Today's first question is about the damage artificial blue light does to your eyes and brain over years at a desk. Red light is the counterpunch. Where blue light drives oxidative stress into the retina and brain, red light has been shown again and again to reduce damage, stress, and inflammation in the brain — which is exactly why Nurse Doza keeps a panel running next to her laptop at the clinic and at home.

This is the red light panel we use — point it at your face while you work and give your brain something better than another hour of screen glare. Use code nursedoza at checkout.

Give your brain better light — save with code nursedoza.

A: Nurse Doza: Change the way you do work. Long use of artificial light from screens, phones, computers and TVs has been shown to deteriorate the brain leading to such issues as dementia. There is a way to address the issue of long term, daily use of screens, phones, laptops, and TVs and it involves the way you receive the light from the screens.

I would invest in a few items around your office. I would look at maximizing natural light from windows. Try not to use as much overhead fluorescent light, as this is the type of light that contributes to dementia and plaque in the brain. I would look at wearing blue blocker glasses while you work. The blue blocker glasses are designed to block out harmful blue light from going into your eyes, your retina and then into your brain. Artificial, blue light, the kind that comes from screens, has been shown to cause oxidative damage and stress to the retina, where most of the body's mitochondria lives. Long term exposure to artificial blue light can lead to retina mitochondrial dysfunction that leads to increased oxidation in the brain (dementia). Besides wearing the blue block glasses, some computers now have a blue light filter option that can be used. You can do this on your smart phone known as "Dark mode."

I would also consider a red light panel. I use the red light panel when I am on the laptop, or TV. I place the red light right next to the laptop or TV facing me or slightly away from the center of my face. I don't know if there is a study done with this method, but I feel having the red light panel going into my eye at the same time while I am working on the laptop helps protect me, my eyes and brain from the oxidative stress while looking at artificial light. We use this red light panel in the clinic and at home (code nursedoza). I talk about red light panels a lot because red light has been repeatedly shown to help reduce damage, stress, and inflammation in the brain. In fact, 40hz of impulse red light has been shown to reduce plaque buildup in the brains of dementia, Alzheimer's and Parkinson's.

I don't know how many breaks you take throughout the day, but schedule an "energy break" every 45–60 minutes. Research has shown that continuous meetings throughout the day, including online meetings, causes the brain to become inflamed. They used MRIs to look at worker's brains after 4 consecutive meetings and their MRIs looked like early onset dementia. I don't think humans were designed to sit indoors all day, staring at fake artificial light. Keep in mind every 65 seconds, someone is diagnosed with dementia, and I believe it's our lifestyle that is contributing to this!

Preventing dementia is possible. But it takes the right lifestyle. I have seen people work 40–60 hour weeks, slowly destroying their health and their brain. Humans were designed to live, not to work. Decide how you will change your work approach, support your brain and you will have an even better work performance. Work smarter, not harder.

Extra credit: For a long-term approach toward optimal brain health, take our School of Doza Brain course.

Blue blockers and a red light panel are the quick wins from today's first question. The deeper work — how you eat, move, sleep, and light your day for a brain that lasts — is what we walk through step by step in our $10 Brain Health course. It's the same framework Nurse Doza uses with clients who want to get ahead of dementia instead of reacting to it.

It's self-paced, it's ten dollars, and it pairs with everything else we teach about dopamine, the liver, and energy. Learn it once, use it for the rest of your life.

Get ahead of your brain health — just $10.

A: Nurse Doza: All bread turns into sugar when it's digested. Even homemade, sourdough bread. Bread is simple carbohydrates. Simple carbohydrates = simple sugars.

I am convinced bread is comfort food, because there is really no nutritional value in eating bread. We can get fiber and fermentation from vegetables which is much better. Most vegetables have healthy starch, fiber, and inulin which provide the healthiest nutrients for supporting the gut microbiome and intestinal lining. The gut microbiome contains trillions of bacteria, both good and bad. The good bacteria comes from healthy vegetables that contain healthy probiotics. The "bad" bacteria comes from past infections like strep, staph, H. Pylori, and even E. Coli. There is a healthy balance of good/bad in a healthy gut. Bread shifts this ratio to an unhealthy balance of good/bad bacteria in the gut.

Simple carbohydrates feed "bad" bacteria. Complex carbohydrates (carbs from veggies) feed healthy bacteria. When there is an overgrowth of "bad" bacteria, due to a poor immune system, leaky gut, SIBO (small intestinal bacterial overgrowth), Candida, or almost any other digestive issue you can think of, the "bad" bacteria will make you "crave" more simple carbs. Yep, the craving and "addiction" to bread comes from your "bad" bacteria telling your brain to eat more bread. Our gut is our 1st brain and a healthy gut microbiome does not crave simple carbs & sugars. In order to cut out bread (which hurts you more than it helps), we need to reset your gut microbiome. This will help your fatty liver, your digestive issues, your weight, your energy, your mood and even your hormones.

How to break any food addiction, including bread:

You have no idea how much better you will feel without bread. If you try any of these steps, please let me know what helped.

Extra credit: Becoming healthier is a mindset. If you were never taught how to become your own health advocate, I would love to be your teacher. Sign up for our Mindset course. You are possible.

Today's next question is all about energy — and the answer Nurse Doza reaches for is BOOST. It's clean, immediate energy from B12, minerals, electrolytes and amino acids, with green tea and whole coffee fruit that support BDNF (your brain's own "make new neurons" signal) plus glutathione for your liver. One drink, working your energy, brain, and liver at once.

No jitters, no crash — just 30 travel packets you mix with water before work or the gym. Consider it the coffee replacement that actually feeds you.

This month only — Buy 2, Get 1 FREE on BOOST.

A: Nurse Doza: The supplement I take for energy is our BOOST. It's by far, my personal, favorite supplement of all time! I love it because it tastes delicious and it gives you immediate, clean energy! It's loaded with vitamins, minerals, electrolytes and amino acids! But it's not just a regular multivitamin. I feel this is the best multivitamin, prework, coffee replacement energy drink on the planet! Seriously! You should drink it too!

Besides having a lot of vitamin B12, Vitamin C, magnesium, potassium and zinc, this energy drink is perfect for liver and brain support! Yes! I always talk about fatty liver (1 in 3 people have it!) and the need to support the liver with the right nutrients. The liver needs all these same vitamins, minerals, amino acids and electrolytes to help detox the body, support optimal hormones, regulate blood sugar & cholesterol and of course, help with digestion.

Black coffee is fantastic for the liver, and in fact, it can actually help reverse fatty liver. But most people cannot stand the taste of coffee, hence why everyone puts milk, sugar or something sweet in their coffee. Imagine every time you drink BOOST, you provide nutrients to help you have a healthier liver. But here's the best part about our BOOST, and one of the main reasons I drink it: our BOOST has caffeine that can increase new brain cell production! There are two ingredients that make up our caffeine: Green Tea extract and Whole coffee fruit. Both have been shown to increase our own BDNF (brain derived neurotrophic factor) which helps our brain make new brain neurons. I talk a lot about fatty liver, but most people don't know that there is a direct connection between fatty liver and the development of dementia and drinking BOOST helps support both your liver & brain! Our BOOST even has Glutathione, a powerful antioxidant that is made in both the liver & brain to help reduce inflammation. Fatty liver & dementia both have Glutathione deficiency, another connection between the liver & brain.

We serve our BOOST as a vitamin mocktail here in our clinic. People will come in for a Vitamin IV and a BOOST drink to enjoy while they get their IV. The addition of our famous BOOST mocktail has been a popular hit with our clients for years, as our BOOST was originally designed to keep your vitamin B12 levels up between IVs. But over the years, our BOOST has developed a "cult-like" following as many of our clients, including myself, have used BOOST everyday for years for energy and as a natural mood boost! Due to my MTHFR issue, I do not have enough B vitamins in my body making me deficient. Drinking BOOST everyday, not only supports my MTHFR gene, but it supports my body's natural ability to make Serotonin and ATP, both which are natural compounds that help the body with natural energy. You could say that until I started drinking BOOST years ago, I was headed down a road of constant low energy, low mood, poor focus, and almost no energy in the afternoon. BOOST changed all that and now it gives me constant energy throughout the day without jitteriness or an energy crash.

Try drinking our BOOST for 30 days as each box comes with 30, easy to use travel packets that can be mixed with water on the go before/during work, before/during the gym, and even before/during or after a long weekend or big party (yep, BOOST is fantastic for hangovers!)

You don't have to be tired anymore! Start drinking our BOOST (my favorite flavor is Mixed Berry but we also have Citrus), and be sure to share a few packets with your loved ones too! After all, we don't want them tired either, right?

Extra credit: That afternoon crash often starts the night before — rebuild your energy at the source with our $10 Sleep course.

Everything in today's energy question — the afternoon crash, the fog, the empty tank at the gym — usually leaves fingerprints in your bloodwork. B12 and ferritin, a full thyroid panel, fasting insulin, and MTHFR status are the exact markers behind "tired all the time." Most people have just never had someone sit down and read them.

That's what our $99 Read Your Labs session is. Bring your existing bloodwork (or we'll tell you what to order), and we'll walk through it together — what's actually draining your energy, and what to do about it. No more guessing why you're exhausted.

Already have labs collecting dust? Put them to work — $99.