Transcript
WEBVTT
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We literally would cease to live if we didn't have magnesium.
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And we see that there's so many of these chronic diseases that we're going to the doctors for, we're going to our healthcare practitioners for, and we're saying, please help me, and for so many of us it's magnesium.
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Welcome to Pivoting Pharmacy with Nutrigenomics.
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Part of the Pharmacy Podcast Network with Nutrigenomics.
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Part of the Pharmacy Podcast Network, a must-have resource for pharmacist entrepreneurs seeking to enhance patient care while enjoying career and life.
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Join us as we pivot into Nutrigenomics, using pharmacy and nutrition for true patient-focused care.
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Explore how to improve chronic conditions rather than just manage them.
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Celebrate entrepreneurial triumphs and receive priceless advice.
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Align your values with a career that profoundly impacts patients.
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Together, we'll raise the script on health and pivot into a brighter future.
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Hello and welcome to Pivoting Pharmacy with Nutrigenomics.
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I'm Dr Tamar, lawful doctor of pharmacy and certified nutritional genomics specialist.
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You know, sometimes the overwhelming world of health and nutrition can leave you feeling like you're searching for a needle in a haystack.
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Am I right?
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But guess what?
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That's the joy of it.
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The constant learning, the tenacity to uncover seemingly hidden facts and sharing them.
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That's what makes you the epitome of real superheroes.
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And now we're about to uncover a secret weapon that's been right under our noses our dear friend magnesium.
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It's like the diamond in a rough, waiting to be discovered and put to use in its full glory.
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Its potential to spark profound changes in our lives is simply astonishing from soothing our mental storms to being the lullaby that allows us to get good night's sleep.
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This mineral holds the power to rewrite our health story, guys.
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It's not just about the benefits we can feel, though.
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Magnesium is also a maestro playing a symphony of wellness throughout the body, even at a genetic level.
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So let's get a bit sciencey here, but stick with me.
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It turns out magnesium has a significant role in guiding our body's most intricate functions, right down to our DNA Yep, the building blocks that make you well you.
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It's involved in DNA replication, repair and making sure that our genes stay stable and strong.
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Now here's a scoop If we're not getting enough magnesium, it can lead to a ripple effect causing changes in all kinds of functions that could even nudge our genes into expressing themselves differently.
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Now, while the nitty gritty of which specific genes might wave a red flag about magnesium deficiency hasn't been laid out yet, understanding how this mineral interacts with our individual genetic blueprint could unearth personalized nutrition strategies to keep deficiency at bay and our health cruising.
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So today we have the beacon of health and wellness, Natalie Jurado, who's going to enjoy us on this awe-inspiring quest of unearthing the true magic of magnesium.
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Natalie is going to help us navigate the maze of understanding the super mineral better, so you can empower more lives with this knowledge in a profound and meaningful way.
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By the end of this ride, we will not just understand magnesium better, but also hold the key to unlocking greater health and vibrancy in the lives we touch.
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Are you ready?
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Listen in.
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Natalie, thank you for joining me on Pivoting Pharmacy of Nutrigenomics today.
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You know your story is as inspiring as your work.
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Can you get us started by shedding some light into your story?
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Absolutely so.
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It wasn't that long ago, probably about eight to nine years ago, that I was really struggling.
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I had terrible insomnia, sleeping about two hours a night.
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It was awful.
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I had terrible anxiety.
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I was struggling with panic attacks on a regular basis and I was so frustrated because I was doing everything that they tell you you're supposed to do.
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So I was eating a healthy, plant-based, organic diet and I was exercising regularly.
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I was trying to manage my stress in my life.
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I got rid of all the toxic products.
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You know I drank the chamomile tea.
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If somebody would have told me that, if I stood upside down on my head and said the alphabet backwards and that would help me sleep, I would have done it, and it was really impacting my life.
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I found it hard to parent my children.
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I found it really hard to even drive my car, and so I did what any normal person would do, right.
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I went to the doctor and she was gracious enough to offer me every battery of tests under the sun.
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I felt like a human pin cushion.
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I had so much blood drawn from me.
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She sent me to specialist after specialist after specialist and, when it was all said and done, she sat me down.
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She looked me straight in the face and she said Natalie, there's nothing wrong with you.
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She's like your blood work is perfect, it's all within range, everything's normal.
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It's part of getting older.
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You know, as a woman, we change and these things happen.
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So this is life from here on out.
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Get used to it, right.
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And of course, she wrote me a litany of different prescription drug medications one for sleep, one for anxiety, one for this, one for that and sent me on my way, and I was not okay with that.
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I couldn't imagine living a life like this and this being my new reality.
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It just it was the best, worst news I can get.
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It was great that my blood work was wonderful, but it was absolutely awful thinking that this is how I would have to live from here on out.
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So I started researching and researching and researching.
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I kept looking into the literature, I kept looking at what could cause this, why am I feeling like this?
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And I stumbled upon magnesium.
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So I thought, hey, it can't hurt me, let me try it.
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I started using magnesium and within a week I went from sleeping two hours a night to sleeping six hours a night, which is huge growth for an insomniac.
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My anxiety started to normalize.
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I didn't have a panic attack that entire week and I thought okay, what is this?
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What did I stumble upon?
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Why are we not talking about this?
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Why was it never mentioned in any one of my doctor's appointments?
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Why isn't Oprah talking about?
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it like come on this thing.
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this thing's magical, it's amazing.
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So I started sharing my research on all of her social media on different platforms, and finding that I wasn't alone.
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There were so many other people suffering the same way that I was and they were getting incredible relief from magnesium.
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So here I am now.
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Natalie, that is a powerful story and I'm sure many people can relate to that.
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Like their labs are normal Doctors like nothing's wrong with you, but you know something's wrong.
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And although nothing's wrong with you, you were still prescribed medications.
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But your blood work said nothing's wrong with you, but medications were prescribed anyway.
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But kudos to you for not taking that as a final answer and the end all be all and investigating and being willing to find out on your own and experiment with what was really wrong and finding a way to get better.
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And you stumbled across magnesium.
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That is amazing, so it sounds like that would be a pivotal moment, right when you were told that, oh, that's just how it is, you just got to accept it.
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Is that the same pivotal moment that led you to create, Rooted In and set yourself on a path as a magnesium evangelist, so to say?
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Yeah, yeah.
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So that moment I just got angry Like it.
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Just it made me angry.
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I don't know what, any other way to say that I was infuriated by the fact that I had to spend thousands upon thousands of dollars in co-pays and tests and specialist visits all this time, like I couldn't work at the time because I was constantly going to doctor's offices and it was constantly just overwhelmed by this awful anxiety.
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It affected every aspect of my life.
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And had somebody had just asked me early on hey, you know what are you eating, let's test for some minerals, let's talk about your minerals.
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Had somebody introduced me to what is a relatively cheap and affordable and accessible mineral, my life would have been so much different.
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And so that anger, that frustration, has really kind of pushed me to kind of get out there and wave this huge flag of hey, we need to start having these conversations about magnesium.
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We need to start talking about why we're so deficient.
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We need to talk about how do we get more magnesium into our lives?
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Is it safe for most people?
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What type is the best?
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Like.
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We need to start having those conversations so that people don't have to suffer the way that I did.
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Yeah, you know what.
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And along those lines, let's go into magnesium.
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We know there's different types.
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Is this magnesium family right?
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There is a myriad of types of magnesium citrate, chloride, glycinate.
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How do we navigate this family tree and determine which members best suit it for our personal health narrative?
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That is a great question, and I think that this is what makes people stumble the most, because a lot of times people will be like, hey, you know, I heard about magnesium on social media or on a podcast and I really want to take it because I think it might help me.
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And so they go to the health food store or they go to, you know, on Amazon and they're typing magnesium and they get like all these different types of magnesium and they don't know which one to take.
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It's overwhelming, it's scary, they don't want to take the wrong one.
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So I think it's really important to be able to differentiate the different types of magnesium which ones are even going to help at all, which ones have very little efficacy and which ones are going to be really impactful for your life.
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So when we look at magnesium, we're looking at two different forms.
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We've got forms of magnesium that we take orally, like a pill or a powder, and then we have forms of magnesium that we can use topically.
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So when it comes to oral magnesium, there's over 14 different types and each one has its own benefits, its own pros and cons.
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Out of all of them, the worst form, in my opinion, is unfortunately the form that is most often recommended by doctors and that is magnesium oxide.
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The studies are showing that it absorbs at a rate of about 4%, meaning the other 96% is just going to go right through your digestive system, cause terrible digestive upset.
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For many people it has a laxative effect and has them running to the bathroom all day long.
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So unfortunately that's also the cheapest and most accessible form of magnesium.
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It's what you're going to see at CVS and Walgreens and those kind of pharmacies, and it's usually less than $10.
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So people often will use that and then they'll come back and say well, magnesium did nothing for me.
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It just gave me a really bad stomachache, you know, and that's really unfortunate.
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So magnesium oxide is one that I typically tell people just avoid it at all costs.
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There are other forms that are a lot better, forms like magnesium glycinate, which is magnesium bound to the amino acid glycine.
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Glycine in and of itself is really calming.
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It's very relaxing.
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So a lot of people will take that magnesium glycinate and use that for sleep or to help with anxiety if they tend to be a very high anxious person.
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So magnesium glycinate is, for most people, very well absorbed.
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We've got other forms like magnesium malate.
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A lot of people use that form for fatigue and muscle contractions, like if they're dealing with a lot of cramping, a lot of muscle pain.
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Magnesium malate works really well.
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Magnesium threonate is an interesting one.
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So magnesium threonate is a form of magnesium that has been touted as the best form to use because it crosses through the blood-brain barrier.
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Unfortunately, it's the only form of magnesium that's been tested to see if it passes through the blood-brain barrier, so we don't actually know if the other forms of magnesium are just as effective.
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We just know that magnesium threonate does that.
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Because of this new research information, these magnesium companies have kind of taken that and gone a little crazy with it and are charging obscene amounts of money for magnesium threonate.
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So we see it as much as $75 to $85 a bottle, which is really expensive for magnesium.
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So in general we can say it helps with memory.
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We can say it helps with cognition, like if we deal foggy headed, that kind of thing.
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A lot of people report that it helps them.
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But keep that in the back of your mind that it might just be a really expensive supplement that does the same as other forms.
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So those are some forms that do really well, that people absorb very well.
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And then the other side is our topical magnesium.
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Believe it or not, you can absorb magnesium right through your skin.
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A lot of people will say well, how is that even possible?
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When we look at even anecdotal information from our grandmothers great grandmothers you know, who have passed it down the line, who have told us yeah, use Epsom salt, take an Epsom salt bath, it'll relax you or it'll help with your sore back or your sore muscles, that kind of thing.
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Epsom salt is just magnesium sulfate.
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Many people don't realize that that's just a big old bag of magnesium and you can soak in it.
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It's available just about everywhere.
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I've even seen it at the dollar store.
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You can throw it in your bath water, soak for about 20 minutes and start to feel more relaxed, more calm and just you know you're cramping.
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Your twitching muscles start to go away and it's because you're getting a great amount of magnesium sulfate.
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And then the last form is magnesium chloride.
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It's my personal favorite form of magnesium and it's used topically as well.
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In magnesium chloride there's been some really great research.
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Back in 2010, I believe it was there was a study that showed that people who use magnesium chloride about 500 milligrams on their skin twice a day were able to raise their magnesium levels in about 12 weeks by close to 60%.
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So we're seeing huge gains in magnesium, but simply using it on your skin.
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Of course it was a small study and it needs to be repeated several times before we can use that as fact, but it is shedding some really great light on how well magnesium does get absorbed through your skin.
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So definitely some great forms out there.
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Definitely.
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Thank you for sharing and breaking down that family tree for us.
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Natalie, I'm going to ask you a question later, really, about maybe some tips on how to choose wisely.
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You know what products to get, which types to get, but I'm going to put that on the back burner, so you guys listen out for that one.
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Okay, but along the lines of mood, you mentioned the magnesium.
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Like in the bath Epsom salt can make you calm and relaxed and, because we often hear about it, its role in anxiety and depression, can you delve into how and why magnesium can be our ally against these unseen battles?
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And even if you have a story to share with us, that would be helpful as well.
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Absolutely so.
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When it comes to especially anxiety and stress and that feeling of like my brain won't calm down, magnesium can play a really impactful role.
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So magnesium activates the parasympathetic nervous system.
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So that's the system, of course that keeps us calm, relaxes us, that kind of thing.
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Oftentimes we really get stuck in that sympathetic mode that go, go, go, get stuff done and we need that.
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You know, we wouldn't be able to really function well without that.
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So we need that during the day, but at nighttime we need to switch off.
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We need to make our body and brain finally calm down and relax, and magnesium does a great job of activating that nervous system.
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It also helps lower cortisol levels.
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So there was I think it was like a 2005 study, 2005, 2007, I can't remember exactly, but there was a really great study that showed that magnesium did an incredible job of lowering cortisol levels in its study participants.
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So we're seeing that it impacts that stress hormone in a major, major way.
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And then it also binds to GABA, the neurotransmitter GABA, which is responsible for quieting down that nerve activity.
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So we're seeing that it works on multiple different pathways in the body to really attack our brain health and really bring it to the next level.
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The research shows that magnesium actually is involved in over 700 different biochemical reactions.
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It's present in every single one of our trillions of cells, so it's one of those minerals that without it, we just don't function, that's amazing and over 700, I believe it because I remember pharmacy school.
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We learned about like we have to check these electrolytes right and if someone's magnesium is low they're going to have cardiac issues or other issues as well.
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If it's too high, it's not good.
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So it does impact many systems and processes in our body.
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Indeed, and along the lines of other health benefits that magnesium can have for us, I want to talk about sleep, because you mentioned that's something that you struggle with two hours of sleep, two hours of sleep, and we know sleep is so important for our health and many processes as well in our body.
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So can you explain how exactly magnesium holds the key to a better night's sleep?
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Yeah, absolutely so.
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A lot of the same pathways used for anxiety can also help our sleep.
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You know, when our cortisol levels drop and our brain stops racing, we're able to finally relax a lot more.
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Gaba, of course, plays a huge role in sleep.
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Magnesium also plays a role with melatonin to kind of produce more melatonin to naturally signal your brain that it's time to go to sleep as well.
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So there's a lot of overlap between anxiety and sleep issues, and magnesium works for both of those.
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It also plays a role in our muscle contractions.
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So in our body, calcium of course causes those muscles to contract.
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Magnesium causes those to relax, you know.
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And so in our diets at least in the standard American diet we really see a lot of calcium in our diets.
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The other day I was at the grocery store and I saw orange juice now enriched with calcium and then the bread now enriched with calcium.
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Everything has calcium in it.
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So we're getting calcium from all these sources and unfortunately we're not getting enough magnesium to balance that out, and magnesium and calcium have to be in beautiful balance in order for our body to function properly.
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So we're seeing all this calcium, not enough magnesium, and what that does to our muscles is it really causes them to contract and switch and spasm and cramp up, and oftentimes you'll hear people you know talk about how they're laying in bed and then all of a sudden their foot cramps up and it just makes them jump out of bed or their calves cramp up and it really can disrupt your sleep.
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We also see that happen in restless legs as well, that feeling that your legs just have to constantly move, constantly move.
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It can be from a lack of magnesium, causing those muscles to relax.
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That is so true, and that was my issue.
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I would get bad leg cramps like my calves.
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It was like trolley horses in my feet.
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So I have to take magnesium on a regular basis to prevent that from happening and, as a pharmacist, I'm the worst pill taker.
00:18:05.700 --> 00:18:13.987
So, yes, there are some days I go without taking it and I quickly remember my body reminds me that, oh yeah, you better go get that magnesium girl.
00:18:13.987 --> 00:18:17.338
My body reminds me that, oh yeah, you better go get that magnesium girl.
00:18:17.338 --> 00:18:19.083
So I'll go ahead and get my dose of my magnesium and get back on track.
00:18:19.083 --> 00:18:24.878
It's amazing how one mineral is so impactful and so powerful on our health.
00:18:24.878 --> 00:18:29.256
Along the lines of nighttime and sleep, it's like a sleep routine, right?
00:18:29.256 --> 00:18:33.236
Are there any tips you have for incorporating magnesium into a nighttime routine?
00:18:33.236 --> 00:18:34.558
Does it really matter when we take it?
00:18:34.558 --> 00:18:35.622
Do you have any thoughts on that?
00:18:35.942 --> 00:18:39.739
Yeah, so magnesium is best absorbed with food, so you'll want to take it with your meals.
00:18:39.739 --> 00:18:49.657
You know, breakfast, lunch, dinner, that type of thing I always recommend, particularly if you're using oral magnesium, is to break up your magnesium dose throughout the day and take it with your meals.
00:18:49.657 --> 00:18:59.631
The reason why is because our body can only absorb so much all at once, so we want to give our body adequate time to absorb that magnesium before we take an additional dose.
00:18:59.631 --> 00:19:08.222
So what happens is if you take too much magnesium all at once, your body can absorb it and it will remind you in a rather quick way.
00:19:08.222 --> 00:19:22.747
So when you take too much magnesium all at once, your body is going to safely protect you I like to call it our safety mechanism to prevent you from overdosing, and it'll basically process it through your kidneys and your digestive tract and you'll be running to the bathroom all afternoon.
00:19:22.747 --> 00:19:28.306
So that is rather unpleasant, but it's our body's way of protecting us from getting too much magnesium all at once.
00:19:28.306 --> 00:19:35.403
So to avoid that, you want to break up your magnesium doses throughout the day so that you're getting adequate time to absorb that magnesium.
00:19:35.403 --> 00:19:43.425
So, for reference, the recommended daily amount that we're supposed to be getting every day is 350 to 400 milligrams a day.
00:19:43.968 --> 00:19:50.942
Of course, if you're dealing with severe deficiency you're going to need more than that, so you'll want to speak with your healthcare practitioner to make sure that you're getting an adequate amount.
00:19:50.942 --> 00:20:00.488
But to get that 350 to 400 milligrams, if you're taking an oral supplement, maybe take 100 in the morning, 100 in the evening, 100 at night, that type of thing, so that you're getting enough throughout the day.
00:20:00.488 --> 00:20:06.742
Of course, if you're struggling to sleep, then you want to take a little bit more at nighttime to kind of push you into that sleep mode.
00:20:06.742 --> 00:20:09.936
You could also opt to use magnesium on your skin.
00:20:09.936 --> 00:20:17.690
Using a magnesium spray or using a magnesium lotion, especially at nighttime, can go a long way towards boosting those magnesium levels.
00:20:17.690 --> 00:20:22.623
And the benefit of using it topically is because it's not going through your digestive tract.
00:20:22.623 --> 00:20:26.430
It's not going to cause that stomach upset that can sometimes happen if you take too much.
00:20:26.994 --> 00:20:27.757
Wow, thank you.
00:20:27.757 --> 00:20:29.321
Those are great tips, natalie.
00:20:29.321 --> 00:20:30.506
Thank you so much.
00:20:30.506 --> 00:20:41.768
And there is a population I don't want to ignore at all when it comes to magnesium, and I know you know as well the importance of it in our children, and they have so much energy.
00:20:41.768 --> 00:20:45.826
I have a five-year-old daughter and I didn't have a child until I was 38.
00:20:45.826 --> 00:20:49.077
So I'm like this energy level I need to match it.
00:20:49.077 --> 00:20:51.545
So I need to make sure I'm on point with my energy level as well.
00:20:51.545 --> 00:20:53.961
But these kids are not just little adults.
00:20:53.961 --> 00:20:56.959
Their needs can be quite distinct.
00:20:56.959 --> 00:21:00.367
So how does magnesium fit into a child's nutritional puzzle, natalie?