Understand that your beliefs about foods and nutrients profoundly influence their physiological effects, impacting outcomes like satiety and overall well-being, though this effect requires naive belief rather than conscious self-deception.
Consistently engage in foundational health practices such as proper sleep, regular exercise, social connection, and healthy eating, as no single compound or intervention can fully replace these for overall well-being and mood improvement.
Determine the optimal diet for your unique gut microbiome and overall well-being, recognizing that dietary needs (e.g., meat-based vs. plant-based) are highly individual and can profoundly impact mood and affect.
Aim for a higher ratio of omega-3 to omega-6 fatty acids in your diet, and consider supplementing with 1,000 milligrams of EPA daily, as studies show it can reduce depressive symptoms as effectively as certain SSRIs and may synergize with them (consult a doctor).
Incorporate at least two servings of fermented foods into your daily diet to support healthy gut microbiota, which can improve mood and digestion without leading to brain fog.
Recognize that even untasted sugars in savory foods can trigger subconscious cravings and drive increased consumption due to gut sensors signaling to the brain, making you crave more without conscious awareness.
Focus on consuming adequate amino acids, as your brain signals satiety and regulates eating behavior based on their perceived intake, which can help prevent overeating.
For daytime alertness, consume high-protein, moderate-fat, low-carb meals to favor dopamine, acetylcholine, and epinephrine production; for evening sleep, ingest carbohydrate-rich foods to promote serotonin release (due to tryptophan content).
L-tyrosine can increase dopamine levels, elevating mood and alertness, but consult a doctor before supplementing, especially if you have hyper-dopaminergic conditions like mania, and be aware of potential crashes or long-term pathway disruption with chronic use.
Do not consume saccharin, a specific artificial sweetener, as it can detrimentally disrupt the gut microbiome, making the gut environment more favorable to non-beneficial bacteria and negatively impacting health markers.
Do not take excessive amounts of certain probiotics, as ‘more is not better’ and high levels can lead to brain fog and an inability to focus, despite some controversy around these findings.