The connection between your food and mood has come under increasing scientific scrutiny in the past couple of decades. William Dufty brought early attention to this link with his book, “Sugar Blues.” Written over 30 years ago, it has become a classic. Another classic is “The Omega-3 Connection,” written by Dr. Andrew Stoll, published in 2001. This was one of the first books to bring attention to and support the use of omega-3 fats for depression.
A third early pioneer that brought attention to the nutritional underpinnings of psychiatric disturbances was Dr. Abram Hoffer, co-author of “Niacin: The Real Story.” Niacin, Hoffer found, may in fact be a “secret” treatment for a number of psychological disorders, including schizophrenia, which can be notoriously difficult to address.
It’s really unfortunate that so few people consider how their diet may be influencing their mood, seeing how it can indeed have a pronounced effect on your mental health. For example, research has shown that unprocessed foods, especially fermented foods, help optimize your gut microbiome, thereby supporting optimal mental health.
Dark chocolate, coffee, animal-based omega-3 fats and the anti-inflammatory spice turmeric (curcumin) also tend to boost your mood, whereas sugar, wheat (gluten) and processed foods have been linked to a greater risk for depression and anxiety.
Mental Health Is Worsening Around the World
According to the World Health Organization, depression is now the leading cause of ill health and disability worldwide,1,2 affecting an estimated 322 million people globally, including more than 16 million Americans, 6 million of whom are seniors.3 Statistics also reveal we’re not being particularly effective when it comes to prevention and treatment. Worldwide, rates of depression increased by 18 percent between 2005 and 2015.4
According to the U.S. National Institute of Mental Health, 11 percent of Americans over the age of 12 are on antidepressant drugs. Among women in their 40 and 50s, 1 in 4 is on antidepressants.5 While these drugs are prescribed for conditions other than depression, their widespread use suggests mental health problems are indeed pervasive.
In the U.S., suicide rates have also steadily risen since 20006,7,8 — a trend blamed on the effects of social isolation, economic pressures, opioid addiction and limited access to mental health care. Considering these facts, it would make sense to be proactive about your mental health, and this includes taking a cold, hard look at your diet. Are you eating foods that increase your chances of feeling calm and content, or is your diet a recipe for doom and gloom?
Key Dietary Recommendations for a Sunny Disposition
A paper9 published in Nutritional Neuroscience in April this year looked at evidence from laboratory, population research and clinical trials to create “a set of practical dietary recommendations for the prevention of depression, based on the best available current evidence.”
This is sorely needed, as psychiatrists do not currently have any established dietary guidelines to follow in the treatment of depression. Chances are, many patients might never resort to medication were they to receive proper dietary guidance. According to this paper, the published evidence reveals five key dietary recommendations for the prevention of depression:
- Following a “traditional” dietary pattern such as the Mediterranean, Norwegian or Japanese diet
- Increasing consumption of antioxidant-rich fruits, vegetables, legumes, wholegrain cereals, nuts and seeds
- Eating plenty of omega-3-rich foods
- Replacing unhealthy processed foods with real, wholesome nutritious foods
- Avoiding processed foods, fast food, commercial baked goods and sweets
What You Don’t Eat May Be More Important Than What You Do Eat
Indeed, while there are many “superfoods” known to lower inflammation, improve mitochondrial function and lower your risk of insulin resistance — all of which are factors implicated in depression — what you don’t eat may actually be more important than what you do eat. Adding a few superfoods to an otherwise poor diet is unlikely to yield any significant results. So, it’s important to realize that unless you get the foundation right, it’s going to be a continuous uphill battle.
The simplest, most basic foundation here would simply be to eat real food. This means ditching all processed, prepackaged food items and replacing them with whole foods that you cook from scratch — including condiments and snacks. Your beverage choices may also need an overhaul, as most people drink very little pure water, relying on sugary beverages like sodas, fruit juices, sports drinks, energy drinks and flavored water for their hydration needs. None of those alternatives will do your mental health any good.
Three brain- and mood-wrecking culprits you’ll automatically avoid when avoiding processed foods are added sugars, artificial sweeteners10 and processed vegetable oils — harmful fats known to clog your arteries and cause mitochondrial dysfunction. Gluten also appears to be particularly problematic for many. If you’re struggling with depression or anxiety, you’d be well-advised to experiment with a gluten-free diet.
Three Powerful Dietary Interventions
Next, if you’re serious about your physical and mental health, consider taking things a step or two further by:
•Implementing a cyclical ketogenic diet, high in healthy fats, low in net carbs with moderate amounts of protein. This kind of diet will optimize your mitochondrial function, which has significant implications for mental health. In fact, one noticeable effect of nutritional ketosis is mental clarity and a sense of calm.
The reason for this welcome side effect has to do with the fact that when your body is able to burn fat for fuel, ketones are created, which is the preferred fuel for your brain. Compelling research also suggests a ketogenic diet may reduce your risk of Alzheimer’s disease.
•Intermittent fasting will also help optimize your brain function and prevent neurological problems by activating your body’s fat-burning mode, preventing insulin resistance and reducing oxidative stress and inflammation, the latter of which has been identified as a causative factor in depression.14,15
While you may achieve some of the benefits from intermittent fasting simply by respecting the time boundaries, regardless of the foods you consume, it is far better if you consume high-quality unprocessed food.
Since you’ll be eating less, it’s vitally important that you get proper nutrition. Healthy fats are essential because intermittent fasting pushes your body to switch over to fat-burning mode. Particularly if you begin to feel tired and sluggish, it may be a sign that you need to increase the amount of healthy fat in your diet.
•Water fasting. Once you’re starting to burn fat for fuel, gradually increase the length of your daily intermittent fasting to 20 hours per day. After a month of 20-hour daily fasting, you’re likely in good shape to try a four or five-day water-only fast. I now do a monthly five-day fast, as I believe this is the most powerful metabolic health interventions out there.
A five-day fast will effectively clean out senescent cells that have stopped duplicating due to aging or oxidative damage, which would otherwise clog up your optimal biologic function by causing and increasing inflammation.
Five Superfoods for Mental Health
Once you’re eating healthy in general, there are a number of different superfoods you can focus on that are known for their beneficial impact on mood and psychological well-being. While this list could be quite long, here are five suggestions sure to please most people’s palate. For even more suggestions, check out the articles listed in the references:16,17
•Wild Alaskan salmon and other small, fatty fish such as anchovies and sardines are a great source of animal-based omega-3 fats necessary for mental health and optimal brain function (DHA and EPA are actually structural elements that make up your cells).
These fats also play a role in the regulation of brain chemicals such as dopamine, released in response to pleasurable experiences. Studies have also confirmed Stoll’s early claims that omega-3s reduce the risk of depression. Most recently, researchers concluded omega-3 deficiency may contribute to the development of mood disorders, and that supplementation “may provide a new treatment option.”18
•Foods high in tryptophan. Egg whites (should not be eaten without the yolks) contain the greatest amounts. Spirulina is second. You can see this chart for the rest.
•Spinach and other folate-rich foods. B vitamins in general are important for psychological well-being, and a deficiency in either B6, folate (B9) or B12 are all capable of triggering psychiatric side effects, including depression. Most organic leafy greens are a good source of folate. Aside from spinach, other top sources include broccoli, asparagus and turnip greens.
•Organic dark chocolate. According to a 2009 study19 (conducted at the Nestle Research Center in Switzerland), eating 40 grams (1.4 ounces) of dark chocolate per day for 14 days, divided into three daily servings (morning, afternoon and night), reduced levels of stress-related hormones in all participants — even in those who did not report feeling stressed at the outset of the study.
A systematic review20 published in 2013 also found that dark chocolate may be a helpful mood booster. Milk chocolate will not have the same effect though. To work, opt for dark chocolate with at least 70 percent cacao or greater, and limit your portions.
•Organic coffee also has its benefits — and its drawbacks. In fact, findings are mixed when it comes to its effect on depression,21so you’ll have to gauge its effects from personal experience. One meta-analysis22 published in 2015, which looked at a population of nearly 347,000 individuals, concluded caffeine helped protect against depression. Other medical experts warn it might worsen anxiety, which often goes hand-in-hand with depression. A 2014 study23 came to the following conclusion:
“[W]e observed a biphasic profile in caffeine psychostimulant effect: low to moderate doses may correlate with a reduction in depressive risk in healthy subjects and an improvement of many clinical symptoms (attention, arousal, psychomotor performance) in depressed patients, whereas the assumption of high doses may result in thymic dysregulation, favor mixed affective states and worsen circadian profiles and anxiety symptoms.”
Embrace an Antidepressive Lifestyle
Depression is multifactorial. It may take some sleuthing to identify specific triggers. That said, an all-around healthy lifestyle will take care of the most common underlying problems. Addressing your diet and experimenting with nutritional ketosis, intermittent fasting, longer fasts, or all three will set you on the right track.
Avoiding EMFs, getting sensible sun exposure, exercise and plenty of sleep rounds out the list of the basic components for an anti-depressive lifestyle. For more tips and guidance, use the search feature on my site. I’ve written many in-depth articles on depression, covering a wide range of angles, over the years.
11 pounds in 22 days?
Is it REALLY possible to lose 11 lbs. of fat in 22 days? Actually yes… BUT only when you’re a level 4 fat burner. Unfortunately, most people are stuck as level 1 fat burners. So, how do you become a level 4 fat burner to lose up to 11 lbs. in 22 days? Simply eat these foods daily:
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
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To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
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This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
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First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
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- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
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You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
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Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
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Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
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- Which calories help you lose weight…and which ones help you gain it…
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Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.