Increase EPA (an omega-3 fatty acid) intake to at least 1000 mg daily, through food or supplementation, as it has been shown to profoundly improve mood and reduce depressive symptoms, potentially as effectively as some antidepressants and synergistically with them. Consult a doctor, especially if on blood thinners or birth control.
Understand that your beliefs about food content (e.g., calories) or the health benefits of your activities can directly impact your physiology (e.g., ghrelin levels, blood pressure, body fat), influencing satiety and overall well-being. This requires a naive belief, not self-deception.
Regularly consume at least two servings of fermented foods (e.g., sauerkraut, kimchi, natto) to support a healthy gut microbiome, which is crucial for improved mood, digestion, and immune system function.
Consume foods rich in L-tyrosine (e.g., meats, nuts, some plant-based foods) or consider occasional supplementation (after doctor consultation) to support healthy dopamine production, which can elevate mood, increase alertness, and boost motivation. Be aware of potential ‘crashes’ with chronic or excessive supplementation.
Ingest carbohydrate-rich foods or those high in tryptophan (e.g., white meat turkey, starchy carbohydrates), especially in the evening, to promote serotonin release, fostering feelings of comfort, calmness, and improved sleep.
Ensure adequate hydration and electrolyte intake (sodium, magnesium, potassium in correct ratios, without sugar) for optimal brain and body function, as even slight dehydration can diminish cognitive and physical performance. A suggested protocol is dissolving one packet of an electrolyte mix in 16-32 ounces of water first thing in the morning and during physical exercise.
Engage in non-sleep deep rest (NSDR) or yoga nidra sessions, even for short 10-minute durations using apps like Waking Up, to effectively restore cognitive and physical energy and manage mental states.
Eliminate processed foods from your diet, regardless of their source (animal or plant-based), as they tend to lead to overconsumption of calories and weight gain, likely due to their negative impact on the nervous system and gut signaling.
Recognize that gut sensors detect sugar independently of taste, triggering dopamine release and cravings even for untasted ‘hidden’ sugars in savory foods, which can lead to subconscious overconsumption and disruption of dopamine systems.
Explore L-carnitine supplementation (specifically acetyl-L-carnitine, which crosses the blood-brain barrier) to potentially reduce depressive symptoms, improve symptoms of autism, aid in alcohol dependence treatment, and alleviate fibromyalgia symptoms, after consulting a doctor.
Be mindful that high expectations for an experience can increase dopamine expectations, and if the actual event doesn’t meet or exceed that, less dopamine is released, reducing the likelihood of pursuing that thing again.
Recognize that the optimal diet for your gut microbiome and overall well-being is highly individual (e.g., meat-based vs. plant-based), influenced by genetics and early life adaptations, so experiment to find what works best for your unique system.
Avoid broad ‘vagus stimulation’ as a general goal, as the vagus nerve senses and responds to various bodily states, including contaminants; instead, focus on activating specific circuits for desired outcomes.
Avoid excessive probiotic supplementation, as ‘more is not better,’ and high levels of certain probiotics (like lactobacillus) can lead to side effects such as brain fog.
Be cautious of artificial sweeteners, particularly saccharine, as studies indicate it can negatively impact the gut microbiome by shifting it towards less beneficial bacteria, rather than killing it.
Be aware that longer periods of fasting (1-3 days) can significantly deplete the gut microbiome, which may impact digestion and nutrient assimilation upon refeeding, suggesting a gradual transition back to eating.
Exercise caution with 5-HTP supplementation; while it can increase serotonin and potentially decrease appetite, chronic use may disrupt the body’s natural serotonin production and can increase cortisol. Consult a doctor for occasional use.
Explore Mucuna Pruriens (velvet bean), which contains L-Dopa (a dopamine precursor), to potentially increase dopamine, subjective well-being, and testosterone, promoting motivation and feelings of pursuit. Be aware of individual responses and consult a doctor.
Recognize that a natural pre-meal anxiety or alertness, driven by the locus coeruleus and lateral hypothalamus, is a normal biological mechanism that precedes the calming and satiation mechanisms that kick in after eating.
Understand that the body subconsciously senses amino acid content in food, and people tend to eat until their brain perceives adequate amino acid intake, rather than just until their stomach is full.
Recognize that emotions are a product of intricate brain-body interactions, influenced by biological and chemical events, offering opportunities for regulation through targeted interventions grounded in scientific data.
View emotions fundamentally as a push-pull of attraction or aversion, inherently involving physical action (motor behaviors) to move towards or away from stimuli.
Consider supplementing with an all-in-one vitamin-mineral-probiotic drink (like Athletic Greens) once or twice daily to cover basic nutritional needs, address potential deficiencies, and support microbiome health, including essential Vitamin D3 and K2.