0:46
  are
• 0:47
  something
• 0:47
  we
• 0:47
  can
• 0:47
  get
• 0:47
  from
• 0:47
  our
• 0:48
  diet
• 0:48
  that
• 0:48
  we
• 0:48
  can't
• 0:49
  synthesize
• 0:49
  on
• 0:49
  our
• 0:49
  own.
• 0:50
  Well,
• 0:50
  vitamin
• 0:51
  D
• 0:51
  you
• 0:51
  can
• 0:52
  actually
• 0:52
  synthesize
• 0:53
  on
• 0:53
  your
• 0:53
  own
• 0:54
  through
• 0:54
  the
• 0:54
  exposure
• 0:55
  of
• 0:55
  sunlight.
• 0:56
  So
• 0:56
  it
• 0:56
  behaves
• 0:57
  much
• 0:57
  more
• 0:57
  like
• 0:57
  a
• 0:57
  hormone
• 0:58
  than
• 0:58
  an
• 0:58
  actual
• 0:59
  vitamin.
• 1:00
  I
• 1:00
  also
• 1:00
  think
• 1:00
  that
• 1:01
  you'll
• 1:01
  get
• 1:02
  pretty
• 1:02
  excited
• 1:02
  the
• 1:02
  more
• 1:02
  you
• 1:03
  hear
• 1:03
  about
• 1:03
  what
• 1:03
  vitamin
• 1:04
  D
• 1:04
  can
• 1:04
  actually
• 1:05
  do.
• 1:05
  It's
• 1:05
  very
• 1:06
  exciting.
• 1:06
  One
• 1:07
  of
• 1:07
  those
• 1:07
  things
• 1:07
  that
• 1:07
  it
• 1:08
  does
• 1:08
  is
• 1:09
  it
• 1:09
  is
• 1:09
  involved
• 1:10
  in
• 1:10
  protecting
• 1:11
  your
• 1:11
  neurons.
• 1:11
  It's
• 1:12
  involved
• 1:12
  in
• 1:13
  neuroplasticity
• 1:14
  and
• 1:14
  synaptogenesis,
• 1:16
  allowing
• 1:16
  your
• 1:16
  neurons
• 1:17
  to
• 1:17
  branch
• 1:17
  out
• 1:18
  and
• 1:18
  build
• 1:18
  new
• 1:18
  connections,
• 1:19
  which
• 1:20
  is
• 1:20
  extremely
• 1:20
  important
• 1:21
  if
• 1:21
  you're
• 1:21
  trying
• 1:21
  to
• 1:21
  combat
• 1:22
  depression.
• 1:23
  It
• 1:23
  has
• 1:23
  all
• 1:24
  kinds
• 1:24
  of
• 1:24
  really
• 1:24
  neat
• 1:25
  mechanisms
• 1:26
  of
• 1:26
  action.
• 1:26
  It
• 1:27
  modulates
• 1:27
  gene
• 1:28
  expression
• 1:29
  so
• 1:29
  that
• 1:29
  certain
• 1:30
  cascades
• 1:30
  of
• 1:30
  systems
• 1:31
  turn
• 1:31
  on
• 1:31
  or
• 1:32
  off
• 1:32
  that
• 1:33
  can
• 1:33
  really
• 1:33
  benefit
• 1:34
  your
• 1:34
  patient.
• 1:35
  With
• 1:35
  depression,
• 1:35
  it's
• 1:36
  particularly
• 1:36
  important
• 1:37
  for
• 1:37
  depression.
• 1:37
  One
• 1:38
  of
• 1:38
  those
• 1:38
  things
• 1:38
  is
• 1:39
  serotonin
• 1:39
  signaling.
• 1:40
  It
• 1:40
  actually
• 1:40
  allows
• 1:41
  serotonin
• 1:42
  to
• 1:43
  signal
• 1:43
  and
• 1:44
  communicate
• 1:44
  better
• 1:45
  amongst
• 1:45
  neurons
• 1:46
  than
• 1:46
  if
• 1:46
  your
• 1:47
  vitamin
• 1:47
  D
• 1:47
  level
• 1:47
  was
• 1:48
  insufficient
• 1:48
  or
• 1:48
  deficient.
• 1:49
  That's
• 1:50
  very
• 1:50
  important
• 1:50
  because
• 1:51
  if
• 1:52
  you
• 1:52
  are
• 1:52
  prescribing
• 1:52
  Lexapro
• 1:53
  and
• 1:53
  for
• 1:54
  some
• 1:54
  reason
• 1:54
  you
• 1:54
  don't
• 1:54
  know
• 1:54
  what's
• 1:55
  going
• 1:55
  on,
• 1:55
  your
• 1:55
  patient's
• 1:56
  not
• 1:56
  really
• 1:56
  getting
• 1:56
  that
• 1:56
  much
• 1:57
  better.
• 1:57
  One
• 1:58
  of
• 1:58
  the
• 1:58
  problems
• 1:58
  is
• 1:59
  they
• 1:59
  could
• 1:59
  be
• 1:59
  vitamin
• 2:00
  D
• 2:00
  deficient
• 2:01
  or
• 2:01
  insufficient.
• 2:02
  And
• 2:02
  that
• 2:03
  means
• 2:03
  that
• 2:03
  you
• 2:03
  can
• 2:04
  prevent
• 2:04
  the
• 2:04
  reuptake
• 2:05
  of
• 2:05
  all
• 2:05
  the
• 2:05
  serotonin
• 2:06
  you
• 2:06
  want.
• 2:07
  And
• 2:07
  lo
• 2:08
  and
• 2:08
  behold,
• 2:08
  well,
• 2:09
  your
• 2:09
  serotonin
• 2:10
  is
• 2:10
  still
• 2:10
  not
• 2:10
  signaling
• 2:11
  properly
• 2:11
  or
• 2:12
  optimally
• 2:13
  because
• 2:13
  vitamin
• 2:14
  D
• 2:14
  is
• 2:14
  that
• 2:15
  precursor
• 2:15
  that's
• 2:16
  needed
• 2:16
  to
• 2:17
  lead
• 2:17
  to
• 2:18
  a
• 2:18
  cascade
• 2:18
  of
• 2:19
  changes
• 2:19
  that
• 2:20
  involve
• 2:20
  improved
• 2:21
  signaling
• 2:21
  and
• 2:21
  synthesis
• 2:22
  of
• 2:23
  these
• 2:24
  serotonergic
• 2:25
  processes
• 2:26
  to
• 2:26
  begin
• 2:26
  with.
• 2:27
  Very
• 2:27
  important
• 2:27
  to
• 2:28
  understand
• 2:28
  that.
• 2:28
  Right?
• 2:29
  Because
• 2:29
  again,
• 2:29
  we're
• 2:29
  playing
• 2:30
  with
• 2:30
  one
• 2:30
  hand
• 2:31
  tied
• 2:31
  behind
• 2:31
  our
• 2:32
  back
• 2:32
  when
• 2:32
  our
• 2:32
  vitamin
• 2:33
  D
• 2:33
  levels
• 2:33
  are
• 2:34
  not
• 2:34
  optimal.
• 2:35
  So
• 2:35
  here's
• 2:35
  another
• 2:35
  pearl
• 2:36
  for
• 2:36
  you
• 2:36
  that
• 2:36
  I
• 2:37
  really
• 2:37
  think
• 2:37
  Is
• 2:37
  it
• 2:37
  just
• 2:38
  kind
• 2:38
  of
• 2:38
  blew
• 2:38
  my
• 2:38
  mind.
• 2:39
  And
• 2:39
  I
• 2:39
  made
• 2:39
  it
• 2:39
  the
• 2:39
  number
• 2:40
  one
• 2:40
  pearl
• 2:40
  for
• 2:40
  that
• 2:40
  reason.
• 2:42
  It
• 2:42
  is
• 2:42
  said
• 2:43
  that
• 2:43
  83%
• 2:45
  of
• 2:45
  psychiatric
• 2:45
  outpatients,
• 2:46
  up
• 2:46
  to
• 2:46
  83%
• 2:47
  may
• 2:48
  have
• 2:48
  a
• 2:48
  vitamin
• 2:48
  D
• 2:49
  insufficiency.
• 2:50
  Well,
• 2:50
  that
• 2:51
  is
• 2:51
  a
• 2:51
  shocking
• 2:52
  statistic
• 2:53
  to
• 2:53
  me
• 2:53
  of
• 2:54
  35
• 2:54
  to
• 2:54
  55%
• 2:55
  of
• 2:55
  the
• 2:55
  general
• 2:56
  population
• 2:57
  has
• 2:58
  some
• 2:58
  kind
• 2:58
  of
• 2:58
  insufficiency
• 2:59
  of
• 2:59
  vitamin
• 3:00
  D,
• 3:00
  so
• 3:00
  they
• 3:00
  don't
• 3:01
  have
• 3:01
  optimal
• 3:01
  levels.
• 3:02
  Psychiatric
• 3:02
  83
• 3:03
  to
• 3:03
  84.
• 3:03
  If
• 3:04
  you
• 3:04
  had
• 3:04
  asked
• 3:04
  me
• 3:04
  that,
• 3:04
  and
• 3:05
  I
• 3:05
  had
• 3:05
  to
• 3:05
  guess,
• 3:06
  like,
• 3:06
  if
• 3:06
  this
• 3:06
  was
• 3:06
  a
• 3:07
  kind
• 3:07
  of
• 3:07
  weird
• 3:07
  game
• 3:08
  of
• 3:08
  Jeopardy
• 3:09
  that
• 3:09
  only
• 3:09
  asked
• 3:10
  people
• 3:10
  questions
• 3:11
  about
• 3:11
  vitamin
• 3:11
  D
• 3:11
  and
• 3:12
  depression,
• 3:13
  then
• 3:14
  I
• 3:14
  would
• 3:14
  have
• 3:15
  probably
• 3:15
  said
• 3:15
  2010%
• 3:17
  of
• 3:17
  outpatients
• 3:18
  have
• 3:19
  insufficient
• 3:19
  vitamin
• 3:20
  D
• 3:20
  levels
• 3:21
  to
• 3:21
  actually
• 3:22
  get
• 3:22
  optimal
• 3:23
  vitamin
• 3:23
  D
• 3:24
  levels.
• 3:24
  It
• 3:24
  isn't
• 3:24
  that
• 3:24
  easy.
• 3:25
  So
• 3:25
  I
• 3:25
  shouldn't
• 3:25
  be
• 3:25
  that
• 3:26
  surprised
• 3:26
  that
• 3:26
  it's
• 3:26
  up
• 3:26
  to
• 3:27
  84%.
• 3:28
  You
• 3:28
  need
• 3:28
  a
• 3:28
  degree
• 3:29
  of
• 3:29
  sun
• 3:29
  exposure,
• 3:30
  usually
• 3:30
  20
• 3:31
  minutes
• 3:31
  or
• 3:31
  more
• 3:31
  a
• 3:31
  day
• 3:32
  of
• 3:32
  sun
• 3:32
  exposure
• 3:33
  with
• 3:33
  40%
• 3:34
  of
• 3:34
  your
• 3:34
  skin
• 3:34
  exposed.
• 3:35
  Well,
• 3:35
  if
• 3:36
  you
• 3:36
  live
• 3:36
  anywhere
• 3:37
  north
• 3:37
  of
• 3:37
  Oklahoma,
• 3:38
  you're
• 3:39
  probably
• 3:39
  not
• 3:40
  going
• 3:40
  to
• 3:40
  have
• 3:41
  40%
• 3:41
  of
• 3:42
  your
• 3:42
  skin
• 3:42
  exposed.
• 3:43
  I
• 3:43
  don't
• 3:44
  want
• 3:44
  to
• 3:44
  test
• 3:44
  what
• 3:45
  that
• 3:45
  means
• 3:45
  as
• 3:46
  I
• 3:46
  walk
• 3:46
  out
• 3:46
  the
• 3:47
  door,
• 3:48
  especially
• 3:49
  when
• 3:49
  half
• 3:49
  the
• 3:50
  year
• 3:50
  you
• 3:50
  can
• 3:50
  barely
• 3:51
  feel
• 3:51
  your
• 3:51
  ears
• 3:52
  outside.
• 3:52
  That
• 3:52
  seems
• 3:53
  pretty
• 3:53
  challenging
• 3:54
  for
• 3:54
  anybody.
• 3:55
  So
• 3:55
  20
• 3:55
  minutes
• 3:56
  a
• 3:56
  day
• 3:56
  or
• 3:56
  more,
• 3:56
  40%
• 3:57
  of
• 3:57
  the
• 3:57
  body,
• 3:58
  that
• 3:58
  is
• 3:59
  kind
• 3:59
  of
• 3:59
  challenging
• 3:59
  and
• 4:00
  isn't
• 4:00
  exactly
• 4:00
  simple.
• 4:01
  You
• 4:01
  throw
• 4:02
  in
• 4:02
  the
• 4:02
  fact
• 4:02
  that
• 4:02
  to
• 4:02
  compensate
• 4:03
  for
• 4:03
  that,
• 4:03
  you
• 4:03
  have
• 4:03
  to
• 4:04
  supplement.
• 4:04
  Well,
• 4:04
  how
• 4:04
  many
• 4:04
  people
• 4:05
  you
• 4:05
  know
• 4:05
  are
• 4:05
  actually
• 4:06
  supplementing
• 4:06
  with
• 4:06
  this?
• 4:07
  Probably
• 4:07
  not
• 4:08
  that
• 4:08
  many.
• 4:09
  I
• 4:09
  mean,
• 4:09
  some
• 4:09
  do,
• 4:10
  of
• 4:10
  course,
• 4:10
  but
• 4:11
  how
• 4:11
  many
• 4:11
  are
• 4:11
  going
• 4:11
  out
• 4:12
  of
• 4:12
  their
• 4:12
  way
• 4:12
  to
• 4:12
  regularly
• 4:13
  check
• 4:13
  these
• 4:13
  levels
• 4:14
  and
• 4:14
  then
• 4:14
  correct
• 4:15
  these
• 4:15
  levels?
• 4:15
  And
• 4:16
  how
• 4:16
  many
• 4:16
  of
• 4:16
  them
• 4:16
  are
• 4:16
  eating
• 4:17
  oily
• 4:17
  fish
• 4:18
  like
• 4:18
  salmon
• 4:19
  or
• 4:19
  cod
• 4:19
  liver
• 4:20
  oil?
• 4:20
  Some
• 4:20
  people
• 4:21
  would
• 4:21
  prefer
• 4:21
  to
• 4:21
  have
• 4:22
  low
• 4:22
  vitamin
• 4:22
  D
• 4:22
  forever
• 4:23
  rather
• 4:23
  than
• 4:23
  eat
• 4:24
  cod
• 4:24
  liver
• 4:24
  oil
• 4:25
  and
• 4:25
  egg
• 4:26
  yolks.
• 4:26
  Okay.
• 4:27
  Fortified
• 4:27
  yogurts
• 4:28
  and
• 4:28
  cheeses
• 4:28
  and
• 4:29
  breakfast
• 4:29
  cereals.
• 4:29
  You
• 4:30
  can
• 4:30
  find
• 4:30
  this
• 4:30
  stuff.
• 4:30
  Shiitake
• 4:31
  mushrooms.
• 4:32
  I've
• 4:32
  never
• 4:32
  been
• 4:32
  a
• 4:32
  fan.
• 4:33
  I'll
• 4:33
  take
• 4:33
  5
• 4:34
  less
• 4:35
  nanograms
• 4:36
  per
• 4:36
  milliliter
• 4:36
  of
• 4:37
  vitamin
• 4:37
  D
• 4:37
  if
• 4:37
  I
• 4:38
  have
• 4:38
  a
• 4:38
  say
• 4:38
  over
• 4:39
  eating
• 4:39
  shiitake
• 4:40
  mushrooms.
• 4:41
  But
• 4:41
  you
• 4:41
  know
• 4:41
  what?
• 4:42
  I
• 4:42
  would
• 4:42
  recommend
• 4:43
  you
• 4:43
  all
• 4:43
  do
• 4:43
  a
• 4:43
  deep
• 4:43
  dive
• 4:44
  and
• 4:44
  maybe
• 4:45
  even
• 4:45
  message
• 4:45
  me
• 4:45
  if
• 4:46
  you
• 4:46
  become
• 4:46
  a
• 4:46
  Patreon
• 4:47
  member.
• 4:47
  Remember,
• 4:47
  you
• 4:47
  can
• 4:47
  become
• 4:48
  a
• 4:48
  Patreon
• 4:48
  member
• 4:48
  for
• 4:49
  free
• 4:49
  and
• 4:50
  message
• 4:50
  me
• 4:50
  on
• 4:50
  Patreon
• 4:51
  or
• 4:51
  my
• 4:51
  email
• 4:51
  in
• 4:51
  the
• 4:52
  show
• 4:52
  notes.
• 4:52
  Why
• 4:52
  don't
• 4:52
  you
• 4:53
  all.
• 4:53
  Why
• 4:53
  don't
• 4:53
  you
• 4:53
  want
• 4:53
  to.
• 4:53
  Why
• 4:54
  are
• 4:54
  some
• 4:54
  of
• 4:54
  you
• 4:54
  board
• 4:54
  students?
• 4:55
  Why
• 4:55
  don't
• 4:55
  you
• 4:56
  all
• 4:56
  get
• 4:56
  together?
• 4:56
  Why
• 4:57
  don't
• 4:57
  we
• 4:57
  all
• 4:57
  build
• 4:58
  a
• 4:58
  vitamin
• 4:58
  D
• 4:59
  recipe
• 4:59
  book
• 5:00
  for
• 5:00
  people
• 5:00
  who
• 5:01
  want
• 5:01
  to
• 5:01
  get
• 5:02
  vitamin
• 5:02
  D
• 5:02
  levels
• 5:03
  in
• 5:03
  the
• 5:03
  wintertime.
• 5:03
  Now
• 5:04
  wouldn't
• 5:04
  that
• 5:04
  be
• 5:04
  fun?
• 5:04
  We
• 5:05
  could
• 5:05
  do
• 5:05
  a
• 5:05
  vitamin
• 5:06
  D
• 5:06
  recipe
• 5:07
  book
• 5:08
  for
• 5:09
  the
• 5:09
  people
• 5:10
  who
• 5:10
  don't
• 5:10
  go
• 5:10
  out
• 5:11
  in
• 5:11
  the
• 5:11
  sun
• 5:12
  and
• 5:12
  get
• 5:13
  20
• 5:13
  minutes
• 5:14
  of
• 5:14
  sunlight
• 5:14
  with
• 5:14
  40%
• 5:15
  skin
• 5:15
  exposure.
• 5:16
  That's
• 5:16
  the
• 5:16
  title
• 5:16
  right
• 5:17
  there.
• 5:17
  That
• 5:17
  would
• 5:17
  be
• 5:17
  the
• 5:18
  greatest
• 5:18
  cookbook
• 5:19
  of
• 5:19
  all
• 5:19
  time.
• 5:20
  A
• 5:20
  lot
• 5:20
  of
• 5:20
  people
• 5:20
  would
• 5:21
  be
• 5:21
  saved
• 5:21
  by
• 5:21
  that
• 5:22
  because
• 5:22
  it
• 5:22
  is
• 5:22
  said
• 5:23
  you
• 5:23
  can
• 5:23
  actually
• 5:24
  increase
• 5:25
  your
• 5:26
  vitamin
• 5:26
  D
• 5:26
  levels.
• 5:27
  100
• 5:28
  international
• 5:29
  units
• 5:29
  of
• 5:30
  vitamin
• 5:30
  D
• 5:30
  ingested
• 5:31
  daily
• 5:31
  increases
• 5:32
  your
• 5:32
  serum
• 5:33
  vitamin
• 5:33
  D
• 5:34
  levels
• 5:34
  by
• 5:34
  approximately
• 5:35
  1
• 5:35
  nanogram
• 5:36
  per
• 5:36
  milliliter.
• 5:36
  Well,
• 5:37
  as
• 5:38
  you
• 5:38
  will
• 5:38
  see
• 5:39
  as
• 5:39
  as
• 5:40
  we
• 5:40
  are
• 5:40
  Talking
• 5:40
  about
• 5:40
  this,
• 5:41
  1
• 5:41
  nanogram
• 5:41
  per
• 5:41
  milliliter
• 5:42
  is
• 5:42
  a
• 5:42
  big
• 5:42
  deal.
• 5:43
  30
• 5:44
  nanograms
• 5:44
  per
• 5:45
  milliliter
• 5:45
  is
• 5:45
  the
• 5:45
  cutoff.
• 5:46
  That's
• 5:46
  where
• 5:46
  you
• 5:46
  want
• 5:46
  to
• 5:47
  be.
• 5:47
  You
• 5:47
  ideally
• 5:48
  want
• 5:48
  to
• 5:48
  be
• 5:48
  higher
• 5:49
  than
• 5:49
  30.
• 5:49
  When
• 5:50
  we
• 5:50
  talk
• 5:50
  about
• 5:50
  vitamin
• 5:51
  D
• 5:51
  levels.
• 5:51
  Nanograms
• 5:52
  per
• 5:53
  milliliter,
• 5:53
  that's
• 5:53
  NG
• 5:54
  slash
• 5:54
  ML
• 5:55
  nanograms
• 5:56
  per
• 5:56
  milliliter.
• 5:56
  You
• 5:56
  want
• 5:57
  to
• 5:57
  be
• 5:57
  over
• 5:57
  30
• 5:58
  optimally
• 5:59
  they
• 5:59
  say
• 6:00
  is
• 6:00
  kind
• 6:01
  of
• 6:01
  more
• 6:01
  in
• 6:01
  the
• 6:01
  40
• 6:02
  to
• 6:02
  70
• 6:02
  range,
• 6:03
  75
• 6:03
  range
• 6:04
  even.
• 6:04
  Each
• 6:04
  100
• 6:05
  international
• 6:05
  units
• 6:06
  of
• 6:06
  vitamin
• 6:06
  D
• 6:06
  ingested
• 6:07
  daily
• 6:07
  via
• 6:08
  cod
• 6:08
  liver
• 6:08
  oil,
• 6:09
  shiitake
• 6:09
  mushrooms,
• 6:10
  salmon,
• 6:11
  that
• 6:12
  can
• 6:12
  raise
• 6:12
  it
• 6:12
  1
• 6:12
  nanogram
• 6:13
  per
• 6:13
  milliliter.
• 6:14
  So
• 6:14
  to
• 6:14
  me
• 6:14
  that
• 6:14
  was
• 6:15
  also
• 6:15
  kind
• 6:15
  of
• 6:15
  a
• 6:15
  really
• 6:16
  cool
• 6:16
  pearl
• 6:16
  because
• 6:16
  I
• 6:17
  don't
• 6:17
  know,
• 6:17
  right
• 6:18
  when
• 6:18
  you
• 6:18
  look
• 6:18
  at
• 6:19
  the
• 6:19
  amount
• 6:19
  of
• 6:20
  international
• 6:20
  units
• 6:21
  in
• 6:21
  some
• 6:21
  of
• 6:22
  these
• 6:22
  foods,
• 6:22
  you
• 6:22
  can
• 6:23
  get
• 6:23
  it
• 6:23
  from
• 6:23
  a
• 6:24
  serving
• 6:24
  of
• 6:25
  fortified
• 6:25
  milk
• 6:26
  or
• 6:26
  again
• 6:26
  shiitake
• 6:27
  mushrooms
• 6:27
  or
• 6:27
  salmon,
• 6:28
  do
• 6:28
  the
• 6:28
  math.
• 6:28
  But
• 6:29
  it
• 6:29
  can
• 6:29
  be
• 6:29
  done
• 6:29
  and
• 6:30
  it
• 6:30
  can
• 6:30
  be
• 6:30
  done
• 6:31
  kind
• 6:31
  of
• 6:31
  gradually,
• 6:31
  but
• 6:32
  you
• 6:32
  can
• 6:32
  bump
• 6:32
  those
• 6:32
  levels
• 6:33
  up.
• 6:33
  And
• 6:33
  I
• 6:33
  think
• 6:33
  that's
• 6:34
  pretty
• 6:34
  cool.
• 6:34
  Maybe
• 6:34
  in
• 6:35
  combination
• 6:35
  with
• 6:35
  sunlight,
• 6:36
  this
• 6:36
  is
• 6:37
  really
• 6:37
  cool
• 6:37
  stuff
• 6:37
  because
• 6:37
  it's
• 6:38
  low
• 6:38
  hanging
• 6:39
  fruit,
• 6:39
  right?
• 6:40
  We
• 6:40
  all
• 6:40
  have
• 6:40
  access
• 6:41
  to
• 6:41
  a
• 6:41
  supermarket,
• 6:42
  we
• 6:42
  all
• 6:42
  have
• 6:42
  access
• 6:42
  to
• 6:43
  sun
• 6:43
  to
• 6:43
  some
• 6:44
  extent
• 6:44
  at
• 6:45
  some
• 6:45
  part
• 6:45
  of
• 6:45
  the
• 6:46
  day.
• 6:46
  And
• 6:47
  we
• 6:47
  all
• 6:47
  have
• 6:47
  an
• 6:47
  interest
• 6:48
  in
• 6:48
  increasing
• 6:48
  brain
• 6:49
  derived
• 6:49
  neurotropic
• 6:50
  factor
• 6:50
  and
• 6:50
  having
• 6:51
  enhance
• 6:52
  neuroplasticity
• 6:53
  to
• 6:53
  build
• 6:53
  more
• 6:54
  connections
• 6:54
  so
• 6:55
  that
• 6:55
  our
• 6:55
  thoughts
• 6:55
  are
• 6:55
  less
• 6:56
  rigid
• 6:56
  and
• 6:57
  we
• 6:57
  feel
• 6:57
  less
• 6:57
  depressed.
• 6:58
  Vitamin
• 6:58
  D
• 6:58
  is
• 6:59
  neuroprotective.
• 7:00
  It
• 7:00
  enhances
• 7:00
  neuronal
• 7:01
  survival.
• 7:02
  That's
• 7:02
  all
• 7:02
  so
• 7:03
  important
• 7:03
  in
• 7:03
  depression.
• 7:04
  You
• 7:04
  need
• 7:04
  every
• 7:05
  chance
• 7:05
  you
• 7:05
  can
• 7:05
  get
• 7:05
  to
• 7:06
  optimize
• 7:07
  your
• 7:07
  neurotransmitter
• 7:08
  systems.
• 7:09
  Remember,
• 7:10
  vitamin
• 7:10
  D
• 7:10
  also
• 7:12
  modulates
• 7:12
  the
• 7:13
  MAO
• 7:14
  enzyme.
• 7:15
  Do
• 7:15
  you
• 7:15
  guys
• 7:15
  remember
• 7:16
  the
• 7:16
  MAO
• 7:17
  enzyme?
• 7:17
  That's
• 7:18
  the
• 7:18
  enzyme,
• 7:18
  it's
• 7:19
  catabolic,
• 7:19
  which
• 7:19
  means
• 7:20
  it
• 7:20
  breaks
• 7:20
  down
• 7:20
  serotonin,
• 7:21
  norepinephrine
• 7:22
  and
• 7:22
  dopamine.
• 7:23
  We
• 7:23
  don't
• 7:23
  always
• 7:23
  want
• 7:24
  that.
• 7:24
  Right?
• 7:24
  And
• 7:25
  with
• 7:25
  optimal
• 7:25
  vitamin
• 7:26
  D
• 7:26
  levels,
• 7:26
  it
• 7:26
  Modulates
• 7:27
  that
• 7:28
  catabolic
• 7:29
  enzyme
• 7:29
  that
• 7:30
  takes
• 7:30
  the
• 7:30
  fun
• 7:30
  away
• 7:31
  and
• 7:31
  knocks
• 7:31
  out
• 7:31
  your
• 7:31
  serotonin,
• 7:32
  norepinephrine
• 7:33
  and
• 7:33
  dopamine.
• 7:33
  MAOIs
• 7:34
  do
• 7:34
  that,
• 7:35
  of
• 7:35
  course,
• 7:35
  but
• 7:35
  they
• 7:35
  have
• 7:36
  their
• 7:36
  own
• 7:36
  side
• 7:36
  effects.
• 7:37
  Vitamin
• 7:37
  D
• 7:37
  modulates
• 7:38
  that
• 7:38
  process
• 7:38
  a
• 7:39
  little
• 7:39
  bit,
• 7:39
  too.
• 8:34
  So
• 8:34
  hopefully
• 8:35
  you're
• 8:35
  getting
• 8:35
  an
• 7:41
  appreciation
• 8:36
  here
• 8:36
  for
• 8:36
  all
• 8:37
  the
• 8:37
  crazy
• 8:37
  things
• 8:37
  that
• 8:38
  vitamin
• 8:38
  D
• 8:38
  does.
• 8:39
  Neuroplasticity,
• 8:40
  serotonin
• 8:41
  synthesis,
• 8:42
  serotonin
• 8:42
  signaling.
• 8:43
  So.
• 8:44
  So
• 8:44
  it's
• 8:44
  optimizing
• 8:45
  the
• 8:46
  antidepressants
• 8:46
  you're
• 8:47
  already
• 8:47
  putting
• 8:47
  on
• 8:48
  board.
• 8:48
  It's
• 8:48
  helping
• 8:48
  them
• 8:48
  work
• 8:49
  a
• 8:49
  little
• 8:49
  better.
• 8:49
  Right?
• 8:50
  They
• 8:50
  get
• 8:50
  generated,
• 8:51
  more
• 8:51
  of
• 8:51
  them
• 8:51
  get
• 8:51
  generated,
• 8:52
  they
• 8:52
  start
• 8:52
  to
• 8:53
  signal
• 8:53
  better.
• 8:54
  And
• 8:54
  there
• 8:55
  is
• 8:55
  some
• 8:55
  evidence
• 8:55
  that
• 8:56
  SSRIs
• 8:56
  are
• 8:56
  also
• 8:57
  playing
• 8:57
  a
• 8:58
  part
• 8:58
  in
• 8:58
  neuroplasticity,
• 8:59
  too.
• 9:00
  So
• 9:00
  you're
• 9:00
  really
• 9:00
  leveraging
• 9:01
  all
• 9:01
  of
• 9:01
  these
• 9:01
  processes.
• 9:02
  So
• 9:02
  I
• 9:02
  hope
• 9:02
  you're
• 9:03
  just
• 9:03
  oozing
• 9:03
  with
• 9:03
  pearls
• 9:04
  right
• 9:04
  now.
• 9:04
  And
• 9:05
  I
• 9:05
  was
• 9:05
  super
• 9:05
  serious
• 9:06
  about
• 9:06
  that
• 9:06
  cookbook.
• 9:07
  I
• 9:07
  really
• 9:07
  want
• 9:07
  you
• 9:07
  guys
• 9:07
  to
• 9:08
  put
• 9:08
  that
• 9:08
  together.
• 9:08
  That
• 9:09
  would
• 9:09
  be
• 9:09
  probably
• 9:09
  the
• 9:10
  coolest
• 9:10
  thing
• 9:10
  we've
• 9:10
  ever
• 9:10
  done
• 9:11
  together.
• 9:11
  Let's
• 9:11
  do
• 9:12
  it
• 9:12
  on
• 9:12
  Patreon.
• 9:13
  Okay,
• 9:13
  so
• 9:14
  another
• 9:14
  pearl
• 9:14
  antidepressant
• 9:15
  signal
• 9:16
  is
• 9:16
  strongest
• 9:16
  in
• 9:17
  major
• 9:17
  depressive
• 9:18
  disorder
• 9:18
  for
• 9:18
  vitamin
• 9:19
  D.
• 9:19
  So
• 9:19
  it's
• 9:20
  not
• 9:20
  to
• 9:20
  say
• 9:20
  vitamin
• 9:20
  D
• 9:21
  supplementation
• 9:22
  and
• 9:22
  optimization
• 9:23
  doesn't
• 9:23
  work
• 9:24
  for
• 9:24
  bipolar
• 9:25
  or
• 9:25
  anxiety.
• 9:26
  But
• 9:26
  the
• 9:26
  strongest
• 9:27
  evidence
• 9:27
  we
• 9:27
  have
• 9:28
  is
• 9:28
  for
• 9:28
  major
• 9:28
  depressive
• 9:29
  disorder.
• 9:29
  The
• 9:29
  strongest
• 9:30
  evidence
• 9:30
  suggests
• 9:31
  that
• 9:31
  this
• 9:32
  is
• 9:32
  especially
• 9:32
  useful
• 9:33
  in
• 9:33
  people
• 9:33
  who
• 9:33
  have
• 9:34
  deficiencies
• 9:35
  in
• 9:36
  vitamin
• 9:37
  D
• 9:37
  rather
• 9:38
  than
• 9:38
  prevention.
• 9:39
  The
• 9:39
  strongest
• 9:39
  evidence
• 9:40
  to
• 9:40
  really
• 9:41
  put
• 9:42
  a
• 9:42
  dent
• 9:42
  in
• 9:43
  depression
• 9:43
  is
• 9:44
  when
• 9:44
  the
• 9:44
  patient
• 9:45
  is
• 9:45
  already
• 9:45
  exhibiting
• 9:46
  some
• 9:46
  kind
• 9:47
  of
• 9:47
  insufficiency
• 9:47
  or
• 9:48
  deficiency.
• 9:49
  And
• 9:49
  the
• 9:49
  fourth
• 9:49
  pearl
• 9:50
  here,
• 9:50
  I
• 9:50
  can't
• 9:51
  even
• 9:51
  count
• 9:51
  them.
• 9:51
  Maybe
• 9:51
  this
• 9:52
  is
• 9:52
  the
• 9:52
  ninth
• 9:52
  pearl.
• 9:52
  Who
• 9:52
  the
• 9:53
  hell
• 9:53
  cares?
• 9:53
  It's
• 9:53
  all
• 9:54
  knowledge.
• 9:54
  We
• 9:54
  need
• 9:54
  knowledge.
• 9:55
  But
• 9:55
  the
• 9:56
  fourth
• 9:56
  pearl
• 9:57
  to
• 9:57
  help
• 9:57
  you
• 9:57
  all
• 9:57
  out
• 9:57
  is,
• 9:58
  remember,
• 9:58
  deficiency
• 9:59
  and
• 9:59
  insufficiency
• 10:00
  is
• 10:00
  a
• 10:00
  little
• 10:01
  different.
• 10:01
  When
• 10:01
  we
• 10:01
  talk
• 10:01
  about
• 10:02
  deficiency,
• 10:02
  that's
• 10:03
  like
• 10:03
  the
• 10:03
  bad,
• 10:03
  bad,
• 10:04
  you
• 10:04
  are
• 10:04
  deficient.
• 10:05
  You
• 10:05
  are
• 10:05
  bad,
• 10:05
  you
• 10:05
  get
• 10:06
  a
• 10:06
  D,
• 10:07
  right?
• 10:07
  So
• 10:07
  D
• 10:07
  deficiency
• 10:08
  is
• 10:09
  less
• 10:09
  than
• 10:09
  20
• 10:09
  nanograms
• 10:10
  per
• 10:10
  milliliter.
• 10:11
  That
• 10:11
  would
• 10:11
  be
• 10:11
  defined
• 10:12
  as
• 10:12
  a
• 10:12
  deficiency
• 10:13
  of
• 10:13
  vitamin
• 10:13
  D.
• 10:13
  Insufficiency
• 10:14
  is
• 10:15
  like
• 10:16
  you
• 10:16
  have
• 10:16
  an
• 10:16
  insufficient
• 10:17
  amount,
• 10:18
  and
• 10:18
  it's
• 10:18
  21
• 10:19
  to
• 10:19
  29
• 10:20
  nanograms
• 10:20
  per
• 10:20
  milliliters.
• 10:21
  And
• 10:21
  remember,
• 10:22
  when
• 10:22
  you
• 10:22
  start
• 10:22
  getting
• 10:22
  in
• 10:23
  the
• 10:23
  30
• 10:23
  or
• 10:23
  greater
• 10:24
  range,
• 10:24
  and
• 10:24
  we
• 10:24
  want
• 10:24
  to
• 10:25
  kind
• 10:25
  of
• 10:25
  keep
• 10:25
  things
• 10:25
  optimally
• 10:26
  around
• 10:27
  40
• 10:27
  to
• 10:27
  75
• 10:28
  nanograms
• 10:29
  per
• 10:29
  milliliter,
• 10:29
  that
• 10:30
  would
• 10:30
  probably
• 10:30
  be
• 10:30
  the
• 10:30
  best.
• 10:31
  According
• 10:31
  to
• 10:32
  the
• 10:32
  Endocrine
• 10:32
  Society,
• 10:33
  the
• 10:33
  clinical
• 10:34
  practice
• 10:34
  guide,
• 10:35
  we're
• 10:35
  going
• 10:35
  to
• 10:35
  have
• 10:35
  a
• 10:35
  slide
• 10:36
  deck
• 10:36
  full
• 10:36
  of
• 10:36
  this
• 10:36
  information
• 10:37
  for
• 10:37
  you.
• 10:37
  If
• 10:37
  you're
• 10:38
  a
• 10:38
  patreon
• 10:38
  member.
• 10:38
  It's
• 10:39
  really
• 10:39
  cool
• 10:39
  to
• 10:39
  see
• 10:39
  these
• 10:40
  visuals,
• 10:40
  to
• 10:40
  have
• 10:41
  them
• 10:41
  handy
• 10:41
  when
• 10:41
  you're
• 10:42
  studying.
• 10:42
  So
• 10:42
  that's
• 10:43
  another
• 10:43
  reason
• 10:43
  I
• 10:43
  highly
• 10:44
  recommend
• 10:44
  you
• 10:44
  become
• 10:45
  Patreon
• 10:45
  members.
• 10:45
  You
• 10:46
  get
• 10:46
  bonus
• 10:46
  episodes,
• 10:47
  early
• 10:47
  episode
• 10:48
  drops,
• 10:48
  evidence
• 10:49
  based
• 10:49
  data
• 10:50
  at
• 10:50
  your
• 10:50
  fingertips.
• 10:51
  It's
• 10:51
  very
• 10:51
  helpful.
• 10:51
  Highly
• 10:52
  recommend
• 10:52
  you
• 10:52
  become
• 10:53
  Patreon
• 10:53
  members.
• 10:54
  Now
• 10:54
  onto
• 10:54
  our
• 10:55
  next
• 10:55
  pearl.
• 10:56
  Okay,
• 10:56
  onto
• 10:57
  our
• 10:57
  next
• 10:57
  pearl.
• 10:58
  We
• 10:58
  talked
• 10:58
  about
• 10:58
  sun
• 10:59
  exposure
• 11:00
  and
• 11:00
  the
• 11:01
  need
• 11:01
  to
• 11:01
  get
• 11:01
  20
• 11:02
  minutes
• 11:02
  of
• 11:02
  daily
• 11:02
  sun
• 11:03
  exposure
• 11:03
  with
• 11:03
  40%
• 11:04
  skin
• 11:04
  exposed.
• 11:05
  But
• 11:05
  remember,
• 11:05
  there
• 11:05
  are
• 11:06
  also
• 11:06
  risk
• 11:07
  factors
• 11:07
  that
• 11:07
  modulate
• 11:08
  all
• 11:08
  this,
• 11:08
  right?
• 11:09
  Sunscreen
• 11:09
  use,
• 11:10
  folks
• 11:10
  who
• 11:10
  are
• 11:11
  institutionalized
• 11:11
  or
• 11:12
  hospitalized
• 11:12
  or
• 11:12
  have
• 11:12
  indoor
• 11:13
  lifestyles,
• 11:13
  a
• 11:14
  lot
• 11:14
  of
• 11:14
  work
• 11:15
  without
• 11:15
  being
• 11:15
  able
• 11:15
  to
• 11:15
  walk
• 11:16
  in
• 11:16
  a
• 11:16
  courtyard
• 11:16
  or
• 11:17
  go
• 11:17
  out.
• 11:17
  Aging,
• 11:18
  darker
• 11:18
  skin
• 11:19
  pigmentation,
• 11:19
  moderating
• 11:20
  factors
• 11:21
  here
• 11:21
  that
• 11:21
  you
• 11:21
  got
• 11:21
  to
• 11:22
  think
• 11:22
  about
• 11:22
  that
• 11:23
  can
• 11:23
  change
• 11:23
  this
• 11:24
  data
• 11:24
  a
• 11:24
  little
• 11:24
  bit.
• 11:24
  So
• 11:25
  always
• 11:25
  look
• 11:25
  at
• 11:25
  your
• 11:25
  patient
• 11:26
  and
• 11:27
  assess
• 11:27
  their
• 11:27
  lifestyle.
• 11:28
  Get
• 11:28
  a
• 11:29
  good
• 11:29
  social
• 11:29
  history
• 11:29
  to
• 11:30
  really
• 11:30
  understand,
• 11:30
  like,
• 11:31
  is
• 11:31
  this
• 11:31
  a
• 11:31
  serious
• 11:32
  problem?
• 11:33
  How
• 11:33
  aggressive
• 11:33
  does
• 11:34
  this
• 11:34
  supplementation
• 11:35
  have
• 11:35
  to
• 11:35
  be?
• 11:35
  Can
• 11:35
  we
• 11:36
  get
• 11:36
  it
• 11:36
  in
• 11:36
  through
• 11:36
  the
• 11:37
  diet?
• 11:37
  Work
• 11:38
  with
• 11:38
  your
• 11:38
  patient
• 11:38
  in
• 11:39
  a
• 11:39
  more
• 11:39
  holistic
• 11:40
  approach
• 11:40
  if
• 11:40
  you
• 11:40
  can.
• 11:41
  I
• 11:41
  think
• 11:42
  that
• 11:42
  would
• 11:42
  be
• 11:43
  the
• 11:43
  best
• 11:43
  thing
• 11:43
  you
• 11:43
  could
• 11:44
  do,
• 11:44
  my
• 11:44
  friend.
• 11:45
  Now
• 11:45
  what
• 11:45
  do
• 11:45
  we
• 11:46
  do
• 11:46
  exactly?
• 11:47
  How
• 11:47
  do
• 11:47
  we
• 11:47
  actually
• 11:47
  treat?
• 11:48
  This
• 11:48
  I
• 11:48
  think
• 11:49
  is
• 11:49
  a
• 11:49
  really
• 11:49
  important.
• 11:50
  Don't
• 11:51
  rely
• 11:51
  on
• 11:51
  this
• 11:51
  podcast
• 11:52
  to
• 11:52
  prescribe.
• 11:53
  The
• 11:53
  standard
• 11:54
  oral
• 11:54
  dosing
• 11:54
  Regimen
• 11:55
  is
• 11:55
  about
• 11:55
  5,000
• 11:56
  international
• 11:57
  units
• 11:57
  of
• 11:57
  vitamin
• 11:58
  D3
• 11:58
  daily.
• 11:59
  Vitamin
• 11:59
  D3
• 12:00
  is
• 12:00
  just
• 12:00
  more
• 12:01
  preferred
• 12:01
  than
• 12:02
  D2.
• 12:02
  Look
• 12:03
  it
• 12:03
  up.
• 12:03
  It's
• 12:04
  kind
• 12:04
  of
• 12:04
  interesting.
• 12:04
  Why?
• 12:05
  It
• 12:05
  might
• 12:05
  not
• 12:05
  be
• 12:06
  interesting
• 12:06
  at
• 12:06
  all.
• 12:06
  Why,
• 12:06
  but
• 12:07
  just
• 12:07
  look
• 12:07
  it
• 12:07
  up.
• 12:08
  And
• 12:08
  typically
• 12:08
  it's
• 12:08
  5,000
• 12:09
  international
• 12:10
  units
• 12:10
  of
• 12:10
  D3
• 12:11
  daily
• 12:11
  for
• 12:11
  8
• 12:11
  to
• 12:11
  12
• 12:12
  weeks
• 12:12
  to
• 12:12
  achieve
• 12:12
  levels
• 12:13
  greater
• 12:13
  than
• 12:13
  30
• 12:14
  nanograms
• 12:14
  per
• 12:15
  milliliter,
• 12:15
  followed
• 12:15
  by
• 12:16
  maybe
• 12:16
  some
• 12:16
  maintenance
• 12:16
  therapy
• 12:17
  of
• 12:18
  1,500
• 12:19
  to
• 12:19
  2,000
• 12:19
  units
• 12:20
  international
• 12:21
  units
• 12:21
  daily.
• 12:22
  There's
• 12:22
  other
• 12:22
  ways
• 12:23
  to
• 12:23
  do
• 12:23
  this
• 12:23
  also.
• 12:25
  There's
• 12:25
  the
• 12:25
  50,000
• 12:25
  unit
• 12:26
  way
• 12:27
  every
• 12:27
  week
• 12:27
  or
• 12:27
  every
• 12:28
  two
• 12:28
  weeks.
• 12:29
  So
• 12:29
  consult
• 12:29
  your
• 12:30
  resources.
• 12:30
  Every
• 12:31
  patient's
• 12:31
  a
• 12:31
  little
• 12:31
  bit
• 12:31
  different.
• 12:32
  The
• 12:32
  broader
• 12:33
  takeaways
• 12:33
  today
• 12:34
  that
• 12:34
  I
• 12:34
  hope
• 12:35
  you
• 12:35
  really
• 12:35
  appreciated,
• 12:36
  my
• 12:36
  friends,
• 12:37
  is
• 12:37
  that
• 12:38
  vitamin
• 12:38
  D
• 12:39
  underpins
• 12:40
  so
• 12:40
  many
• 12:41
  of
• 12:42
  the
• 12:42
  most
• 12:43
  integral
• 12:43
  processes
• 12:44
  we
• 12:44
  need
• 12:44
  to
• 12:44
  work
• 12:45
  well
• 12:45
  for
• 12:45
  our
• 12:46
  patients.
• 12:46
  When
• 12:47
  it
• 12:47
  comes
• 12:47
  to
• 12:47
  synthesizing
• 12:48
  and
• 12:48
  signaling
• 12:49
  with
• 12:49
  serotonin,
• 12:50
  when
• 12:50
  it
• 12:50
  comes
• 12:51
  to
• 12:52
  neuro
• 12:53
  neuroplasticity
• 12:54
  and
• 12:54
  the
• 12:55
  protection
• 12:55
  of
• 12:55
  our
• 12:56
  overall
• 12:56
  neurons.
• 12:57
  And
• 12:58
  to
• 12:58
  think
• 12:58
  that
• 12:58
  80
• 13:00
  up
• 13:00
  to
• 13:00
  83
• 13:01
  or
• 13:01
  84%
• 13:01
  of
• 13:02
  our
• 13:02
  psychiatric
• 13:03
  outpatients
• 13:03
  have
• 13:03
  a
• 13:03
  deficiency,
• 13:04
  that
• 13:04
  changes
• 13:05
  the
• 13:05
  game
• 13:05
  a
• 13:05
  lot.
• 13:05
  I'm
• 13:06
  gonna
• 13:06
  be
• 13:06
  a
• 13:06
  lot
• 13:06
  more
• 13:06
  aggressive
• 13:07
  and
• 13:07
  intrusive
• 13:08
  about
• 13:08
  figuring
• 13:09
  out
• 13:09
  what
• 13:09
  the
• 13:09
  levels
• 13:10
  are
• 13:10
  so
• 13:10
  that
• 13:10
  we
• 13:11
  don't
• 13:11
  have
• 13:11
  Patients
• 13:12
  struggling
• 13:13
  with
• 13:13
  their
• 13:13
  antidepressants
• 13:14
  and
• 13:14
  wondering
• 13:15
  why
• 13:15
  things
• 13:15
  aren't
• 13:15
  working.
• 13:16
  You
• 13:16
  can
• 13:16
  actually
• 13:16
  make
• 13:17
  things
• 13:17
  work
• 13:18
  a
• 13:18
  lot
• 13:18
  better
• 13:18
  if
• 13:19
  you
• 13:19
  recognize
• 13:20
  a
• 13:20
  deficiency
• 13:21
  and
• 13:21
  correct
• 13:22
  that
• 13:22
  deficiency.
• 13:23
  There
• 13:23
  was
• 13:23
  a
• 13:24
  study
• 13:24
  and
• 13:24
  I'll.
• 13:24
  I'll
• 13:25
  try
• 13:25
  to
• 13:25
  find
• 13:25
  it,
• 13:25
  but
• 13:25
  it
• 13:26
  basically
• 13:26
  talked
• 13:27
  about
• 13:27
  how
• 13:28
  not
• 13:28
  supplementing
• 13:28
  with
• 13:29
  vitamin
• 13:29
  D
• 13:30
  was
• 13:30
  almost
• 13:30
  like
• 13:30
  shaving
• 13:31
  4
• 13:31
  milligrams
• 13:32
  off
• 13:32
  your
• 13:32
  Lexapro
• 13:33
  when
• 13:33
  you're
• 13:33
  prescribing
• 13:34
  it.
• 13:34
  That
• 13:35
  could
• 13:35
  absolutely
• 13:35
  be
• 13:36
  the
• 13:36
  difference
• 13:36
  between
• 13:36
  an
• 13:36
  antidepressant
• 13:38
  response
• 13:38
  and
• 13:38
  not
• 13:38
  a
• 13:39
  response.
• 13:39
  Right.
• 13:40
  If
• 13:40
  someone's
• 13:40
  at
• 13:40
  10
• 13:41
  versus
• 13:41
  6
• 13:42
  milligrams
• 13:42
  of
• 13:42
  Lexapro,
• 13:43
  that
• 13:43
  is
• 13:44
  actually
• 13:44
  kind
• 13:44
  of
• 13:44
  a
• 13:44
  seismic
• 13:45
  difference
• 13:45
  for
• 13:45
  some
• 13:46
  people.
• 13:46
  Think
• 13:46
  of
• 13:47
  it
• 13:47
  that
• 13:47
  way.
• 13:47
  Right?
• 13:47
  Think
• 13:48
  of
• 13:48
  it
• 13:48
  as
• 13:48
  you
• 13:48
  don't
• 13:48
  want
• 13:49
  a
• 13:49
  deficiency
• 13:49
  that's
• 13:50
  unrecognized
• 13:51
  to
• 13:51
  be
• 13:51
  cutting
• 13:51
  the
• 13:52
  legs
• 13:52
  off
• 13:52
  of
• 13:52
  your
• 13:52
  treatment.
• 13:53
  Right.
• 13:53
  It's
• 13:53
  sometimes
• 13:54
  it's
• 13:54
  a
• 13:54
  great
• 13:54
  thing
• 13:55
  to
• 13:55
  discover
• 13:56
  because
• 13:56
  it's
• 13:56
  correctable
• 13:57
  and
• 13:57
  we
• 13:57
  know
• 13:58
  what
• 13:58
  it
• 13:58
  does.
• 13:58
  We're
• 13:58
  not
• 13:58
  rolling
• 13:59
  the
• 13:59
  dice,
• 13:59
  right?
• 13:59
  We
• 14:00
  have
• 14:00
  an
• 14:00
  idea
• 14:01
  of
• 14:01
  what
• 14:01
  this
• 14:01
  does.
• 14:02
  So
• 14:02
  I
• 14:02
  think
• 14:03
  it's
• 14:03
  really
• 14:03
  exciting.
• 14:04
  And
• 14:04
  because
• 14:04
  of
• 14:04
  how
• 14:05
  prevalent
• 14:05
  this
• 14:05
  is,
• 14:05
  we
• 14:06
  all
• 14:06
  ought
• 14:06
  to
• 14:06
  look
• 14:06
  under
• 14:07
  the
• 14:07
  hood.
• 14:07
  If
• 14:08
  we
• 14:08
  knew
• 14:08
  that
• 14:08
  84%
• 14:09
  of
• 14:09
  Toyota
• 14:10
  Camrys
• 14:11
  had
• 14:12
  really
• 14:13
  low
• 14:13
  tire
• 14:13
  pressure
• 14:14
  to
• 14:14
  the
• 14:14
  point
• 14:14
  where
• 14:14
  it
• 14:14
  was
• 14:15
  dangerous
• 14:15
  to
• 14:15
  go
• 14:15
  on
• 14:15
  the
• 14:16
  highway,
• 14:16
  or
• 14:16
  the
• 14:16
  car
• 14:16
  wasn't
• 14:17
  getting
• 14:17
  as
• 14:17
  much
• 14:18
  miles
• 14:18
  to
• 14:18
  the
• 14:18
  gallon,
• 14:19
  or
• 14:20
  it
• 14:20
  was
• 14:20
  adapting
• 14:21
  in
• 14:21
  ways
• 14:21
  that
• 14:22
  degraded
• 14:22
  the
• 14:22
  life
• 14:23
  of
• 14:23
  the
• 14:23
  car
• 14:23
  over
• 14:23
  time,
• 14:24
  we'd
• 14:24
  be
• 14:25
  checking
• 14:25
  tire
• 14:25
  pressure
• 14:26
  at
• 14:26
  every
• 14:26
  appointment
• 14:27
  at
• 14:27
  Jiffy
• 14:27
  Lube
• 14:28
  or
• 14:28
  every
• 14:28
  week,
• 14:28
  making
• 14:28
  sure
• 14:29
  that
• 14:29
  wasn't
• 14:29
  a
• 14:29
  problem.
• 14:30
  If
• 14:30
  84%
• 14:31
  of
• 14:31
  those
• 14:32
  tires
• 14:32
  were
• 14:32
  not
• 14:32
  properly
• 14:33
  inflated,
• 14:34
  the
• 14:34
  same
• 14:34
  should
• 14:34
  be
• 14:35
  done
• 14:35
  with
• 14:35
  the
• 14:36
  folks
• 14:36
  coming
• 14:36
  into
• 14:36
  our
• 14:36
  clinic.
• 14:37
  This
• 14:37
  is
• 14:37
  low
• 14:37
  hanging
• 14:38
  fruit.
• 14:38
  We
• 14:38
  can
• 14:39
  run
• 14:39
  the
• 14:39
  test,
• 14:39
  know
• 14:40
  the
• 14:40
  optimal
• 14:40
  levels
• 14:41
  and
• 14:41
  explain
• 14:42
  how
• 14:42
  they
• 14:42
  can
• 14:42
  get
• 14:43
  this
• 14:43
  via
• 14:43
  sunlight,
• 14:44
  their
• 14:44
  diet,
• 14:45
  and
• 14:45
  other
• 14:45
  beautiful
• 14:46
  things.
• 14:46
  I
• 14:46
  hope
• 14:46
  you
• 14:46
  all
• 14:47
  really
• 14:47
  enjoyed
• 14:47
  this.
• 14:48
  If
• 14:48
  you
• 14:48
  can't
• 14:48
  become
• 14:49
  Patreon
• 14:49
  members,
• 14:50
  I
• 14:50
  highly
• 14:51
  recommend
• 14:51
  you
• 14:51
  go
• 14:52
  to
• 14:52
  Apple
• 14:52
  and
• 14:52
  give
• 14:52
  us
• 14:53
  five
• 14:53
  stars
• 14:53
  and
• 14:53
  write
• 14:53
  a
• 14:54
  little
• 14:54
  comment
• 14:54
  if
• 14:54
  we've
• 14:54
  helped
• 14:55
  you
• 14:55
  out.
• 14:55
  But
• 14:55
  remember,
• 14:56
  you
• 14:56
  don't
• 14:56
  have
• 14:56
  to
• 14:56
  be
• 14:56
  a
• 14:57
  paying
• 14:57
  Patreon
• 14:57
  member.
• 14:58
  You
• 14:58
  do
• 14:58
  get
• 14:58
  really
• 14:58
  good
• 14:59
  perks
• 14:59
  if
• 14:59
  you
• 14:59
  are
• 15:00
  a
• 15:00
  lot
• 15:00
  of
• 15:00
  cool
• 15:01
  study
• 15:01
  materials.
• 15:02
  But
• 15:02
  remember,
• 15:03
  I
• 15:03
  would
• 15:03
  just
• 15:03
  love
• 15:04
  to
• 15:04
  chat
• 15:04
  with
• 15:04
  you
• 15:04
  on
• 15:05
  Patreon.
• 15:05
  And
• 15:06
  I
• 15:06
  think
• 15:06
  we
• 15:06
  should
• 15:06
  build
• 15:07
  that
• 15:07
  Vitamin
• 15:07
  D
• 15:08
  cookbook.
• 15:09
  There's
• 15:09
  gotta
• 15:10
  be
• 15:10
  a
• 15:10
  ton
• 15:10
  of
• 15:10
  you
• 15:10
  who
• 15:10
  are
• 15:10
  creative
• 15:11
  out
• 15:11
  there.
• 15:11
  Get
• 15:12
  in
• 15:12
  your
• 15:12
  study
• 15:12
  circles
• 15:13
  and
• 15:13
  make
• 15:14
  dishes
• 15:14
  that
• 15:14
  are
• 15:15
  full
• 15:15
  of
• 15:15
  vitamin
• 15:15
  D.
• 15:16
  I
• 15:16
  love
• 15:16
  smoked
• 15:16
  salmon.
• 15:17
  I
• 15:18
  told
• 15:18
  you,
• 15:18
  I'm
• 15:18
  not
• 15:18
  really
• 15:18
  a
• 15:18
  shiitake
• 15:19
  mushroom
• 15:19
  guy.
• 15:20
  I
• 15:20
  don't
• 15:20
  know
• 15:20
  what
• 15:20
  I
• 15:20
  would
• 15:21
  do
• 15:21
  with
• 15:21
  cod
• 15:21
  liver
• 15:21
  oil
• 15:22
  other
• 15:22
  than
• 15:22
  throw
• 15:22
  it
• 15:22
  away
• 15:23
  or
• 15:23
  never
• 15:23
  buy
• 15:23
  it.
• 15:24
  We
• 15:24
  could
• 15:24
  put
• 15:25
  a
• 15:25
  pretty
• 15:25
  cool
• 15:25
  recipe
• 15:26
  book
• 15:26
  together
• 15:27
  and
• 15:27
  you
• 15:27
  guys
• 15:27
  can
• 15:27
  do
• 15:27
  an
• 15:28
  evidence
• 15:28
  based
• 15:29
  deep
• 15:29
  dive
• 15:30
  on
• 15:31
  where
• 15:31
  to
• 15:31
  find
• 15:32
  vitamin
• 15:32
  D
• 15:32
  in
• 15:33
  the
• 15:33
  diet
• 15:33
  and
• 15:33
  what
• 15:34
  that
• 15:34
  looks
• 15:34
  like.
• 15:35
  It
• 15:35
  could
• 15:35
  go
• 15:35
  a
• 15:35
  long
• 15:35
  way.
• 15:36
  I
• 15:36
  think
• 15:36
  that's
• 15:36
  really
• 15:36
  cool.
• 15:37
  Let's
• 15:37
  make
• 15:37
  it
• 15:37
  artsy
• 15:38
  and
• 15:38
  fun
• 15:38
  and
• 15:38
  come
• 15:38
  together
• 15:39
  and
• 15:39
  do
• 15:39
  that.
• 15:40
  All
• 15:40
  right.
• 15:40
  My
• 15:40
  friends,
• 15:41
  always
• 15:41
  a
• 15:41
  pleasure.
• 15:42
  I
• 15:42
  love
• 15:42
  and
• 15:42
  appreciate
• 15:43
  each
• 15:43
  and
• 15:43
  every
• 15:43
  one
• 15:44
  of
• 15:44
  you.
• 15:44
  Hope
• 15:45
  to
• 15:45
  hear
• 15:45
  from
• 15:45
  you
• 15:45
  all
• 15:45
  soon.
• 15:46
  Happy
• 15:46
  holidays
• 15:46
  everybody.
• 15:47
  Stay
• 15:48
  safe
• 15:48
  out
• 15:48
  there
• 15:49
  and
• 15:49
  spread
• 15:50
  this
• 15:51
  podcast
• 15:51
  like
• 15:52
  wildfire
• 15:53
  because
• 15:53
  it's
• 15:53
  really
• 15:53
  done
• 15:54
  well
• 15:54
  and
• 15:54
  we
• 15:54
  appreciate
• 15:55
  all
• 15:55
  of
• 15:55
  you
• 15:55
  sharing
• 15:56
  it.
• 15:56
  Big
• 15:56
  shout
• 15:56
  out
• 15:56
  to
• 15:57
  our
• 15:57
  friends
• 15:57
  in
• 15:57
  Italy,
• 15:58
  the
• 15:58
  Philippines
• 15:59
  and
• 16:00
  many
• 16:00
  of
• 16:00
  the
• 16:00
  great
• 16:01
  states
• 16:02
  in
• 16:02
  America.
• 16:02
  Big,
• 16:03
  big
• 16:03
  shout
• 16:03
  out
• 16:03
  to
• 16:04
  Oklahoma,
• 16:04
  Texas,
• 16:05
  Florida.
• 16:06
  A
• 16:06
  lot
• 16:06
  of
• 16:06
  you
• 16:06
  out
• 16:07
  there
• 16:07
  sending
• 16:07
  us
• 16:07
  your
• 16:08
  love.
• 16:08
  We
• 16:08
  really
• 16:08
  appreciate
• 16:09
  it.
• 16:09
  We'll
• 16:09
  see
• 16:09
  you
• 16:09
  next
• 16:10
  time
• 16:10
  on
• 16:10
  another
• 16:11
  episode
• 16:11
  of
• 16:11
  Pearls
• 16:12
  and
• 16:12
  Prep.
• 16:12
  Thank.
• 16:18
  You.