Today I’m going over studies to tell you about an easy tweak you can make to prevent negative health consequences from supplementing vitamin D, and make it actually work. I’m not talking about basic stuff like dosing, or D2 vs D3, or taking it with fat sources–I’m talking about something I bet you’ve never heard of before.
The bonus content I talk about is over on my Patreon page. I’m planning to get official tiers + benefits up in a few weeks!
Today I’m sharing studies on how diet affects depression, specifically looking at fast food, pastries / baked goods, and processed foods. Only some of these categories actually seem to contribute to depression, whereas others don’t! I also talk about findings showing exercise plays a big role in how these foods contribute to depression.
If you want to help me upgrade my sound quality and start a podcast, head to my Gofundme!
Today I’m sharing studies on how diet affects your mood, through tryptophan and serotonin. Specifically, I’m talking about how eating a high protein vs high carb diet affects your serotonin levels, and therefore mood, depression, and anxiety! (This is a follow up to my last video on dietary tryptophan & mood)
Today I’m sharing something a little closer to my personal research interests (given that I’m getting my PhD in psychology/neuroscience): how your diet can affect your mood! In the video I quickly cover tryptophan, the amino acid that has antidepressant-like effects, and go over a study directly looking at how people’s symptoms of depression, anxiety, and overall mood are affected by being put on a high vs low tryptophan diet.
And the list of high-tryptophan foods from the study is below!
Today, I have something a little bit different for you: 7 natural ways to reduce your stress using foods and herbs, based on scientific studies. Stress is a major reason for overeating and weight gain, and causes all sorts of bad health effects, both physical and mental. So if you’re stressed, reducing it could help you reach your health & appearance goals!
In the video, I go over the remedies and what types of stressors and stress symptoms they help with, how to use them, and briefly cover studies supporting them. In the post below, I list specific supplements/foods, dosages, how long they should take to work, and link the studies.
Unfortunately, many supplements don’t actually contain what they say they do. So I researched independent lab tests for supplements to make sure they contain the proper dose of the active ingredient, are free of toxins, and have the most bang for your buck!
For the food and teas, I’ve researched the best ones and linked my favorites. I also include my recommended dose for everything if applicable, based on the linked studies and others. And, I found a few combo products (linked at the bottom) that contain multiple remedies in one!
All of these remedies are supported by placebo-controlled studies in humans. (All studies linked below are in humans, and all but one are placebo-controlled). Studies done in rodents also support these remedies.
Taking as little as 40mg is helpful, but you start to get extra benefits around 200mg (larger dose link). Take one to two 200mg capsules a day, will likely start working within a week.
Can be taken right before a stressful event to help (studies found good effects with 280 cals/50g of a dark chocolate bar, but you would likely need less when using cacao powder or nibs since they contain more flavanols)
Recommend taking 1 of these capsules per day (do NOT recommend taking higher doses), can expect to see good effects in at most 4 weeks (they will almost certainly start sooner though!)
Miche, Ph.D. 