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VITAMIN C

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Even for someone who studies nutrition, food label Even for someone who studies nutrition, food labels can feel confusing... and that is not an accident?!

Many are designed to distract you with front-of-package claims while hiding the real story on the back.

Here is how to read them in a way that actually helps your health:

- Serving size: The first thing to check. That “single” candy bar might be 3 servings, which means 3x the sugar and calories you think you are eating.
- Nutrients that matter: Look for fiber, protein, vitamins, and minerals. These are the building blocks of health.
- % Daily Value (%DV): Quick guide for context. 5% or less is low, 20% or more is high. For example, 20% fiber is great. 20% added sugar is not.
- Ingredients list: Ordered by weight. Watch for sugar under different names like dextrose, maltose, or corn syrup. Seeing several of these is a red flag.
- Front-of-package claims: “Low fat", “natural", or “heart healthy” often mislead. A gummy bear can be low fat but still packed with sugar.
- Number of ingredients: More than 10, or ones you cannot pronounce, usually signals an ultra-processed food.

Why this matters: many processed foods are engineered for the “bliss point", the precise mix of sugar, fat, and salt that makes you crave more than your body needs. Once you know to look for it, you will see the pattern everywhere.

Next time you shop, flip the package over and take 10 seconds to scan these points. Small, consistent choices like this make a big difference over time.

What is the most surprising thing you have ever found on a label?

#nutritiontips #foodlabels #healthyliving #eatrealfood #functionalnutrition #wellnesstips

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I never realized how much untapped potential was s I never realized how much untapped potential was sitting in my kitchen until I started looking at herbs and spices differently.

They are more than flavor. They are concentrated plant medicines that cultures have used for centuries and science is now beginning to validate.

Many are packed with antioxidants, anti-inflammatory compounds, and gut-friendly properties that can make a real difference in how you feel day to day.

A few highlights worth knowing:
- Some spices deliver 10-50x more antioxidant capacity than many fruits and vegetables
- Cinnamon may modestly support fasting glucose and lipid markers
- Ginger taken daily has reduced exercise-induced muscle soreness in studies
- Garlic can help lower blood pressure in people with hypertension
- Turmeric’s curcumin can reduce inflammatory markers, especially when absorbed well

Use and storage tips to get more from every pinch:
- Pair turmeric with black pepper to boost curcumin absorption by up to 2,000%
- Add minced garlic near the end of cooking or enjoy it raw so more allicin survives heat
- Toast whole spices like cumin or mustard seed briefly before grinding for richer flavor and better release of oils
- Keep jars in a cool, dark place and replace ground spices every 6 to 12 months for potency
- Easy wins: cinnamon in oats or coffee, ginger in smoothies or tea, turmeric in eggs or soups, rosemary on potatoes, basil on tomatoes

I keep a few go-to blends on the counter so it is effortless to use them daily. Small choices compound.

Save this as a mini cheat sheet and share it with a friend who loves to cook. What is your go-to healing spice and how do you use it?

#herbalmedicine #healingfoods #spicesforhealth #antiinflammatorydiet #functionalnutrition #guthealth #nutritiontips #kitchenhacks

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PMID: 9619120
Being dehydrated can make you less smart?! Even a Being dehydrated can make you less smart?!

Even a mild 2 to 3% drop in hydration can significantly impair your memory, focus, and cognitive speed.

But here's the part no one talks about: drinking water alone isn’t enough.

Your brain needs electrolytes to function. Without them, water can’t properly hydrate your cells or fuel the systems that regulate hormones, neurotransmitters, and brain signaling.

And since the brain is up to 85% water, even slight imbalances can create a cascade of issues.

If you're experiencing any of the following:
- Brain fog
- Fatigue or poor focus
- Mood swings or low motivation
- Muscle cramps or tingling
- Constipation or brittle nails
- Heart palpitations or rapid breathing

…it might not be burnout. It might be mineral depletion.

The key electrolytes to monitor include:
- Sodium: Supports nerve conduction and fluid balance
- Magnesium: Essential for over 300 enzyme reactions, including those that regulate stress
- Potassium: Critical for heart rhythm, muscle contractions, and hydration
- Calcium: Helps regulate nerve impulses and muscle function
- Chloride: Maintains acid-base balance and hydration
- Bicarbonate: Balances pH in the blood and prevents acid buildup
- Phosphate: Supports ATP production, bone strength, and cellular energy

Most people lose over 80 ounces of water per day through breath, sweat, and elimination. Add stress, caffeine, and exercise to the mix, and you’ve got the perfect storm for depletion.

I've seen hundreds of people chase energy hacks while ignoring hydration. Electrolytes are often the missing link.

What do you use to stay hydrated with minerals? Share below so others can learn too!

#electrolytebalance #brainfogrelief #hydrationtips #biohackinghealth #mineraldeficiency #naturalenergy #womenshealthtips #fatiguesupport

PMID: 10919961
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PMID: 24480458
You can eat clean, move your body, and follow ever You can eat clean, move your body, and follow every “healthy” rule… and still run into nutrient gaps.

I’ve seen this many times, especially in people following plant-based diets.

On paper, everything looks great. In reality, they’re dragging through the day, dealing with brain fog, brittle nails, mood dips, or energy crashes that don’t add up.

Here’s why: not all nutrients are easy to get or absorb from plants. Some are missing entirely while others are harder for the body to use.

A few of the most common ones include:
- Vitamin B12, only in animal foods, essential for energy and nerve health
- Iron, harder to absorb in plant form
- Zinc, often blocked by compounds in grains and legumes
- Omega-3s (EPA/DHA), concentrated in fatty fish, not flax or chia
- Vitamin D, mostly from sunlight, rarely enough from food
- Creatine, taurine, and carnitine, important for muscle and brain performance but absent in plants
- Minerals like selenium, iodine, and calcium, which depend on soil quality and variety of intake

The good news is that these gaps can be managed when you know where to look. That might mean:
- Choosing supplements like methylcobalamin B12 or algae-based DHA
- Pairing foods to boost absorption, such as vitamin C with plant iron
- Running labs to see where you actually stand rather than guessing
- Adjusting nutrition with the seasons, stress levels, and life stage

Nutrition is never one-size-fits-all. What matters most is aligning your food choices with your biology, not just your beliefs.

If you eat plant-based, save this as a checklist and share it with someone who may be struggling. Awareness is the first step toward thriving, not just surviving.

Have you ever uncovered a hidden deficiency that explained your symptoms?

#vegetariannutrition #plantbaseddeficiency #micronutrients #b12deficiency #omega3 #zincdeficiency #functionalnutrition #worldvegetarianday

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1 in 3 U.S. women and 1 in 5 men take calcium supp 1 in 3 U.S. women and 1 in 5 men take calcium supplements.
But do they actually help... or do they quietly harm?!

Here is what the strongest evidence shows:
- Fractures: In community-dwelling adults, calcium or calcium plus vitamin D supplements show no reduction in hip, spine, or total fractures. Some benefit may exist in frail or institutionalized groups.
- Kidney stones: In the Women’s Health Initiative trial of 36,000+ adults, calcium plus vitamin D raised stone risk by 17%.
- Cardiovascular risk: A 2021 meta-analysis of 13 RCTs found calcium supplements increased cardiovascular disease by 15% and coronary heart disease by 16%. Results are mixed, but the concern is real.
- Food vs pills: Food calcium is safer. Supplements cause sharp blood calcium spikes that may explain the kidney stone and cardiovascular findings.

How to do it better:
- Aim for 1,000 to 1,200 mg per day from food first: dairy or fortified alternatives, canned salmon or sardines with bones, leafy greens, calcium-set tofu, fortified juices and cereals.
- Use supplements only to fill a gap. Split doses into 500 mg or less with meals.
- Stay below the upper limit of 2,000 to 2,500 mg per day from food plus supplements.
- For kidney stone history, choose food sources over pills.
- Strong bones also depend on protein, vitamin D, resistance exercise, fall prevention, and medications when indicated.

Calcium is important, but how you get it matters. Food sources build stronger foundations, while pills are best saved for true gaps.

What do you rely on for bone health? Mostly food, supplements, or both?

#calcium #bonehealth #osteoporosis #nutritionfacts #supplements #evidencebasedwellness

PMID: 16481635
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PMID: 33530332
93% of Americans use caffeine daily. Yet 50% are s 93% of Americans use caffeine daily. Yet 50% are slow metabolizers.

That means half the population may be prone to jitters, anxiety, disrupted sleep, and inconsistent energy.

In a new double-blind trial on trained runners, enfinity® paraxanthine did more than match caffeine during a 10K run. It outperformed it.

Here’s what researchers found:
- 6.8% boost in executive function
- 23.2% faster post-run reaction time vs placebo
- 29.6% faster than caffeine plus paraxanthine combo
- 26.9% fewer cognitive errors than caffeine
- No stimulant-related side effects or negative blood markers

After decades working with bioactive compounds, I can say caffeine metabolism issues are among the most common challenges I see.

The problem is not caffeine itself. It is how your body processes it.

That is why enfinity® paraxanthine stands out:
- Provides clean, consistent energy regardless of genetics
- Boosts dopamine and focus-enhancing neurotransmitters
- Shorter half-life (3.1 vs 4.1 hours for caffeine) for smoother recovery
- 22% less bitter taste
- GRAS certified and stimulant-safe
- Supports blood flow, memory, clarity, and neuroprotection

You can now find enfinity® powering products from innovators like:
@healthgev
@unmatchedsupps
@drinkupdate
@muscletech
@hydroxycut
@lifecider_
@buckedup
@get_mte

For performance, cognition, and clarity under stress, the results speak for themselves.

Comment “PRX25” and I will DM you my favorite enfinity®-powered picks to explore.

#paraxanthine #nootropics #caffeinefree #cleanenergy #mentalclarity #focussupport #biohackyourbrain #preworkoutscience

PMID: 36818692
PMID: 37780231
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PMID: 38745415
https://enfinityenergy.com/
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