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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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2 kiwis 1 hour before bed. That’s it. In a recent 2 kiwis 1 hour before bed. That’s it.

In a recent study on elite athletes, this simple habit led to:
- 47% less time spent awake
- 27% fewer nighttime awakenings
- 1 extra hour of total sleep
- Sleep efficiency increased from 85% to 93%
- Better morning alertness and reduced fatigue

This isn’t hype. It’s the power of nutrient synergy working with your biology.

Kiwis are rich in:
- Serotonin precursors, which help regulate your sleep-wake cycle
- Folate, often low in those with insomnia
- Vitamin C and antioxidants, which reduce inflammation and protect brain and nerve function
- Fiber and actinidin, a natural enzyme that may enhance digestion and gut health, both closely tied to better sleep quality

As someone who’s spent years researching natural ways to optimize recovery and performance, I can tell you: this is one of the easiest, most low-cost strategies I’ve seen backed by real results.

If you're constantly tired, relying on caffeine, or struggling to fall asleep or stay asleep, it’s worth trying something this simple.

Eat 2 kiwis 1 hour before bed for 4 weeks. See how your body responds. Track your sleep, your energy, your focus.

Have you ever tried a whole-food solution that noticeably improved your sleep or energy? Share what worked for you below!

#sleepoptimization #nutritionforsleep #circadianhealth #recoveryscience #healthoptimization

PMID: 37242157
2023, Atlantic Technological University Donegal, Ireland

Repost from @dr.williamwallace
Cravings, fatigue, or brain fog while fasting?! Y Cravings, fatigue, or brain fog while fasting?!

You might not need to fast harder. You might just need to fast smarter.

Fasting is one of the most powerful tools for improving metabolic health, body composition, and cognitive resilience. But if your energy crashes or your mood dips, it's often because your body is running low on critical nutrients.

After years of research and clinical application, these are the supplements I rely on to make fasting more effective, sustainable, and energizing:

C8 MCT Oil (1–2 tbsp):
- Quickly converts into ketones for clean energy
- Supports focus and brain performance
- Increases satiety without breaking your fast

Electrolytes:
- Replaces sodium, potassium, magnesium lost during fasting
- Prevents dehydration, cramps, and low energy
- Maintains fluid balance and cellular function

Magnesium (200–400 mg):
- Supports energy metabolism and muscle recovery
- Enhances sleep and insulin sensitivity

Exogenous Ketones (5–10 g):
- Helps you get into ketosis faster
- Reduces brain fog and supports endurance
- Helps stabilize blood sugar levels
(Start low and assess tolerance)

Apple Cider Vinegar (1–2 tbsp diluted):
- Promotes stable glucose and insulin response
Reduces appetite and supports gut health

Curcuprime (500–2,000 mg):
- Antioxidant and anti-inflammatory support
- Protects cells during fasting stress

NAC (600–1,800 mg):
- Precursor to glutathione, the body's master antioxidant
- Supports detox and immune resilience

Dihydroberberine (100–300 mg):
- Optimizes glucose control and insulin function
- Enhances metabolic efficiency

Fasting alone is powerful. But when you give your body the right tools, it becomes a true metabolic reset.

Which of these are already part of your stack? Anything you swear by that I didn’t list?

#intermittentfasting #metabolichealth #electrolytes #nutritiontiming #healthoptimization

PMID: 31082167
PMID: 32766316
PMID: 33233502
PMID: 34208683
PMID: 34883514
PMID: 36904147
PMID: 38863920
Your brain runs on what your GUT produces... A he Your brain runs on what your GUT produces...

A healthy gut microbiome creates the chemical signals that lift your mood, sharpen your thinking, and keep your stress response steady.

When that system breaks down, it is not “in your head”. It is in your small intestine.

What the science shows is powerful:
- Around 90% of your serotonin is made in the gut, not the brain. This shapes mood, digestion, and overall stability.
- Gut inflammation can send nonstop alarm signals through the vagus nerve, which can shift your brain into stress mode even when nothing is wrong.
- SIBO and dysbiosis can block nutrient absorption. Minerals like iron, zinc, and magnesium support focus, energy, and neurotransmitter production, so low absorption hits mental clarity fast.
- Some bacterial overgrowths make toxins that trigger immune activity. That inflammation can affect everything from sleep quality to emotional balance.

I have seen this pattern so many times in real people. When someone improves their gut integrity, their brain often follows. Not because of motivation or “positive thinking”, but because their biology finally has what it needs to feel balanced.

If you want to support your gut–brain axis, think in layers:
- Repair the gut lining with nutrient-dense foods like bone broth.
- Choose low-FODMAP vegetables if you are dealing with SIBO so you are not feeding the overgrowth.
- Use herbs like oregano for natural antimicrobial support.
- Get omega-3s from wild salmon to calm inflammation and support brain repair.
- Reduce sugar, alcohol, processed oils, and high-FODMAP foods like garlic and onions.

What is the first sign your gut is off for you personally?

Comment "Gut25" and I will DM you supplements that actually make a difference!

#gutbrainaxis #guthealth #microbiome #mentalclarity #functionalnutrition

PMID: 25470391
PMID: 25860609
PMID: 37599717

Repost from @drmarkhyman 🙌
If your supplement drawer is full but your results If your supplement drawer is full but your results are thin, the fix probably isn’t more pills. It is smarter pairings.

Your body runs on synergy. Nutrients are team players that help each other get absorbed, activate enzymes, and build tissue. When you take one without its partner, you often miss the benefit you were after.

Quick ways to stack smarter:
- Calcium works best with vitamin D for absorption and with vitamin K2 to support bone targeting
- Magnesium helps activate vitamin D and also supports calm and sleep quality
- Vitamin C improves non-heme iron absorption and is required for collagen formation
- Zinc supports immune function, and short-term high-dose zinc lozenges can shrink cold duration when started early
- Collagen plus vitamin C before training may boost collagen synthesis in tendons and ligaments
- Probiotics with prebiotics feed the microbes you are trying to grow, though bone benefits are uncertain
- Be cautious with “everything together” megadoses. Some minerals compete for the same transporters, and several products can add up to exceed safe upper limits

Practical guide:
- Food first. Whole foods naturally provide helpful combinations
- Fill real gaps. Aim for Ca 1,000-1,200 mg and Mg 320-420 mg per day from diet plus targeted supplements as needed
- Time it right. Take iron away from calcium, and pair iron with vitamin C
- Keep totals safe. For example, most adults should keep supplemental magnesium at or below 350 mg per day unless supervised, and zinc below 40 mg per day long term

Strong results come from the right pairs, consistent habits, and realistic doses. Save this as your checklist and share it with someone who is taking single nutrients in isolation.

Which pairing in your routine has made the biggest difference? Which one are you unsure about trying next?

#supplementscience #micronutrients #functionalnutrition #nutritionfacts #healthoptimization

PMID: 27378206
PMID: 27852613
PMID: 29677309
PMID: 30541089
PMID: 32826966
What if one supplement could sharpen your mind, po What if one supplement could sharpen your mind, power your muscles, support your hormones, and help you age better?!

It exists. It’s creatine.

This isn't just a gym supplement. Creatine monohydrate is one of the most studied, safest, and most effective compounds in nutrition science.

Yet most people still think it’s only for bodybuilders. Here’s what they’re missing:
- Boosts short-term memory, working memory, and reaction speed
- Enhances dopamine and norepinephrine activity for better focus and mood
- Increases ATP energy in both muscles and brain cells
- Supports mitochondrial health and may reduce brain fatigue
- Can improve strength, power output, and muscle recovery
- Helps preserve lean mass as we age
- May support bone health, eye health, and testosterone levels
- Particularly beneficial for vegetarians and vegans who often have lower baseline creatine stores

Your body makes creatine from glycine, arginine, and methionine, but most people do not produce or consume enough to fully saturate tissues. Especially under stress, intense training, or cognitive demand.

According to the International Society of Sports Nutrition, creatine monohydrate is safe for long-term daily use and effective even for non-athletes.

I take it daily. Most of my clients do too. And I truly believe it’s one of the most underrated tools for overall performance and longevity.

Have you tried creatine before? Drop your experience or questions below!

Comment “Creatine Guide” and I’ll DM you my complete breakdown to help you supplement with confidence.

#creatine #supplementscience #brainhealth #strengthtraining #healthoptimization

PMID: 14561278
PMID: 21448658
PMID: 28615996
PMID: 29704637
PMID: 31012130
When movement is rhythmic, coordinated, and a litt When movement is rhythmic, coordinated, and a little bit joyful, the brain responds differently?!

Not in a vague, feel-good way, but in a very real, measurable, neurological way.

Dancing is one of the few forms of movement that asks the brain to do many jobs at the same time.

You are tracking rhythm, remembering sequences, adjusting balance, reading space, responding to music, and often interacting with other people.

That stacked demand is exactly what makes it powerful!

A few deeper points most people never hear:
- Learning and practicing dance steps increases cognitive load. That challenge helps build cognitive reserve, which is linked to better thinking skills later in life.
- Music layered onto movement boosts dopamine signaling. Dopamine is critical for learning, motivation, and forming habits, not just pleasure.
- When aerobic movement also requires focus and coordination, it is associated with stronger BDNF signaling compared to repetitive movement. BDNF supports memory, learning, and neuroplasticity.
- Dancing with others adds a social signal to the brain. Social connection itself is associated with lower stress responses and better long-term cognitive health.

This is one reason I keep coming back to enjoyment when we talk about movement. The brain does not benefit from what you do once. It adapts to what you repeat. If movement feels expressive instead of punishing, people keep showing up.

You do not need perfect technique or a studio. You just need movement that asks your brain to stay present, adapt, and feel something along the way.

What kind of movement makes time disappear for you?

#brainhealth #neuroplasticity #cognitivereserve #movementmedicine #longevity

PMID: 12815136
PMID: 21282661
PMID: 23447455
PMID: 29995884
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