The School of Doza Podcast

Think energy, digestion, and weight. In this episode, Nurse Doza breaks down berberine — the metabolism-supporting supplement that helps regulate blood sugar, support a healthy insulin response, and improve cholesterol (LDL, HDL, total). Discover why MSW Nutrition’s Berberine Plus is 5x more absorbable in the gut, how to dose it morning and night, and why it works at the level of your gut microbiome. The berberine supplement your metabolism has been waiting for.

Featured Partner: MSW Nutrition — Berberine Plus
MSW Nutrition’s Berberine Plus delivers dihydroberberine (DHB) — the bioactive, highly absorbable form of berberine sourced from Berberis aristata — so you get berberine’s full metabolic benefits at a fraction of the dose, without the gut upset that comes from mega-dosing standard berberine. That enhanced absorption is exactly why it’s the berberine supplement Nurse Doza reaches for to support blood sugar, digestion, and weight — as discussed in this episode.
👉 Get Berberine Plus here: Biggest sale of the year — Buy 2, Get 1 Free at: https://berberine.mswnurition.com

5 Key Takeaways
Berberine works with your blood sugar, not against it. You have insulin receptors throughout your body, and you do need some blood sugar — just not too much. Berberine helps lower blood glucose and support a healthy insulin response primarily when levels run high, rather than forcing them down indiscriminately.
It’s not just blood sugar — it’s your cholesterol too. Beyond glucose and insulin, berberine has been shown to support healthier lipid numbers, including LDL, total cholesterol, and triglycerides — a major reason it’s a metabolism all-rounder.
Absorption is everything — and DHB is the upgrade. Standard berberine is notoriously hard to absorb. Berberine Plus uses dihydroberberine, roughly 5x more absorbable in the gut, so a smaller dose delivers comparable effects with less digestive distress.
Your gut microbiome is where the magic happens. Most berberine stays in the intestinal lumen and works at a cellular level inside the gut — reshaping the microbiome and its metabolites, which is a key part of how it improves glucose and lipid metabolism.
Timing matters: think morning and night. A morning dose (with or without food) supports daytime blood sugar; an optional second evening dose supports overnight digestion and metabolic recovery while you sleep.

Resources
“Absorption Kinetics of Berberine and Dihydroberberine and Their Impact on Glycemia” (Nutrients, 2022) — Randomized, controlled, crossover pilot trial showing low-dose dihydroberberine produced significantly greater plasma berberine than a 500 mg dose of standard berberine, confirming DHB’s superior oral absorption.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746601/

“Glucose-Lowering Effect of Berberine on Type 2 Diabetes: A Systematic Review and Meta-Analysis” (Frontiers in Pharmacology, 2022) — Meta-analysis of 37 randomized controlled trials (3,048 patients) finding berberine significantly reduces fasting plasma glucose, HbA1c, and 2-hour postprandial glucose without causing hypoglycemia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9709280/

“Effects of Administering Berberine Alone or in Combination on Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis” (2024) — Analysis of 50 studies (4,150 participants) showing berberine alone significantly reduced fasting glucose, postprandial glucose, LDL cholesterol, total cholesterol, and triglycerides.
https://pubmed.ncbi.nlm.nih.gov/39640489/

“The Effect of Berberine Supplementation on Glycemic Control and Inflammatory Biomarkers in Metabolic Disorders: An Umbrella Meta-Analysis” (2023) — Umbrella review pooling multiple meta-analyses, demonstrating berberine improves fasting blood glucose, HbA1c, insulin, and HOMA-IR while lowering inflammatory markers (IL-6, TNF-α, CRP).
https://pubmed.ncbi.nlm.nih.gov/38016844/

“Berberine–Microbiota Interplay: Orchestrating Gut Health” (Frontiers in Microbiology, 2023) — Review explaining how berberine, which largely remains in the gut, works by modulating microbiota composition and short-chain fatty acid production to drive its metabolic benefits.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10733463/

Connect with Nurse Doza

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Serotonin does far more than regulate mood — 90% of it is made in your gut, not your brain. In this episode, Nurse Doza breaks down exactly what serotonin does, why so many people are unknowingly depleted, and how to naturally restore levels through gut health, B vitamins, sunlight, and targeted supplementation.

 

FEATURED PRODUCT

Bliss by MSW Nutrition

Serotonin production depends on methylation — and if your methylation pathways are sluggish, you can be doing everything right and still come up short. Bliss is a lemon-flavored sublingual powder featuring TMG (trimethylglycine), a powerful methyl donor that directly supports the methylation reactions your body needs to synthesize serotonin and dopamine. As discussed in this episode, the MTHFR gene, B vitamins, and SAMe are all essential cofactors in serotonin production — and Bliss is formulated to address exactly that gap. Just place it on your tongue and let it absorb in seconds. One serving a day is all it takes.

👉 Get Bliss here: https://mswnutrition.com/products/bliss

 

JOIN THE SCHOOL OF DOZA

If this episode opened your eyes to the gut-serotonin connection, imagine going even deeper. Inside the School of Doza, you'll find a full MTHFR course that explains exactly how your genetics affect your ability to produce serotonin, dopamine, and other neurotransmitters — and what you can do about it. Whether you're dealing with anxiety, mood swings, poor sleep, or brain fog, you're not alone in that journey. Our community is full of people working on the same root causes, and every Wednesday we host a live group consult (Ask Me Anything session) where you can bring your questions and get real answers — just like a private consultation, but with a room full of people who get it.

👉 Start your free trial: https://community.schoolofdoza.com/c/start-here

 

 

5 KEY TAKEAWAYS

90% of serotonin is made in your gut — not your brain. If your gut health is compromised, your serotonin production is compromised. Depression, anxiety, and mood disorders often have a digestive root cause that standard care rarely addresses.

Gut dysbiosis — from antibiotics, processed foods, dairy, and poor diet — disrupts the bacterial enzymes and cofactors (like 5-HTP and TPH1) that your microbiome uses to synthesize serotonin. Healing the gut is foundational to healing the mood.

Serotonin converts to melatonin at night. If you're low on serotonin, you're also likely low on melatonin — which explains why gut problems, depression, and insomnia so often travel together.

B vitamins — especially B6 (P5P), B9 (methylfolate), and B12 — are essential cofactors for serotonin synthesis. MTHFR gene variants impair the methylation pathway that drives this process, making methylated B vitamins and methyl donors like SAMe critical for many people.

Sunlight and exercise are among the most powerful natural serotonin activators. Combined with gut repair, B vitamin support, and targeted supplementation like Bliss, these lifestyle inputs can meaningfully shift your serotonin baseline without relying solely on medication.

 

TIMESTAMPS

00:00 – START – Welcome and episode overview

 

02:00 – Serotonin 101: what it is and why 90% is made in your gut

 

03:48 – School of Doza spotlight: the MTHFR course

 

06:46 – Serotonin and depression: what we've gotten wrong

 

09:08 – The gut microbiome: good bacteria, bad bacteria, and neurotransmitter production

 

11:31 – Antibiotics, 5-HTP, and how your gut makes serotonin

 

13:56 – Food, dairy, and diet choices that wreck your gut microbiome

 

16:23 – Why SSRIs alone aren't enough — and what to do instead

 

17:28 – Serotonin converts to melatonin: the gut-sleep connection

 

20:00 – The insomnia-depression-gut triangle

 

21:05 – B vitamins and methylation: essential cofactors for serotonin

 

23:18 – MTHFR, the liver, SAMe, and Bliss by MSW Nutrition

 

25:30 – The 5th factor: sunlight, exercise, and a full serotonin reset protocol

 

28:21 – Bliss — sublingual methylation support for serotonin and dopamine

 

RESOURCES

Serotonin Overview — Cleveland Clinic — Comprehensive guide to what serotonin is, what it does, and how it affects the body.

https://my.clevelandclinic.org/health/articles/22572-serotonin

 

Gut Microbiota and Serotonin Synthesis — ScienceDirect — Peer-reviewed research on how gut bacteria directly influence serotonin production, kynurenine pathways, bile acids, and vitamin cofactors.

https://www.sciencedirect.com/science/article/pii/S2950194626000142

 

Serotonin to Melatonin Conversion — PMC/NIH — Research on the biochemical pathway by which serotonin is converted into melatonin, including the role of SAMe as a cofactor.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8659113/

 

B Vitamins and Neurotransmitter Synthesis — PMC/NIH — Research on how B6, B9 (folate), and B12 act as rate-limiting cofactors in serotonin, dopamine, GABA, and melatonin production.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/

 

🔗 Connect with Nurse Doza

JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here

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Chronic inflammation is silently driving some of the most common diseases today — and most people have no idea it's happening. In this episode, Nurse Doza breaks down five hidden triggers: poor sleep, refined grains, low vitamin D, omega-3 deficiency, and digestive issues — and exactly what you can start doing about each one today.

FEATURED PRODUCT
Liver Boost – MSW Nutrition
Chronic inflammation doesn't just live in your joints or your gut — your liver is at the center of it all. The liver filters inflammatory byproducts, processes environmental toxins, manages hormones, and supports fat digestion. When it's overburdened, your inflammatory load goes up. Liver Boost from MSW Nutrition is formulated with N-acetyl-L-cysteine (NAC), milk thistle, and selenium to support liver detoxification, protect your antioxidant defenses, and ease the total burden your body is carrying — making it a natural complement to everything discussed in this episode.
👉 Get Liver Boost here: https://mswnutrition.com/products/liver-boost

JOIN THE SCHOOL OF DOZA
Chronic inflammation is personal — and figuring out what's driving yours requires more than a podcast. Inside the School of Doza, you'll find a community of people working through the same issues: sleep optimization, gut health, autoimmune conditions, lab interpretation, and more. Every Wednesday, join a live Ask Me Anything session that functions like a group consult — bring your labs, your questions, your protocols, and get real answers in real time. Your first seven days are completely free.
👉 Start your free trial: https://community.schoolofdoza.com/c/start-here

5 KEY TAKEAWAYS
Poor sleep is one of the most overlooked drivers of chronic inflammation — it suppresses melatonin (a powerful antioxidant), raises inflammatory markers like IL-6, and is directly tied to heart disease, dementia, fatty liver, and weight gain.
Refined grains — bread, rice, pasta, corn — damage the gut lining, creating leaky gut that allows toxins, pathogens, and inflammatory particles to enter the bloodstream and fuel systemic inflammation.
Vitamin D deficiency is extremely common and directly linked to chronic inflammation, weakened immunity, heart disease, depression, and dozens of other conditions. Daily supplementation of vitamin D3 + K2 (5,000 IU) is a non-negotiable baseline.
Most people are omega-3 deficient and omega-6 overloaded from seed oils (canola, corn, peanut, safflower) — this imbalance creates a pro-inflammatory environment. Eating more fatty fish or taking a quality fish oil helps correct it.
Leaky gut is a root cause of systemic inflammation. When the gut barrier is compromised, it contributes to autoimmune disorders, fatty liver, hormone imbalances, and even dementia. L-glutamine, NAC, and zinc help restore tight junction integrity and begin the healing process.

TIMESTAMPS
00:00 – START – Welcome and episode overview
01:55 – The five silent drivers of chronic inflammation introduced
02:15 – What's happening inside the School of Doza
03:27 – Silent driver #1: Poor sleep and its link to inflammation
05:52 – How sleep detoxifies the body and resets hormones
08:13 – Silent driver #2: Refined grains and leaky gut
10:38 – Emotional eating, autoimmune conditions, and Hashimoto's
12:46 – Silent driver #3: Low vitamin D and immune dysfunction
15:09 – Vitamin D, COVID, and clinical observations
17:08 – Silent driver #4: Not eating enough fish and omega-3 deficiency
19:21 – Seed oils, omega-6s, and the pro-inflammatory response
20:36 – Silent driver #5: Digestive issues and leaky gut
22:45 – How leaky gut contributes to systemic disease
25:08 – L-glutamine, NAC, and gut barrier restoration
27:28 – Closing and call to action

RESOURCES
Chronic Sleep Loss and Inflammation – Discusses how sleep deprivation raises inflammatory cytokines like IL-6 and TNF-α, lowers melatonin, and impairs immune cell activity.
https://pmc.ncbi.nlm.nih.gov/articles/PMC12296019/
Foods That Can Cause Inflammation – Covers refined carbohydrates, seed oils, and omega-6-rich foods that drive pro-inflammatory responses, per the Cleveland Clinic.
https://health.clevelandclinic.org/foods-that-can-cause-inflammation
Vitamin D and Inflammatory Disease – .
https://pmc.ncbi.nlm.nih.gov/articles/PMC4070857/
The Digestive Tract as the Origin of Systemic Inflammation – R
https://pmc.ncbi.nlm.nih.gov/articles/PMC5067918/
Glutamine, NAC, and Zinc in Gut Barrier Restoration – 
https://pmc.ncbi.nlm.nih.gov/articles/PMC4369670/

CONNECT
🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here
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Your mood struggles might not be a mindset problem — they might be a methylation problem. In this episode, Nurse Doza breaks down the TMG supplement (trimethylglycine), how it drives serotonin and dopamine production, and why pairing it with SAMe in BLISS delivers clean energy and mood support — no caffeine, no stimulants, results in minutes.

Featured Partner: MSW Nutrition — BLISS
BLISS by MSW Nutrition combines two of the most underutilized mood-support compounds in functional medicine — trimethylglycine (TMG) and SAMe — in a fast-absorbing sublingual powder. Together, they fuel the methylation pathways your body needs to produce serotonin, dopamine, and sustainable energy — exactly the mechanisms Nurse Doza unpacks in this episode. No caffeine. No fillers. No stimulants. Just the two ingredients your brain chemistry has been waiting for.
👉 Get BLISS here: bliss.mswnutrition.com

5 Key Takeaways
1. TMG is a methyl donor, not a stimulant.
Unlike caffeine or pre-workout compounds, trimethylglycine works by donating methyl groups to critical biochemical pathways. This directly supports the production of serotonin, dopamine, and norepinephrine — the neurotransmitters behind mood, motivation, and mental clarity.
2. The MTHFR gene affects more people than doctors realize.
Variants in the MTHFR gene reduce the body’s ability to convert folate into active methylfolate, impairing neurotransmitter synthesis. Research shows 74% of treatment-resistant depression cases test positive for MTHFR polymorphism. The TMG supplement directly supports this compromised methylation pathway.
3. SAMe is one of the most clinically studied mood compounds available.
A 2024 meta-analysis of 23 randomized controlled trials (N=2,234) confirmed that SAMe produced significantly greater reductions in depressive symptoms compared to placebo. TMG raises SAMe levels in the body — making the BLISS stack a powerful, evidence-backed combination.
4. Sublingual delivery accelerates results.
BLISS is formulated as a sublingual powder, bypassing the digestive tract and delivering TMG and SAMe directly into the bloodstream. That’s why users can feel a difference in seconds to minutes — not hours. The absorption advantage is real.
5. This is clean energy — not stimulant energy.
The energy benefit of BLISS is neurotransmitter-driven, not caffeine-driven. By supporting healthy dopamine and serotonin levels, TMG and SAMe restore the natural energy and focus that emerges when your brain chemistry is actually balanced. No crash. No dependency.

Resources
“Efficacy and acceptability of S-adenosyl-L-methionine (SAMe) for depressed patients: A systematic review and meta-analysis”
2024 meta-analysis of 23 randomized controlled trials (N=2,234) demonstrating SAMe showed significantly greater reduction in depressive symptoms compared to placebo, establishing it as a well-tolerated, evidence-backed mood support compound.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11863058/
“MTHFR Gene Polymorphism Positive Treatment-Resistant Depression: Prevalence and Treatment Recommendations”
Peer-reviewed analysis showing 74% of treatment-resistant depression cases tested positive for MTHFR genetic polymorphism, with methylation support identified as a primary intervention pathway — directly validating TMG’s role in mood support.
https://www.jneuropsychiatry.org/peer-review/mthfr-gene-polymorphism-positive-treatmentresistant-depression-prevalence-and-treatment-recommendations.html
“Investigation of betaine as a novel psychotherapeutic”
PMC study demonstrating betaine (TMG) supplementation improved cognitive performance and suppressed abnormal behavioral responses in animal models, highlighting its role in brain methylation and neurological health.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6642071/
“S-adenosylmethionine blood levels in major depression: changes with drug treatment”
PubMed clinical trial finding 62% of SAMe-treated patients showed significant improvement, with plasma SAMe levels directly correlated to the degree of clinical improvement in depressed patients — regardless of treatment type.
https://pubmed.ncbi.nlm.nih.gov/7941961/
“Betaine: A Nutrient with Multiple Health-Promoting Effects”
Comprehensive MDPI review covering betaine’s (TMG’s) biological roles as a methyl donor in methylation balance, epigenetic regulation, mitochondrial function, and its evidence-based effects on cognitive, cardiovascular, and metabolic health across species.
https://www.mdpi.com/2076-3921/14/7/771

Connect with Nurse Doza
🔗 JOIN MY SCHOOL for FREE: community.schoolofdoza.com/c/start-here
YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
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Dopamine controls your motivation, focus, mood, and reward system — and most people are running low without realizing it. In this episode, Nurse Doza breaks down what dopamine actually does in the body, why deficiency is far more common than most people think, how your gut produces 50% of it, and the natural steps you can take to restore healthy levels.

FEATURED PRODUCT: BLISS
Bliss by MSW Nutrition is a lemon-flavored sublingual powder built around SAMe and TMG — two powerful methyl donors that directly support your body’s natural dopamine and serotonin production through the methylation pathway. If you’re feeling flat, foggy, or low-mood, methylation may be the missing link. One powder stick dissolved on your tongue — no water needed — and you may feel the difference within seconds to minutes. Bliss also supports glutathione production, liver health, and MTHFR function, making it one of the most targeted neurotransmitter support supplements available.

👉 Get Bliss here: https://mswnutrition.com/products/bliss

5 KEY TAKEAWAYS
Your lifestyle drives dopamine production — morning sunlight, exercise, quality sleep, music, and meditation are all proven natural dopamine boosters your body responds to every single day.
Most people are dopamine deficient — driven by overstimulation, poor sleep, gut dysfunction, and modern demands that drain the system faster than it can replenish.
50% of your dopamine is made in your gut — digestive issues like bloating, SIBO, leaky gut, or dysbiosis can directly tank your mood, focus, and motivation.
Dopamine is the engine behind addiction — when levels are chronically low or the reward system is dysregulated, the brain compulsively seeks dopamine hits from food, substances, screens, risky behavior, or work.
Key nutrients support natural dopamine synthesis — Vitamin B6, B9 (folate), iron, Vitamin C, and SAMe are essential cofactors in the dopamine production pathway and can be supported through targeted supplementation.

TIMESTAMPS
00:00 START – Welcome and episode overview
02:00 – What dopamine is and why so many people are running low
04:00 – School of Doza: MTHFR course announcement
05:00 – The 5 things you need to know about dopamine
05:30 – #1: Healthy ways to naturally produce dopamine
07:00 – Morning sunlight, exercise, sleep, music, and meditation
08:00 – #2: Why most people are dopamine deficient
09:30 – #3: How the gut produces 50% of your dopamine
12:00 – Dopamine receptors found throughout the entire body
13:30 – Dopamine’s conversion pathway to norepinephrine and adrenaline
15:00 – #4: How dopamine drives addiction and compulsive behavior
18:30 – The neuroscience of hugs and emotional connection
20:00 – Opioid addiction through the lens of dopamine deficiency
21:00 – #5: Natural nutrients that support dopamine production
24:00 – Bliss by MSW Nutrition, action steps, and closing thoughts

JOIN THE SCHOOL OF DOZA
If today’s episode on dopamine left you with questions about your own focus, mood, or motivation — the School of Doza is where you go to get real answers. Inside, you’ll find a community of people actively working on the same things you are: gut health, neurotransmitter support, energy, mental clarity, and sustainable lifestyle habits. Every Wednesday, Nurse Doza hosts a live AMA session that functions as a group consult — the kind of access that typically takes months to book privately. You bring your questions, he brings the clinical insight. Whether you’re navigating dopamine deficiency, gut issues, or just want a clear and personalized plan — this is your room.

👉 Start your free trial: https://community.schoolofdoza.com/c/start-here

RESOURCES
1. SAMe and Neurotransmitter Synthesis — https://pmc.ncbi.nlm.nih.gov/articles/PMC11435340/
2. How to Increase Dopamine Naturally — https://www.healthline.com/nutrition/how-to-increase-dopamine#fa-qs
3. Dopamine Metabolism and the Gut-Brain Axis —  https://pmc.ncbi.nlm.nih.gov/articles/PMC11469830/
4. Gut Microbiome and Dopaminergic Pathways — https://www.mdpi.com/2306-5354/13/1/55
5. B Vitamins and Neurotransmitter Production — Examines how B6 and folate serve as rate-limiting cofactors in dopamine and serotonin synthesis. https://pmc.ncbi.nlm.nih.gov/articles/PMC4772032/
6. Good Poops Protocol by MSW Nutrition — Gut health supplement bundle to support the microbiome and neurotransmitter production. https://goodpoops.org
7. Bliss by MSW Nutrition — Sublingual SAMe and TMG powder supporting methylation, dopamine, and serotonin production. https://mswnutrition.com/products/bliss

CONNECT
🔗 Connect with Nurse Doza:
JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here
YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA
Instagram: https://www.instagram.com/nursedoza/
Website: http://www.nursedoza.com/
LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/
TikTok: https://www.tiktok.com/@nursedoza
Twitter: https://twitter.com/nursedoza