Shift your mindset to actively think about and prioritize your mental health and fitness, focusing on preventing conditions and utilizing all available tools for treatment if they arise.
Shift towards a traditional dietary pattern, consisting of “real foods” like those grandma ate (e.g., potatoes, tomatoes, okra, salmon, beef), as this pattern is correlated with a significant decrease in depression and anxiety.
Establish a dietary pattern with a strong foundation of nutrient-dense foods (like leafy greens), which allows for occasional indulgences without negatively impacting overall mental health.
Embrace a Mediterranean dietary pattern, as studies show it can significantly reduce the risk of developing clinical depression over several years.
Recognize food as a primary regulator of your immune and inflammatory system, as the gut houses the largest part of this system, and use food to fuel and nourish it.
Focus on reducing inflammation in your body, as there is a strong link between chronic inflammation and conditions like depression, anxiety, and brain fog, and reducing it can help brain symptoms.
Focus on consuming the 12 key nutrients identified by the antidepressant food scale, such as zinc, magnesium, B12, omega-3 fats, folate, and iron, which have scientific evidence to help prevent and treat depression.
Seek out natural, whole foods that are highest in the 12 key mental health nutrients per calorie, including top plant and animal foods, to optimize your diet for brain health.
Leverage the fact that you already eat multiple times a day and shop for groceries to make intentional, healthier food choices, as this can lead to massive improvements in mental health.
Actively increase your intake of vegetables, plants, nuts, nut butter, olive oil, cinnamon, and turmeric, as a minimal intervention incorporating these foods significantly reduced anxiety, depression, and stress.
Incorporate bivalves like mussels, clams, and oysters into your diet, as clams are highlighted as a top natural source of vitamin B12, an important nutrient for mental health.
Sustain a healthy diet, as research indicates it can lead to a significantly larger brain volume, specifically in the left hippocampus, even in older adults, promoting brain resilience and repair.
Shift your understanding of brain health beyond just serotonin and dopamine to include BDNF (Brain-Derived Neurotrophic Factor), a neurohormone crucial for brain growth and connections.
Prioritize and actively cultivate quality connections in your life, as this is a core principle for mental health and happiness, mirroring how brain cells make new connections.
Intentionally engage in activities that support your brain in making more connections, such as exercising, sleeping well, eating well, connecting with loved ones, and playing (e.g., music), to foster neuroplasticity and brain resilience.
Reacquire the knowledge of how to prepare and cook nutrient-dense foods, such as seafoods and leafy greens, at home in simple, easy, and economical ways to support your health.
Consider incorporating AG1, a daily health drink, into your routine to support digestion and enrich the gut microbiome, as it contains beneficial gut bacteria and plant-based compounds.
If subscribing to AG1, take advantage of the limited-time offer to receive a free flavor sampler, AGZ sampler, vitamin D3 and K2, and an AG1 welcome kit with your first order.