The School of Doza Podcast

In this School of Doza episode, Nurse Doza shares his top 5 supplements for energy—the nutrients that fuel your body at the cellular level instead of masking fatigue with caffeine. He explains how B vitamins and folate drive methylation, mood, and neurotransmitters, why L-theanine steadies stress, how L-carnitine powers your mitochondria, and where adrenal and betaine support fit in. If you're tired, burned out, or foggy, here's how to build clean, all-day energy.

FEATURED PARTNER

Boost by MSW Nutrition is the "multivitamin you can feel"—one stick delivers 2,500 mcg of methylated B12, a full A/C/D/E/K and B-complex, electrolytes, and clean, slow-release energy (about a cup of coffee's worth, no crash, zero sugar). That's exactly the B-vitamin, methylation-supporting foundation Nurse Doza builds the energy stack on in this episode—the reason Boost is his go-to for clean daily energy.

👉 Get Boost (Buy 2, Get 1 Free): https://boost.mswnutrition.com
Mix & match any flavor—Mixed Berry, Citrus, or Caffeine Free—and your lowest-priced item is free. Free shipping over $150. Offer ends July 31, 2026.

These statements have not been evaluated by the FDA. Boost is not intended to diagnose, treat, cure, or prevent any disease. If you're pregnant or nursing, or take prescription medication, talk with your provider before starting a new supplement.

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5 KEY TAKEAWAYS

You're not low on caffeine—you're likely depleted. Fatigue, burnout, and brain fog usually trace back to the raw materials your cells need to make energy, not to a caffeine deficit. Fix the inputs and the energy follows.
B vitamins and folate (B9) are the engine. B vitamins are essential cofactors that convert food into ATP, and folate drives methylation and the neurotransmitters behind mood and focus—which is why a methylated B-complex like Boost is the foundation of the stack.
L-theanine gives you calm, focused energy. It supports alpha brain-wave activity and helps buffer the stress response, taking the edge off without making you drowsy—clean energy instead of wired-and-tired.
L-carnitine fuels the mitochondria. It shuttles fatty acids into the mitochondria to be burned for energy, supporting endurance, recovery, and fighting the deep, cellular kind of fatigue.
Adrenal and betaine support round it out. Bovine adrenal support targets the "tired but wired" adrenal-fatigue pattern, while betaine (with SAMe) supports methylation, mood, and the serotonin/dopamine side of feeling energized.

RESOURCES

Based on peer-reviewed literature:

B vitamins, energy & fatigue – Narrative review of the biochemical and clinical evidence for vitamins and minerals in energy, fatigue, and cognition. Nutrients, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019700/
Vitamin B12, fatigue & mood – Systematic review, meta-analysis, and meta-regression of B12 supplementation on cognitive function, depressive symptoms, and fatigue. 2021. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8000524/
Folate, MTHFR & neurotransmitters – Review of L-methylfolate as adjunctive therapy in major depressive disorder and its role in monoamine (serotonin, dopamine, norepinephrine) synthesis. Prim Care Companion CNS Disord. https://www.psychiatrist.com/pcc/a-review-of-l-methylfolate-as-adjunctive-therapy-in-the-treatment-of-major-depressive-disorder/
L-theanine & stress – Randomized, double-blind, placebo-controlled trial of L-theanine supplementation on stress and cognition in healthy adults. Neurology and Therapy, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11263523/
L-carnitine & fatigue – Review of carnitine's role in mitochondrial energy metabolism and fatigue. Pharmaceuticals, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC10516168/

🔗 Connect with Nurse Doza:

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

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Estrogen dominance is the hidden imbalance behind why your PMS, weight gain, and mood swings all hit at the same time — and most doctors never test for it. Nurse Doza breaks down four clinical reasons your cycle goes sideways: inflammation, dysregulated estrogen, your gut microbiome (the estrobolome), and an inflamed liver. Learn how your gut and liver actually regulate estrogen, why birth control isn't the fix, and the daily habits that restore a healthier, calmer cycle.

Featured Product: Boost by MSW Nutrition
When your hormones go sideways before your period, energy is usually the first thing to crash — the afternoon wall, the brain fog, the "I could nap standing up" fatigue Nurse Doza describes in this episode. Boost is the multivitamin you can actually feel: 2,500 mcg of methylated B12, a full multivitamin plus B-complex, electrolytes, and plant-based antioxidants including S-acetyl-L-glutathione — with a built-in liver detox support blend to help your body do the clearing work we talked about today. Clean, slow-release energy from one stick in water. No sugar, no crash.

🎉 Right now: Buy 2, Get 1 Free — mix & match any Boost flavor, lowest-priced item free, plus free shipping. Offer ends July 31, 2026.

👉 Get Boost here: boost.mswnutrition.com

5 Key Takeaways
1. It's not willpower. PMS, weight gain, and mood swings that cluster before your period aren't random or a discipline problem — they trace back to estrogen dominance and inflammation.
2. Estrogen does far more than fertility. It protects your heart, bones, brain, and metabolism — and there are several types (E2 vs. E1/estrone) that standard panels almost never measure.
3. Your gut runs the show. The estrobolome — gut bacteria and their β-glucuronidase enzymes — decides how much estrogen you reabsorb versus excrete. Constipation and antibiotics disrupt it.
4. An inflamed liver can't clear estrogen. A fatty, sluggish liver struggles to process estrogen and flush xenoestrogens — and leaky gut feeds that liver burden.
5. Suppression isn't a fix. Birth control and hysterectomy quiet symptoms but don't address the root. Supporting gut + liver + lifestyle is what restores a healthier cycle.

Timestamps
00:00 START – Welcome and episode overview
02:10 – Why women's hormones go haywire more than men's
04:30 – Reason 1: You're inflamed (and why "PMS" gets dismissed)
06:52 – How your hormones fluctuate across the menstrual cycle
09:13 – Cortisol, insulin, and why doctors avoid these labs
11:41 – Reason 2: Your estrogen is off
14:00 – The estrogens you're never told about (E2 vs. E1/estrone)
16:09 – Reason 3: Your gut is the problem (the estrobolome)
18:29 – How antibiotics and constipation dysregulate estrogen
20:15 – Breast cancer risk, the gut, and estrogen clearance
22:37 – Reason 4: Your liver is inflamed
25:02 – Leaky gut, fatty liver, and how they feed each other
27:19 – The liver's estrogen genes: MTHFR and COMT
29:42 – The daily fix: gut + liver support and lifestyle
32:00 – Closing thoughts and how to work with Nurse Doza

Resources
1. Altered sensitivity to hormonal fluctuations in PMS: https://pmc.ncbi.nlm.nih.gov/articles...
2. GABA & allopregnanolone in PMS/PMDD: https://www.frontiersin.org/journals/...
3. Cortisol across follicular vs. luteal phase: https://pmc.ncbi.nlm.nih.gov/articles...
4. Estrogen, glucose & insulin: https://pmc.ncbi.nlm.nih.gov/articles...
5. PMS, blood sugar & mood: https://pmsadvice.org/the-pms-blood-s...
6. Ovulatory disturbances & progesterone: https://www.sciencedirect.com/science...
7. Xenoestrogens, phytoestrogens & cancer: https://pubmed.ncbi.nlm.nih.gov/34445...
8. The estrobolome & gut microbial β-glucuronidase: https://pmc.ncbi.nlm.nih.gov/articles...
9. Estrogen metabolism & the sulfate pathway: https://pmc.ncbi.nlm.nih.gov/articles...

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In this Supplement Stack Series episode, Nurse Doza breaks down his Good Poops Protocol—a simple liver and gut detox built on three MSW supplements: the Gut glutamine powder, Liver Boost, and Berberine. He explains why gut issues often show up before liver and gallbladder trouble, how repairing the digestive tract may ease inflammation, and how pairing the two-month reset with a Mediterranean diet and better daily habits supports better energy, weight, and, of course, better poops.

FEATURED PARTNER

The Good Poops Protocol bundles three MSW Nutrition supplements—the Gut glutamine powder, Liver Boost, and Berberine—into one two-month liver and gut detox designed to help reset, repair, and support the digestive tract discussed in this episode. Because gut, liver, and gallbladder issues so often travel together, the protocol targets all three at once, and pairs best with a Mediterranean-style diet and simple daily habits.

👉 Get the Good Poops Protocol here: https://goodpoops.org

5 KEY TAKEAWAYS

Gut issues often come first. Liver problems are common worldwide, but the gut disruption frequently shows up before the liver does—which is why this protocol starts by supporting the gut.
Liver, gut, and gallbladder are one system. Many people dealing with liver concerns also have gut and gallbladder issues (including those who've had their gallbladder removed), so addressing them together makes sense.
The protocol is three simple supplements. The Gut glutamine powder supports the intestinal lining, Berberine supports healthy blood sugar and metabolism, and Liver Boost supports liver detox pathways—run daily for about two months.
How to take it. Two scoops of Gut powder first thing in the morning on an empty stomach with water, wait 20–30 minutes, then take 1–2 Liver Boost and 1–2 Berberine. Consistency over the two months is the point.
Supplements work best with lifestyle. A Mediterranean diet's healthy fats support the liver, gut, and gallbladder—alongside earlier bedtimes, morning sunlight, more water, and cutting back on bread, rice, pasta, and alcohol.

RESOURCES

Based on articles retrieved from PubMed:

NAFLD is highly prevalent, especially in at-risk groups – Systematic review and meta-analysis of global non-alcoholic fatty liver disease prevalence. Lancet Gastroenterol Hepatol, 2022. DOI · https://pubmed.ncbi.nlm.nih.gov/36400097/
The gut–liver axis – Review of how the gut, microbiome, and liver communicate and why the intestinal barrier matters for liver health. Journal of Hepatology, 2020. DOI · https://pubmed.ncbi.nlm.nih.gov/31622696/
Berberine, metabolism, and blood sugar – Systematic review of berberine's effects on glucose, gut microbiota, and metabolic outcomes. Biomed Pharmacother, 2020. DOI · https://pubmed.ncbi.nlm.nih.gov/32353823/
Glutamine and the gut lining – Review of how glutamine supports intestinal barrier function and permeability. Curr Opin Clin Nutr Metab Care, 2017. DOI · https://pubmed.ncbi.nlm.nih.gov/27749689/
Silymarin (milk thistle) for liver support – Narrative review of silymarin as supportive treatment in liver disease. Advances in Therapy, 2020. DOI · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7140758/

🔗 Connect with Nurse Doza:

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

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Nurse Doza breaks down five signs your gut microbiome may be off — a history of antibiotics, brain fog, autoimmune issues, relentless sugar cravings, and not pooping every day. He explains how gut bacteria help shape neurotransmitters, blood sugar, and natural GLP-1, why so many issues trace back to the gut, and the simple steps — fasting, fermented foods, fish oil, and the Good Poops Protocol — that can help rebuild it from the inside out.

FEATURED PARTNER — Good Poops Protocol (MSW Nutrition)
This episode centers on rebuilding the gut microbiome, and the Good Poops Protocol is the bundle Nurse Doza built for exactly that — Gut, Liver Boost, and Berberine Plus working together over 60 days to support the intestinal lining, healthy bile flow, and blood-sugar metabolism. Berberine and L-glutamine are both studied for supporting the body's own GLP-1 production, making the protocol a practical starting point for the digestive issues discussed in this episode.

👉 Get the Good Poops Protocol here: https://goodpoops.org
(Pairs well with Mega-Os fish oil — discussed in the episode as a prebiotic that supports GLP-1.)

5 KEY TAKEAWAYS

Antibiotics reshape the microbiome. Every course of antibiotics clears out beneficial bacteria along with the harmful ones — which is why replenishing afterward with probiotics and fermented foods matters.
The gut behaves like a "first brain." A large share of the body's serotonin and much of its dopamine are produced in and around the gut, and research increasingly links microbiome imbalance to mood and cognitive changes.
Gut health and autoimmunity are connected. A growing body of research associates disruptions in the gut microbiome with autoimmune conditions like rheumatoid arthritis, type 1 diabetes, and IBD.
Sugar cravings can be a microbiome signal, not willpower. Less-helpful bacteria thrive on sugar and may drive cravings; emerging research ties specific gut bacteria and vitamin B5 to natural GLP-1 and appetite regulation.
Daily elimination and GLP-1 support are foundational. Berberine, L-glutamine, and omega-3 fish oil have each been studied for supporting the body's own GLP-1 — the framework behind the Good Poops Protocol.

RESOURCES (peer-reviewed)

Regulation of Neurotransmitters by the Gut Microbiota and Effects on Cognition in Neurological Disorders — Nutrients, 2021

https://pmc.ncbi.nlm.nih.gov/articles/PMC8234057/
Emerging Role of Gut Microbiota in Autoimmune Diseases — Frontiers in Immunology, 2024

https://pmc.ncbi.nlm.nih.gov/articles/PMC11099291/
Glycaemic Sugar Metabolism and the Gut Microbiota — The FEBS Journal, 2024

https://pmc.ncbi.nlm.nih.gov/articles/PMC11927047/
Crosstalk Between Glucagon-Like Peptide 1 (GLP-1) and Gut Microbiota in Metabolic Diseases — mBio, 2023

https://pmc.ncbi.nlm.nih.gov/articles/PMC10790698/
Glutamine Reduces Postprandial Glycemia and Augments the GLP-1 Response in Type 2 Diabetes Patients — The Journal of Nutrition, 2011 (RCT)

https://pmc.ncbi.nlm.nih.gov/articles/PMC7212026/

🔗 Connect with Nurse Doza:

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

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Fibromyalgia and adrenal fatigue go hand in hand — and most people are never told why. In this episode, Nurse Doza breaks down five things you need to understand: why fibromyalgia is a nervous system stuck in fight-or-flight, how your adrenals burn out first, why DHEA-S is the one lab that reveals severity, and how to restore rest-and-digest mode with targeted adrenal and neurotransmitter support.

Featured Product: Zen
Years stuck in fight-or-flight leave your adrenal glands running on empty — and that burnout is the fatigue, poor recovery, and wired-but-tired feeling at the center of fibromyalgia. Zen is an adaptogen formula built for exactly that. It pairs bovine adrenal glandular tissue with a comprehensive blend of botanical adaptogens, B vitamins, and vitamin C to support your stress response, steadier energy, and a calmer nervous system. Take one capsule twice daily to start supporting the system from the inside.
👉 Get Zen here: https://mswnutrition.com/products/zen

5 Key Takeaways
Fibromyalgia is a nervous system issue. The pain, muscle tension, light sleep, and sluggish digestion trace back to a body stuck in sympathetic “fight-or-flight” instead of parasympathetic “rest-and-digest.”
Your adrenals take the first hit. Chronic stress means a constant drip of adrenaline and cortisol until the adrenal glands are overworked and depleted — driving the fatigue that defines fibromyalgia.
DHEA-S is the lab that tells the story. This adrenal marker tracks with stress load; a chronically low DHEA-S (often below 100) is a measurable window into how depleted the system has become.
You can switch back into rest-and-digest. Long exhales, sunlight, movement, better sleep, and removing chronic stressors help reactivate the parasympathetic, vagus-driven side of the nervous system.
Support the adrenals and neurotransmitters. Adrenal glandular tissue, adaptogens, and the building blocks for serotonin, dopamine, acetylcholine, GABA, and melatonin help restore energy and calm — exactly what Zen is formulated to do.

Timestamps
00:00 START – Welcome and episode overview
01:30 – What's happening at the School of Doza ($10 clinical courses)
02:30 – Thing 1: Fibromyalgia is a nervous system issue
04:30 – How fight-or-flight ripples through heart, lungs, and gut
06:30 – Why the inhale traps stress and the exhale releases it
09:00 – Why trigger-point diagnosis misses the root cause
11:00 – Trauma as a driver of being stuck in fight-or-flight
13:00 – Thing 2: The adrenals are the first organ affected
16:00 – Adrenaline, cortisol, and the daily energy crash
18:25 – Thing 3: DHEA-S, the lab that measures severity
20:45 – What your DHEA-S number actually means
23:00 – Thing 4: Restoring the adrenals and rest-and-digest
26:30 – The “four brains” and where neurotransmitters are made
28:30 – Thing 5: Supporting neurotransmitters with Zen, Bliss, and Chill
34:00 – Closing and how to take the next step

Resources
Autonomic Dysfunction in Fibromyalgia (Fibromyalgia Fund) — https://www.fibromyalgiafund.org/autonomic-dysfunction/
Fight, Flight, or Freeze (Harvard Health) — https://www.health.harvard.edu/mindscape/for-young-people/brain-body-connection/fight-flight-or-freeze
DHEA and DHEA-S in Human Health (PMC) — https://pmc.ncbi.nlm.nih.gov/articles/PMC2725024/
Parasympathetic Nervous System (Cleveland Clinic) — https://my.clevelandclinic.org/health/body/23266-parasympathetic-nervous-system-psns
SAMe & Betaine for Mood and Homocysteine (PMC) — https://pmc.ncbi.nlm.nih.gov/articles/PMC4303396/
Adrenal Glandulars Overview (Restart Medicine) — https://www.restartmed.com/adrenal-glandulars/

🔗 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