November 3, 2025 ⢠22 mins
Methylation is one of the most important processes in the body, yet most people have never heard of it. It controls how your body makes energy, balances your mood, and removes toxins every single day. In this episode of Mindful Objective, we discuss methylation in clear and simple terms that make it easy to follow and understand.
You will learn about five key enzymes that keep your methylation cycle running: MTHFR, MTTR, MTR, AHCY, and COMT. Each one has a special job that affects your brain, gut, and overall energy. MTHFR and MTTR help your body use B vitamins and support digestion. MTR and AHCY help manage inflammation and detoxification. COMT influences mood, stress, and focus. When these enzymes work together, your mind feels calm, your gut feels balanced, and your energy improves.
The way you eat, sleep, and manage stress often matters more than your genetics. You will also learn why checking your homocysteine levels can give valuable insight into how well your body is functioning and what changes might help.
If you have ever felt tired for no reason, noticed brain fog, or struggled with stress, this episode will help you understand how everything connects. You will walk away with simple, practical ways to support your body and improve how you feel every day.
Listen in and learn how to live better, not just longer.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome back to Mindful Objective, the show where we
explore health through integrative and practical lens.
I'm your host, doctor Daniel Sproule, integrative health
practitioner and professor. Today we're diving into a
process that quietly controls how your body and brain function
every single day. That is methylation.
Most people have heard of the MTHFR gene or better known as
the mother gene, or maybe even done diagnosing testing.
(00:22):
But if you understand what methylation even does, or why it
matters for your energy, mood, and detox pathways.
So think of methylation like a series of light switches inside
your body. H1 turns key functions on and
turns them off. From how you process nutrients
to how you manage stress, to inflammation and even your gut
health. When those switches get stuck,
(00:43):
symptoms start showing up. Fatigue, brain fog, digestive
issues, anxiety, hormone shifts.And that's where we start
connecting dots between your genes, your mind, and your gut.
In this episode, we'll explore how enzymes like MTHFRMTTRMTR,
com, TCOMT&AHCY work together tokeep your methylation cycle
(01:06):
running and what it means what when the process actually slows
down. We'll also touch on
homocysteine, an important marker that tells us how well
your body's keeping up with thiscritical system.
And in the next episode after this one will be about
homocysteine. So as always, this shows for
educational purposes only. We do not diagnose, treat or
cure any illness or disease. Now let's learn about
(01:29):
methylation, how it shapes your energy, mood, and overall
health. So when people do first hear
methylation, it sounds overly scientific for a lot of people.
But in reality, methylation is one of the most basic ongoing
processes that keep you alive and functioning.
It's happening billions of timesevery second, nearly every cell
of your body. At its core, methylation is
simply the process of adding a small molecule called the methyl
(01:51):
group to another compound. That tiny addition is like
flipping the biological light switch.
When the methylated group attaches, it kind of turns that
function on and off. These switches control how your
body handles everything from detoxification and inflammation
to also energy production, mood balance, and even how your genes
express themselves. Think of methylation like
(02:12):
maintenance system of your body.When it works smoothly, your
energy feels stable, your mind'sclear, and your gut feels
balanced. When the system slows down,
things start to feel off. You might notice fatigue that
caffeine just can't fix, restless sleep, sensitivity to
stress, or digestive discomfort that seems random.
Those are often subtle signs that your methylation pathways
are struggling. So what makes this process very
(02:35):
important is, for starters, methylation supports your detox
system. Every time your liver breaks
down toxins, hormones, or old neurotransmitters, the
methylation helps move the wasteproduct safely out of your body.
Without enough methyl groups andproper enzyme function, your
body starts recycling what it should be eliminating.
That's one reason why you feel sluggish or you have sluggish
methylation. It can make people feel heavy,
(02:56):
foggy, and just toxic overall. One thing you know is
methylation is also central to neurotransmitter balance.
It helps your brain make and clear dopamine, serotonin,
norepinephrine, the chemicals that affect motivation, focus,
mood and calmness. When methylation slows down,
people may feel anxious, low in mood, and find stress hits them
even harder. Another hand, when methylation
(03:18):
speeds up too much, it can causerestlessness or trouble winding
down at night. Another key area is energy
production. Methylation helps recycle
nutrients like folate and B12 into those active forms.
Those nutrients feed your mitochondria, the tiny engines
inside the cells that make ATP, your body's energy currency.
If methylation is sluggish, yourmitochondria struggle to produce
(03:41):
energy efficiently, leaving you tired even when you're sleeping
enough. And then there's DNA repair.
Every day, your cells experiencedamage from environmental
toxins, processed foods, and stress.
Methylations help repair that DNA and keep your genes
functioning properly. Without it, your body starts
showing early signs of aging or chronic inflammation.
So you might be wondering what slows methylation down.
(04:04):
So there's several factors. Genetics for one, certain gene
variants like MTHFR comp, T&AHCYcan make it hard for your body
to recycle or use B vitamins efficiently.
But lifestyle plays a big role too.
Poor nutrition, alcohol, chronicstress, gut inflammation, or
lack of sleep can all drain thatsupply of methyl donors, which
(04:24):
are nutrients like folate, B12B6, choline and baiting.
The good news is that methylation is flexible.
Your gene set the blueprint, butyour lifestyle determines how
well the system performs. Eating a nutrient rich diet,
managing stress and supporting your gut health can dramatically
improve methylation efficiency. Even if you have certain genetic
(04:44):
variants like I do, of course I'm double dominant variant, of
course it happens to me. So in short, methylation is your
body's master regulator and controls how well you make
energy, clear toxins, balance your mood, and even how you feel
each morning when you wake up. When it's balanced, everything
starts to work better. So next, let's talk about this
cycle of MTHFR and MTRR. So let's start with what
(05:09):
everybody heard of MTHFR. That's that mother gene you
probably seen on social media orin genetic reports, often
surrounded by confusion and fear.
But here's the truth. MTHFR is not a disease.
It's a simple enzyme. Its job is to convert folate,
the B vitamin found in leafy green vegetables, beans and
supplements, and it converts it into that active form called
(05:32):
methylfolate. So think of folate like raw
ingredients in your kitchen. MTHFR is the chef who prepares
them so your body can actually use them.
Without that conversion step, your body can effectively
perform methylation. That's why someone with genetic
variant MTHFR, it doesn't mean something that's broken.
It means that the chef works a bit slower.
(05:53):
So this matters because methylfolate plays a key role in
producing neurotransmitters likeserotonin and dopamine.
When methylfolate levels drop, people often notice brain fog,
mood changes, and those energy dips.
It also effects how your gut feels since serotonin, often
called the happy chemical, made primarily in a digestive tract.
So sluggish MTHFR enzyme can influence both mental health and
(06:15):
gut health. But there's another piece that
works hand in hand with MTHFR, and that's MTTR enzyme.
So if MTHFR is the chef, preparing methylfolate, MTTR is
like the kitchen assistant, making sure that the cooking
tool stays sharp. MTTR helps recycle vitamin B12
into its active form, methylcombolamine.
(06:36):
Together, methylfolate from MTHFR and methylcombolamine from
MTTR convert homocysteine. That cycle is vital for keeping
homocysteine in check. When MTHFR or MTTR aren't
working efficiently, homocysteine levels can rise,
leading to inflammation, vascular issues and fatigue,
even migraines. High blood pressure.
(06:56):
But just as important, this slows down everything from
methyl groups are available in your body to use, right?
It slows down a lot. So everything from
detoxification to energy creation to making things work
slower, you know, at half speed.This is where that upper gut
comes in. Both folate and B12 rely heavily
on healthy digestive system for that absorption.
(07:16):
Folate is absorbed in the small intestine, while B12 requires a
special protein from the stomachcalled intrinsic factor.
If digestion is weak, if you have low stomach acid, or if
you've been on acid blockers fora long time, your absorption of
these vitamins can drop significantly.
That means even if your genes are working fine, your gut might
still be preventing proper methylation.
(07:37):
This connection is often missed.People may chase supplements
without addressing the digestiveside.
Supporting gut health ensures that the MTHFR and MTTR enzymes
actually have the raw materials they need.
Another point we got to make here is people often overlook
the MTHFR variants as they're incredibly common.
Roughly 40% of the population has some form of it.
(07:59):
That means having it doesn't automatically mean trouble.
The key is balance, just like everything we do in integrative
health Balance. You can support your methylation
systems through Whole Foods, especially leafy greens, liver,
eggs, beets, lentils and choose active form of B vitamins like
methylfolate methylcombalamin rather than synthetic folic acid
(08:19):
or cyanocobalamin. For many people, simple
lifestyle shifts make that big difference.
Eating nutrient rich foods, reducing alcohol and managing
stress can lower homocysteine naturally and help your
methylation cycle flow smoothly.Once again, when MTHFR and MTTR
are supported properly, your body efficiently recycles
nutrients. It'll fuel the brain and
(08:40):
detoxifies more efficiently. You'll feel mentally sharper,
emotionally steadier, and physically lighter because your
system is finally running with afull supply of those methyl
groups. O Now let's talk about how you
tie things into your lower gut and that mind connection.
And that's where we're going to go and talk about the MTR and
the AHCY. This is the lower gut and mind
(09:03):
connection. Now that we did talk about
MTHFR, we did talk about MTRR, which is the upper gut enzymes
that kickstart methylation throughout through folate and
B12. We're going to move downstream
to MTR and AHCY. These are two are just as
important as the MTHFR MTTR because they determine how well
your entire methylation cycle keeps moving.
(09:26):
So think of MTR and the AHCY as the recycling crew of your
methylation system. They make sure your materials
get reused instead of piling up as waste.
When this part of process slows down, homocysteine also starts
to build up. Inflammation increases, and your
body cleanup system struggles tokeep up.
So we'll start with MTR. This enzyme helps convert
(09:47):
homocysteine back to methionine using active forms of folate,
right methylfolate and B12 methylcobalamin.
Methylthionine then gets turned into something called CME, which
is one of the most important methyl donors in your entire
body. Acts like a main energy source
of methylation. It gives out that methyl groups
to hundreds or different reactions.
DNA repair, neurotransmitter balance, hormone metabolism,
(10:09):
detoxification. If MTR isn't working properly,
you don't get enough CME. That's when fatigue, mood
swings, or even issues with the liver detox and hormone
clearance start showing up. Here's how that lower connection
comes in. MTR activates depends on your
body's ability to recycle and absorb B12 efficiently, and your
gut plays a huge role in that. If your microbiome is off
(10:30):
balance, if you're dealing with chronic inflammation or leaky
gut, that absorption can drop. The lower gut is responsible for
producing short chain fatty acids that nourish to intestinal
lining and help regulate methylation indirectly by
lowering inflammation. In other words, if your gut
lining is inflamed or your microbiome is struggling, your
methylation cycle will be the price.
(10:51):
Next, let's talk about that AHCY.
This enzyme breaks down into SAH.
It's a byproduct that forms after methylation happens.
SAW is the exhaust for the engine.
If it builds up, it starts clogging that system.
HCY helps clear out so methylations can start running
efficiently once again. When HCY slows down, starts to
(11:13):
accumulate, and blocks methylations from continuing.
That's one reason some people feel stuck mentally or
physically, even when they're eating well and taking the right
supplements. The issue isn't always load
nutrients. Sometimes it's the body can't
recycle fast enough because thatahch is backed up.
And here's where the side connection comes in.
When MTR and ahcy are balanced, neurotransmitters like dopamine
(11:35):
and serotonin are produced and cleared properly.
That balance helps you feel calm, focused, and emotionally
stable. But when the enzymes lag,
neurotransmitters can linger toolong or fail to activate
properly, leading to mood instability, anxiety, or even
that brain fog. Once again, it's a two way St.
Gut health effects methylation and methylation affects your
(11:56):
gut. If the gut is inflamed,
methylation slows down. If the methylation slows down,
detox pathways weaken and inflammation will increase.
That's why it's important to look at both together, not a
separate system. The beautiful thing about
methylation is that it's responsive.
When you give your body what it needs, real food, good sleep,
active form of B vitamins and stress support, it begins to
(12:17):
self correct right? That balance enzymes wake up,
energy returns, the mind clears and the gut calms down.
MTR and AHCY are like quiet workers, keeping the system
running smooth behind the scenes.
When they're supported, methylation flows like a healthy
river, cleansing, balancing and restoring.
Next, what we need to touch on is COMT.
(12:38):
This is the enzyme that plays a massive role in the brain
managing dopamine, adrenaline, estrogen metabolism.
You'll see how unique com T typeis explaining everything.
So again, if the earlier enzymeslike NAHCY are the bodies behind
the scene workers com T is the manager in the control room of
your brain. Com T its job is to process and
(12:59):
clear certain brain chemicals, mainly dopamine, epinephrine and
norepinephrine, and it helps your body metabolize estrogen
properly. In simple terms, com T helps you
shift gears mentally and emotionally.
So picture your brain like a car.
Dopamine is the accelerator thatkeeps you focused, motivated,
and alert. Com T is the brake that slows
that stimulation down. And when it's time to relax, if
(13:22):
Com T works efficiently, you canhandle stress.
You can stay calm under pressureand still focus on what's
needed. If com T is sluggish, your
engine Revs up too high, your thoughts race you stress feels
heavier, and you might struggle to unwind.
There are two main com T patterns here, fast and slow.
People with fast comp T burn through dopamine adrenaline
(13:43):
quickly. They tend to have, you know, a
different feel of low motivationor mental fatigue when
methylation support is low. These are the calm people, the
steady types who really feel anxious but might need more
stimulation to get moving. Those with slow comp T processes
reverse right If they're slow toprocess the dopamine adrenaline,
they're often high achievers. They're focused, detail oriented
(14:06):
and sensitive. Distressed because their brain
chemistry lingers longer. Caffeine, loud environments or
emotional tension can feel overwhelming.
Then they also tend to stay in the go mode, which can lead to
burnout if they don't intentionally recover.
You know Comp T influences extend beyond mood and focus.
It's also deeply tied to estrogen metabolism.
The same enzyme that clears dopamine also clears your liver
(14:28):
processes of estrogen into saferforms.
If Comp T runs slow and methylation is sluggish,
estrogen can build up in a body,contributing irritability,
breast tenderness, mood swings for male and females.
That's one reason women with variants often notice their mood
changes more around their cycle.And here's where methylation
links back. Comp T needs methyl groups from
(14:49):
Sami, which comes from the earlier part of the methylation
cycle. If the MTHFRMTR or the AHCY are
underperforming, doesn't get theresources it needs to do its
job. The results can be meant to
overload anxious thoughts or even hormone imbalances.
The Mind Gut connection appears here too.
When you're under stress and Comp T can't clear stress
(15:11):
hormones efficiently, your body stays in that fight or flight
mode. That constant state tightens all
your gut muscles, slow digestion, and can trigger
bloating and discomfort. Over time, it can alter your
microbiome, creating a feedback loop that further stresses your
system. So supporting Comp T doesn't
mean taking a handful of supplements.
It's about balance. Eating foods rich and natural.
Methyl donors. What are those leafy greens,
(15:34):
beets, eggs, fish? You also want to support your
liver detox through cruciferous vegetables, garlic and adequate
hydration. Cruciferous broccoli.
That's a good one. You want to also manage stress
through deep breathing, light exercise, and time outdoors.
When it's nice out, get out. Prioritize sleep since night
time is when your brain clears excess neurotransmitters.
(15:55):
If you know you're a slow com T type, you might do better with
lower doses of methylated supplements or more focus on
calming practices. If you're a fast comp T, you
might benefit from consistent B vitamin intake and steady
protein to keep dopamine levels balanced throughout the day.
When comp T is balanced, the brain feels centered.
Focus comes more easily. Emotions flow naturally without
(16:16):
overwhelming you. You can push through challenges
and still relax afterward, something that many people lose
when methylation goes off track.So far we have connected the
upper gut, lower gut in mind, right?
Each enzyme, MTHFRMTTRMTR, HCY and com T as they play its role
in that Symphony of methylation.But one instrument that falls
(16:38):
out of tune, the whole piece goes off the rail.
O In this final segment here we're going to talk and how we
iece it all together. O Now let's unpack each enzyme.
Let's step back and see how all fits together.
This way you know exactly step by step what we need to do.
So think of methylation as that circular Hwy.
New transcenter enzymes do theirwork and each turn the cycle
(17:00):
helps recycle and create something essential, right?
What are those essential things?Energy, neurotransmitters,
hormones and that detox support.When everything flows, you feel
clear balance and steady. But when 1 exit is blocked, say
MTHFR, say that sluggish or CompT is overloaded.
Traffic starts to back up, the system slows, and your body
(17:22):
starts sending signals. Fatigue, irritability, anxiety,
brain fog, digestive issues, andpoor stress tolerance.
So here's how the chain works inplain terms.
MTHFR activates folate. MTTR keeps B12 ready to use.
MTR turns homocysteine back to methionine.
HCY clears out waste products. Compt uses those methyl groups
(17:45):
to balance your brain and your hormones, so remember each one
of these depend on the other andall them depend on your nutrient
intake, gut health, and your stress levels.
This is why supporting methylation isn't about 1
supplement, it's about creating an internal environment where
your enzymes do their jobs efficiently on their own.
A great example of this is how it feels in real life is people
(18:06):
been saying I've been taking B12and folate for months but I
still feel tired. In those cases the problem isn't
always deficiency, it's flow right?
Maybe B12 isn't being absorbed well when they might have low
stomach acid, maybe inflammationin the gut is interfering with
methylation, or maybe the comp Tenzyme is overwhelmed and can't
use those methyl groups fast enough.
(18:27):
When one line breaks, the rest of the chain weakens.
This is also where homocysteine it becomes very important.
Homocysteine is like the dashboard warning lights of your
methylation system. When it's balanced you typically
you want your levels between 6:00 and 8:00.
Your methylation cycle is running very smoothly, but when
it's high, it signals the methylation isn't recycling
properly. It can mean your MTHFR or MTR
(18:49):
struggling, or you're in low active B vitamins, or distress
and inflammation are blocking your nutrient use of those
vitamins. High homocysteine can also be
linked to cardiovascular risk, brain aging, and chronic
inflammation. But here's a good news.
It's fixable. By addressing methylation
support, gut health, and stress,you can bring those numbers back
into the range and feel that difference.
That's why I often recommend including homocysteine in your
(19:11):
regular blood work. It's simple and expensive, and
it's incredibly revealing. So now how do we support your
methylation system naturally? Well, here's a few key
strategies. Again, eat a balanced, nutrient
rich diet. Include folate rich foods like
leafy greens, asparagus, lentils, beets.
Get natural B12 from fish, eggs and grass fed meats.
(19:32):
Next, you want to prioritize your gut health.
You should be doing this anyway.Digestive inflammation of poor
absorption can't block methylation faster than any gene
variant. Support your microbiome of
fiber, fermented foods and proper hydration.
Another thing that kills a lot of people is stress, right?
Manage your stress. Chronic stress burns through
methyl groups and overloads compT.
Just remember too is mindfulness, deep breathing, and
(19:54):
if your sleep is not optimal, they're your methylation support
tools. You have to correct those
things. Another thing is avoid excess
toxins. Alcohol, smoke and processed
chemicals all burn detox pathways.
Every little reduction helps ourenzymes focus on recovery and
repair. Then you want to use targeted
supplements if they're needed, right?
Some people benefit from actiforms of methylfolate,
(20:15):
right? B12, Methylcobalamin B6P5P.
But start low and go slow. More isn't always better,
especially if comti runs slow. Now, on the mindful objective
side, functional lab testing canalso guide that process.
Methylation panel, organic acid test or simple homocysteine
blood test can show exactly where your system needs that
(20:36):
support. From there, a personalized
protocol can bring everything back into balance, helping you
feel clearer, calmer and more energetic.
Beauty of methylation is that connects to every part of your
health, mind, gut, hormones, detox energy.
It's one elegant When you nourish it, you're not only
improving 1 area, you're improving everything downstream.
So next time you hear someone talk about MTHFR or methylation,
(20:59):
remember this. It's not just a gene or a lab
result. It's living breathing system
that responds to how well you eat, think, sleep and care that
you do for your body. And when it's supported well,
your body works like it's designed to balance focus and
full of vitality. As we conclude this episode, be
sure to stay tuned for episode 57 where we're going to take a
deeper dive on homocysteine itself, what your numbers mean
(21:22):
and why it's one of the most overlooked markers in
conventional care, and how optimizing it can change your
energy and long term health. O.
If you want to learn more about the methylation cycle or see how
your MTHFR, your comtier relatedgenes might be influencing your
health, visit Mindfulobjectivecom to explore
functional lab testing and personalized protocols.
As always, this information shared here is for educational
(21:44):
purposes only and should never be taken as medical advice.
Always consult with your qualified healthcare provider
before making any changes to your health plan.
O next time, stay mindful, stay healthy and remember your health
isn't just written in your genes, it's shaped in how well
you support them every day. Stay well.
Welcome back to Mindful Objective, the show where we
explore health through integrative and practical lens.
I'm your host, doctor Daniel Sproule, integrative health
practitioner and professor. Today we're diving into a
process that quietly controls how your body and brain function
every single day. That is methylation.
Most people have heard of the MTHFR gene or better known as
the mother gene, or maybe even done diagnosing testing.
(00:22):
But if you understand what methylation even does, or why it
matters for your energy, mood, and detox pathways.
So think of methylation like a series of light switches inside
your body. H1 turns key functions on and
turns them off. From how you process nutrients
to how you manage stress, to inflammation and even your gut
health. When those switches get stuck,
(00:43):
symptoms start showing up. Fatigue, brain fog, digestive
issues, anxiety, hormone shifts.And that's where we start
connecting dots between your genes, your mind, and your gut.
In this episode, we'll explore how enzymes like MTHFRMTTRMTR,
com, TCOMT&AHCY work together tokeep your methylation cycle
(01:06):
running and what it means what when the process actually slows
down. We'll also touch on
homocysteine, an important marker that tells us how well
your body's keeping up with thiscritical system.
And in the next episode after this one will be about
homocysteine. So as always, this shows for
educational purposes only. We do not diagnose, treat or
cure any illness or disease. Now let's learn about
(01:29):
methylation, how it shapes your energy, mood, and overall
health. So when people do first hear
methylation, it sounds overly scientific for a lot of people.
But in reality, methylation is one of the most basic ongoing
processes that keep you alive and functioning.
It's happening billions of timesevery second, nearly every cell
of your body. At its core, methylation is
simply the process of adding a small molecule called the methyl
(01:51):
group to another compound. That tiny addition is like
flipping the biological light switch.
When the methylated group attaches, it kind of turns that
function on and off. These switches control how your
body handles everything from detoxification and inflammation
to also energy production, mood balance, and even how your genes
express themselves. Think of methylation like
(02:12):
maintenance system of your body.When it works smoothly, your
energy feels stable, your mind'sclear, and your gut feels
balanced. When the system slows down,
things start to feel off. You might notice fatigue that
caffeine just can't fix, restless sleep, sensitivity to
stress, or digestive discomfort that seems random.
Those are often subtle signs that your methylation pathways
are struggling. So what makes this process very
(02:35):
important is, for starters, methylation supports your detox
system. Every time your liver breaks
down toxins, hormones, or old neurotransmitters, the
methylation helps move the wasteproduct safely out of your body.
Without enough methyl groups andproper enzyme function, your
body starts recycling what it should be eliminating.
That's one reason why you feel sluggish or you have sluggish
methylation. It can make people feel heavy,
(02:56):
foggy, and just toxic overall. One thing you know is
methylation is also central to neurotransmitter balance.
It helps your brain make and clear dopamine, serotonin,
norepinephrine, the chemicals that affect motivation, focus,
mood and calmness. When methylation slows down,
people may feel anxious, low in mood, and find stress hits them
even harder. Another hand, when methylation
(03:18):
speeds up too much, it can causerestlessness or trouble winding
down at night. Another key area is energy
production. Methylation helps recycle
nutrients like folate and B12 into those active forms.
Those nutrients feed your mitochondria, the tiny engines
inside the cells that make ATP, your body's energy currency.
If methylation is sluggish, yourmitochondria struggle to produce
(03:41):
energy efficiently, leaving you tired even when you're sleeping
enough. And then there's DNA repair.
Every day, your cells experiencedamage from environmental
toxins, processed foods, and stress.
Methylations help repair that DNA and keep your genes
functioning properly. Without it, your body starts
showing early signs of aging or chronic inflammation.
So you might be wondering what slows methylation down.
(04:04):
So there's several factors. Genetics for one, certain gene
variants like MTHFR comp, T&AHCYcan make it hard for your body
to recycle or use B vitamins efficiently.
But lifestyle plays a big role too.
Poor nutrition, alcohol, chronicstress, gut inflammation, or
lack of sleep can all drain thatsupply of methyl donors, which
(04:24):
are nutrients like folate, B12B6, choline and baiting.
The good news is that methylation is flexible.
Your gene set the blueprint, butyour lifestyle determines how
well the system performs. Eating a nutrient rich diet,
managing stress and supporting your gut health can dramatically
improve methylation efficiency. Even if you have certain genetic
(04:44):
variants like I do, of course I'm double dominant variant, of
course it happens to me. So in short, methylation is your
body's master regulator and controls how well you make
energy, clear toxins, balance your mood, and even how you feel
each morning when you wake up. When it's balanced, everything
starts to work better. So next, let's talk about this
cycle of MTHFR and MTRR. So let's start with what
(05:09):
everybody heard of MTHFR. That's that mother gene you
probably seen on social media orin genetic reports, often
surrounded by confusion and fear.
But here's the truth. MTHFR is not a disease.
It's a simple enzyme. Its job is to convert folate,
the B vitamin found in leafy green vegetables, beans and
supplements, and it converts it into that active form called
(05:32):
methylfolate. So think of folate like raw
ingredients in your kitchen. MTHFR is the chef who prepares
them so your body can actually use them.
Without that conversion step, your body can effectively
perform methylation. That's why someone with genetic
variant MTHFR, it doesn't mean something that's broken.
It means that the chef works a bit slower.
(05:53):
So this matters because methylfolate plays a key role in
producing neurotransmitters likeserotonin and dopamine.
When methylfolate levels drop, people often notice brain fog,
mood changes, and those energy dips.
It also effects how your gut feels since serotonin, often
called the happy chemical, made primarily in a digestive tract.
So sluggish MTHFR enzyme can influence both mental health and
(06:15):
gut health. But there's another piece that
works hand in hand with MTHFR, and that's MTTR enzyme.
So if MTHFR is the chef, preparing methylfolate, MTTR is
like the kitchen assistant, making sure that the cooking
tool stays sharp. MTTR helps recycle vitamin B12
into its active form, methylcombolamine.
(06:36):
Together, methylfolate from MTHFR and methylcombolamine from
MTTR convert homocysteine. That cycle is vital for keeping
homocysteine in check. When MTHFR or MTTR aren't
working efficiently, homocysteine levels can rise,
leading to inflammation, vascular issues and fatigue,
even migraines. High blood pressure.
(06:56):
But just as important, this slows down everything from
methyl groups are available in your body to use, right?
It slows down a lot. So everything from
detoxification to energy creation to making things work
slower, you know, at half speed.This is where that upper gut
comes in. Both folate and B12 rely heavily
on healthy digestive system for that absorption.
(07:16):
Folate is absorbed in the small intestine, while B12 requires a
special protein from the stomachcalled intrinsic factor.
If digestion is weak, if you have low stomach acid, or if
you've been on acid blockers fora long time, your absorption of
these vitamins can drop significantly.
That means even if your genes are working fine, your gut might
still be preventing proper methylation.
(07:37):
This connection is often missed.People may chase supplements
without addressing the digestiveside.
Supporting gut health ensures that the MTHFR and MTTR enzymes
actually have the raw materials they need.
Another point we got to make here is people often overlook
the MTHFR variants as they're incredibly common.
Roughly 40% of the population has some form of it.
(07:59):
That means having it doesn't automatically mean trouble.
The key is balance, just like everything we do in integrative
health Balance. You can support your methylation
systems through Whole Foods, especially leafy greens, liver,
eggs, beets, lentils and choose active form of B vitamins like
methylfolate methylcombalamin rather than synthetic folic acid
(08:19):
or cyanocobalamin. For many people, simple
lifestyle shifts make that big difference.
Eating nutrient rich foods, reducing alcohol and managing
stress can lower homocysteine naturally and help your
methylation cycle flow smoothly.Once again, when MTHFR and MTTR
are supported properly, your body efficiently recycles
nutrients. It'll fuel the brain and
(08:40):
detoxifies more efficiently. You'll feel mentally sharper,
emotionally steadier, and physically lighter because your
system is finally running with afull supply of those methyl
groups. O Now let's talk about how you
tie things into your lower gut and that mind connection.
And that's where we're going to go and talk about the MTR and
the AHCY. This is the lower gut and mind
(09:03):
connection. Now that we did talk about
MTHFR, we did talk about MTRR, which is the upper gut enzymes
that kickstart methylation throughout through folate and
B12. We're going to move downstream
to MTR and AHCY. These are two are just as
important as the MTHFR MTTR because they determine how well
your entire methylation cycle keeps moving.
(09:26):
So think of MTR and the AHCY as the recycling crew of your
methylation system. They make sure your materials
get reused instead of piling up as waste.
When this part of process slows down, homocysteine also starts
to build up. Inflammation increases, and your
body cleanup system struggles tokeep up.
So we'll start with MTR. This enzyme helps convert
(09:47):
homocysteine back to methionine using active forms of folate,
right methylfolate and B12 methylcobalamin.
Methylthionine then gets turned into something called CME, which
is one of the most important methyl donors in your entire
body. Acts like a main energy source
of methylation. It gives out that methyl groups
to hundreds or different reactions.
DNA repair, neurotransmitter balance, hormone metabolism,
(10:09):
detoxification. If MTR isn't working properly,
you don't get enough CME. That's when fatigue, mood
swings, or even issues with the liver detox and hormone
clearance start showing up. Here's how that lower connection
comes in. MTR activates depends on your
body's ability to recycle and absorb B12 efficiently, and your
gut plays a huge role in that. If your microbiome is off
(10:30):
balance, if you're dealing with chronic inflammation or leaky
gut, that absorption can drop. The lower gut is responsible for
producing short chain fatty acids that nourish to intestinal
lining and help regulate methylation indirectly by
lowering inflammation. In other words, if your gut
lining is inflamed or your microbiome is struggling, your
methylation cycle will be the price.
(10:51):
Next, let's talk about that AHCY.
This enzyme breaks down into SAH.
It's a byproduct that forms after methylation happens.
SAW is the exhaust for the engine.
If it builds up, it starts clogging that system.
HCY helps clear out so methylations can start running
efficiently once again. When HCY slows down, starts to
(11:13):
accumulate, and blocks methylations from continuing.
That's one reason some people feel stuck mentally or
physically, even when they're eating well and taking the right
supplements. The issue isn't always load
nutrients. Sometimes it's the body can't
recycle fast enough because thatahch is backed up.
And here's where the side connection comes in.
When MTR and ahcy are balanced, neurotransmitters like dopamine
(11:35):
and serotonin are produced and cleared properly.
That balance helps you feel calm, focused, and emotionally
stable. But when the enzymes lag,
neurotransmitters can linger toolong or fail to activate
properly, leading to mood instability, anxiety, or even
that brain fog. Once again, it's a two way St.
Gut health effects methylation and methylation affects your
(11:56):
gut. If the gut is inflamed,
methylation slows down. If the methylation slows down,
detox pathways weaken and inflammation will increase.
That's why it's important to look at both together, not a
separate system. The beautiful thing about
methylation is that it's responsive.
When you give your body what it needs, real food, good sleep,
active form of B vitamins and stress support, it begins to
(12:17):
self correct right? That balance enzymes wake up,
energy returns, the mind clears and the gut calms down.
MTR and AHCY are like quiet workers, keeping the system
running smooth behind the scenes.
When they're supported, methylation flows like a healthy
river, cleansing, balancing and restoring.
Next, what we need to touch on is COMT.
(12:38):
This is the enzyme that plays a massive role in the brain
managing dopamine, adrenaline, estrogen metabolism.
You'll see how unique com T typeis explaining everything.
So again, if the earlier enzymeslike NAHCY are the bodies behind
the scene workers com T is the manager in the control room of
your brain. Com T its job is to process and
(12:59):
clear certain brain chemicals, mainly dopamine, epinephrine and
norepinephrine, and it helps your body metabolize estrogen
properly. In simple terms, com T helps you
shift gears mentally and emotionally.
So picture your brain like a car.
Dopamine is the accelerator thatkeeps you focused, motivated,
and alert. Com T is the brake that slows
that stimulation down. And when it's time to relax, if
(13:22):
Com T works efficiently, you canhandle stress.
You can stay calm under pressureand still focus on what's
needed. If com T is sluggish, your
engine Revs up too high, your thoughts race you stress feels
heavier, and you might struggle to unwind.
There are two main com T patterns here, fast and slow.
People with fast comp T burn through dopamine adrenaline
(13:43):
quickly. They tend to have, you know, a
different feel of low motivationor mental fatigue when
methylation support is low. These are the calm people, the
steady types who really feel anxious but might need more
stimulation to get moving. Those with slow comp T processes
reverse right If they're slow toprocess the dopamine adrenaline,
they're often high achievers. They're focused, detail oriented
(14:06):
and sensitive. Distressed because their brain
chemistry lingers longer. Caffeine, loud environments or
emotional tension can feel overwhelming.
Then they also tend to stay in the go mode, which can lead to
burnout if they don't intentionally recover.
You know Comp T influences extend beyond mood and focus.
It's also deeply tied to estrogen metabolism.
The same enzyme that clears dopamine also clears your liver
(14:28):
processes of estrogen into saferforms.
If Comp T runs slow and methylation is sluggish,
estrogen can build up in a body,contributing irritability,
breast tenderness, mood swings for male and females.
That's one reason women with variants often notice their mood
changes more around their cycle.And here's where methylation
links back. Comp T needs methyl groups from
(14:49):
Sami, which comes from the earlier part of the methylation
cycle. If the MTHFRMTR or the AHCY are
underperforming, doesn't get theresources it needs to do its
job. The results can be meant to
overload anxious thoughts or even hormone imbalances.
The Mind Gut connection appears here too.
When you're under stress and Comp T can't clear stress
(15:11):
hormones efficiently, your body stays in that fight or flight
mode. That constant state tightens all
your gut muscles, slow digestion, and can trigger
bloating and discomfort. Over time, it can alter your
microbiome, creating a feedback loop that further stresses your
system. So supporting Comp T doesn't
mean taking a handful of supplements.
It's about balance. Eating foods rich and natural.
Methyl donors. What are those leafy greens,
(15:34):
beets, eggs, fish? You also want to support your
liver detox through cruciferous vegetables, garlic and adequate
hydration. Cruciferous broccoli.
That's a good one. You want to also manage stress
through deep breathing, light exercise, and time outdoors.
When it's nice out, get out. Prioritize sleep since night
time is when your brain clears excess neurotransmitters.
(15:55):
If you know you're a slow com T type, you might do better with
lower doses of methylated supplements or more focus on
calming practices. If you're a fast comp T, you
might benefit from consistent B vitamin intake and steady
protein to keep dopamine levels balanced throughout the day.
When comp T is balanced, the brain feels centered.
Focus comes more easily. Emotions flow naturally without
(16:16):
overwhelming you. You can push through challenges
and still relax afterward, something that many people lose
when methylation goes off track.So far we have connected the
upper gut, lower gut in mind, right?
Each enzyme, MTHFRMTTRMTR, HCY and com T as they play its role
in that Symphony of methylation.But one instrument that falls
(16:38):
out of tune, the whole piece goes off the rail.
O In this final segment here we're going to talk and how we
iece it all together. O Now let's unpack each enzyme.
Let's step back and see how all fits together.
This way you know exactly step by step what we need to do.
So think of methylation as that circular Hwy.
New transcenter enzymes do theirwork and each turn the cycle
(17:00):
helps recycle and create something essential, right?
What are those essential things?Energy, neurotransmitters,
hormones and that detox support.When everything flows, you feel
clear balance and steady. But when 1 exit is blocked, say
MTHFR, say that sluggish or CompT is overloaded.
Traffic starts to back up, the system slows, and your body
(17:22):
starts sending signals. Fatigue, irritability, anxiety,
brain fog, digestive issues, andpoor stress tolerance.
So here's how the chain works inplain terms.
MTHFR activates folate. MTTR keeps B12 ready to use.
MTR turns homocysteine back to methionine.
HCY clears out waste products. Compt uses those methyl groups
(17:45):
to balance your brain and your hormones, so remember each one
of these depend on the other andall them depend on your nutrient
intake, gut health, and your stress levels.
This is why supporting methylation isn't about 1
supplement, it's about creating an internal environment where
your enzymes do their jobs efficiently on their own.
A great example of this is how it feels in real life is people
(18:06):
been saying I've been taking B12and folate for months but I
still feel tired. In those cases the problem isn't
always deficiency, it's flow right?
Maybe B12 isn't being absorbed well when they might have low
stomach acid, maybe inflammationin the gut is interfering with
methylation, or maybe the comp Tenzyme is overwhelmed and can't
use those methyl groups fast enough.
(18:27):
When one line breaks, the rest of the chain weakens.
This is also where homocysteine it becomes very important.
Homocysteine is like the dashboard warning lights of your
methylation system. When it's balanced you typically
you want your levels between 6:00 and 8:00.
Your methylation cycle is running very smoothly, but when
it's high, it signals the methylation isn't recycling
properly. It can mean your MTHFR or MTR
(18:49):
struggling, or you're in low active B vitamins, or distress
and inflammation are blocking your nutrient use of those
vitamins. High homocysteine can also be
linked to cardiovascular risk, brain aging, and chronic
inflammation. But here's a good news.
It's fixable. By addressing methylation
support, gut health, and stress,you can bring those numbers back
into the range and feel that difference.
That's why I often recommend including homocysteine in your
(19:11):
regular blood work. It's simple and expensive, and
it's incredibly revealing. So now how do we support your
methylation system naturally? Well, here's a few key
strategies. Again, eat a balanced, nutrient
rich diet. Include folate rich foods like
leafy greens, asparagus, lentils, beets.
Get natural B12 from fish, eggs and grass fed meats.
(19:32):
Next, you want to prioritize your gut health.
You should be doing this anyway.Digestive inflammation of poor
absorption can't block methylation faster than any gene
variant. Support your microbiome of
fiber, fermented foods and proper hydration.
Another thing that kills a lot of people is stress, right?
Manage your stress. Chronic stress burns through
methyl groups and overloads compT.
Just remember too is mindfulness, deep breathing, and
(19:54):
if your sleep is not optimal, they're your methylation support
tools. You have to correct those
things. Another thing is avoid excess
toxins. Alcohol, smoke and processed
chemicals all burn detox pathways.
Every little reduction helps ourenzymes focus on recovery and
repair. Then you want to use targeted
supplements if they're needed, right?
Some people benefit from actiforms of methylfolate,
(20:15):
right? B12, Methylcobalamin B6P5P.
But start low and go slow. More isn't always better,
especially if comti runs slow. Now, on the mindful objective
side, functional lab testing canalso guide that process.
Methylation panel, organic acid test or simple homocysteine
blood test can show exactly where your system needs that
(20:36):
support. From there, a personalized
protocol can bring everything back into balance, helping you
feel clearer, calmer and more energetic.
Beauty of methylation is that connects to every part of your
health, mind, gut, hormones, detox energy.
It's one elegant When you nourish it, you're not only
improving 1 area, you're improving everything downstream.
So next time you hear someone talk about MTHFR or methylation,
(20:59):
remember this. It's not just a gene or a lab
result. It's living breathing system
that responds to how well you eat, think, sleep and care that
you do for your body. And when it's supported well,
your body works like it's designed to balance focus and
full of vitality. As we conclude this episode, be
sure to stay tuned for episode 57 where we're going to take a
deeper dive on homocysteine itself, what your numbers mean
(21:22):
and why it's one of the most overlooked markers in
conventional care, and how optimizing it can change your
energy and long term health. O.
If you want to learn more about the methylation cycle or see how
your MTHFR, your comtier relatedgenes might be influencing your
health, visit Mindfulobjectivecom to explore
functional lab testing and personalized protocols.
As always, this information shared here is for educational
(21:44):
purposes only and should never be taken as medical advice.
Always consult with your qualified healthcare provider
before making any changes to your health plan.
O next time, stay mindful, stay healthy and remember your health
isn't just written in your genes, it's shaped in how well
you support them every day. Stay well.
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