How to improve your mood by improving your biology.
Thread🧵
Thread🧵
The purpose of this thread (yeah, i wrote 2 threads, 2 emails and put 33 posts in pdf files one by one today AFTER work just to not lose it (day 1 of monk mode)) (also standard disclaimer that this does not constitute medical advice) is to share with you how addressing certain
biological factors can help you battle things such as:
-Anxiety
-Depression
-Sleep issues
-Panic and anxiety attacks
-Phobias
-Mood swings
-ADD/ADHD
-Overthinking-
-Impatience (yes, impatience)
-OCD
-Being unmotivated
and things of this nature which are pretty common in today's
-Anxiety
-Depression
-Sleep issues
-Panic and anxiety attacks
-Phobias
-Mood swings
-ADD/ADHD
-Overthinking-
-Impatience (yes, impatience)
-OCD
-Being unmotivated
and things of this nature which are pretty common in today's
society, yet the biological aspect of these is still unfortunately neglected a lot of the time.
You may have been told that your biological state does not affect your mental state or it does to a very minor degree, but this is false and if you actually implement what we’re about
You may have been told that your biological state does not affect your mental state or it does to a very minor degree, but this is false and if you actually implement what we’re about
to discuss here for a few months you will experience this truth as well.
Our biology affects our mood way more than the average person would like to admit because this means, that someone who struggles with mood issues such as depression, anxiety, being unmotivated and so on,
Our biology affects our mood way more than the average person would like to admit because this means, that someone who struggles with mood issues such as depression, anxiety, being unmotivated and so on,
will require to make lifestyle changes if he or she wants to resolve these issues.
Now if you're skeptical towards the following suggestions as you should be to some extent, the only thing that i'd like to state is that please disagree with them ONLY IF you've implemented them
Now if you're skeptical towards the following suggestions as you should be to some extent, the only thing that i'd like to state is that please disagree with them ONLY IF you've implemented them
and do not mindlessly trust how certain things are "supposed to work/be" aka the beliefs that other people installed on you on certain topics.
You might strongly believe for example that the more serotonin you have the happier you'll be and viciously disagree with the suggestion
You might strongly believe for example that the more serotonin you have the happier you'll be and viciously disagree with the suggestion
to lower excessive serotonin, yet you might find that when you do in fact lower serotonin to some extent, things such as bad a mood, overthinking and even excessive shame/guilt, lessen a lot.
You may also been told for example in case that you struggle with a bipolar disorder,
You may also been told for example in case that you struggle with a bipolar disorder,
that there's nothing you can do about it except take meds, yet after implementing certain things such as lowering stress hormones such as adrenaline and optimizing GABA, that your mood becomes a lot more stable.
So please be skeptical to a certain degree when you read stuff like
So please be skeptical to a certain degree when you read stuff like
these, but also open-minded to a certain degree.
Nowadays the mind is over-emphasised and the mind under-emphasised.
Disclaimer: Do not expect overnight changes.
The fact that something works to a certain extent, does not mean that it will work overnight.
Nowadays the mind is over-emphasised and the mind under-emphasised.
Disclaimer: Do not expect overnight changes.
The fact that something works to a certain extent, does not mean that it will work overnight.
Mood issues, can in fact be categorized as serious health issues and no one would expect a health issue to be resolved overnight.
I get that these issues (just like any health-related issues) can get very frustrating very fast and you want to resolve them, but please try your
I get that these issues (just like any health-related issues) can get very frustrating very fast and you want to resolve them, but please try your
best to be patient, trust the process and the results will come.
Now without further do, let's some suggestions that can help you with the issues that were stated in the beginning of this thread.
Now without further do, let's some suggestions that can help you with the issues that were stated in the beginning of this thread.
Suggestion number 1: Go and get blood work done
For some reason, a lot of people when they’re struggling with mood issues, do not suspect that something could be physically wrong with them.
If for example your thyroid and androgen hormones are tanked, it is completely normal
For some reason, a lot of people when they’re struggling with mood issues, do not suspect that something could be physically wrong with them.
If for example your thyroid and androgen hormones are tanked, it is completely normal
for you to be depressed, anxious, overthink and so on.
It’s not a mystery.
Now since blood work can get very expensive very quickly, get ANY blood work you can done, no matter how basic it is.
What i personally recommend to someone who specifically struggles with mood issues
It’s not a mystery.
Now since blood work can get very expensive very quickly, get ANY blood work you can done, no matter how basic it is.
What i personally recommend to someone who specifically struggles with mood issues
is the following panels (NOT CHEAP, if you can afford some of them but not all, only run the thyroid and androgen panels):
-A typical HDL and triglyceride test
-LDL particle number via NMR
-OGGT (it takes time and you’ll be at the doctor’s office at least 2 hours)
-A typical HDL and triglyceride test
-LDL particle number via NMR
-OGGT (it takes time and you’ll be at the doctor’s office at least 2 hours)
Note : The one-hour insulin response you’ll get from this test might be more important than any other “glucose” test.
-IGF-1
-C-reactive protein, homocysteine and uric acid
-TSH
-Total T4
-Total T3
-Reverse T3
-Free T4
-Free T3
-Thyroid antibodies
-Total testosterone
-IGF-1
-C-reactive protein, homocysteine and uric acid
-TSH
-Total T4
-Total T3
-Reverse T3
-Free T4
-Free T3
-Thyroid antibodies
-Total testosterone
-Free testosterone
-SHBG
-LH
-FSH
-E1
-Prolactin
+a hair mineral analysis
If some of these markers are off then great since you will know how to adjust your approach based on this fact.
-SHBG
-LH
-FSH
-E1
-Prolactin
+a hair mineral analysis
If some of these markers are off then great since you will know how to adjust your approach based on this fact.
Suggestion number 2: Optimize your circadian rhythm
If your circadian rhythm gets dysregulated, then every biological process will get dysregulated by default.
Here are some tips that could help you:
1. Wake up roughly when the sun goes up
If your circadian rhythm gets dysregulated, then every biological process will get dysregulated by default.
Here are some tips that could help you:
1. Wake up roughly when the sun goes up
2. Do not look at any artificial light as soon as you wake up.
Instead, go outside and get some natural light even for 5 minutes.
3. Do not over-stimulate yourself with electronic devices (especially 2 hours before going to sleep).
4. Do not lift close to your bedtime.
Instead, go outside and get some natural light even for 5 minutes.
3. Do not over-stimulate yourself with electronic devices (especially 2 hours before going to sleep).
4. Do not lift close to your bedtime.
5. Either eliminate or minimize your caffeine consumption to 1 cup before 11 A.M and consumed with a full meal.
6. Expose your skin to sunlight multiple times per day.
7. Block the blue light on your devices and wear blue light blocking glasses.
8. View the sunset.
6. Expose your skin to sunlight multiple times per day.
7. Block the blue light on your devices and wear blue light blocking glasses.
8. View the sunset.
Suggestion number 3: Focus on micronutrients
There's a reason why depression is mentioned as a side effect of any vitamin or mineral deficiency.
These are the building blocks of our entire being and if we do not provide enough of them we will of course function sub optimally.
There's a reason why depression is mentioned as a side effect of any vitamin or mineral deficiency.
These are the building blocks of our entire being and if we do not provide enough of them we will of course function sub optimally.
This thread might help you understand nutrition a bit better.
Suggestion number 4: Stop consuming coffee on a fasted state.
Just stop.
It’s not rocket science.
During the night, your glycogen stores get depleted and thus, stress hormones will be high be default.
Now if you add black coffee on top of that, it’s a one way ticket to
Just stop.
It’s not rocket science.
During the night, your glycogen stores get depleted and thus, stress hormones will be high be default.
Now if you add black coffee on top of that, it’s a one way ticket to
either being very irritable or overthinking / being anxious depending on the status of certain things.
Suggestion number 5: Avoid extreme calorie deficits
This will ruffle some feathers mainly because people have been conditioned into thinking in black/white terms only and the
Suggestion number 5: Avoid extreme calorie deficits
This will ruffle some feathers mainly because people have been conditioned into thinking in black/white terms only and the
suggestion to avoid extreme calorie deficits will make some people believe that i recommend to people being fat, but that's obviously not the case.
No matter what you do, a calorie deficit will always be a stressful state.
You can't change that.
It's unavoidable.
No matter what you do, a calorie deficit will always be a stressful state.
You can't change that.
It's unavoidable.
The only thing you can do is determine is if this stressful state will be a NET positive or a NET negative.
So here’s how you should approach calorie deficits if you want to improve your mood.
If you are a man that’s over 17% body fat, then slowly start losing weight and stop
So here’s how you should approach calorie deficits if you want to improve your mood.
If you are a man that’s over 17% body fat, then slowly start losing weight and stop
at 12%, and if you are a woman that’s 20% and over do the same as well, but stop at 15%.
Suggestion number 6: Get enough sea salt, vitamin C and do not restrict carbohydrates
A diet which is very low in sea salt, whole food vitamin C and carbohydrates will inevitably lead to
Suggestion number 6: Get enough sea salt, vitamin C and do not restrict carbohydrates
A diet which is very low in sea salt, whole food vitamin C and carbohydrates will inevitably lead to
adrenal hyperactivity.
Adrenals are glands which produce a variety of hormones such as cortisol, aldosterone and adrenaline which help regulate several bodily functions including metabolism, blood pressure, our body's response to stress and sleep.
Adrenals are glands which produce a variety of hormones such as cortisol, aldosterone and adrenaline which help regulate several bodily functions including metabolism, blood pressure, our body's response to stress and sleep.
Suggestion number 7: Optimize GABA
GABA stands for gamma-aminobutyric acid and is the primary mediator of the healthy inhibitory state of metabolism, most associated with sleep and relaxation.
So low GABA = a lot of stress, anxiety, mood swings and so on.
GABA stands for gamma-aminobutyric acid and is the primary mediator of the healthy inhibitory state of metabolism, most associated with sleep and relaxation.
So low GABA = a lot of stress, anxiety, mood swings and so on.
Now the most critical step in GABA optimization is fixing glutamate.
Glutamate is a neurotransmitter that excites/stimulates nerve cells and is the “gas” in your brain (GABA’s the “breaks”).
In order to balance glutamate and GABA we must first avoid foods and supplements that
Glutamate is a neurotransmitter that excites/stimulates nerve cells and is the “gas” in your brain (GABA’s the “breaks”).
In order to balance glutamate and GABA we must first avoid foods and supplements that
“signal” to the body to create glutamate.
The main ones are:
- Caffeine.
- Nicotine.
- Herbicides.
- Pesticides.
- Stimulant drugs.
- MSG.
- Artificial sweeteners.
- Grains (and anything with gluten if this is not clear)
- High fructose corn syrup.
- Canned food.
The main ones are:
- Caffeine.
- Nicotine.
- Herbicides.
- Pesticides.
- Stimulant drugs.
- MSG.
- Artificial sweeteners.
- Grains (and anything with gluten if this is not clear)
- High fructose corn syrup.
- Canned food.
- Corn and cornstarch.
- Artificial flavorings.
- Fermented foods (even pickles) and swiss cheese.
- Mushrooms.
- Soy products.
- Food colorings.
- Thickeners such as xanthan gum.
- Lentils.
- Peas.
- Artificial flavorings.
- Fermented foods (even pickles) and swiss cheese.
- Mushrooms.
- Soy products.
- Food colorings.
- Thickeners such as xanthan gum.
- Lentils.
- Peas.
Then, make sure to consume enough bioavailable protein during the day (1.8-2 pounds per pound of bodyweight) which is shown to reduce serum glutamate.
Grounding and breathing techniques such as wim hof breathing first thing in the morning will also be beneficial as well since it
Grounding and breathing techniques such as wim hof breathing first thing in the morning will also be beneficial as well since it
has been shown to increase the activity of the parasympathetic nervous system.
Also make sure to address gut health since most GABA is produced in the gut to begin with and without a healthy gut no one can be relaxed and have optimal GABA.
Also make sure to address gut health since most GABA is produced in the gut to begin with and without a healthy gut no one can be relaxed and have optimal GABA.
Another thing to pay attention and try to minimize is blue light exposure since glutamate is triggered by blue light.
Some tools with GABA promoting effects are:
1)Passion flower
2)Lemon balm
3)Chamomile tea
4)Taurine
5)Glycine
Obviously in order to optimize GABA we need to
Some tools with GABA promoting effects are:
1)Passion flower
2)Lemon balm
3)Chamomile tea
4)Taurine
5)Glycine
Obviously in order to optimize GABA we need to
make sure that we have enough nutrients that help synthesize GABA in the first place.
These are: Thiamine, vitamin C, vitamin D, vitamin A, copper, zinc, magnesium, taurine and vitamin E.
These are: Thiamine, vitamin C, vitamin D, vitamin A, copper, zinc, magnesium, taurine and vitamin E.
Suggestion number 8 (probably): Lower excessive serotonin and boost dopamine
Serotonin is not useless but when in excess (something which can happen very easily) it is a stress hormone and its increase in the very short term has unfortunately made people believe that it can be
Serotonin is not useless but when in excess (something which can happen very easily) it is a stress hormone and its increase in the very short term has unfortunately made people believe that it can be
an antidepressant since cortisol has great anti-inflammatory effects in the short term.
But the long term release of cortisol will of course deteriorate your health.
This is why things such as 5-HTP can seem to have positive effects the first few days, but then lead to more
But the long term release of cortisol will of course deteriorate your health.
This is why things such as 5-HTP can seem to have positive effects the first few days, but then lead to more
depression, insomnia and anxiety in a lot of people.
As a side note, if you are depressed you generally want to optimize dopamine and GABA, not serotonin.
Now some tools that you can use in order to battle excessive serotonin are the following:
As a side note, if you are depressed you generally want to optimize dopamine and GABA, not serotonin.
Now some tools that you can use in order to battle excessive serotonin are the following:
1. Binder salad
This salad is made up of: 1-2 chopped carrots (not grinded, chopped), a bit of ginger, 30-40 grams of beef liver, 1 teaspoon of cold pressed blackseed oil,1-2 teaspoons of coconut oil and sea salt.
You can have this salad in between meals a few times a week (3-4).
This salad is made up of: 1-2 chopped carrots (not grinded, chopped), a bit of ginger, 30-40 grams of beef liver, 1 teaspoon of cold pressed blackseed oil,1-2 teaspoons of coconut oil and sea salt.
You can have this salad in between meals a few times a week (3-4).
The fibers in raw carrots will bind to excessive estrogen, the ginger will lower serotonin receptivity in the gut and the blackseed oil since it can lower serotonin uptake from the gut.
2. Consider supplementing with ginkgo biloba which has opposite effects of serotonin ( it
2. Consider supplementing with ginkgo biloba which has opposite effects of serotonin ( it
increases blood flow to the brain (serotonin reduces it).
3. Get some bones from quality animals and drink a cup of bone broth between your meals in order for glycine to mitigate the excessive tryptophan (a serotonin agonist) that comes from a lot of animal products.
3. Get some bones from quality animals and drink a cup of bone broth between your meals in order for glycine to mitigate the excessive tryptophan (a serotonin agonist) that comes from a lot of animal products.
If you can not get your hands on any quality bones, you can use some glycine in the short term since it aids in serotonin clearance.
4. Make sure to consume enough thiamine and consider a possible short term (2-4 weeks) of thiamine supplementation.
4. Make sure to consume enough thiamine and consider a possible short term (2-4 weeks) of thiamine supplementation.
Unfortunately, a lot of people are in fact thiamine deficient (both due to the lack of dietary thiamine but also a compromised gut) and a deficiency in thiamine increases serotonin production.
5. Lower or at least balance the tryptophan content of your diet.
5. Lower or at least balance the tryptophan content of your diet.
Tryptophan is the precursor to serotonin so by default a tryptophan excess (something that is present in most diets) will cause a serotonin excess.
Now when it comes to dopamine, here’s what you can do in order to increase it.
First of all, by addressing excessive serotonin you
Now when it comes to dopamine, here’s what you can do in order to increase it.
First of all, by addressing excessive serotonin you
will already increase dopamine by default (especially if you include the occasional use of ginkgo biloba).
Then here’s a set of rules that could help you:
1. Get a couple of pasture-raised egg yolks a day for the choline benefits
Choline increases dopamine receptor densities
Then here’s a set of rules that could help you:
1. Get a couple of pasture-raised egg yolks a day for the choline benefits
Choline increases dopamine receptor densities
and can even ameliorate memory impairment.
2. Lower adrenaline
Adrenaline is actually made from dopamine so an adrenaline excess will lead to a dopamine deficiency very fast.
In order to prevent this from happening, first of all, eat a macronutrient balanced dinner.
2. Lower adrenaline
Adrenaline is actually made from dopamine so an adrenaline excess will lead to a dopamine deficiency very fast.
In order to prevent this from happening, first of all, eat a macronutrient balanced dinner.
Then do not neglect oysters and quality beef in your diet since a common promoter of adrenaline excess is zinc deficiency.
3. If for whatever reason, your dopamine is way way too low, creatine (any form) or tribulus, salt and ginkgo will be a great SHORT TERM boost.
3. If for whatever reason, your dopamine is way way too low, creatine (any form) or tribulus, salt and ginkgo will be a great SHORT TERM boost.
4. Do a dopamine detox every month or two and schedule a period every day where you will destimulate yourself.
5. Up the red light and lower the blue light.
Suggestion number 9: Consider upping the calcium in the diet.
One of the very common reasons why people are stressed
5. Up the red light and lower the blue light.
Suggestion number 9: Consider upping the calcium in the diet.
One of the very common reasons why people are stressed
nowadays is a lack of dietary calcium.
In the absence of dietary calcium, PTH rises, a lot, and shifts calcium from the bones into the soft tissue.
This is one of the reasons why foods like milk and ice cream for example can have a relaxing effect.
In the absence of dietary calcium, PTH rises, a lot, and shifts calcium from the bones into the soft tissue.
This is one of the reasons why foods like milk and ice cream for example can have a relaxing effect.
Suggestion number 10: Lower prolactin in case that's elevated
Prolactin increases cortisol through ACTH (adrenocorticotropic hormone) so it can become a problem.
As a safety policy prolactin-wise, make sure that you are getting enough: sea salt, vitamin D, vitamin B6,
Prolactin increases cortisol through ACTH (adrenocorticotropic hormone) so it can become a problem.
As a safety policy prolactin-wise, make sure that you are getting enough: sea salt, vitamin D, vitamin B6,
fat soluble vitamins, zinc and vitamin E from whole foods such as (obviously) sea salt, red palm oil, raw dairy, oysters, red meat, beef liver and sunlight.
Suggestion 11: Increase BDNF
Start with saffron*
Suggestion 11: Increase BDNF
Start with saffron*
Suggestions 12,13 and 14: Heal your gut, optimize sleep and take care of your thyroid
Thyroid thread:
Sleep thread:
Gut threads: :
Thyroid thread:
Sleep thread:
Gut threads: :
That's it.
Long rant once again but if you implement these tips they will help you.
And if you learn something from this thread make sure to like/RT the first tweet.
Long rant once again but if you implement these tips they will help you.
And if you learn something from this thread make sure to like/RT the first tweet.
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