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Mental Health Counselor, Trauma Specialist, and Sports Therapist 

Dr. Andrew Cruz, MD is a psychiatry specialist in Belmont, MA. He currently practices at Mclean Hospital. He is also a pianist-turned-doctor who was inspired to pursue medicine after graduate school by the homeless, uninsured population in his hometown. He believes in the power of shared suffering and how medicine can help relieve it. He has participated in many extra-curricular activities and led organizations to give back to his community. As a gay Hispanic-American, he is also passionate about advocating for marginalized communities. Through his experiences, he has learned the importance of prioritizing and well-roundedness to become the best doctor. He encourages potential medical students to pursue what they are passionate about, as it will help them change the world.

Dr. Calvin Fitch is a clinical psychologist based at Harvard Medical School/Mass General Hospital. His ambition, drive, and quiet confidence have launched him from humble beginnings of being unstably housed to being on faculty at the top academic institutions in the world including Harvard Medical School and Fenway Health, the largest LGBT healthcare and research institution in the world.
 
Dr. Fitch  operates a private practice as “The Social Anxiety Doctor” in both Massachusetts and Florida. Dr. Fitch recognizes that much of human distress is driven by living in a world that is not the most validating of our unique individual identities or experiences. He leverages his own experiences overcoming social anxiety caused by racism and heterosexism and combines this with his world-class Psychology training to teach and model ways for others to find joy in a sometimes invalidating world

Mary May, MFT is a clinician dedicated to helping her clients identify, confront & resolve interpersonal conflict & barriers to success. She believes in empowering individuals to nurture & build sustaining relationships for inner & outer happiness. Mary utilizes evidence-based practices & has been effective with children, adolescents, young adults, individuals & couples.

Mary is an innovative speaker and trainer, educator, and presenter. Key elements of concentration include the development of prevention and sustainable interactions with innovative strategies that promote personal growth in language and productivity.  She is a sought-after facilitator guiding the development of cohesive teams, leadership, elevated implementation, and change agency. Mary is a staunch advocate for preventative care and bridging the gap of wellness by integrating diverse and equitable solutions. Butterfly Love Academy offers consulting, coaching, prevention, and team building narratives that sustain.

Dr. Chapple-Love is a licensed counseling psychologist and owner of Elle Psychological Services, LLC in Las Vegas. She earned her bachelor's in Forensic Psychology (2007), master's in Forensic Psychology (2010), and Ph.D. in Counseling Psychology (2018). She has experience in Forensic and Correctional Psychology, court-mandated individuals, and sexual health. She is a member of the executive board of the Nevada Psychological Association (NPA), and currently serves as the President, the first Black-identified psychologist in the organization's 65 year history. Her practice focuses on diversity, equity, and inclusion training and consultation.

Dr. Janie Lacy is a Licensed Relationship Trauma Psychotherapist with over a decade of experience. She helps women break free from toxic relationships, creating breakthrough experiences from the inside out. She's a nationally recognized expert and the creator of Woman Redeemed, an intensive experiential group experience. Janie has been featured on Good Therapy, Your Tango, Daily Buzz, Fox, ABC, CBS, CNN, NBC, Spectrum News, Ivanhoe Broadcast News, Fox Soul and the Bill Cunningham Show. She holds a Bachelors of Science in Business Administration, a Master’s in Counseling Psychology, and a Doctorate in Clinical Psychology. She is the host of the syndicated VoiceAmerica Show "Let’s Talk About It with Janie Lacy." Her accolades include Onyx Magazine's 2020 “Woman on the Move,” Orlando Magazine's 2019 “Women of the Year” and African American Chamber of Commerce of Central Florida 2018 “Enterprise Business of the Year.”

Tanisha M. Ranger, PsyD, CSAT is a licensed clinical psychologist specializing in sexual addiction/compulsion, chronic relationship problems, and trauma. She earned her doctorate from Widener University and has been a therapist for over nearly two decades. Ranger has sought additional training in sexual addiction, financial disorders, trauma treatment, couples therapy, and military members/families. She is a National Register Health Service Provider and provides a safe, supportive, nonjudgmental space. Ranger tailors her therapeutic approach to fit the client and problem, using integrative and client-centered techniques. She is passionate about helping her clients realize their own power.

Hi there. This is a great question, what nutrients or supplements can help with depression? And when we talk about depression, we're talking about small-d depression, the mood state that most of us experience on a fairly regular basis where we're just not feeling as happy or as motivated or as engaged as we want to be. We're not talking about treating major depressive disorder, which is a disease state, and we don't want to do that with supplements and nutrients. But if we want to improve our mood, there's all kinds of ways that we can do it, and one of the ways that I love to do that is through the gut-brain axis, how we can modulate what's happening in the second brain, our gut, and especially our microbiome, to send signals to the brain in our head, our first brain, so that we can improve how we feel. So one of the ways that we can do that is with a specific strain of bacteria called Lactobacillus helveticus 52. That 52 strain we know will raise serotonin levels, and that can help us be happier. It's not like the serotonin goes from the gut and leaks out into the bloodstream and leaks into the brain. We know it doesn't work that way because serotonin from the gut cannot pass the blood-brain barrier. But having more serotonin signaling in the gut does send a signal, probably through the vagus nerve, maybe through your cytokines, maybe through your immune system, to signal well-being in the brain. As a result of that, you feel happier, so we can consider helveticus 52 to be an anti-depression strain in certain ways. There's another strain called Bifidobacterium longum 175 that can help increase the production of GABA, the body's primary relaxing neurotransmitter, and when you're anxious and stressed, that can lower that anxious feeling and make you feel calmer. We also have a strain called Lactobacillus rhamnosus 11. That 11 strain we know can lower cortisol, the body's primary stress hormone, so in a lot of ways, we consider Lactobacillus rhamnosus 11 to be an antistress strain that can help us feel calmer. So helveticus 52 for depression, longum 175 for anxiety, and rhamnosus 11 for cortisol are all different ways that we can help ourselves feel better in terms of overall mood, overall calmness, overall stress levels. Check them out, you guys. Thanks. Bye-bye.

Taking specific strains of probiotics, such as Lactobacillus helveticus 52, Bifidobacterium longum 175, and Lactobacillus rhamnosus 11, can help improve your mood by raising serotonin levels, increasing production of GABA, and lowering cortisol respectively.

What nutrients or supplements can help with depression?

Unlocking the Gut-Brain Connection: Probiotics for Mood Enhancement

When it comes to improving mood, there are nutrients and supplements that can help. However, it's important to note that we're discussing small-d depression, the common mood state, and not major depressive disorder, which requires professional treatment.

One effective approach is focusing on the gut-brain axis, which involves modulating the gut microbiome to influence the signals sent to the brain. One strain of bacteria called Lactobacillus helveticus 52 has been found to raise serotonin levels, contributing to a happier mood. While serotonin from the gut cannot directly affect the brain, increased serotonin signaling in the gut can send signals, possibly through the vagus nerve or immune system, to promote well-being in the brain.

Another strain, Bifidobacterium longum 175, can help increase the production of GABA, the body's primary relaxing neurotransmitter. This can lower feelings of anxiety and promote a sense of calmness.

Additionally, Lactobacillus rhamnosus 11 has been shown to lower cortisol, the body's primary stress hormone. This strain can help reduce stress levels and contribute to a calmer state of mind.

Considering these strains, helveticus 52 for depression, longum 175 for anxiety, and rhamnosus 11 for cortisol, can be beneficial for overall mood improvement and stress reduction.

It's worth exploring these options to support your well-being. Remember to consult with a healthcare professional before starting any new supplements or making significant changes to your diet.

OK, good question. What should I do if I think I'm bipolar? A couple of things. First of all, I know that we all have lots of insight sometimes into some of our behaviors and our mannerisms. But it's also really important that we aren't diagnosing ourselves. So you can have a guess or a hypothesis, but what I think you should do is actually really go schedule an appointment with a qualified mental health professional or someone who can truly diagnose. And then come up with a treatment plan. And I will say that there are some amazing medications for bipolar disorder that can really help stabilize your mood. And then just getting lined up with a good mental health professional. So I guess that's my answer. We all have insights and hypotheses and also family history of mental health issues and also physical health issues. But it's really important to seek a diagnosis and treatment from a qualified provider. So that is my insight.

It is important to seek a diagnosis and treatment from a qualified mental health professional if you think you are bipolar. There are great medications that can help stabilize your mood and it is important to get lined up with a good provider.

Seek professional help for suspected bipolar disorder.

If you suspect that you may be bipolar, it's important to take certain steps. While we may have insights into our behaviors and mannerisms, self-diagnosis is not recommended. Instead, I suggest scheduling an appointment with a qualified mental health professional who can provide an accurate diagnosis and create a treatment plan.

There are effective medications available for bipolar disorder that can help stabilize mood. It's also crucial to establish a relationship with a good mental health professional who can provide ongoing support and guidance.

While personal insights and family history of mental health issues can be valuable, seeking a diagnosis and treatment from a qualified provider is essential. Remember, they are equipped to provide the necessary expertise and support for your specific situation.

This is a great question. What is REDS? So REDS stands for Relative Energy Deficiency in Sport. And it is exactly what it sounds like. It is essentially a chronic mismatch between the energy that you're taking in, the food that you're eating, and your expenditure, which is what you need for your resting metabolic rate plus the workouts that you're doing. So sometimes, this happens intentionally, meaning it can overlap with an eating disorder. But it can absolutely be unintentional as well. And there are lots of pretty serious symptoms and repercussions for REDS. And so it's people getting sick a lot. It's people getting injured a lot, a lot of bone stress injuries. It's menstrual irregularity in women or people assigned female at birth. There are actually-- it's some erectile dysfunction in people assigned male at birth. It's GI issues. It's decreased strength and ability to adapt to your training and, also, depression. And so REDS is serious. It is actually very prevalent in the athletic community. There was actually a narrative review that says that up to 58% of athletes may be underfueling. So this is a big issue, and I'm happy to answer as many questions as you want about REDS. The good news is that it is treatable and it is something that you can overcome. So please hit me up with as many questions about REDS as possible.

REDS stands for Relative Energy Deficiency in Sport, and it is a chronic mismatch between energy intake and expenditure. It can have serious repercussions, including injury, GI issues, depression, and decreased strength. Fortunately, it is treatable.

Unveiling REDS: The Serious Impact of Energy Deficiency in Sport

REDS, which stands for Relative Energy Deficiency in Sport, is a condition characterized by a chronic mismatch between the energy intake from food and the energy expenditure required for resting metabolic rate and physical activity. It can occur both intentionally, often overlapping with eating disorders, or unintentionally. REDS has serious symptoms and repercussions, including frequent illness, increased risk of injuries and bone stress fractures, menstrual irregularities in individuals assigned female at birth, erectile dysfunction in individuals assigned male at birth, gastrointestinal issues, decreased strength and adaptability, and even depression.

This condition is prevalent in the athletic community, with studies suggesting that up to 58% of athletes may be underfueling. However, the good news is that REDS is treatable and can be overcome. If you have any further questions about REDS, feel free to ask.

Here are the ways that I stay grounded and happy. One is, have fun. So happiness and fun are correlated. So I like to play video games, I like to watch sports, I like to spend time with people that I really enjoy being around. And so that's number one, is have fun. Play, introduce play into your life, if it's missing. Number two is exercise. , move my body in some way, shape, or form, make sure that I'm sweating a little bit, preferably five times a week. And number three is, engage my mind. Do something that I find to be interesting whether that's reading or a crossword puzzle or I like to play chess, something that really stimulates the brain. So these are ways that I stay grounded, stimulated, and happy.

I stay grounded, stimulated and happy by having fun, exercising and engaging my mind.

What are the daily habits you have to remain grounded and also happy?

Daily habits for a grounded and happy life: Fun, exercise, and mental engagement

To remain grounded and happy, I have a few daily habits that I follow. First and foremost, I prioritize having fun. I engage in activities like playing video games, watching sports, and spending time with people I genuinely enjoy being around. Fun and happiness go hand in hand.

Secondly, I make sure to exercise regularly. Moving my body and breaking a sweat at least five times a week helps me stay grounded and energized.

Lastly, I engage my mind in activities that I find interesting. This could involve reading, solving crossword puzzles, or playing chess. I seek out activities that stimulate my brain and keep me mentally engaged.

By incorporating these habits into my daily routine, I am able to stay grounded, stimulated, and ultimately happy.

OK. So let's talk about some of the signs and symptoms of REDS. Which, again, is relative energy deficiency in sport. The chronic mismatch between what you're taking in versus what you're expending. So it's people who get sick a lot, right. So it could be the flu, or a cold, or whatever. But, essentially, your body is extremely fragile, right. It's people who have chronic injuries, right. So maybe you're always pulling muscles. But most notably, it is bone stress injuries. So stress fracture, especially, to the lower extremities. Which have become really fragile. In people who are female identifying, you might lose your period. But not always. If you're taking an over-the-counter pill, that will, actually, be a withdrawal bleed. So it's kind of a fake period or a synthetic period, if you will. It's a lot of indigestion. And so some people who suffer from REDS, frankly, eat too many vegetables. Vegetables are good. The general population needs to eat vegetables. Athletes, we really need our carbohydrates, right. And so if you're having a lot of GI issues, it's not always an intolerance, right. It might actually be what you're eating. And also what you're not eating, right. So it's the decreased ability to adapt to your training, right. It's being fatigued all the time. It's being irritable. It's not being able to experience the joy that you once had in your sport and with your teammates. So some people just have this very dull affect, right. So if this sounds like you, please get checked out. You can also go to red-s.com, for more information. And good luck. Please ask me as many questions about this as possible. It is treatable.

REDS is a chronic mismatch between what you take in and expend. It can cause people to get sick often, have chronic injuries, lose their period, have GI issues, decreased ability to adapt to training, fatigue, irritability and a dull affect. It is treatable, so please get checked out if this sounds like you.

What are some common red flags/warning signs of REDS?

RED flags: Chronic injuries, fragile bones, fatigue. Don't ignore the warning signs of REDS.

Let's discuss some common signs and symptoms of REDS, which stands for relative energy deficiency in sport. REDS occurs when there is a chronic imbalance between energy intake and expenditure. Here are some warning signs to look out for:

1. Frequent illness: People with REDS tend to get sick often, experiencing flu-like symptoms or catching colds more frequently. This indicates that the body is fragile and not functioning optimally.

2. Chronic injuries: Individuals with REDS may experience recurring injuries, such as frequent muscle strains. Notably, bone stress injuries, particularly stress fractures in the lower extremities, are common.

3. Menstrual irregularities: Female identifying individuals may experience a loss of their menstrual period, although this is not always the case. It's important to note that if you're taking an over-the-counter pill, the bleeding you experience is a withdrawal bleed and not a true period.

4. Digestive issues: Some people with REDS may experience indigestion, often caused by an excessive intake of vegetables. While vegetables are generally healthy, athletes require an adequate amount of carbohydrates. GI issues may also arise from inadequate nutrient intake.

5. Decreased adaptation to training: REDS can lead to a reduced ability to adapt to training, resulting in persistent fatigue, irritability, and a loss of joy in sports and team activities. Some individuals may exhibit a dull affect.

If you identify with these symptoms, it is crucial to seek medical attention and get checked out. You can find more information on red-s.com. Remember, REDS is treatable, so don't hesitate to ask questions and seek support.

So in my practice as a sports psychologist, I found that in the athletes that I've worked with and in some of the research that I've become familiar with, cognitive training does indeed improve athletic performance. To provide one example, mindfulness training, in terms of how to regulate one's attention, has been shown to improve accuracy in sports such as archery or riflery or putting in golf or free throw shooting in basketball. So the type of training affects different facets of athletic performance. But as a whole, yes, cognitive training does appear to improve athletic performance. And what I will say is the athletes who are training their mental, who are working on some sort of cognitive training, tend to have an edge over the athletes who are not.

Cognitive training has been shown to improve athletic performance, with mindfulness training specifically having a positive effect on accuracy in sports such as archery, riflery, golf, and basketball. Those who practice cognitive training often have an advantage over those who do not.

Does cognitive training improve athletic ability?  If so, how much?

Cognitive training enhances athletic performance, says sports psychologist

Based on my experience as a sports psychologist and the research I've come across, cognitive training has been shown to improve athletic performance. For instance, mindfulness training, which helps regulate attention, has been found to enhance accuracy in sports like archery, riflery, golf putting, and free throw shooting in basketball. Different types of cognitive training can impact various aspects of athletic ability. Overall, cognitive training does seem to have a positive effect on athletic performance. Athletes who engage in mental training tend to have an advantage over those who do not.