Mastering Nutrition

We often look to ourselves for confidence when facing up to our fears. This is wrong. Here I share a personal story about how the idea of “courage, not confidence,” from Tim Ferriss’s interview with the designer Deb Millman, helped me face up to a fear. And I didn’t even have any GABA with me! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here is the book discussed in the episode. Purchasing it will earn me a small commission at no expense to you, which helps support the free content I put out: https://chrismasterjohnphd.com/amazon/tribeofmentors Access the show notes, transcript, and comments here.

The CMJ Masterpass is for those of you who really love me. 💙 The GINORMOUS earlybird discount is about to disappear! ⏰So check this out now if you're not a member yet to see if it's for you. (or sign up at https://chrismasterjohnphd.com/masterpass  Here's a video tour of what it looks like inside the Masterpass. 🔷The Masterpass is an all-access pass to premium features on all my audio and video content including Chris Masterjohn Lite (short, practical tips), Mastering Nutrition (long, in-depth podcasts on a specific topic), or Masterclass With Masterjohn (nutritional biochemistry courses with lessons arranged in series) that help you get my content faster and get more out of it. 🔷 The Masterpass also gives you a once-a-month opportunity to get in on a small-group live digital Q&A. Here's what you get as premium features: ✅ Early access to content: you get episodes as soon as they are produced, usually weeks and sometimes months before they are released to the public. ✅ No ads standing in the way between you and my content. ✅ Transcripts! These are great if you like to read, or if you want to be more productive. For example, I would first listen to the episodes while I'm doing something else to scan for familiarity, then I'd go back later and keyword search the transcripts for the things I found most interesting so I could follow them up by taking notes or reviewing them in more detail. ✅ Specifically in Masterclass With Masterjohn, you get additional learning tools, such as videos you can keyword search (you literally type in a word and hit "enter" to watch it skip to each instance where I use that word) or put on a customized loop (with three clicks you start and end the loop wherever you want and it plays that section over and over again until you stop it). You also get transcripts with the slides, references, and further reading materials embedded exactly where they are relevant. Even the scientific papers are mostly one click to open up the full text. Here's what's going on with the Q&A sessions: 🔶We use Zoom, a video chatting software, in webinar mode. You can ask your question anonymously in text, but you can also ask it publicly, and you can even get "on stage" and share your mic, web cam, or screen with everyone. 🔶I can't promise that everyone will get in every month. I'm limiting the seating -- the first time around is this Friday, to 30 seats that are already sold out -- to ensure everyone included gets to ask a question and I have time to give them a good answer. Right now I am promising to open up one live Zoom session per month and you as a Masterpass holder get the opportunity to grab your seat on a first-come, first-served basis. Over time I will experiment with the frequency and size of the sessions to make sure I'm offering the best value I can. 🔶As a Masterpass holder, you'll get immediate access to the replay whether you had a seat in the session or not. 🔶Eventually they get published as an episode of Mastering Nutrition. So you can get a little mini-famous 🌟in these. 🤩 And now about that discount. This is for you --> 💰 Haha, seriously though. I created the "earlybird" discount for all the people most on fire to see this happen who signed up while the system was still being constructed. That discount is 50% off, not just right now, but on the recurring membership fee FOREVER, through the life of the program. Depending on whether you pay once a month or once a year, it saves you $60-90/year. Now, the CMJ Masterpass is virtually finished. All the content has been fully migrated. The only things I have left to do are finish getting up the search bars and some how-to video tours. I'll be finishing that up today. So the earlybird discount is about to disappear. It ends tomorrow, Thursday, January 31, at midnight eastern time. To lock in your last chance of a $60-90/year discount, use the link https://chrismasterjohnphd.com/masterpass That link has the 50% discount already activated and it will stay that way until the discount expires tomorrow night. Remember this isn't for everyone. I'm not asking you to sign up unless you really love my content and would just love to have more of it faster with all these features that help you get the most out of it. I love all of you either way. ❤️ If you're on the fence, check out this video to see what it looks like on the inside. Oh, and if it feels like a risk, it's not. I'm confident that if you love my content you will absolutely love the Masterpass, so I'm offering a 30-day money-back guarantee. If you didn't like it for any reason, let my support team know within 30 days and you get your money back. Hope to see you inside the Masterpass! 😊

Do you feel too stressed when trying to face your fears? That stress could tank your immune system. Believe it or not, a little GABA can help you tolerate the stress, and face your fears without hurting your immune function. Tune in for how 100 mg of GABA could help! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s the study discussed in the episode: https://www.ncbi.nlm.nih.gov/pubmed/16971751 Here’s a high-quality GABA supplement that uses the same dose as discussed in this episode. Purchasing it earns me a small commission at no extra cost to you, which helps support the free content I put out: https://chrismasterjohnphd.com/amazon/thorne/gaba Here’s the higher-dose GABA supplement discussed in the last episode. Same deal on the commission. https://chrismasterjohnphd.com/amazon/pureencapsulations/gaba Access the show notes, transcript, and comments here.

Part 3 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the THE FIVE SENSES! This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 In this episode, you will find all of the following and more: 00:35 Cliff Notes 08:50 Exteroception and proprioception are mediated by mechanoreceptors. 11:32 Pain is mediated by nociceptors, which are unspecialized, low-sensitivity neurons. 13:10 Capsaicin activates the TRPV1 receptor, which is also activated by hot temperatures. 15:12 The use of topical capsaicin to relieve chronic pain 18:25 Interoception is our sense of the physiological state within the body. 20:20 Why anorexics crave spicy foods 22:17 Managing pain in the peripheral nervous system; acidity sensitizes pain receptors. 24:12 Managing the fatty acids that help resolve inflammation, particularly arachidonic acid and DHA, to help with peripheral sensitization to pain 25:59 Combining aspirin with fish oil, glycine, and bicarbonate to help with peripheral sensitization to pain 30:50 Central sensitization to pain occurs through an LTP-like process, which is mediated by NMDA receptors. 32:47 Overview of vision and the importance of vitamin A 38:21 The role of vitamin A in preventing night blindness and its very closely related role in setting your circadian rhythm 41:54 Overview of hearing 44:20 Nutrients important for hearing 45:44 Overview of smell 47:41 Overview of taste Access the show notes, transcript, and comments here: https://chrismasterjohnphd.substack.com/p/055-nutrition-in-neuroscience-part

Need to make quick decisions under pressure? Tune in for how 800 mg of GABA could help! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order. To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here’s the study discussed in the episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4521208/ Here’s a high-quality GABA supplement that uses a dose close to the one discussed in this episode. Purchasing it earns me a small commission at no extra cost to you, which helps support the free content I put out: https://chrismasterjohnphd.com/amazon/pureencapsulations/gaba Access the show notes, transcript, and comments here.

While collagen won’t bonk your serotonin if you eat enough other protein, low-carbing too much might. Here’s why at least one meal a day with natural high-glycemic carbs like white potatoes or sweet potatoes could help improve your stress-resistance. Tune in for more details and for what to do if low-carb is something you need to stick to. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Access the show notes, transcript, and comments here.

Part 2 of how NUTRITION has a HUGE impact on your BRAIN! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 2 on the NEUROTRANSMITTERS! Get all four episodes right now, ad-free, and with transcripts. Sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” In this episode, you will find all of the following and more: Nutrition in Neuroscience Show Notes 00:36 Cliff Notes 10:15 Overview of neurotransmitters 12:55 Glutamate is the primary excitatory neurotransmitter. 20:08 De novo glutamate in the central nervous system is overwhelmingly made from glucose. 22:55 Ketogenic diet for epilepsy 26:12 Glutamate metabolism 29:42 There are two classes of glutamate receptors: ionotropic and metabotropic. 30:45 There are three classes of metabotropic glutamate receptors, their actions are complex and variable, and they can be excitatory or inhibitory. 31:04 The ionotropic glutamate receptors include AMPA receptors, NMDA receptors, and kainite receptors, all of which have a depolarizing effect by allowing sodium and potassium to flow freely through them. 33:47 Four unique things about the NMDA receptor: magnesium is required to block its ion channel, it’s important for coincidence detection, it allows calcium to come into the cell, and it has a glycine-binding site. 39:16 Long-term potentiation (LTP) and long-term depression (LTD) are important for forming memories, and glutamate receptors play an important role. 46:48 GABA and glycine are the two primary inhibitory neurotransmitters of the central nervous system. 50:04 GABA and presumably glycine can be stimulatory if there is more chloride on the inside of the neuron than the outside. 54:52 Evidence that GABA might cross the blood-brain barrier 57:43 GABA in foods 01:00:14 GABA metabolism in the nervous system 01:02:07 Glycine 01:08:01 Acetylcholine 01:13:49 The biogenic amines include histamine, serotonin, and the catecholamines (dopamine, norepinephrine, and epinephrine). 01:14:30 Synthesis of the catecholamines 01:16:45 Dopamine 01:20:07 Norepinephrine 01:22:31 Histamine 01:26:14 Serotonin 01:29:10 ATP and adenosine 01:32:37 Peptide neurotransmitters 01:32:59 Hypothalamic releasing hormones include thyrotropin-releasing hormone (TRH), corticotropin-releasing hormone (CRH), and gonadotropin-releasing hormone (GnRH). 01:35:14 Melanocyte-stimulating hormone (MSH) 01:35:31 Oxytocin 01:36:18 Vasopressin 01:36:56 Synthesis of the neuropeptides Substance P, MSH, oxytocin, and vasopressin requires glycine, zinc, copper, and    vitamin C. 01:40:23 Endocannabinoids and the importance of arachidonic acid, EPA, and DHA

Will collagen supplements bonk your serotonin and make you depressed or anxious? Tune in for my response to an article that Trudy Scott, author of The Anti-Anxiety Food Solution,  wrote about this over at “Every Woman Over 29” blog. This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are links mentioned in this episode: Trudy Scott’s article: https://www.everywomanover29.com/blog/collagen-gelatin-lower-serotonin-increase-anxiety-depression/ My episode on why collagen shouldn’t replace other protein: https://chrismasterjohnphd.com/2018/11/06/do-you-supplement-with-collagen/ How GABA and glycine can sometimes have a stimulatory effect: https://chrismasterjohnphd.com/2018/12/25/glycine-gaba-wake/ Access the show notes, transcript, and comments here.

Here are 5 ways to help resolve chronic pain: managing inflammation, reducing acidity, magnesium, glycine, and GABA. Tune in for more details! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral This episode is brought to you by Ample. Ample is a meal-in-a-bottle that takes a total of two minutes to prepare, consume, and clean up. It provides the right balance of nutrients needed for a single meal, all from a blend of natural ingredients. Ample is available in original, vegan, and keto versions, portioned as either 400 or 600 calories per meal. I'm an advisor to Ample, and I use it to save time when I'm working on major projects on a tight schedule. Head to https://amplemeal.com and enter the promo code “CHRIS15” at checkout for a 15% discount off your first order.” To get these episodes free of ads, with transcripts, and weeks or sometimes even months before they are released to the public, along with access to monthly live Q&A sessions, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 Here are links mentioned in this episode: 3 Ways to Clear Stubborn Inflammation: https://chrismasterjohnphd.com/2019/01/10/3-ways-clear-stubborn-inflammation/ Nutrition in Neuroscience has been started here: https://chrismasterjohnphd.com/2019/01/11/nutrition-neuroscience-part-1/ Part 3 of Nutrition in Neuroscience will be published on January 25 but is available now to members of the CMJ Masterpass. To get all four episodes of this series RIGHT NOW, ad-free, and with transcripts, sign up for the CMJ Masterpass. Access the show notes, transcript, and comments here.

Nutrition has a HUGE impact on your brain! Everything in your brain is something you ate, something you made from something you ate, or, in a few cases, something your mother ate. Nutrition impacts your mental and emotional health, the function of your five senses, and your conscious and unconscious control over your body movements. Join me as I lead you in a safari through the textbook, “Neuroscience,” pointing out along the way all the interesting connections to nutrition. Listen in for part 1 on the basic cellular functions of neurons! This episode is brought to you by US Wellness Meats. I use their liverwurst as a convenient way to make a sustainable habit of eating a diversity of organ meats. They also have a milder braunschweiger and an even milder head cheese that gives you similar benefits, as well as a wide array of other meat products, all from animals raised on pasture. Head to grasslandbeef.com and enter promo code “Chris” at checkout to get a 15% discount on any order that is at least 7 pounds and is at least $75 after applying the discount but under 40 pounds (it can be 39.99 lbs, but not 40). You can use this discount code not once, but twice! This episode is brought to you by Ancestral Supplements' "Living" Collagen. Our Native American ancestors believed that eating the organs from a healthy animal would support the health of the corresponding organ of the individual. Ancestral Supplements has a nose-to-tail product line of grass-fed liver, organs, "living" collagen, bone marrow and more... in the convenience of a capsule. For more information or to buy any of their products, go to https://chrismasterjohnphd.com/ancestral To get all four episodes RIGHT NOW, ad-free, and with transcripts, sign up for the CMJ Masterpass at https://chrismasterjohnphd.com/masterpass. Use the code LITE10 to get 10% off. To make it easier to get the discount, use this link, which has the coupon already activated: https://masterpass.chrismasterjohnphd.com/cmj-masterpass/2200/buy?coupon=LITE10 In this episode, you will find all of the following and more: 00:37 Cliff Notes 14:55 The primary type of cell in the nervous system is the neuron. 16:32 Glial cells are the assistants of the nervous system. 17:22 Cells in the nervous system are polarized. 18:54 Mitochondria are typically only located at the synapse of neurons and in the middle of photoreceptors; creatine is important for transporting energy in a cell where ATP production is highly polarized. 26:43 Sources of creatine 28:13 Brief overview of how to support methylation 31:06 The polarization of astrocytes and the obligate need for glucose in the brain 37:33 Electrical signaling, resting membrane potential, depolarization, threshold potential, hyperpolarization, and the importance of sodium, potassium, and chloride 45:13 How to get enough sodium, chloride, and potassium in the diet 53:51 The sodium-potassium ATPase uses ATP to pump three sodium ions out of the cell and two potassium ions into the cell, so magnesium and all of the nutrients involved in energy metabolism are important. 58:44 How action potentials propagate 01:03:40 Myelin and the importance of cholesterol 01:06:53 Smith-Lemli-Opitz Syndrome is a rare genetic disorder of cholesterol synthesis that results in neurological problems that are corrected by dietary cholesterol. 01:09:32 Calcium acts as a second messenger in the nervous system, and the cytosolic calcium concentration has to be kept very low for this to work, which requires ATP energy. 01:14:22 Other roles of calcium in the nervous system 01:15:34 Sufficient dietary calcium and ATP energy are needed to support the second messenger roles of calcium. Access the show notes, transcript, and comments here: https://chrismasterjohnphd.substack.com/p/053-nutrition-in-neuroscience-part