The School of Doza Podcast

Nurse Doza explores the power of Vitamin B6 in this episode of the Ingredient Series. From mood and sleep to stress resilience and neurotransmitter production, B6 is a silent workhorse most people are deficient in. Learn why the form P5P matters and how it helps support calm, focused energy. ✅ 5 Key Takeaways  • Vitamin B6 is critical for neurotransmitters like serotonin and dopamine  • Supports mood, sleep, and stress regulation  • Creates “calm energy,” not stimulation  • Best taken in the form P5P (pyridoxal-5-phosphate)  • Included in MSW Nutrition’s Zen formula 🧪 Featured Product: Zen by MSW Nutrition A calming blend with clinical-grade P5P to support mood, sleep, and neurotransmitters. 👉 https://www.mswnutrition.com/products/zen

Good Poops Protocol –is a powerful combination of supplements designed to support gut health, metabolism, and daily detox. One of the key ingredients is Berberine Plus, which works like a GLP-1 by helping control blood sugar, curb cravings, and improve insulin sensitivity—essential factors when building muscle and burning fat through resistance training.  👉 Get Good Poops Protocol here: https://mswnutrition.com/products/good-poops-protocol Discover why resistance training is the best exercise for weight loss. Learn how lifting weights builds lean muscle mass, lowers blood sugar naturally, burns fat for energy, requires minimal equipment, and boosts sex hormone production for sustainable metabolic health and long-term results. 5 KEY TAKEAWAYS Resistance training builds lean muscle mass – Skeletal muscles function as metabolic organs that burn more calories at rest. After six months of consistent weight training, larger muscles increase your resting metabolic rate, helping you burn more calories throughout the day even when you're not exercising. Lifting weights lowers blood sugar naturally – Resistance training improves blood glucose control and insulin sensitivity by directing sugar into muscles for energy and muscle building rather than storing it as fat in the liver. This makes it one of the most effective natural strategies for preventing and managing type 2 diabetes. Weight training burns fat for energy long after your workout – Studies show resistance exercise creates genetic signals that jump-start fat-burning processes in fat cells, with elevated energy expenditure and fat burning continuing for at least 24 hours post-workout in both men and women. You don't need expensive equipment or a gym membership – Bodyweight exercises like squats, push-ups, planks, walking lunges, and yoga provide effective resistance training using your own body weight. A simple kettlebell at home can maximize your workout efficiency in just 20 minutes. Resistance training increases sex hormone production – High-intensity resistance exercise significantly elevates testosterone levels in both men and women, while 12 weeks of resistance training improves estrogen levels in postmenopausal women, supporting reproductive health, bone density, and overall metabolic function. JOIN THE SCHOOL Struggling to stay consistent with resistance training or unsure how to structure your workouts for maximum fat loss? You're not alone. Many people start strong but lose momentum without proper guidance and community support. Inside the School of Doza, you'll connect with others on the same weight loss and fitness journey, get personalized answers during our Wednesday "Ask Me Anything" sessions (functioning like group consults where we troubleshoot your specific challenges), and receive ongoing accountability to help you build sustainable exercise habits that actually stick. Start your FREE TRIAL today and get the support you need to make resistance training a lifelong habit. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here TIMESTAMPS 00:00 – START 02:15 – Why weight loss requires exercise and the problem with GLP-1 reliance 04:30 – Resistance training defined: lifting heavy things to engage muscles 06:45 – First reason: Building lean muscle mass increases resting metabolic rate 09:20 – How muscles function as organs that store and use blood sugar 12:00 – Second reason: Resistance training lowers blood sugar and prevents diabetes 15:30 – The relationship between muscle engagement, insulin, and glucose storage 18:45 – Good Poops Protocol: Supporting gut health and metabolism during weight loss 20:15 – Third reason: Burning fat for energy through resistance training 23:40 – How stored glucose in muscles, liver, and fat cells impacts weight loss 26:30 – The energy snack concept: 10 body squats as a metabolic reset 28:50 – Fourth reason: Minimal equipment needed for effective resistance training 31:20 – Yoga and bodyweight exercises as powerful resistance training tools 34:00 – Fifth reason: Resistance training increases sex hormone production 36:30 – How weightlifting improves estrogen and testosterone levels 38:45 – Final thoughts on sustainable weight loss beyond GLP-1 medications 40:20 – Closing remarks and consult information 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

In this episode of the Supplement Ingredient Series, Nurse Doza explains how Berberine supports metabolism, energy, digestion, and blood sugar. Whether you’re working on weight loss, appetite control, or insulin sensitivity, berberine is one of the best tools for daily metabolic support. ✅ 5 Key Takeaways  • Berberine supports metabolism, blood sugar, and energy  • Best taken first thing in the morning (or before meals)  • Helps regulate appetite and digestion  • A second dose at night supports metabolism during sleep  • Featured in MSW Nutrition’s high-quality Berberine Plus formula 🧪 Featured Product: Berberine Plus by MSW Nutrition A powerful metabolism-support supplement designed for daily blood sugar control. 👉 https://www.mswnutrition.com/products/berberine-plus

Discover the five science-backed reasons you're always tired and what to do about it. From adrenal dysfunction and chronic inflammation to nutritional deficiencies, sunlight exposure, and hormone decline—learn how to identify your fatigue triggers and restore your energy naturally with actionable lab work, lifestyle changes, and targeted supplementation. FEATURED PRODUCT Zen, featuring bovine adrenal gland extracts, is designed to support adrenal function and help regulate cortisol levels—the key hormone controlling your stress response, sleep quality, and daily energy. If you're always tired despite getting enough sleep, Zen provides the targeted adrenal support your body needs to restore balanced cortisol production and reclaim the calm, sustained energy you've been missing. Get zen here: https://mswnutrition.com/products/zen 5 KEY TAKEAWAYS Adrenal dysfunction is the primary cause of chronic fatigue - When stress overactivates your adrenal glands for years, cortisol production becomes imbalanced, disrupting sleep and draining energy even after a full night's rest. Chronic inflammation creates debilitating tiredness - Conditions like insulin resistance, autoimmune disorders, liver issues, and chronic pain keep your body in a constant state of metabolic stress that depletes energy reserves. Nutritional deficiencies directly impact energy production - Deficiencies in B vitamins (especially B6, B9, and B12), choline, and vitamin D impair neurotransmitter production and cellular energy, with genetic factors like MTHFR compounding the problem. Morning sunlight is non-negotiable for energy regulation - Just 10-15 minutes of morning sun exposure produces 10,000 IU of vitamin D, increases serotonin and cortisol naturally, and sets your circadian rhythm for better sleep and daytime energy. Hormone decline accelerates fatigue after age 40 - Low testosterone in men and declining estrogen in women contribute significantly to persistent tiredness, but addressing adrenal health should always come before hormone replacement. JOIN THE SCHOOL Recovering from adrenal fatigue requires more than just breathing exercises and supplements—your diet plays a crucial role in cortisol regulation and energy stability. That's why we're launching a 6-week "No Grains. No Sugar." class starting Thursday, January 15th. Eliminating grains and sugar helps stabilize blood sugar, reduce inflammation, and take stress off your adrenal glands—giving them the space they need to recover. Beyond the structured classes, the School of Doza community connects you with others working through their own health transformations. Share what's working (and what's not), get accountability for your 90-day adrenal reset, and have your questions answered during our Wednesday "Ask Me Anything" sessions that function like group consults. Whether you need help interpreting your DHEAS results, troubleshooting your HRV tracking, or figuring out why you're still crashing at 2 PM, the community and weekly sessions give you direct access to guidance and support. Start with a FREE TRIAL and join us for the "No Grains. No Sugar." class to accelerate your adrenal recovery. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here TIMESTAMPS 00:00 – START 02:15 – Understanding chronic fatigue vs. normal tiredness 04:30 – Adrenal glands: Your stress response system 08:45 – How cortisol controls sleep and energy 12:20 – Testing for adrenal function with DHEA-S labs 15:10 – Inflammation's role in chronic fatigue 18:40 – Insulin resistance and metabolic dysfunction 22:15 – Nutritional deficiencies that drain energy 26:30 – The B vitamin connection: B6, B9, and B12 30:45 – MTHFR gene mutations and methylation 34:20 – Sunlight's impact on circadian rhythm 38:15 – Vitamin D production and immune function 42:00 – Red light therapy as a sunlight alternative 45:30 – Testosterone and estrogen's role in energy 49:15 – When to consider hormone replacement therapy   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

NAC+ by MSW Nutrition NAC+ combines N-Acetyl Cysteine with cofactors that help thin mucus, support liver detox, and combat oxidative stress. It’s ideal for allergy season, detox protocols, and overall cellular protection. 👉 Try NAC+ here: https://www.mswnutrition.com/products/liver-prime ⸻ 5 KEY TAKEAWAYS • NAC is a foundational supplement for liver support and detoxification. • NAC helps break down mucus, making it useful for allergies and congestion. • Combining NAC with cofactors (as in NAC+) enhances its effectiveness. • It plays a role in glutathione production, your body’s master antioxidant. • NAC can support lung health and immune resilience, especially in high-toxin environments. ⸻