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VITAMIN C

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Awakened Uplift

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You can train hard. Eat right. Take the best suppl You can train hard. Eat right. Take the best supplements.

But if you're consistently sleep-deprived, your muscle gains will suffer.

One night of poor sleep has been shown to:
- Reduce muscle protein synthesis by 18%
- Increase cortisol by 21%
- Drop testosterone by 25%

Sounds scary, right?

But here’s the truth: these are short-term physiological responses, NOT permanent damage.

Your body is resilient.
Cortisol spikes after an intense workout too.
Testosterone and other hormones fluctuate daily.

This is not about fear. It’s about awareness and consistency.

As someone who once thought I could "out-supplement" poor sleep, I had to learn this the hard way.

Recovery, hormones, strength, and focus all start with sleep.
But one bad night isn’t your undoing.

Here’s what really matters:
- Prioritize quality sleep whenever you can
- Stay consistent with your training, nutrition, and recovery
- Don’t spiral over one restless night, your body can rebound

Muscle is built through steady inputs, not panic over setbacks.

If this helped reframe your mindset around recovery, share it with a friend who needs the reminder!

#sleepandrecovery #musclehealth #hormonereset #biohackingtips #sleepscience #cortisolbalance #testosteronetips

PMID: 36272396
2022, Sleep Medicine Reviews
Most people blame themselves when their energy dip Most people blame themselves when their energy dips.

They think they’re lazy, unmotivated, or just getting older. But the truth is, we’re living in a world that pulls us out of rhythm. Constant stimulation. Chronic stress. Disconnection from our own biology.

I’ve been there. Obese. Burnt out. Recovering from surgery after surgery. I didn’t just study the science of energy... I lived the breakdown.

And I used that experience to build something that could help others reclaim their vitality too.

That’s why I created The ENERGY Formula Course. It’s not a hype-driven challenge or a strict protocol. It’s a flexible system that teaches you how to experiment, track, and rebuild your energy on your terms.

Inside the course, we focus on:
- Building habits that align with your unique biology
- Fueling your brain and body with sustainable nutrition
- Moving in ways that boost energy instead of draining it
- Creating routines that support sleep, stress recovery, and clarity
- Rewriting the internal stories that keep you stuck
- Surrounding yourself with the right kind of community support

This isn’t about doing more. It’s about doing what works.

And today, I finally get to share it. I’ve spent years putting everything I’ve learned into this course, and I’m truly excited that it’s now live. Not just because it’s finished, but because I know how much it can help the people who need it most.

Comment "Energy" to learn more about the course and how to start rebuilding your vitality today!

#energyreboot #habitchange #bioindividuality #holistichealth #nutritionandlifestyle #functionalwellness #dailyvitality #stressrecovery
You could be spending hundreds on supplements… a You could be spending hundreds on supplements… and still absorbing next to nothing?!

That’s exactly what I discovered when I started looking deeper into the role of the nervous system. I was shocked to realize how much my stress levels were blocking absorption and wasting nutrients. 

When your body is on high alert, digestion and assimilation take a back seat.

Here’s why your nervous system state is one of the most overlooked keys to supplement effectiveness:
- The parasympathetic nervous system ("rest and digest") is where optimal digestion, absorption, and enzyme activation occur.
- The sympathetic nervous system ("fight or flight") redirects resources away from digestion to deal with perceived stress.
- If you're taking your supplements in a rushed, distracted, or tense state—your body may not be fully absorbing them.

This isn’t just theory. It’s physiology.

What I’ve learned about maximizing your supplements’ impact:
- Your CNS state matters more than you think
- Relaxation improves enzymatic activity and nutrient transport
- Parasympathetic tone supports gut health and microbial balance
- Stress blunts absorption and increases inflammation

Simple ways to activate rest-and-digest mode before meals or supplements:
- Deep breathing for 60 seconds
- Meditation, humming, singing, or vagus nerve stimulation
- Creating a calm, screen-free environment
- Chewing slowly and eating mindfully

A relaxed body is a receptive body.
If you want to truly optimize your health stack, start by calming your system.

What’s one ritual that helps you shift out of stress mode?

#parasympatheticnervoussystem #nervoussystemhealth #digestivewellness #supplementabsorption #vagusnerveactivation #restanddigest #biohackyourhealth #functionalnutrition #gutbrainconnection

PMID: 22178086
PMID: 25101026
PMID: 25689247
PMID: 25830558
PMID: 27981187
PMID: 28126500
PMID: 29467611
Most people don’t realize how critical choline i Most people don’t realize how critical choline is until their brain and body start slowing down.

I was genuinely shocked when I first learned how widespread choline deficiency is. Even people eating clean, nutrient-dense diets often don’t get enough. This can show up as brain fog, poor memory, low motivation, and slower recovery after workouts.

That’s where Alpha-GPC comes in. It’s one of the most effective and bioavailable forms of choline available today.

Here’s why it matters:
- Delivers about 40% choline by weight, making it a highly concentrated source
- Easily crosses the blood–brain barrier to increase acetylcholine, the neurotransmitter responsible for learning, focus, and muscle activation
- Research shows it can improve focus, cognitive flexibility, and reaction time with just one dose

Alpha-GPC benefits backed by science:
- Sharper mental clarity and faster response time
- Supports memory formation and short-term recall
- May improve physical power output and coordination
- Useful for both brain longevity and athletic performance
- Often stacked in pre-workouts or nootropic blends

But here’s the deeper issue: choline is an essential nutrient your body cannot produce in sufficient amounts. And deficiency affects more than just your brain.

Low choline can contribute to:
- Non-alcoholic fatty liver (NAFLD)
- Mood dysregulation and poor stress response
- Muscle weakness and poor physical recovery
- Elevated homocysteine, a risk factor for heart disease

If you choose to supplement, look for:
- 70% or 90% potency
- Soy-free, non-hygroscopic powders or capsules
- Clinical doses between 350 to 700 mg per day

One source I trust for Alpha-GPC is GeniusPure from @nnbnutrition, which meets the standards I look for in formulation: clean, stable, and evidence-based.

Have you tried Alpha-GPC before? What benefits have you noticed?

#alphagpc #choline #nootropics #brainhealth #cognitivesupport #mentalclarity #supplementscience

PMID: 2071257
PMID: 29042830
PMID: 39683633
PMC4595381
https://www.nnbnutrition.com/ingredients/geniuspure/
Your body has a built-in detox system?! Most peop Your body has a built-in detox system?!

Most people focus on what they eat, but when you eat (or don’t eat) might matter even more.

Fasting activates autophagy, your body’s way of cleaning out damaged cells and regenerating healthier ones. It’s like taking out the cellular trash. And the best part? It’s completely FREE.

Science-Backed Benefits of Fasting:
- Immune System Reset: Prolonged fasting stimulates stem cell regeneration, repairing and strengthening the immune system .
- Metabolic Health & Insulin Sensitivity: Improves blood sugar regulation, reduces insulin resistance, and lowers the risk of metabolic diseases.
- Inflammation Control: Fasting reduces pro-inflammatory markers, supporting gut health, joint health, and overall longevity.
- Brain Health & Cognitive Function: Increases BDNF (brain-derived neurotrophic factor), which protects neurons, enhances memory, and may reduce the risk of neurodegenerative diseases.
- Longevity & Anti-Aging: Fasting lowers oxidative stress and activates pathways linked to longer lifespan and cellular repair.
- C@ncer Therapy Support: Research suggests fasting makes c@ncer cells more vulnerable to treatment while protecting healthy stem cells.

How to Start Fasting:
- Time-Restricted Eating (TRE): 14-16 hours fasting, 8-10 hours eating window.
- Intermittent Fasting (IF): Alternate fasting days with normal eating days.
- Prolonged Fasting: 24-48+ hours for deeper metabolic and immune benefits (consult a professional before extended fasts).

What benefits have you noticed from fasting? Tell me in the comments!

Repost from the great @dr.mindypelz, a fasting and hormone expert who wrote a great book on fasting for women called Fast Like a Girl.

#fasting #autophagy #metabolichealth #brainhealth #longevity #stemcells #inflammation #biohacking

PMID: 24905167
88% of American adults are metabolically dysfuncti 88% of American adults are metabolically dysfunctional?!

The CDC reports that 37 million Americans have diabetes (mostly type 2), while 96 million have prediabetes. These staggering statistics highlight the urgent need for effective strategies to improve metabolic health.

For centuries, berberine has been a trusted remedy in traditional Chinese and Ayurvedic medicine, praised for its ability to lower blood sugar and improve metabolic function.

But there’s one problem: standard berberine can be tough on the gut.

Here’s why:
Standard berberine needs to be broken down in the gut for absorption, which often causes bloating, cramping, or discomfort for many people.

Enter Dihydroberberine (DHB), a science-backed upgrade. DHB is the form your body naturally converts berberine into, so it skips the digestive irritation altogether.

Why DHB is the next-gen berberine:
- 5x more bioavailable and easier for your body to absorb
- 2x longer-lasting (8 hours vs. 4 hours)
- Improves insulin sensitivity and supports healthy blood glucose levels
- Gut-friendly—no GI distress that’s common with berberine
- Supports anti-aging by reducing glycation end-products
- Helps optimize body composition by driving carbs to muscles, not fat

Some even compare DHB to Metform!n, but with fewer side effects. 

I highly recommend DHB for anyone looking to:
- Improve blood sugar control & reduce post-meal spikes.
- Enhance metabolic health, especially on a keto or low-carb lifestyle.
- Support longevity and cellular function.

Pro tip: Take DHB 20-30 minutes before meals (especially carb-heavy ones) for maximum impact.

So, are you team berberine, DHB, or curious to try? Let’s chat in the comments!

Comment "DHB25" and I’ll DM you my top DHB picks!

#bloodsugarhealth #dihydroberberine #ancientmedicine #modernscience #longevitytips #ketolifestyle

PMID: 29515798
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