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Vitamin D & Mental Health: Pearls Every Clinician Should Know · Pearls and Prep

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