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VITAMIN C

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CAFFEINE ADDICTION? DO THIS INSTEAD

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You Are More Bacteria Than Human

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Awakened Uplift

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What if the “easygoing” youngest child was car What if the “easygoing” youngest child was carrying the heaviest emotional load?!

I learned to scan the room before I even walked in.
I figured out what to say to keep things from blowing up.
I became the “easy” one. The one who never asked for too much.

This is not uncommon. In family systems theory, it is called emotional parentification. A child takes on responsibility for the emotional climate of the home.

Research on birth order shows that youngest children often slip into roles like entertainer, mediator, or peacekeeper, especially in chaotic environments.

On the surface, it can look like resilience. But beneath it often sits:
- Chronic guilt for being “spared” compared to others
- Trouble expressing your own needs without fear of conflict
- Anxiety from believing peace is always your job to protect

For me, healing began when I realized:
I do not have to hold what was never mine to carry.
I can still care deeply and let go of the fixer role.
I am allowed to feel safe without managing everyone else’s emotions.

If you grew up as the youngest and feel like you have been holding more than anyone realizes, you are not alone. That calm was never accidental. It was a survival skill.

What role did you learn to carry in your family?

#birthorderpsychology #innerchildhealing #emotionalresilience #familyroles #mentalhealthawareness #parentifiedchild #healingjourney #traumainformed

Snippet from The Great Unlearn Podcast by @cal.callahan

https://psycnet.apa.org/record/2011-09629-007
https://psycnet.apa.org/record/1996-98980-000
We often talk about glowing skin, shiny hair, and We often talk about glowing skin, shiny hair, and that radiant energy...
But what about the less glamorous topics—like toenail fungus?!

Medically known as onychomycosis, this fungal infection affects around 10–12% of adults worldwide and can rise to 20–30% in older adults due to factors like poor circulation and a slower nail growth rate. 

If left untreated, it can spread, cause pain, and even increase the risk of secondary bacterial infections—especially for those with diabetes or compromised immune function.

The good news? Nature has solutions!
- Tea Tree Oil: Antifungal and antiseptic; apply directly to the affected nail.
- Colloidal Silver: Antifungal and antibacterial; soak a cotton ball and bandage it to the toe overnight.
- Oregano Oil: Rich in thymol and carvacrol, compounds known for their potent antifungal properties.
- Epsom Salt Soaks: Helps soften nails and reduce fungal load when combined with antifungal treatments.
- Apple Cider Vinegar: Creates an acidic environment that makes it harder for fungi to thrive.

Need more intensive treatment?
Oral antifungals like terbinafine (Lamisil) or itraconazole (Sporanox) have 70–80% cure rates but require a prescription. 

For milder cases, topical options like Efinaconazole (Jublia) or Ciclopirox (Penlac) can help—though they require consistent, long-term use.

Prevention is key!
- Keep feet dry and clean
- Avoid walking barefoot in communal showers
- Wear breathable footwear
- Use antifungal foot sprays or powders
- Trim nails straight across and disinfect clippers

Beautiful feet are the foundation of a grounded soul. Let’s not neglect them!

Did I miss any good toenail fungus remedies? Let me know in the comments!

#toenailfungus #onychomycosis #healthyfeet #foothealth #naturalremedies #antifungaltreatment #supplementsthatwork

PMID: 10357864
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PMID: 28639462
PMID: 9665975
Your gut health is shaped not just by what you eat Your gut health is shaped not just by what you eat, but by how often you feed the “good” microbes and how well you support their growth.

Think of it like gardening. Prebiotics are the fertilizer. Probiotics are the plants you add. Polyphenols are the protective helpers that keep the soil healthy. When you bring them together, your gut can work at its best.

A few extra tips to take this further:
- Rotate your prebiotic sources. This helps feed a wider variety of microbes instead of the same ones every day.
- If you use fermented foods for probiotics, make sure they have live cultures and have not been pasteurized. Heating or shelf-stable processing can wipe out the beneficial bacteria.
- Polyphenol-rich foods like berries, dark chocolate, and green tea also feed microbes and help them produce anti-inflammatory compounds.
- If you have IBS or sensitive digestion, low-FODMAP prebiotic options like kiwi, chia, pumpkin, and cooked-then-cooled potatoes can be easier to tolerate while still supporting gut health.
- Combining prebiotics and probiotics in the same meal (a synbiotic) can make it easier for the beneficial bacteria to survive and thrive.

Your gut affects far more than digestion. The right balance can support your immune system, hormone metabolism, and even mood regulation. Small, consistent changes here can make a big difference over time.

Which of these foods are already part of your daily routine?

#guthealth #microbiome #digestivehealth #fermentedfoods #fiberfoods #polyphenols #nutritiontips

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Why do we feel guilty for being tired?! Our bodie Why do we feel guilty for being tired?!

Our bodies are designed for both energy and rest. Yet, modern culture glorifies hustle and productivity, making exhaustion feel like a badge of honor instead of a warning sign.

If you constantly need stimulation—caffeine, noise, screens—just to function, you may have lost your ability to truly feel. Your baseline has become overstimulation, leaving no room for natural cycles of energy and rest.

Signs You Might Be Overriding Fatigue:
- Relying on caffeine or stimulants to feel "normal"
- Struggling to unwind, even when you're exhausted
- Feeling restless, anxious, or unable to focus
- Needing constant background noise (TV, music, social media)
- Waking up tired despite getting hours of sleep

How to Break the Cycle:
- Honor your fatigue: Instead of masking exhaustion, acknowledge it. Your body is asking for rest, not more stimulation.
- Create space for stillness: Try reducing screen time before bed, walking without music, or sitting in silence for a few minutes daily.
- Support your circadian rhythm: Morning sunlight, balanced meals, and movement help reset your body’s natural energy patterns.
- Optimize recovery: Prioritize deep, restorative sleep with proper sleep hygiene and adaptogenic support when needed.

We’re not meant to be "on" all the time. Being tired is human. Rest is necessary. The real question is: Will you listen to your body or keep running on empty?

How do you allow yourself to rest without feeling guilty?

#sleephealth #stressrecovery #energybalance #circadianrhythm #mentalwellness #holistichealth #nervoussystem

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Most adaptogen supplements are inconsistent in pot Most adaptogen supplements are inconsistent in potency and purity?!

- Rhodiola adulteration is common. Many products contain low-quality extracts or even different species altogether.
- Potency varies greatly. Where and how it is grown changes the effects you feel.
- Some adaptogens carry side effects. Ginseng and licorice root, for example, can impact blood pressure and hormone balance.

This is why salidroside stands out.

Salidroside is the most bioactive compound in Rhodiola. It is the driver of its adaptogenic, neuroprotective, and anti-fatigue effects.

Research shows salidroside works at lower doses than rosavins (another Rhodiola compound) while offering stronger resilience against stress and measurable support for cognition.

Salidroside Benefits:
- Supports stress resilience by regulating cortisol and improving mental endurance
- Boosts cognitive function by protecting neurons from oxidative damage and enhancing memory and focus
- Increases energy by stimulating mitochondrial biogenesis for better physical and mental performance
- More potent than rosavins, confirmed in comparative studies
- Can be standardized for purity and produced sustainably, unlike most Rhodiola extracts

I have always been fascinated by precision in supplementation. The right compound at the right dose, without fillers or inconsistencies, is where the biggest impact comes.

That is why I am excited about SalidroPure™ from @nnbnutrition. It is a pure, concentrated salidroside that delivers the equivalent of 2,000 mg of Rhodiola rosea in just 20–30 mg.

What is your experience with adaptogens? Have you found one that truly works for you?

#salidroside #adaptogens #rhodiola #stressrelief #mitochondrialhealth #cognitiveperformance #nootropics #naturalenergy

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PMID: 26626192
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Ever noticed how the healthiest people stick to th Ever noticed how the healthiest people stick to the same core foods?!

There’s a reason... nutrient-dense, high-quality foods are the foundation of longevity, metabolic health, and performance.

Here are 10 science-backed foods I always keep stocked in my fridge:

- Organic Ground Beef: A powerhouse of bioavailable protein, iron, B vitamins, and essential fats. Bonus: use tallow for cooking!

- Blackberries: Loaded with polyphenols and aroma compounds that support gut health and inflammation.

- Danish Grass-Fed Butter (Salted): Higher in omega-3s, CLA, and vitamin K2 than conventional butter.

- Premium Eggs: Cage-free, soy-free, truly free-range for a superior nutrient profile. Choline + omega-3s = brain fuel!

- Pomegranate Seeds (Arils): A top source of ellagitannins, which support mitochondrial function and metabolic health.

- A2 Milk: Easier to digest than conventional dairy due to its unique protein structure.

- Low-Carb Nut Butter: Clean protein and healthy fats without added sugars or inflammatory oils.

- Medicinal Mushrooms: Shiitake and maitake boost immune resilience, brain function, and gut health.

- Heritage Bacon (No Nitrates): High-quality animal fats support hormonal health and satiety.

- Dark Chocolate (90-95%): Low sugar but packed with polyphenols and flavonoids for heart and brain health.

BONUS STAPLES: 
Local honey (immune support), walnuts (brain-boosting omega-3s), and blueberries (antioxidant powerhouse).

Want to optimize your nutrition?
Start by stocking your fridge with these foundational foods—your future self will thank you.

Which of these foods do you already stock in your fridge? And what’s your go-to meal or snack using them?

#ancestralnutrition #wholefoods #metabolichealth #antiinflammatorydiet #guthealth #brainfood #hormonehealth #superfoods #longevity

PMIDs: 26950145, 30463617, 33572016, 21673178, 29315725, 28404579, 28119084, 33433946, 26633248, 27683874, 21196761, 32021162, 31329250
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