Anastasia Dosov Nutrition and Wellness Consulting

01/16/2025

Are Alcohol and Opioids Stealing Your Natural Joy?

Imagine your brain as a finely tuned orchestra, with each instrument playing its part to create harmony. Natural endorphins, your body’s feel-good chemicals, are like the soothing violins in this symphony, lifting your spirits, easing pain, and bringing a sense of calm. But what happens when something drowns out this natural music? Substances like alcohol and opioids can hijack your brain’s orchestra, leaving it out of sync and struggling to play its natural tune.

Alcohol often starts as a social companion, giving you that warm, relaxed feeling by triggering the release of endorphins in the brain’s pleasure centers. But over time, with repeated drinking, your brain starts to adjust. It becomes less responsive to its own endorphins, and production slows down. Suddenly, what used to feel good doesn’t anymore, unless alcohol is in the picture. This cycle can lead to dependency, anxiety, and even a sense of emptiness when you’re not drinking.

Opioids take this a step further. These drugs—whether prescription painkillers or substances like heroin—bind directly to the same receptors as your natural endorphins, creating intense waves of relief and euphoria. At first, it feels like a miracle, but the brain soon adapts. It perceives this flood of opioids as an oversupply and drastically reduces its natural endorphin production. Over time, it becomes harder to feel any pleasure or relief without the drug. Even everyday joys, like laughter or a hug, lose their shine. Worse, the brain becomes hypersensitive to pain, a phenomenon known as opioid-induced hyperalgesia.

This suppression of natural endorphins is why people often feel trapped. The substances that once provided comfort now hold them hostage, and the cycle of dependency deepens.

But the good news is that the brain has an incredible capacity to heal. This isn’t a quick or easy process, and it requires patience, consistency, and support, but it is entirely possible. By gradually embracing natural ways to boost endorphins—like regular exercise, mindfulness practices, laughter, and meaningful social connections—you can begin to restore balance and improve your mental and physical well-being.

Start Small with Movement: Exercise is one of the most effective ways to stimulate endorphin release, but it doesn’t have to mean running a marathon. A simple walk outdoors, a yoga class, or a few minutes of strength training can make a difference. The key is consistency—showing up for your body regularly helps rebuild your natural pathways.

Practice Mindfulness: Stress and overthinking can drown out the body’s natural endorphin production. Mindfulness practices like meditation, deep breathing, or even spending a few moments in quiet reflection can help calm the nervous system and give your brain space to repair its natural rhythms.

Reconnect with Laughter and Joy: Life can feel heavy, especially when dealing with dependency or chronic stress. Seek out small, genuine moments of joy. Watch a show that makes you laugh, spend time with someone who lifts your spirits, or revisit a hobby you once loved. These actions may feel small, but they’re powerful for your brain’s recovery.

Create Meaningful Connections: Isolation can worsen feelings of disconnection and disrupt your natural balance. Building or rebuilding relationships, even slowly, can provide the emotional support and oxytocin release that encourage your brain to heal. You don’t have to do this alone—consider joining a supportive group or reaching out to trusted friends or family.

Be Mindful of Nutrition and Sleep: Healing your brain requires fuel. Prioritize a balanced diet rich in protein, healthy fats, and whole foods, as these provide the building blocks for neurotransmitter production. Aim for consistent, restorative sleep—this is when much of your brain’s repair work happens.

This journey will require effort and time, but each small, deliberate step moves you closer to restoring your brain’s natural harmony. It’s not about perfection but progress. Rebuilding your natural capacity for joy, resilience, and satisfaction takes practice and intention—but the rewards of reclaiming your well-being are worth every step.

03/05/2024

A multicenter trial revealed that continuing once-weekly treatment with subcutaneous semaglutide, 2.4 mg, led to ongoing and persistent weight loss, while those who switched to a placebo experienced weight gain.

So, in plain language, you start taking semiglutide, and you lose weight, but the moment you stop taking it - you gain weight, on average - 10 lbs+.

Semiglutide blocks the feeling of hunger. Once you stop taking it - the feeling of hunger comes back.

Here are the reported side effects of semaglutide:
- Gastrointestinal tract disorders, such as nausea, vomiting, diarrhea, and constipation.
- Potential for other gastrointestinal symptoms, including abdominal pain, bloating, and flatulence.
- Hypoglycemia (low blood sugar) when used in combination with other antidiabetic medications.
- Potential for acute kidney injury or worsening of chronic kidney disease.
- Pancreatitis (inflammation of the pancreas) can be severe and potentially life-threatening.
- Gallbladder disorders, including cholelithiasis (gallstones).
Increased heart rate (tachycardia).
- Thyroid tumors, including medullary thyroid carcinoma (MTC), in animal studies.

You can achieve long-term results if:
You create balanced eating habits.
You learn your thirst and hunger cues (oftentimes we misinterpret our thirst for hunger)
Develop awareness about your food intake habits: are you eating more or less when stressed or feeling other emotions?

You can't take away these habits, and they can help you achieve long-term results in life.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7988425/

09/06/2023

Let's talk about foods that can contribute to tooth decay, often referred to as cariogenic foods.

These are the types of foods that either produce or facilitate the development of dental cavities.
Cariogenic foods typically contain easily fermentable carbohydrates and may have a sticky texture. When consumed, these carbohydrates are broken down into sugars by the enzyme amylase in our saliva. Subsequently, oral bacteria can further ferment these sugars into organic acids, which can harm our teeth.

Some examples of cariogenic foods and drinks include:
1) Foods rich in sugars and starches, such as bread, rice, noodles, crackers, cakes, sweetened cereals, and hard, chewy candies.
2) Sticky foods like dried fruits, fruit snacks, cookies, and chewy candies (like toffee).
3) Beverages such as sweetened soda, fruit drinks, fruit juice, and other sugary drinks (even sugar-free sodas can be acidic and potentially harmful to tooth enamel).

It's important to be mindful of our consumption of these items to maintain good oral health. Regular dental hygiene practices, like brushing and flossing, coupled with a balanced diet, can help protect our teeth from the effects of cariogenic foods."

08/11/2023

🌟 Exciting Study Reveals Long-Term Benefits of Collagen Peptide Supplementation for Chronic Pain 🌟

Chronic pain is a common problem that affects almost 19% of adults in the United States, especially among those who are active or getting older. It's more than just feeling uncomfortable – it can make it hard to do everyday things, make you feel down, and even make it tough to connect with others. While there are ways to eat that might help with pain, like foods that fight inflammation or take care of your joints, a new study looks at something different – collagen peptides (CP).

The study's job was simple: to see what happens when people take collagen peptides every day for 3, 6, and 9 months. They wanted to see if it helps with pain, how well you can move, and how you feel in your mind and body. The study used three groups of people – one took a pretend pill (like a sugar pill), another group took 10g of collagen peptides a day, and the last group took 20g of collagen peptides a day.

Guess what? The results were really good! People who took 10g of collagen peptides every day had less trouble with their daily activities and less pain over 6 months. This was especially true for those who exercised a lot (more than 3 hours a week). Also, the study found that taking 10g of collagen peptides each day for 3 to 9 months helped people feel better in their minds (like being happier and less stressed). It's interesting that taking 20g of collagen peptides every day didn't seem to be superior (being better than 10g). So, it looks like 10g is a good amount to take.

Oh, and something to know – this study got money from a company that makes supplements. Sometimes, people might worry when a company pays for a study, but sometimes it can help make research better and find new things.

*Conclusion*
So, in the end, this study tells us that taking 10 to 20g of collagen peptides every day for 6 to 9 months could be really good for joint pain. It might help you do your daily stuff easier, reduce pain, and make you feel better in your mind and body, especially if you like to stay active.

Remember, before incorporating any new supplements into your routine, it's advisable to consult with a healthcare professional to ensure they align with your individual health profile. 🌿💪

Source:

Chronic pain affects 19% of adults in the United States, with increasing prevalence in active and aging populations. Pain can limit physical activity and activities of daily living (ADLs), resulting in declined mental and social health. Nutritional interventions ...

06/26/2023

U.S. regulators have given the green light to Upside Foods and Good Meat, two California companies, to sell chicken made from animal cells. 🌱🍗 This means we're entering a new era of "lab-grown" or "cultured" meat.

What are the implications?

Environment:

Imagine if lab-grown meat revolutionized the industry, reducing the need for corn and soy. 🌽🐖 That means less water pollution and soil erosion, which is a big deal for the environment! 🌍💧 But let's be real, there are trade-offs with any alternative. Some folks think lab-grown meat is the perfect climate-friendly option, but perfection doesn't exist, folks. These facilities actually guzzle up massive amounts of energy! ⚡

Is it healthy?

When it comes to anything that's ultra-processed, let's face it, claiming it's healthy or good for you is a tough sell. 🙅‍♀️ As these products hit the market, we need to closely examine those labels and claims. But here's the thing: whether it's lab-grown meat or industrialized meat, what the animals eat truly matters. 🐮🌱 When animals have the freedom to graze and choose their food, it dramatically impacts the nutritional value of the meat—think omega-3s, fatty acids, and other essential nutrients crucial for our health. 🥩🌿 With lab-grown meat, phytonutrients will never be part of the equation. Plus, there are lingering concerns about additives and the long-term use of antibiotics. 🤔 Let's keep these questions on our radar as we navigate this evolving landscape.

Is it safe?

While these startups may not confine animals, there's still a significant risk of salmonella or E. coli in some of their products. 😷 Some claim to be antibiotic-free, but truth be told, many still rely on antibiotics. And that's a problem, because it contributes to antibiotic resistance—a major threat to public health in the coming years. 😰

Let's keep these questions on our radar as we navigate this evolving landscape.

04/27/2023

A few studies have found that gratitude practices, like keeping a “gratitude journal” or writing a letter of gratitude, can increase people’s happiness and overall positive mood.

As a working mom, I lost a habit of writing a diary. I buy yearly/daily planners and can easily forget to fill it in for weeks or even months.

I’ve accidentally encountered ‘s Instagram page and found out about his and his wife company - ! What a great creation - the five minute journal. It takes a few minutes a day, but thanks to their creation - I’ve finally got into habit of writing a gratitude journal - every single day.

I have no affiliation with them, just a big fan🥰if you’ve been struggling to keep a journal like me - highly recommend it!

02/20/2023

Client case study - fatigue, depression and low libido.

01/30/2023

Have you been checking your phone a bit too often?

Do you take your phone to a gym, to a sauna or to a meeting with friends and families?

You probably overstimulated your dopamine receptors.

Dopamine is an important chemical in the brain that makes you feel good. But dopamine is not about the state of happiness, it acts as a stimulant.
We needed this chemical in ancient times so that we could achieve our target, like hunting a deer down (можно добавить охотника/оленя, если есть? Стикер) or getting that delicious duck (тоже если есть охота на птицу/дичь).

In the modern days, we overstimulate our dopamine receptors with things like scrolling your social media feed, watching TV shows or even reading too many books.The more we stimulate it, the less sensitive our dopamine receptors become.

How can we detox our dopamine receptors - I'll tell you more in the next video!

01/02/2023

12/27/2022

I get asked, so which blood work markers indicate that a person has insulin resistance and glucose metabolism issues?

Here is the list and optimal references according to the functional medicine principals. They will be slightly narrower than the standard lab ranges.

Fasting glucose range: 75 - 86 mg/dL
Fasting insulin range: below 5 mcU/mL
Hemoglobin A1C (or just A1C): 4.6 - 5.5%
prediabetes range is: 5.5% - 6.0%

Triglycerides above 80 mg/dL indicate insulin resistance

ALT/AST ratio above 0.86 for normal weight people, and above 1.02 for overweight population - indicates insulin resistance

Triglycerides are part of the lipid (=cholesterol) panel, and ALT and AST are usually included in the metabolic panel.
Ask your provider to check your fasting glucose, insulin and A1C!

12/10/2022

Glucose spikes and aging. Part 2!