Brain Health: Attention, Focus & OCD

August 18, 2018

Brain Health: Attention, Focus & OCD

Listen in as we share how real food can truly change how you think, clear the obsessive thoughts, reduce anxiety, improve focus and memory and so much more.

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CASSIE: Welcome to Dishing Up Nutrition. This show is brought to you by Nutritional Weight & Wellness. This morning we have a topic that we are certain you are going to find interesting. My colleague and I are going to be talking about brain building nutrition. That's an interesting statement, isn't it? Brain building nutrition. We are hoping to give you some insights this morning about how you can develop the ability to change who you are. Now there is something to think about. You have the ability to change who you are, to change how you think, to change those dark, depressing thoughts, to change your level of anxiety, to change your focus, to change how well your memory works, even to change your obsessive compulsive thinking. If you haven't recognized my voice yet, I'm Cassie Weness. I am a registered and licensed dietitian and I've been working with clients on their nutrition and on their brain health for the past 20 years. Now back more than two decades ago when I first started my training in nutrition. We didn't know that we're able to actually keep our brain regenerating and growing throughout the life cycle. Back then, we thought that our brain stopped growing when we became adults. The great news is today we know that through good nutrition and some exercise, we can positively influence our brain health when we're young, when we're middle aged and into our golden years. Today on Dishing Up Nutrition, we're going to explore how you can use nutrition to develop the ability to change who you are. If you're somebody struggling with memory problems, if you have ADHD or if you have a child with ADHD, if you have obsessive compulsive disorder, also called OCD, if you're depressed or you're anxiety is out of control, please stay close by the radio for the next hour. Joining me in studio today is my cohost, is JoAnn Ridout. JoAnn is also a longtime registered and licensed dietician and I think it's important to note that before coming to Nutritional Weight & Wellness, JoAnn worked at the Courage Center here in the Minneapolis, Minnesota area for over 25 years. She really has firsthand knowledge that you truly need to feed your brain the right foods for long term brain health and with that, welcome JoAnn. I'm so excited to be on the air with you. It's great to spend a Saturday morning with you.

JOANN: Thank you, Cassie. Good morning to you and good morning to our listeners. It’s definitely good to be here with you.

CASSIE: Well, and it's a great topic. We're both excited about this topic. On that note, do you have any pearls of wisdom that you have found to be core nutritional concepts when it comes to brain health?

JOANN: I just wanted to add on to what you said about we used to think that the brain wasn’t going to continue to develop at a certain point.  When I first started working at Courage Center the field of brain injury and head trauma was so new, that they used to think that after a year that was kind of where your body and your brain were going to level out. It was during the time I was there, we saw many, many people go well beyond that in their healing of their brain. That is really exciting to see. Also from a nutritional perspective, to know how much we can impact. I love this topic about brain nutrition. Not only because of my Courage Center years, but I love teaching the ADHD seminar that's coming up. I know the positive results nutrition had on my daughter's attention and focus. She is living proof that when you change your nutrition, you can change your brain. It's been so rewarding to see her be able to stay focused, to concentrate, to complete tasks, and to do a really good job in her work and to feel good about herself. I want to share some of her successes today.  I would also like to invite you to attend the Food Connection to ADHD. That's a seminar that will be held in St Paul at our Snelling Avenue location at Nutritional Weight & Wellness. We're having that seminar on Saturday, September 29th. I'll be teaching that seminar along with Angela, who is also a parent of a young adult with ADHD. Angela is an excellent teacher who really knows that brain nutrition works both from a professional point of view as a high school teacher and from a parent's understanding. She also understands that not every ADHD adult or child is willing to eat in a manner that supports good brain function. The chips, the pizza, the soda, the cereal bars, the cookies are always just around the corner waiting to trip us up. But when we know better, we can make an impact. We can do a lot better.

CASSIE: Yes, I love that. When we know better, we can do better. We have to remember that when we teach our kids these things, don't underestimate that when they have the knowledge they can make better choices. We all flub up sometimes, but we still need to give them the knowledge so that they have the knowledge to do better. At Nutritional Weight & Wellness we have another saying which is learn and then practice what you've learned. I would say then listen to this radio program or take some nutrition classes so you learn some more and practice some more. So with all of that said, I think it's time to learn some new things that are really important for your brain function. We want you to learn these things so you can put them into practice. I think one of the most amazing and little known facts about our brain is that over 60 percent of its structure is fat. Think about that. Over 60 percent of your brain is fat. If you've ever been called a fat head, really take it as a compliment because that's what's supposed to be up there. It's interesting when you read about the science of the brain because the brain is pretty particular about the type of fat that it uses in nerve functioning. So sending messages, it's also particular about the type of fat that it uses to build its brain structures. In fact, when they have studied the brain, they realize, these researchers, that the brain requires fats of specific size, specific length and specific shape in order to function well.  The brain is a very complex organ. There's a lot of complex biochemical processes going on up there. It makes sense that the brain is going to be picky about what types of fats it uses to make up its structure. I realize this might all be a lot of new information for many of our listeners.  Think of it in simple terms, I just think of how fat plays such a vital role in the structure and function of many different parts and systems of our body. It's really pretty remarkable how essential fat is to our overall health.  We even need fat for the retina of our eyes. It's amazing that all the different parts of our body that need healthy fat on a daily basis. We need fat for all of our nerve centers so that we can send messages and that our cells can receive those messages. Of course, if our brain is 60 percent fat or more, we need fat for a healthy brain.

JOANN: That's right. Your nerves give you the ability to see and to hear, to smell, to touch and to taste. But in order to do all of that effectively, they need that good beneficial fat. Your brain is in control of your mood, your behavior, your emotions, learning and memory. It needs fat even more. The fact that our brain needs fat to function well maybe a new concept, but think about it. Our brain is in charge of our life and this is time for break. We're going to take a pause here. You are listening to Dishing Up Nutrition. We're discussing brain health today. As dietitians and nutritionists, we understand that the brain is 60 to 70 percent fat. For good brain health, the first nutrient to include in your diet is healthy, natural fat. To maintain good function, we recommend including a tablespoon of healthy fat at each meal and snack. So ideally you should include at least six tablespoons of fat daily.

CASSIE: Thank you for saying at least.

JOANN: Yes, six tablespoons at the minimum. We find that some people need even more dietary fat for a period of time to support the brain function. So you may be wondering what types of fats are good for the brain. Stayed tuned because after break, Cassie is going to share that list of good fats to include and we'll be right back.

BREAK

CASSIE: Welcome back to Dishing Up Nutrition. This show is brought to you by Nutritional Weight & Wellness. If you've been listening since the top of the hour, you heard us say that our brain is made up of over 60 percent fat. Knowing that, it makes sense doesn't it? That you want to eat fat, not any kind of fat but healthy fat, throughout the day to give your brain what it needs to function well. If you've been listening to Dishing Up Nutrition for any length of time, you already know what fats to eat.  You know what the healthy fats are, but I'm certain that we have some new listeners out there. As JoAnn mentioned before we went to commercial, I want to give you a list of healthy fats. Now, this is not an exhaustive list, but I'm going to give you some of the main ones to choose from. Again, these are all healthy. I'll start with the healthy saturated fats. That would be butter, unrefined coconut oil, my favorite fat to a roast vegetables in especially, so delicious. Lard is another healthy fat. I often get lard from my neighbor down the street when she renders it from the grass fed hogs that she gets from a local farmer. That would be a healthy fat. Also, duck fat would be a healthy saturated fat. I personally, have never cooked with that, but I do know some of our colleagues at Nutritional Weight & Wellness have cooked with duck fat. Those are all healthy saturated fats, but there are other healthy fats like avocado oil and extra virgin olive oil. Those would be good choices. Avocados, nuts, seeds, olives. These are all really healthy fats. You should be including them at every meal and every snack, at least one of them. It's not enough just to choose those healthy fats, you also want to avoid the bad fats. If you're not already a label reader, start reading labels and go right to the ingredient list and see what you find. You want to avoid any products containing refined soybean oil. You want to avoid the corn oil, the canola oil and also the cotton seed oil. Really, it's all about keeping it simple and eating healthy fats that are as close to their natural state as possible.

JOANN: Cassie, tell us a little bit more about what kind of brain fats we need.  

CASSIE: I think it's important to talk about what types of fats, because I think that many of us are not supplying our brain with the raw materials that it needs. Here's a question I have for the listeners. Are you still following a low fat diet? If you're following a low fat or a fat free diet, you are not giving your brain what it needs to function. Remember, your brain is 60 to 70 percent fat. If we don't supply sufficient fat to our brain, our brain structure changes and its function changes. The bottom line is if your brain or the brain of your loved one is not operating as well as it should be, you need to change your nutrition to change your brain.

JOANN: I'm always amazed at how many people I meet with that are still stuck in the low fat world and are operating under the calories in and calories out mentality. It amazes me because I'm teaching this information for five years. It seems second nature to me, but I have to remind myself that the rest of the world isn't there.

CASSIE: Exactly, but don't you find JoAnn, if you're having a conversation with somebody and they agree with you that they've heard that fat is good. Then if you start talking about what type of salad dressing do you use? Often times it's light or low fat or if you open up the refrigerator you see the light sour cream. They get it but they can't stop buying the low fat. It's really an odd conundrum.

JOANN: Did you realize that the type of fat people are eating has changed dramatically over the past 100 years? The amount of brain fat in individuals has declined by 80 percent. I'd like to repeat that, a decline of 80 percent. If we want a brain that functions at its full potential, we have to look closely at the amount of fat we're eating and the types of fat we're eating. It becomes so important.

CASSIE: Sadly millions of people in this country are eating a diet of unhealthy fats that are not conducive to building a complex super functioning brain. As dietitians and nutritionists at Nutritional Weight & Wellness, we think this is probably the biggest underlying problem when it comes to the increase in behavioral problems that we're seeing and the increase in learning problems. This nation is reaching epidemic proportions of Alzheimer's. At Nutritional Weight & Wellness, we're seeing more and more people with neurological disorders. Again, we really feel like a big underlying piece of the puzzle here is that people are eating a lot of bad fats. The real truth here is that a deficiency of healthy fats, healthy fats being things like organic butter, extra virgin olive oil, avocados. A deficiency of healthy fats equals poor brain nutrition.

JOANN: Unfortunately people are still being told to cut the fat from their diets. Many people are still preaching the old messages. We know it's so confusing. TV commercials are still promoting low fat or no fat foods.Grocery stores are still filled with low fat or no fat foods. Even if you go in the yogurt aisle to try to find full fat yogurt, what do you find? You find two percent and no fat. You have to really dig to find the full fat yogurt. Often those no fat foods are full of sugar. They're low in healthy fats. Even your doctor may still be recommending you go on a low fat diet because that's what they were teaching years ago. Your body needs fat to make the membranes of all your cells, including your brain cells. Your body uses fat as fuel to power your cells. Your body uses fat to combat inflammation and your brain uses fat so you can think.

CASSIE:Our consistent long time listeners know that the typical American diet contains very little of this healthy fat that our brain needs to function well. If you're in your kitchen right now, go to your pantry or walk over to your snack cupboard, open it up, see what you find, read ingredient lists, because much of our processed foods here in the United States contain soybean oil, corn oil, canola oil, cotton seed oil. Those are the four biggest offenders. They are all damaged fats and so they are damaging to our brain cell membranes. If your brain is made up of some of these processed oils that I just mentioned, you might be experiencing memory problems. Maybe you're having trouble focusing, maybe your anxiety is getting out of control, maybe you have attention deficit disorder or you're experiencing OCD, obsessive compulsive disorder. If any of these ring true for you, it's time to change your fats to change your brain.I think we are going to go to break. When we come back we're going to talk more about where these bad fats are lurking.

JOANN: You are listening to Dishing Up Nutrition. In addition to the good natural dietary fats, our brain needs a special fat to maintain good nervous system function. Omega 3 DHA, is the predominant fatty acid in the brain and in the nervous system. The fatty acid, DHA, is the fat found in breast milk. When we were born and were breastfed, we started out with that fat. Many studies have found children with ADHD have low levels of DHA in their tissues. There are many behavioral and mood disorders associated with that deficiency of fatty acids including depression, ADHD, OCD, and anxiety. We consider having sufficient levels of the fatty acid DHA to be very critical for good brain health. We'll be right back.

BREAK

CASSIE:Welcome back to Dishing Up Nutrition. If you're just tuning in, I'm Cassie Weness. I'm in studio this morning with JoAnn Ridout. We are both registered and licensed dietitians working for Nutritional Weight & Wellness. Today our topic is centered around brain health. Before we went to break, JoAnn was talking about the essential fatty acid called DHA. If you're not familiar with this fatty acid, I want to just spend a little bit more time talking about it. You may have noticed if you take a fish oil supplement that in the ingredient list it will say DHA and EPA. I think a lot of people know that fish oil contains both of these components, DHA and EPA. Fish oil supplements have been available for quite a long time. What I find interesting is there is no structural brain requirement for EPA. Isn't that interesting to stop and think about.  Yet a lot of people will quickly grab the fish oil supplement, but there's no brain requirement for EPA. However, the research tells us that DHA is the primary fatty acid for the brain. Remember early on in the show we said that 60 to 70 percent of your brain is made up of fat. The majority of that 60 to 70 percent should be DHA. DHA supplementation is actually recommended by many researchers during pregnancy and breastfeeding. Also as we get older we should consider supplementing with DHA to support good brain function. JoAnn and I could talk for at least another hour just on DHA, but we don't have that luxury. If you want to learn more about DHA, I encourage you to check out the book, your library probably has it, called Brain Building Nutrition. It's a bit of an older book, it's been out for decades, but it's still filled with great information. Again, it's called Brain Building Nutrition and the author is Dr. Michael Schmidt. It's a great resource, full of really valuable information.

JOANN: Cassie, we were talking about changing your fats to change your brain and then we're talking about some of the damaging fats. We want to expand on that a little bit more. Where do you find those damaging fats?  

CASSIE: If you're not in your kitchen and you can scrounge through the cupboard and see where those fats might be lurking. Let's give us some examples. My first thought, I don't know why this comes to my mind, but Girl Scout cookies. If you are the person that can't say no to that girl scout. I don't know why they have to be in those cookies, but you will find some of those bad oils. Again, the worst offenders being soybean oil, corn oil, cotton seed oil and canola oil. Or have you been through the fast food drive through or in a fast food joint in the past week or so? I guarantee you've gotten one or more of those bad oils I just mentioned if you've been eating fast food. Another common one that comes to my mind is if you buy muffins at the bakery, at your grocery store or the local bakery, wherever that may be or if you buy donuts, those baked items usually contain a lot of soybean oil. Maybe you buy your muffin at the local coffee shop. A lot of soybean oil and that's a damaged fat. JoAnn, you and I were talking before the show about some deceiving marketing that was going on right? We were talking about how avocado mayonnaise is kind of all the rage. We've even talked about it on this show about how healthy it is, but now everybody and their brother is making avocado mayonnaiseso you have to be careful. Both JoAnn and I picked up a well-known brand that said avocado mayonnaise across the front when we were at the grocery store recently. One of the first oils, one of the first ingredients is soybean oil. They're putting a little splash of avocado oil in there to try to sell their products, but you have to be a food detective and read the ingredient list. Be careful about the type of mayonnaise you're buying. Also, salad dressings. Most salad dressings will have soybean oil or canola oil in them and those are bad fats. If you're eating any of these foods, you're eating bad fats and bad fats are bad for your brain.

JOANN: If you're struggling with any of these issues and you really want to eat the healthy fats to heal your brain. We're going to look deeper into a new topic here of obsessive compulsive disorder, or you might have heard of OCD. Approximately three percent of adults in the US have obsessive compulsive disorder. OCD is an anxiety disorder that is characterized by unwanted fears, obsessions and beliefs that drive compulsive behavior. Actually, that three percent number I think is probably a little low. I always think that when I see those numbers.

CASSIE: There's a lot of unreported, I would imagine.

JOANN: I would agree. OCD is a common disorder that affects both adults and children. It's usually diagnosed around the age of 19 and can last a lifetime. People with OCD are often fearful. They often experience recurring and unwanted thoughts telling them they must carry out certain compulsive behaviors otherwise something bad might happen.

CASSIE: JoAnn, that number, you said three percent of adults in the US have OCD, but I agree with you, it's probably higher. I think there are probably many people listening that have obsessive compulsive disorder but haven't put a name to it yet or haven't been officially diagnosed. I think we should help them out by defining it even further. When we think of a compulsive behavior, it really would be any type of ritual that is driven by any sort of obsession. One that comes to my mind right away is if you have to check things repeatedly. Let's say you're going to leave to come to the radio station, you have to go back six or seven times to make sure you locked the door to the house. Maybe you have to go back six or eight times to make sure you turn the iron off if you were ironing clothes or the stove, that would be OCD. Another example would be completing tasks in a certain way. Maybe you have to wash a plate three times before you put it in the drying rack. Not two, not four, it has to be three. This is OCD and the person that's doing it doesn't want to have to do it, but they can't help it. People with OCD might also have obsessive thinking, which would be repeated thoughts or repeated urges that are hard to stop. Probably all of you listening know someone or maybe you are that person that has an irrational fear of germs. This person has to wash their hands over and over and over until they end up with cracked and bleeding hands. I have a family member that has a compulsive shopping habit. Hers hasn’t gone to the point of hoarding, but we've seen this with clients at Nutritional Weight & Wellness, haven't we? They have a compulsive shopping habit and it turns into hoarding. They buy all this stuff and then even if they're not going to use this stuff, they can't part with it, so their shelves pile up with more and more things. Pretty soon the bedroom is full of boxes and books and things that they've bought. Then they move to the office. Then the office becomes full floor to ceiling, so they moved to the kitchen and eventually their kitchen is full and then their whole house is full. I think most people in America have probably seen or heard of the TV show all about the life of a hoarder. It is true and it's very sad. When this happens, hoarding really takes over that person's life.

JOANN: One thing we know is if we change their brain nutrition, we can reduce this OCD or obsessive behavior. We have a wonderful story about a client who carefully follows a no gluten, no sugar and real food plan to help heal her brain. That real food plan has helped her to go from hoarding clothes and books and papers and mail to having a home that now she happily invites her friends to for a healthy meal and an evening of great conversation. Previously she had to shower at the YMCA because she was so ashamed. That is really sad. The lady was so ashamed to let a plumber into her home to fix her shower. Her bathroom was so full of books, which she had never read, but she had bought and brought them home intending to read them.

CASSIE: These people don't want to be this way. It's dysfunction in their brain. When we come back, we're going to tell you the happy ending to the story of this lady's hoarding.

JOANN: You are listening to Dishing Up Nutrition. Both Cassie and I have shared that the fatty acid is such an important fatty acid for brain function. However DHA is not only needed for the brain, but it's up to a hundred percent of the fatty acid in your retina. For good brain health and good eye health, we need DHA. At Nutritional Weight & Wellness, we carry a vegetarian source of a very high quality DHA supplement that seems to work like magic. My daughter actually takes about three a day right now of these soft gels. But initially she took more. She took four to six in the beginning. Very instrumental in helping her balance out her brain. Very helpful for her ADD. It's also very helpful for any kind of brain healing or eye healing that you need to do. Again, I invite you to join Angela and me on Saturday, September 29th for The Food Connection to ADD seminar at our St Paul Location from 9:30 AM to 1:00 PM. We will talk about DHA and so much more. To sign up or learn more, call 651-699-3438, and we'll be right back.

BREAK

CASSIE: Welcome back to Dishing Up Nutrition. JoAnn and I are talking about ADHD, obsessive compulsive disorder and all things related to brain health today. There is so much more information though about nutrition and brain health that we could share with you. We were just discussing that over break. This is such a big topic. We have less than an hour during this program so we can only give you bits and pieces. If you would like us to put together a series of classes centered on this topic of brain health, please let us know and you can do that by sending us an email at: email@weightandwellness.com. That's our main email address: email@weightandwellness.com.  JoAnn and I and certainly everybody at Nutritional Weight & Wellness, believe that nutrition for brain health is really valuable information, especially right now with the rise in dementia and Alzheimer's disease in this country. We would love to put together a class series, but you can imagine it takes a lot of work, a lot of research and many, many hours. Before we put in the work, we want to know if people will come.  Again, if that is something that you would be interested in having us do, send us an email. A couple more bits of housekeeping before we get back to our topic, first, I want to let you know that next week, the fall session of our Nutrition 4 Weight Loss series starts. We will be starting that series at each of our seven office locations here in the Minneapolis /St. Paul area. If you're not familiar with Nutrition 4 Weight Loss, it's pretty much what it says it is. You will learn to eat real food several times a day in order to not only support your metabolism, but also to support your overall health and to help you lose body fat while maintaining your muscle. Another thing that you'll achieve if you take this Nutrition 4 Weight Loss series that I think is probably the golden nugget here is you will learn to get rid of your cravings. Many times I meet people and clients that have great intentions of eating healthy to lose weight or just to get healthier and their cravings sabotage them. This series of classes we'll teach you how you can get rid of your cravings. If you'd like to sign up, you can do that online at weightandwellness.com or you can call us at 651-699-3438. The last little bit that I want to let you know before I forget, is next week’s show is going to be a great one. Next week we have special guest Anne Louise Gittleman on. It's always a super great program when Anne Louise is on. She's been on several times over the past years as a guest and they're always great shows. I always learn so much when Anne Louise is on. It will be Dar and Marcy hosting. The topic is radical metabolism. Again, we have special guest Anne Louise Gittleman joining us. That will be this up-coming Saturday, August 25th, same time, same place.

JOANN: That's a great topic. That will be a great show. Cassie, we were talking about a client story of a woman who was struggling with hoarding. Tell us more about what changed her brain so that her anxiety reduced and she no longer had the compulsions.

CASSIE: This client, I will first of all tell you it wasn't an overnight success. It didn't happen in a day or two. Actually, the entire process took about three years. This client attended monthly appointments with her nutritionist at Nutritional Weight & Wellness. The first thing that the nutritionist had her start doing was eating real food six times a day and eating real food in balance. Now, the longtime listeners know that when we say balance, we mean choosing a protein, a healthy carbohydrate and a healthy fat. You want those three things at every meal and those three things that every snack. Your proteins would be things like fish or eggs or steak. Carbohydrates, we love it when you can choose vegetables. Those are your best carbohydrates, then always adding at least a tablespoon of healthy fat at every meal and at every snack. That's what this client did. She also gave up pop. She only drank water. She still is only drinking water. She started taking a few key supplements. She implemented exercise by starting to ride her bike almost every day of the week. She slowly became a brand new person. She really worked hard to focus on her ability to be the person that she wanted to be, which meant being free of her intense anxiety and free of her fears. Now here she is, three years later, three years of consistently eating six meals a day - protein, vegetable, healthy fat. She really is that new person. She gave her brain the nutrients that it needed to repair. She gave her body time. That allowed her to become the person she always wanted to be. I tell you, the power of nutrition is truly amazing but it only works if you put it to work.

JOANN: I just like to throw in sometimes when we talk about client stories, it may feel like that's what you do for that condition. What you just described, Cassie, of real food six times a day, that works for any kind of brain condition or any kind of inflammation. It's really a very healing type of food plan. We recommend that for everyone.

CASSIE: It increases energy, gets rid of bad moods, helps you sleep better, all kinds of things when you implement that way of eating.

JOANN: Earlier in the show I promised I would share my daughter's success story. I'm going to spend a couple minutes on that here. My daughter was in second grade when her teacher suggested that she be tested for ADD. She wasn't fidgety, so it wasn't something I would expect. Once I learned more about the inattentive type of attention deficit disorder that it started making sense to me. She often didn't hear when she was called on in class. She became very self-conscious because she couldn't answer the question. She didn't hear the question. School years were definitely a struggle. Of course we tried Ritalin and followed the doctor's recommendation on that. We tried a few other meds when Ritalin didn't seem to be working so well. Still, no matter what we did, the homework time of day when the meds were wearing off was such a struggle. You can't really reboot with more medication at that time of day or they don't sleep at all.That is a huge struggle and was all of those years. She ended up having lots of trouble sleeping throughout her school years. In high school, of course she rebelled some. She didn't want to take her meds. After high school she stopped her meds completely. She did try a vegan diet for a while. That wasn't a very good plan, but she learned it the hard way that it wasn't going to help. She did start exercising. The exercise did help. About five or six years ago, she did start changing her food to eat more protein, more healthy fats and vegetable carbs. She even really focused on lots and lots of healthy fat, lots of avocado. She was doing some protein shakes. She started taking probiotics. I was helping her by kind of coaching her to take some probiotics, also to take that very important DHA for her brain. That helped her focus a lot. I have not only heard that from my daughter, I've heard that from a lot of clients that DHA really makes a difference. If your brain is deficient, you are going to notice because you're going to start focusing.

CASSIE: I give it to my daughter and that's another day, another story, but it helps. It makes sense, if it’s the majority of the fat that your brain should be made up of.

JOANN: She also added magnesium glycinate for sleep and anxiety. She's doing very well.

CASSIE: We need to have a whole show just on her. What a success story.

JOANN: Our goal at Nutritional Weight & Wellness is to help each and every person experience better health through eating real food. Eating real food is life changing. Thank you for listening and have a wonderful day.

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