5 Foods That Naturally Decrease Cortisol, the Stress Hormone

[@TherapyinaNutshell]

Improve your mental health with the free course, courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd

[@mariamnader2016]

Thank u so much 🤍 The food mentioned : 1.food high in B vitamins : *organ meat *beef *chicken *eggs *nutritional yeast *fortified cereals(contain vitB12) 2.food high in Omega 3 : *Fish *walnauts *salmon *avocado *chia *flax *olive oil *tuna *anchovies 3.food rich in Magnesium: *Pumpkin seeds *almond *pistachios *broccoli *bananas *avocado *spinach *dark chocolate #food regulate blood sugar: eat regular meals, protein rich food: beans,legumes 4.food promote healthy gut microbiome: High fiber foods, *probiotics: live yogurt,kimchi,kombucha kefir,sauerkraut 5.stay well hydrated. #avoid: alcohol, caffeine, saturated fat, simple sugar: soda,candy, simple carbs: white breads. I hope it helps,🤍

[@bloomthrive9179]

Thank you so much!! 💜🙏🏼💐

[@mariamnader2016]

@@bloomthrive9179 u r welcome 😊🌸

[@darianalawrence643]

God bless you!

[@ladyscarfaceangel4616]

Alcohol has been my issue. It helps anxiety in the moment but not the next day! My anxiety level always goes up the day after drinking. I don't consider myself an alcoholic at all. I'm a weekend drinker. I do try to limit how many I have but sometimes it's easy to keep going. Depends on the drink. I smoke too. That definitely doesn't help! I feel I do everything else right. I exercise daily, meditate every morning, & I eat clean most of the time. I drink nothing but water, except the alcohol I consume. We all have something we need to work on I guess. I feel I work hard enough during the week & look forward to relaxing with a few glasses of wine or a good margarita. So it's hard to let go of that for me.

[@Thomas_Anders0n]

also Mediterranean Diet

[@marinaom8641]

1. B12: meat, eggs, nutritional yeast 2. Omega-3: fish, walnuts, avocado, chia, flax, olive oil 3. Magnesium: pumpkin seeds, almonds, pistachios, broccoli, spinage, avocado, dark chocolate 4. Beans, legumes 5. High-fiber foods (fruits, vegetables) and variety. 6. “Good bacteria food” like combucha, kimchi, sauerkraut 7. Water Avoid alcohol, caffein, saturated fats, simple sugars and carbs

[@deliarinaldi5556]

thankyouso much

[@mailywong9612]

Thanks very much

[@mamafrazz3984]

Thank you

[@legoqueen2445]

Thx so much!

[@Haunted_Gains]

What about Bananas? 🍌

[@annewalsh2324]

I had cushings which is basically constant high cortisol, while waiting for the blockers to be approved by my insurance I was self medicating with ashwaghanda, rhodiola, moringa, and holy basil. 1st two as supplements and 2nd two as teas. It took the edge off and kept me more together. Just throwing that out here too to help anyone who maybe facing this. Also: light exercise at most for cortisol because long or moderate/heavy exercise can raise levels temporarily.

[@elinope4745]

Also check into Whim Hof and his breathing and cold exposure. I also have disregulated cortisol levels and have to address that. Being cold enough to have tight skin with goosebumps converts cortisol into other protein so long as you have decent vitamin D levels. It's a normal stress response pathway that has been forgotten in the modern world.

[@elizabethheyenga9277]

@@elinope4745 I agree but for those of us with health conditions his cold exposure can be too extreme. But cold exposure has helped me a lot - I moved to a colder climate and I get out and play a sport in the cold. Knowing I'm going to be cold but will warm up helps me mentally!!

[@pattismithurs9023]

@@elinope4745 I notice I need to sleep in a cold bed to sleep well, and have cortisol a.m. issues. I wonder whether there's a connection there.

[@pattismithurs9023]

Re ashgawanda: people should know it is a nightshade. If you're allergic to potatoes, tomatoes or peppers, don't take it. I didn't know for sure (only suspected) I had a nightshade allergy, took ashgawanda and broke out is a terrible rash (everywhere!). On the other hand, if you're not sure, it will sure clear things up for you!

[@jorgemontoya3655]

HEEEY! I have a question… How was u taking Ashwagandha and Rhodiola? Together or split?

[@slimsantilli4476]

Turning off the News is a big help as well.

[@Mellyjelly84]

I became fascinated with the microbiome over the fall and completely changed my diet to support it. Less sugar, chemicals, highly processed foods and more plant diversity, organic choices, and fermented/probiotic foods. It has helped my depression and anxiety more than anything I've ever tried (and I've tried a lot of things.)

[@Erri-kb6et]

Besides eating a bit of everything, like adviced here, I noticed a huge difference in my physical and mental health by combining the foods in another way. I don't mix carbs and protein anymore, I eat carbs and vegetables or protein with vegetables. Most fat with protein or carbs as fat delays the digestion of these macronutrients, which is a good thing because they are complex and need time to digest. I discovered that I cannot digest red meat so wel, I feel awful and my gut seems out of balance for at least two days! Also almost no sugar just in the coffie or a cookie or smt sweet in between meals. Fruit also in between meals, so far away as possible from meals. And another really game changer was sourdough bread. I bake it myself and for others. I am convinced that the way people eat is the cause of many many illnesses.

[@danielagentile8049]

I love this. I eat a primarily whole food diet, lots of wild fish, geassfed beef, olive oil, avocado, nuts, seeds, berries, etc. Feeling very anxious all the time. Anything I might be able to add to assist me in feeling better? Would love to hear from you. Happy you are doing better. 💙🙏🏼 Thank you

[@Mellyjelly84]

@danielagentile8049 I'd say fermented foods are a great addition. Even the ones that don't colonize the gut create short chain fatty acids. Switching from coffee to matcha was helpful to me. It has l-theanine which allows you to have the energy without the jitters or the crash, plus tons of antioxidants. I do something where I aim to eat 30 different plant foods each week (fruits, vegetables, nuts, grains, tofu/tempeh, etc) because plant diversity it really important as far as the microbiome goes. Worth a shot!

[@danielagentile8049]

@@Mellyjelly84 I do fermented as well. lol I switch between kimchi and sauerkraut. My issue is I have a low T3 thyroid hormone. That can bring anxiety and depression. I think my anxiety is stemming from that. 🙁🙁 which matcha do you use? I feel a lot of them have a ton of sugar. I do like matcha but would love one that is natural and without sugar. Do you take matcha that has caffeine? I’m looking for caffeine free.

[@JustSar77]

Emma, literally the moment you start talking I feel so calm and at peace. Bless you! Such a lovely voice and spirit.

[@aciemiega2875]

This is spot on. Out of nowhere my stomach starting having excruciating pains for over two hours a day for weeks. I couldn't take it anymore. I remembered hearing about the gut and brain connection so I decided to try the Fab Four way of eating. Each meal you need to have Fat (almond butter, ghee, grass-fed butter, coconut oil, EV olive oil), Fiber (chia seeds, flax meal, Acacia fiber), Greens (mix of super greens, artichokes, broccoli, brussel sprouts) and Protein (chicken, salmon, sardines, beef, pork). I have a smoothie for breakfast and I am never hungry before 1pm. I also gave up ALL bad oils (canola, vegetable, safflower, rice bran oil (Chipotle uses that one!) and peanut oil. I also gave up all dairy and bad sugars (sucrose, fructose, corn syrup, cane sugar). Ok I know that sounds unattainable but it is not. My gut feels 100% healed, my brain is on steroids or something because I can think so clearly now and studying for college classes is so much better. I have zero body aches. For two weeks I detoxed or something because my tongue tasted of pure metal. I brushed my teeth 3 times a day, nothing helped until it just all got out of my system. This is a game changer for me and I just want others to feel the same. By the way, I am 52 and I was a complete raging blank blank because of perimenopause, my emotions are calm and settled, no more rage. Please do yourself a favor and try this. Good luck to everyone.

[@DaneArcher2000]

Wow, what a turn around! Good on you! Btw, that metallic taste in your mouth you couldn't get rid of? That was esophageal reflux. If you felt burning in your esophagus at the same time it was likely erosive, acid reflux. But if you didn't feel any burning, just a metallic, almost bitter or tannic feeling, that is non-erosive reflux, usually caused by pepsin coming up the esophagus. Sounds like you have got your diet dialed in now, but if it ever comes back, try a 1/2 tsp baking soda in 10 oz. of water (drink it, gargle with it). Or Gaviscon double action chewable tablets (follow package directions), because it contains alginate, a seaweed that floats on top of the pepsin in the stomach and prevents it from splashing up into the esophagus or back of mouth. Tastes like mint though. Hopefully you won't need to deal with that metallic taste ever again. But if you do, you'll have some tips to try. I'm not a doctor, but I had non-erosive reflux for a year and wanted to pass on to you what worked for me in case you want to try it. Take care!

[@melinashaughnessy9037]

That metallic taste in your mouth could have been due to ketones.

[@artstudiogirl784]

You may enjoy listening to Dr. Mindy Pelz on KZbin. I’m 51 and she gives similar advice. Happy for you!

[@brandysax]

❤

[@danny1682]

There is no need to stop dairy, Oils such as Canola are okay but any oil should be used in moderation. I am from India and the vegetarians there used to consume butter, ghee, and coconut type fats. My Doctor cousins told me that their Mother and people on similar diets had arteries that literally looked like glass. People have now switched to Canola and Peanut type oils and do not have such problems.

[@nickwright9064]

I've just watched your burnout video, this, and the one on keto diet. From a burnt-out ADHD person - thank you!

[@abbafatherswarriorprincess3627]

It's the first time I come across this lady's videos... She has such a calming way of speaking and your can hear the sincerity in her voice!

[@2009caci]

The best part of your video is "long story short". I appreciate it that you don't spend 30 to 45 minutes explaining each point to the tinniest detail, but give us a list with basic information. ❤❤❤

[@RosbiQ]

So true

[@lindaehgartner3705]

Thank you for these videos of information. I have chronic anxiety and am now 77 years old. I have been to many psychologists to try to learn to manage my anxiety. Your videos have helped me, I won't say more, but have helped me gain a measure of control at home. Thanks again and keep up the great work.

[@thebodykeepsthescore2828]

People won't like this, but if you are serious about reducing cortisol, quit all forms of caffeine for 3 months. Your health will improve immensely, not to mention better sleep, which will also reduce rampant cortisol.

[@HelenBeeee]

Not for everyone for me a cup of coffee a day helps keep me on an even keel mentally alert and therefore reducing my stress and anxiety levels. I can’t have more than one and I have to have it in the morning but it truly helps me. Just be aware that everyone is different and it’s about finding the right way for you. 😊

[@DoBrasilaoJapão]

U can also change coffe for green tea, it worked for me

[@debbiethompson14]

THANK YOU🎉🎉🎉 ANYTHING IS GOOD NEWS

[@cshell64]

The truth hurts sometimes. lol Thanks for caring! 🙂

[@lesg5270]

THANK YOU

[@Eddie-Spaghetti]

I’ll tell you what was the best thing I ever did for my anxiety and mine was really bad. Cut OUT caffeine immediately. It takes some time to completely feel the difference but it’s worth it!

[@Amadonati]

I been transitioning from caffeinated to decaf

[@JJ-ls8ep]

I take breaks from coffee and use turmeric and coconut milk in the morning really great as a warm drink

[@DeborahMills-cz3kb]

What do you drink Eddie?

[@Eddie-Spaghetti]

@@DeborahMills-cz3kb just water with electrolytes in these days 👍

[@Wesenskern]

​@@Eddie-Spaghetti Yes!!! Quit coffee 16 (?) years ago. Switched to rooibos tea, but only water for the last years by choice. I also quit all sources of cacao, same problem. Well worth it, although I get when people think it's a bit weird.

[@furlycee]

I’ve been doing the Mediterranean diet recently due to some heart attacks in my family and I heard it was good for heart health. I don’t know if I’m losing weight or just not bloating but I look better and I FEEL better.

[@Krisp138]

Meditation food is great, makes you feel better to.

[@bernadette573]

Thank you for this. Recovering from a high stress, demanding job and so many people told me to fast. Horrible advice. Regular meals made a wonderful difference. Sleep and energy improving. Much thanks.

[@maryangellwalsh]

High cortisol is often a sign of adrenal fatigue and fasting is a terrible stressor to the adrenals. Heal your adrenals first and then you might be able to do 16/8 or other short fasts later.

[@catherinedubrovna7756]

people never believed me on this. feels good to find some similar experiences

[@analoguesoul4594]

From Italy, my admiration for a well-informed and informing roundup, not a word wasted. Bravissima!

[@harveybc]

Many disagree about saturated fats but that is another debate. Only thing I disagree with the the poly unsaturated oils. Most of those are seed oils which are inflammatory. Olive oil, used in the Mediterranean diet and which is great, is mono-saturated.

[@craftlete]

Sees oils themselves are not necessarily inflammatory. They are even shown to lower inflammation in some cases. Nutrition made simple made a video about this, for example, looking at multiple studies about seed oils and inflammation markers. There are also multiple articles from 2024 from varying sources explaining why the demonisation of seed oils is unnecessary. There is a connection because seed oils are often used in highly-processed foods. But seed oils are not the only contributing factor in these foods

[@babettestaiger5856]

Those who are ok, are olive œil, flax oil and rapeseed oil. Olive oil is special in it's own, flax oil is rich in omega 3, but very fragile, must be consumated fresh, should only be kept a few days in the fridge and rapeseed oil has a higher omega 3 ratio versus omega 6, but should be bought in organic quality, because the cheap versions contain too much omega 6 and are very often from cultures with high pesticide use. I wonder anyway, how people in america can get to buy whole food, as there are so many food deserts out there. But in Europe this is becoming more and more a problem, too. Prices are high, and discounters cheat on the quality of their products.

[@8888alouette888]

It's not seeds oils the issue, it's HEATED seeds oils, they become very inflammatory.

[@harveybc]

@@8888alouette888 Do you somehow cook without heat?

[@vialogan]

30 years ago I was trapped in a very abusive marriage with 4 children ranging from 8 to newborn. I developed adrenal insufficiency due to the constant stress. Ultimately, I was diagnosed with panhypopituitarism, for which I take a variety of meds daily to replace the many hormones my body no longer makes. I wish I had this information then so I could have helped myself more!

[@cwhisenant1]

Is this similar to Addisons disease?

[@shushymcsecret993]

So sorry that you've had to not only deal with the abuse but the years of after effects. I have been through "a lot" myself and that fact that we are still surviving is badass

[@keriradle6712]

I absolutely love your videos! I have battled panic disorder for years and due to a very abusive ex. Of course the only option my physician gave me was meds and CBT. I want to get off my low dose and treat my body with food and meditation. I believe it is possible

[@angelinaesposito3058]

There are natural alternatives like valerian

[@caelidhg6261]

I am going to bring up KETO, OR at least a higher fat diet. I had major adrenal burnout. I have ADHD and ANXIETY since I was 10. and as a kid at a lot of sugar (it was the 1970s). I would "crash" a lot, my emotional dysregulation has always been bad. when I hit menopause, I could barely walk I was sooo fatigued and my knees hurt. I switched to a KETO based diet and all that went away. I felt the best I had felt in my entire life. I wasn't as hungry. I could eat one meal and that fat would fuel my body all day. My brain was focused, My mood markedly improved and I no longer had fatigue...... You can ridicule responsible KETO or a high fat diet but for me, it was a gamechanger

[@danielmoore908]

just avoiding wheat is a big one for me

[@cindyd003]

I am so happy for you!!! God bless you! I've heard of several people who have had great success like that, too!!

[@laughteriskey2606]

I was in the zone.. I was walking everyday. Eating oatmeal before my morning walks. Then after had yogurt with nuts. I would make sure I was eating a high protein diet(vegetarian). I was feeling great. Then I rolled my ankle on a rock while doing my morning exercise. I turned to carbs and quick poor quality meals. Everything fell apart. I have to get back in the game. I hate this feeling. My Dads advice was to always look at the ground like you’re looking for money.. Maybe I’ll find some money too when I start walking again tomorrow morning. 😄👍

[@namelessname1930]

Wishing you a speedy recovery.

[@peggydunn3530]

Sorry about your injury, but you know what you need to do to get back on track and you’re doing it! Keep going 👊

[@k8eekatt]

You may enjoy soaking your sore ankle in an Epsom salt bath too.

[@scottpegggoldenberg9736]

I'm sorry to hear you were injured and am sending up a prayer that it doesn't knock you off track for too long. You can get started again. God bless!!

[@la7427]

Omg he's so right lol I've rolled my ankles I can't even remember how many times. I always look down while walking and I'm always finding money lol

[@butterflynerd0078]

I love this video. I spent most of my life learning about C-PTSD and physical issues. It wasn't until later I recognized they were somewhat associated (not always). I then later learned about taking care of my gut and it has helped magnificently in my mental health and my physical health.

[@skorupigo5544]

Any tips you found helpful for your gut?

[@Jessica-is-WisePsalm1]

Any tips I’m interested in hearing what you do???

[@butterflynerd0078]

Hey loves, I somehow didn't know about your replies, I'm new to this comment thing. I would use a food journal and see if any foods are bother your tummy, you can usually tell by something consistently giving you gas, bloating, constipation or diahhrea within 3 days. It can be within 2 weeks technically, but 3 days is a good frame. This is a longer comment, so doing your own research is important because this is a topic we are still getting research on and learning more about recently. It's also one that is not "size fits all", everyone's stomach is different because different bodies need different nutrition. But, generally: The biggest gut killer is added refined sugar, so just looking at labels and recognizing when we're having it is helpful. This doesn't mean being strict with it, I think just realizing when we have it when we're not intending to is helpful. Other ideas for basics are, not killing your gut bacteria intentionally. When you "kill" bacteria in the digestive system, you're killing the good too, not just the bad. So for example, using mouthwash that kills 99% of germs is unhelpful in this way (and toothbrushing and flossing is enough).

[@Monno15]

Im suffering from cptsd and I dont even know which of my physical issues are related to it, but I was healthy pre trauma so .. any good tips are more than welcome

[@StacyBrule]

I got the SGB shot for ptsd. My brain was factory reset it was a miracle no anxiety my eyesight improved no ptsd or cptsd triggers or symptoms at all. I had it so bad I hadnt left the house in 5 years. its truly a miracle. Stellate ganglion block. takes 10 minutes no side effects and relatively cheap. pain clinics do them. Saved my life. They talk about it bc it will hurt finances if we arent sick

[@marlene18g]

I cut the processed carbs and sugar when I start getting anxiety it really helps.

[@healthyinformation]

You re absolutely right. Excess insulin caused more stress than people realize

[@woolgathrr]

@@healthyinformation insulin is a stress hormone now? How!?

[@woolgathrr]

Glucose & fructose help reduce glutamate, cortisol, adrenaline... Ice cream still helps me relax. I remember it having an effect very similar to supplemental DHEA, which is famous for reducing cortisol.

[@healthyinformation]

@@woolgathrr insulin is a very pro inflammatory hormone. Excess inflammation is a major physical stressor.

[@lostparadise2886]

As a nutritional consultant I can vouch for all the ideas presented in this video! Informative & concise!

[@ceolbeats7182]

Nutritionist need2watch Dr Michael Greger How not to die & Forks over knifes

[@Oilofmercy]

​@@ceolbeats7182 I'm a nutritionist and I can vouch for most of us that we disagree... be smart and don't follow a culture. I mean this with great kindness. It's very difficult to be well on that diet, I've seen a lot of sick people.

[@ceolbeats7182]

@@Oilofmercy A nutritionist that eat dead animals🙈🤮read China report listen to qualified heart surgeon &qualified Dr,s like Dr Michael Greger,Klapper etc I mean that most politely, the meat industry are funding your industries, as did the tobacco industries back in 1950,s when doctors told ppl smoke it was good for their patients nerves, !!!surgeons are now refusing n fighting against feeding ppl the very stuff that blocked their arteries, in 1st plc, it’s great they are put on plant base now👏🏽 I wish you luck must be difficult for you I guess, to find out every thing you was taught is incorrect 🤷🏽‍♀️Dr Neal Barnard said much the same during his training, scrapping dead animal fat out of clogged arteries , but nutritionist don’t get 2C that do you. ALL vegans I know &have known are healthier than all their peers, my grandparents have no health issues nor my parents @ school we never got ill & all @ healthy weights, while those around us suffering with diabetes arthritis hi blood pressure, all familiar ailments connected with eating dead animals n dairy💪🏽All top athletes are now being informed by next generation nutritionist to go plant base, check out Forks over Knifes perhaps you could share your out dated views with the on screen nutritionist & other health advisers, who are medically qualified as well as nutritionist, type in Is meat carcinogenic & even Google tells you it is 🙄1in2 ppl get cancer half population with diabetes, highest in India sadly😔 places where hi quantities of dairy🤮are consumed. You picked wrong person to make a ridiculous comment, we are 4th generation vegans with no heart diabetes or bone issues. Contact Dr Michael Greger @ NutritionalFacts.org he can help you👏🏽👏🏽culture 🤣🤣

[@Gumblethebear]

Or you could just go carnivore and completely eliminate all of the problems you are seeing.

[@katashley1031]

​@@Oilofmercy that literally elevates cortisol and adrenaline every single day. Not refutable. If that works for you, mazel tov. That's the opposite of what someone with high cortisol needs.

[@natavidrio]

Not only was this video informative. The comment section is impressive!! Subscribing now!!

[@sweetbon76]

I do everything mentioned, for sleep I use weighted blanket and take magnesium two hours before bedtime. Exercise 3-4 times per week, 50 push ups and a short HIIT cardio. Mantra meditation every day. Eating whole foods, vegetarian only so supplementing with vegan Omega 3 and also a vitamin B complex, but lots of vegetables, legumes, nuts, seeds, berries and whole grains. Avoiding sugar and white bread, but takes one cup of coffe in the morning and a glass of red wine to dinner, a square of 90% dark chocolate after. Ashwaganda has a strong impact on my stress levels and Berberine helps me keep my sugar cravings away and has lowered my blood pressure. Doing better and better for every day. Four months ago I was in a terrible condition, could hardly get up from bed. I was completely stressed out and ate pizza, McDonalds and a lot of bread, crisps and milk chocolate every day.

[@jorgemontoya3655]

How did u take ur Ashwagandha?

[@sweetbon76]

@@jorgemontoya3655 I take KSM 66 capsules 300 mg morning and evening 8 AM/PM. When I know there will be more stress I take double dose. I feel a very clear and noticable difference.

[@InGreed666]

How do your typical meals look like? I never know what to eat. I don't eat meat

[@luisaritosa9700]

@@InGreed666 eating veggies is the key, just cook them, google some ideas...

[@susannahfox7188]

Only problem for me with eating most of these items (seeds, nuts, beans, legumes, whole grains) is that I am part of 20% of the population who cannot handle phytic acid (non-secretor status) since the gene handling this in my system does not allow for much production of friendly gut bacteria (helps with not contracting Norovirus, but not with other things, like this) which would normally handle the phytic acid with production of phytase (enzyme). One tell tale sign if you have this is if you get lots of cavities and gum issues when you eat these items. It also seems that there are many that become overly tired and drained due to inability to absorb iron due to phytic acid interference. What happens is that the magnesium, calcium, iron, zinc, copper and manganese get bound up by the phosphorus. Hence, cavities and other issues requiring these nutrients will arise. I have recently found out about a company Access Nutrients, which has a supplement that provides phytase, the enzyme that is responsible for breaking the phytic acid down. It is also possible to use ancient techniques with lots of soaking, sprouting, and fermenting to try and minimize the phytate. Rye flour is the highest in natural phytase and can be added to other foods to help increase the breakdown of phytase. But with some foods, there is only so far you can go with these things, and of course, they require a lot of time and attention. Weston A. Price Foundation has an article available online called "Living with Phytic Acid." But I am waiting on the phytase to see if that will also help mitigate this nuisance to a hopefully larger degree. It is routinely added to animal feed as well, this is different than that offered to people.

[@abanayot2004]

Thanks a million! Just watching you talk decreased my cortisol

[@canoedoc2390]

Reality is the leading cause of stress.

[@fernandaa108]

Avoiding reality, actually.

[@phl2443]

And by extension, social media lol

[@SusannahDKirksey]

😂

[@tc397]

Lol

[@jackierabbit450]

And that's why I live in The matrix...

[@heavenlee1965]

Ohhhhhh I get it. so basically, bad food causes stress on the body and therefore what we thought was just our emotions or environmental stress was actually food caused. Mannnn I just learned something thank you.

[@fredrodnick2881]

I like that you get right to the point. So many other videos go on and on with a long introduction complete with music and special effects,which could be irritating or even cause an unbalanced feeling. Then they still don't start because they are telling you all sorts of things that they intend to talk about.

[@jessstuart7495]

Stress, poor eating and poor sleep habits are a vicious circle for me. Making better food choices is something that is within my control, and is generally the easiest way for me to get back on track.

[@mareebrocklehurst9370]

Me to never get enough sleep 😢

[@OneUnderground]

I think it's important to note if one has chronically high cortisol levels, they should get checked for Cushing's. I went years endlessly suffering because I thought I had too much stress. I tried all sorts of diets and lifestyle changes to no avail. It turns out I have Cushing's. While incorporating healthy foods is always a good thing, no amount of foods or supplements will cure a tumor that is causing the high cortisol.

[@naturegirl4074]

How did you get checked for this? Doctors overlook me for everything. I have hEDS and it went over looked for years

[@juliebuck1904]

I took your suggestion and stopped all coffee and my anxiety and insomnia are gone. I just thought those were permanent fixtures in my life. Thanks so much for the suggestion. Can't believe no doctor that I have talked to about these issues suggested it.

[@mjremy2605]

Sensible advice, thank you. I take a B Complex 100 mg tablet with breakfast, and again at 4 pm. I take a Multivitamin tablet daily at noon with lunch. I find this gives me 3 shots of Vit B complex (all of them) and boosts energy levels and good health. B's are important for your adrenal glands to deal with stress. Hydration is not about drinking water. If you only drink water and a lot of it, your sodium and electrolyte levels will drop in the body. You will feel very fatigued, and will pee a lot and not be able to keep the water in your body, which is hydration. The science of hydration involves taking in minerals and sodium in proportion to the water you drink. For example: 1. On a daily basis, 1-2 times a day, I mix potassium, magnesium, sodium (sea salt) with water and drink it. I also add Vit C powder, and Apple Cider Vinegar to it. This restores my minerals esp in summer. If i work out hard running or swimming or any sport, I add extra sodium. The minerals are all 1/3 tsp each in powder form for quick absorption. Vit C is thrown in there along with ACV for good measure but neither is an electrolyte. You need the triumvirate of potassium, magnesium, sodium. If you are running a marathon or long endurance event like a hike in hot weather, take some Sustain tablets along. Take 1/2 every 2 hrs with water to restore electrolyte levels. Coconut water + water + salt is also a great hydrator. If the minerals are in there, you won't get a heatstroke or feel as hot or drop in energy or pee too much. Make sure the salt is not that ghastly inorganic salt sold in stores with iodine added. This is an inorganic structure so does not absorb in body. Use sea salt, fleur de sel, pink salt or any other organic structured salt (nothing to do with organic farming methods), which will assimilate readily, even if you have high blood pressure. If your other minerals are balanced, normal salt intake will not harm you. Calf and leg cramps are usually due to low salt levels so that the water you drink does not stay in the body. You drink water. Salt keeps the water in your body. Potassium and magnesium getsrid of excess salt and water, and keeps what is needed for body to be balanced optimally.

[@annstar2793]

Yes- I have flushed out my sodium and potassium drinking too much water. Don’t do it !!!!

[@Verenshub]

This right here is a topic on its own. Thank you

[@AC_2.4-10]

I just love your videos. You have such a richly educational AND gentle, caring way of communicating. I learn so much from your videos, and feel like I've been given a big hug at the same time. You are using the gifts God has given you! I'm grateful for you! ❤

[@IvanBFit]

Haven't even gotten to the list of foods yet, but I already feel like listening to you speak has lowered my cortisol levels. Very soothing and straight forward delivery and tone. Really awesome. Explains the 995k subs and counting. I'm going to go back to hear what the foods are now.

[@markcrane7073]

Most precious comment I have ever read. Thank you Ivan.

[@animated6875]

Basically cortisol means stress

[@katashley1031]

​@I'm happy yes but this does not mean you want to eliminate carbs. Just processed sugar.

[@jaybee2893]

Went on an anti inflammatory diet over two months and started with a green smoothie fast. Not only am I down 20 pounds (I am overweight don't be alarmed) but I feel great! Thank you for expanding my knowledge I will definitely incorporate this!

[@AllahsServant12]

Please. Could you give me a detail of the foods you took and foods avoided in order to keep up with an “anti inflammatory diet”?? Thank you!!

[@jaybee2893]

@@AllahsServant12 So one of the first things I did was cut out sugar. I only get sugar from natural fruits. Next I cut most carbs. I still eat quinoa but I don't eat much bread. And if I do I make my own Processed foods are the enemy!!!! Cut them! Next I did a 7 day green smoothie cleanse I ate mostly raw fruits and veggies as well as much as I wanted. I got on Google and KZbin read the Dr. SEBI list and planned food accordingly. I don't eat meat I eat seafood though(never given up my seafood lol) I eat lots of lentils, beans, and legumes. One thing I focus on is making sure half my plate consists of veggies. After my fruit and veg fast I wasn't hungry often so I naturally started eating one to two meals a day. I skip breakfast and have a smoothie with lots of anti inflammatory ingredients. I'm now down 27 pounds. Lost 7 pounds in 3 days. The most important things I find are: Drink plenty of water...cut the surgery drinks they do nothing for you Making sure my meal consist 50-75% veggies Listen to your body. Don't do anything extreme. Take things out slowly. Forgive yourself when you slip. I had ice cream two days ago and I regretted it immediately. It made my head hurt from all the sugar. It's okay to mess up just go easy on yourself makes it easier to stay on track. Things like dark chocolate or fruit are better choices if you want sugar. I use cocoa nibs in my smoothie when I want that chocolate taste. Find what works for you and I hope this helps! 🙏🏿 Sending lots of love!

[@nobodysbusiness9916]

Good for you. Love your progress....keep it up.

[@robincrowflies]

@@jaybee2893 Lovely. Thank you so much for the detailed response. This is great info, shared with love.

[@misbahailia3345]

Lucky you. I crave chocolate cake with ice cream when I'm stressed. 😭

[@AnthonyVolpe]

Thank you for making this. A lot of this compounds stuff I already either knew or suspected about food anyway but this just reinforces the importance of eating better in general.

[@chikacherrycola9189]

Thank You So Much💜🧡 This Video Just POPPED UP & I have Depressing & PTSD!!! I have gained ‘10 Depression Pounds’ & THIS is a Mindful Message to get me back on track💜🧡

[@christineewing3492]

The gut microbiome, what it is, what it does, and its relationship to physical and mental health is fascinating. Lots of KZbin videos about this.

[@AileenTavernia]

It is a very nice video on nutrition. I'm adrenal type, and I stopped processed foods years ago. Dairy, too, because of sinus problems. This year, I quit putting sugar in my coffee. I cleaned up my diet to fish, green vegetables, flat bread, and more water only when needed. I sleep better and have dropped 20lb since March. 💜💜💜

[@TheMagnificentTrio]

I find when I commit and keep my food on a healthy streak, it really does make a huge difference. It's amazing how such a simple thing as eating healthy can have a big impact. I'm trying to incorporate more whole food plant based desserts rather than the processed stuff since they use dates instead of sugar, maple syrup, etc. I'm not entirely whole food plant based, but I am vegan. I made black bean brownies recently, and they actually make me feel full instead of craving more.

[@exosproudmamabear558]

Magnessium does a wonders with anxiety and depression. I am eating fairly a balanced diet but my diet still made me deficient of magnessium after taking it my depression got really easier to manage.

[@MummaMia5]

Just stumbled across your channel and saw this about cortisol. Very very helpful for myself and my 18yo daughter. We have both been told we are palliative now after finally being diagnosed with Dysautonomia, EDS, Addison’s disease, gastroparesis and MCAS. This will definitely help with our dietary problems and malnutrition. Thanks heaps for your video. 🙏❣️

[@nicoler9522]

I love this. I'm definitely leaning towards a 'Let food be thy medicine' type lifestyle. I have food sensitivities and am learning to pay attention to which foods make me feel better or worse. So many issues can be solved by eating better. I didn't realize that gluten was linked to my depression. I had been telling my doctor that I didn't feel like it was depression (I WAS depressed but felt like that wasn't the actual issue). I had only read about people having stomach issues with gluten, not mental ones so I didn't know until I saw a naturopath. I have switched to a holistic nutritionist and feel so much better.

[@twiggyb67]

Going Vegan is the greatest way to drastically reduce Cortisol. When we consume flesh and secretions (dairy) of animals, We are consuming the horrendous fear and abuse they suffer in animal agriculture. The animasl are laden with Cortisol from the stress, Horrific abuse and fear they suffer at the hands of animal agriculture and slaughter. There is no humane treatment at any phase of their lives until brutal slaughter.

[@leezle312]

I noticed I get depressed and irritable when I eat gluten also. Never considered seeing a nutritionist though. This was helpful!

[@maryjanethomas2380]

Definitely I am noticing a huge difference in my depression when avoiding gluten. I never realized gluten was affecting me so negatively due to thinking I wasn’t having stomach pains or glaring symptoms. I have sensitivities so never thought to eliminate in my diet.

[@user-exuytv]

What the heck is gluten

[@gutreaction3030]

I highly recommend "Healing through Whole Foods" it's amazing what foods harm us and what foods help heal us. So simple, yet we make it so complicated. Good luck in your healing journey.

[@Keepin_it_smooth]

It’s like you read my mind! On my way to work today I was noticing more anxiety than normal. I said I have to eat differently and bam, there was this video. Ty

[@Paulohlsson7]

Hi Amber, how's your day going with you?

[@giovanna722]

What a lovely, warm approach to sharing information you have. So many channels focus on the negative: "don't eat this, never do that!" that it's detrimental to the message. Bravo.

[@CARMENTHUNDERS]

Coconut oil or a avocado instantly help my mental. If I’m feeling low. Cherries as dark as possible ended my anxiety. I was eating a pound a day last summer. Hope this helps.

[@TampaDave]

My first time seeing you, and you seem like a person whose baby will be a very bright light. Much love. ❤❤

[@Tacoman1967]

I truly appreciate your advice. You have helped me manage my life. I'm 57 and I've struggled on and off through my life.

[@sovereign.spirit]

Great job on your channel~ Love the light and vibe of your studio ~ your outfit and color choices look harmonious and calming ~ your hair and makeup look radiant

[@owlbestitching8839]

Since I’ve started Keto, I feel so much better. When I do get off it, I can’t be off it more than 1 day or two. Otherwise I start feeling awful and my aches and pains return. I’m doing most of what you recommended, and those foods definitely make a difference in how I feel.

[@oceanequestrian11]

Keto has changed my life 100% for the better! I agree ❤

[@katashley1031]

Keto and all low carb diets elevats cortisol and adrenaline, which puts your body in constant fight or flight mode. That's why you hurt when you don't eat that way. The shock wears off. Literally. You are also setting up your body for insulin resistance.

[@chadaeaton]

​@@katashley1031 I believe that only occurs initially with keto but eventually returns to baseline

[@calechips]

Hello!! I just wanted to say the one plant that has literally ALL of these vitamins and minerals (and more that were not mentioned) is Moringa. Some people take them as pills, put powders in their shakes, or cook them. You can buy them at stores like sprouts, OR save money and grow them in your own backyard if you live in hot climates. If not I’m pretty sure you can grow them inside too. If I could recommend one plant/food to eat forever it would be this one. Thanks!

[@recoveringsoul755]

Shelled hemp seeds have 10g of protein in 3 tablespoons and some Omegas too

[@coolroy4300]

It may be great but its even better to consume a variety of good stuff 😀

[@janinthesunedwards7710]

)

[@michaeldombrowski9193]

Although I had read about the health benefits of moringa when I was given it with wheat grass juice as a Meals on Wheels freebie, I discovered it works as a laxative which isn’t helpful when you don’t need one.

[@calechips]

@@michaeldombrowski9193 true. A small price to pay in my opinion- you’re gonna have to let it out eventually, it just hastens the process hahah

[@derick-smith]

"Treatment puzzle" - this is such a great term. Some names are just beyond perfect in what they convey.

[@bluebutterflywellness2273]

TYSM for confirming I am on the right track by listening to my body. I am on a plant based high raw foods keto diet that contains many of the plant based foods you mentioned and am noticing my stress and sleep levels are slowly improving. 🎉

[@everydayllama635]

These are awesome recommendations but I would add a disclaimer re:fortified cereals, about 40% of the population has MTHFR mutation and cannot tolerate un-methylated folic acid so it can have the opposite effect.

[@JoyAileen]

This was so helpful ❤️ I also really appreciate how little attention you put on "food to avoid", with my own personal history of a very strict restrictive way of eating, it's refreshing to see the focus on food that are GOOD for me. Thank you!

[@T_L_H]

Foods high in: B vitamins (especially B12) Omega 3 fatty acids Magnesium Foods that : Regulate blood sugar Promote a healthy gut micro biome Bonus: Stay well hydrated

[@MC-bm3cy]

1). B12 2) omega 3s 3) magnesium foods 4) protein rich foods 5) healthy gut biome foods fruits and veggies 6) yogurts , sauerkraut 1-6) stay hydrated

[@susanwood1445]

Thanks

[@kristinevans283]

I love this. I teach a dental education series on bridging the gap between mental, physical and oral health. This is perfect for my inflammation course and I love your expertise and information. This needs to be taught in our schools so our youth can understand the impact of nutrition and health. Controlling inflammation is key and this video is perfect and exactly what I teach dental professionals. KristinevansRDH

[@Sunflower-lv9iu]

Yes! So many people r having issues and not realizing it’s coming from their mouth/jaw. Infected root canals, which go undetected bc only a 3D cone beam scan can show it, cavitations in the jaw where teeth have been pulled (usually wisdom teeth) bite alignment and even sleep apnea, not receiving enough oxygen into the brain at night, or amalgam fillings (silvered colored fillings they contain mercury) My sister was doing metal detox and experienced sudden panic attacks didn’t understand why- to make it short she still had amalgam (mercury) under a crown & the metal detox was releasing mercury into her body without realizing it! She thought she had gotten all silver fillings out. Metals , especially mercury, can give neurological issues like anxiety. Had to remove all mercury from the mouth correctly- (removing them can be dangerous bc it can release the mercury into the body) SMART Protocol is the best/only way to remove them - then after she was sure she was 100% amalgam free she did a metal detox, the correct way this time. She followed the Andy Cutler heavy metal detox protocol. It’s important to detox correctly so people don’t get themselves even more sick. He has a page on FB where there are a lot of people who used to suffer from anxiety and have a ton of experience.

[@noraaa8479]

What.. are you saying my implants could be the cause for my anxiety?

[@kmm2320]

So you’re a dentist?

[@acevers]

Good info. Prayer works very well also.

[@R.Oates7902]

I pray, but I think God is ignoring me!

[@soniamo4139]

Thank you. For those of you with digestive issues IBS-D, or gallbladder-Induced issues, be careful with nutritional yeast and fermented probiotics. They can make things worse. Yogurt usually works, especially if it's dairy free and low fat.

[@bdlc592]

Thank you, I tend to stress a lot when I have worries. I’ll Stay tuned❤️🙏❤️

[@christinehart8018]

Thanks!

[@lisagulick4144]

Hemp seed also checks a lot of those boxes, particularly the B vitamins and the Omega-3 fatty acids.

[@homehelpheart7440]

I can tell you one way to reduce your stress--retire! It is had a huge impact on my stress level! 😀🤣😀

[@isellehalforty1219]

Retiring actually INCREASED my stress levels! 😂😅

[@homehelpheart7440]

@@isellehalforty1219 How is that?

[@TravisGoodman]

Great job on overviewing how to reduce our stress hormones! As a therapist myself I work with my clients on ways to holistically reduce stress hormones. I do different things like breath work, polyvagal exercises, exercise, just to name a few!

[@judeirwin2222]

I just love these stock video clips used in these programs, like the one with the girlsettling down to sleep WEARING LIPSTICK! DUH!!

[@maryjosevalles2018]

Tu español es PERFECTO 🌹🙏🏻🌹Gracias por tu canal … Excelente !

[@akesha4138]

Wonderful advice thanks. Would also add that raw foods (uncooked) have enzymes intact are very important for health. Definitely go easy on breads and desserts. If you drink coffee, you can reduce the acids by 80 to 90% simply by roasting your own organic green coffee beans at home yourself. Very easy to do; 3# bag evenly distributed in a large glass baking dish at 365 degrees for 2 to 2 and 1/2 hours. Stir after 1 hour and then every 10 to 15 minutes. When done leave in a warm oven for 1/2 hour. Remove cool and freeze. Grind fresh just before use. This is literally the very best coffee you have ever tasted.

[@Victoria-mb1pr]

Fortified cereals are the worst. They fortify them because they took all the good parts out of the grain already. Just get the best untouched organic grains you can, apart from that i agree with what you said.

[@foodandbodyandsoul7565]

Awesome video!!!!! I'm a dietitian and health coach, and this was beautifully presented!!!

[@nxnw2058]

I'm ashamed to say I came to this cast quite prejudiced - I've looked at quite a number of similar propositions but this was the first that was calm and made basic sense to me. Thank you.

[@katreenacarey924]

Girl thank you so much for caring about the community enough to give back❤

[@q2_20]

Thanks Emma! I appreciate the time and the effort you put into making these videos. I find them concise and friendly and always helpful.

[@lorrainemarcone6912]

I stumbled upon your video and I thought it was so informative! I always knew certain foods made me antsy. I find this especially true when I eat out. As delicious as a restaurant meal might be, I usually pay for it afterwards with racing heart and gut issues and anxiety. I don’t feel this way when I cook at home with good fats, vegetables, protein of all kinds, and much less salt and sugar. Also, if I go out to eat I usually have some alcohol which dehydrates me, unlike when I’m at home and I drink mostly water and seltzer. You have a firm knowledge of good chemistry. And I like your no nonsense approach. New sub here!

[@fellomen]

0

[@thepurpleenigma]

Ironically (or maybe not so much?), whenever I feel stressed I seem to crave all the foods you list as being good for reducing cortisol! I crave almonds, bananas, red meat, and broccoli the most so I try to have them at least once or twice per week and rotate out with other low inflammatory foods. I am trying to be more aware of my body and it’s needs and just feed it. In addition to walking at least 30 min per day , I’ve lost 15 pounds and feeling much better.

[@TheWendable]

You ROCK!

[@gabriella2682]

That's beautiful. ♡

[@chal3t]

Could this be why I crave red meat …?

[@luannasantiago8111]

The body knows

[@moniquetammenga3468]

I was looking for information that can lower stress. I am so happy to see this video. 😃🙏🌺🦋

[@mamabear5289]

I’m so glad I found your channel today as it’s helped me tremendously to understand what I can do to manage Panic attacks ! Your voice is calming too

[@Rome274]

They say your gut is like a second brain where mental health is concerned . Serotonin is made in the gut too apparently. Thanks for this☺

[@NanaWilson-px9ij]

I found maca powder (is a sweet potato from South America) brought down my cortisol somewhat. It helps to balance the hormones. Cortisol is one of the hundreds of hormones your body makes.

[@sunflowerhaze1498]

Before I even watch this, thank you! Perfect timing because my regular dr won't help with this issue.

[@sunflowerhaze1498]

@@sarahm3614 Thank you! I'll check out more of his videos.

[@cmaggie5748]

Became aware of cortisol in last year. This is a great video as I was like how do I reduce cortisol so thank you

[@KimClark-1]

I was just thinking about foods that increase/decrease cortisol and found this video. Thanks!

[@gutmicrobiomequeen]

Yesssss! I love that you brought up FIBER. The vagus nerve shuttles molecules from your gut up to your brain- many of which are made by your gut bacteria. Some of the most important are short chain fatty acids like butyrate. These molecules are profoundly anti-inflammatory and neuro-protective 😊

[@elenora67]

This is very interesting thank you for sharing! I wonder, are there foods that help low cortisol?

[@LLove-th4ju]

@@elenora67 That’s what the video discusses 😊

[@elenora67]

@@LLove-th4ju I thought the video was about decreasing high cortisol and I’m wondering how we can help with low cortisol. Is it the same? Does it balance either way? That’s what I wonder

[@gutmicrobiomequeen]

@@elenora67 low cortisol is really, really interesting, actually. In functional medicine and naturopathic medicine they would generally say that you have "adrenal fatigue" or "adrenal exhaustion," but current research suggests that that is NOT the case. The glands aren't fatigued or exhausted- they are perfectly fine. Instead, it looks like chronic inflammatory molecules called cytokines are driving cortisol down. All of this is to say- I'm sure the foods in this video will help low cortisol, too 😊

[@LLove-th4ju]

@@elenora67 Oh I see, you are wanting to raise cortisol ? I would think low cortisol is good since it’s a stress hormone.

[@marwansal4175]

Personally, bananas help a lot with my anxiety. Thank you Emma

[@nadiagrushevski6581]

Potassium

[@CaesarTheGreat0731]

Potassium and magnesium glycinate are the big guns against stress/anxiety

[@sauce8148]

Oh yeah, my _banana_ also helps with anxiety...

[@leah392]

So happy you found something that helps, but the idea of an emotional support banana is absolutely hilarious to me!

[@saafewolf69]

Good to know, thanks.

[@kimbrammell]

You are such a lovely person, and your videos are so helpful. Thank you

[@trulysensitive5620]

You look sweet as a new mama. Lots of love to you and baby and rest of family. Continue to do what you love best. Sharing.

[@elan1071]

like your easy and calm tone of voice and rate of speech. you didn't spend that too long on introductions and went right at it thank you.

[@duncimanci]

Thank you for the great content you've bee sharing. All of your videos I've watched have been very informative, to the point and clear, easy to follow. A psecial thank you for not playing some music in the background while you talk. It makes listening so much easier (for me at least).

[@evadebruijn]

I second that 👍

[@tinaperez7393]

EDITED VERSION OF MY OTHER COMMENT POSTED HERE 2 YEARS AGO: Below describes some serious physical and mental health problems I had / have that I was able to resolve "naturally" and why. I have no problem with taking medical drugs IF they really do help AND other lifestyle and nutritional solutions can't help or not enough (or not soon enough) - like using medical drugs as an initial bridge while working on and implementing nutritional, supplemental, and other lifestyle solutions, improvements, changes, etc. But if the cause and solution IS nutritional, supplemental and or lifestyle, then those solutions should be seriously understood and used / applied as well or Instead. I have experienced serious physical and mental health symptoms that I was able to resolve "naturally" - via nutrition, supplements, and lifestyle / diet, etc. But that's because those things were both the cause and solution. And personally I think they're probably the cause and at least the partial, significant solution to most physical and mental health problems. I have no problem with medical drugs if they're truly the best and only solution. But I absolutely don't want to take them if there are nutritional, supplemental, and diet and lifestyle solutions instead that also not only can cure the conditions but resolve the root cause to begin with. Instead of just treating / masking the symptoms, much less forever, and creating drug dependencies, insurance coverage dependency, and making things even worse by possibly causing additional or worse problems - short and long term side effects and damage to tissues, organs, the brain, etc. AND requiring that even more drugs need to be taken to offset the damage and side effects of the initial drugs. And the huge expenses of more serious treatment later like for diabetes, heart disease, cancer, kidney and liver failure, etc. And also causing drug dependency and addiction or at least withdrawal symptoms when trying to cut back, etc. My own experience was caused essentially from a combination of malnutrition and poor lifestyle along with lifelong anxiety, tendencies toward a Type A personality, neuroticism (a natural tendency to be overly sensitive to and focus on the negative), and some level of ADHD and OCD - all of which I was unaware of - And add a high paced, high stress job and too much caffeine (only some coffee, no sugar, and no energy drinks but still too much caffeine) and I ended up with PTSD as well. - I ended up with severe chronic fatigue where sometimes I couldn't move for hours until it "lifted". Sometimes even days. I would sometimes be lying down unable to move with my arms and legs feeling heavier than solid lead pipes. - Not enough energy to even read a book, or use tv, radio, internet, etc. Literally just lying there awake, not sleepy, just with zero strength and energy and just waiting. From what I think I know now, I think I was dealing with chronic / too high cortisol, stressed / depleted adrenal glands and that harmed / depleted my nervous system, nerves and brain neurotransmitters. - not enough GABA in my brain and/or the critical GABA receptors in my brain and body weren't functioning. - too long - CONTINUED IN NEXT COMMENT - REPLIED TO IM THIS THREAD -

[@tinaperez7393]

CONTINUED FROM PREVIOUS COMMENT - Because a GABA supplement immediately solved my strength and energy problem within literally 10 minutes of taking it (purely randomly recommended by a health store stuff when I asked sometime that could "help lift your mood". But after some further trial and error with certain supplements and a LOT of research, I'm pretty sure I was in a state of malnutrition - and specifically at least of magnesium. My basic nutrition, sleep, exercise, stress management was way off, but it was fixing my nutrition - especially my micro nutrients - that resolved things the most and almost immediately. And magnesium was the most critical / immediate micronutrient I had to resolve adequate levels of. Magnesium alone is critical to over 300 enzymatic processes in the body and over 600 biochemical processes. Many of which affect brain health and mood, and nervous system function. And one process of which is actually the production of energy in every cell in the body. So it's pretty important. And that's just magnesium. There are at least 44 essential micronutrients the human body needs daily ("essential" means that they're not only needed but also that the body can't produce them itself). Many decades ago, the U.S. created the list of the U.S. RDA (Required Daily Allowances) and fortified foods to prevent widespread diseases of malnutrition in the U.S. population. But that and the "food pyramid" ( arguably created to support Big Agriculture but also limited to the nutritional knowledge of the day) - that's what there was as far as basic nutritional education among the general U.S. population and taught in schools, if it was taught at all. And I was aware of all that. I grew up taking a multivitamin and eating lots of veggies and lived that way at least for a while as an adult. Until I let my job take over my life and I let basic self care slide too much. But the US RDA and food pyramid never addressed genuinely effective essential macro nutrition and optimal levels of nutrients for optimal or even baseline health. I It was just to prevent certain known diseases caused by certain malnutrition (vit D3 for rickets, beriberi, kwashiorkor, temporary blindness from lack of vitamin a, scurvy from lack of vit c, etc.). From everything I've researched and education I've gained from mental health channels like this and science based research nutritional educational channels and resources (my favorite channels are chiropractor Dr. Eric Berg, Thomas deLauer, and Michigan Foot Doctors), this is what I use that have resolved and manage my mental and physical health issues: 1) I had to fix my nutrition - specifically micronutrients - especially magnesium. I go into much more detail about micronutrients below. 2) additional supplements as needed / if needed. For extra support for anxiety and stress, I get results from ashwaghanda, rhodiola rosea, l-theanine, and sometimes I use GABA but not much anymore (resolved with magnesium). I know others who like 5-htp, l-tyrosine, l-tryptophan, lions mane, St John's wort, holy basil and lemon balm. 3) I had to fix my macro nutrition (food / diet) - I wasn't big on sugar anyway but I did cut that out along with simple carbs that turn into sugar, and use meal prep and focus on eating a diet of no or low sugar, low simple carbs, no or low caffeine, complete proteins, non starchy veggies, dark green and cruciferous vegetables, raw homemade fermented saurkraut, healthy fats - omega 3, avocado, unprocessed olive oil. No seed oils or trans fats or processed oils / omega 6s. 4) had to fix lifestyle. Good sleep schedule, at least a short walk every day or most days. But usually a long walk every day and a workout with weights, some yoga. Stress management and mental health techniques, practices, and skills. I like this channel's 30 day free course on Emotional Processing. Meditation, mindfulness, gratitude practice, journaling, and night and morning routines are good too. Meal planning, meal orep. Planning the next day the day before. SUPER DETAILED MICRONUTRIENT INFORMATION BELOW: The above info is the most important stuff to do. With micronutrients this is what I'd suggest as a bare minimum (maximum after that): Bare minimum: BUT ALSO CRUCIAL - MAKE SURE THESE DON'T INTERACT WITH ANY MEDICATIONS or that you have no heart or kidney problems otherwise this could cause vs solve problems (especially the use of magnesium, potassium, vit K2): - 300-500mg daily magnesium bisglycinate - 2,000-4,000mg potassium (I take 1.5 tsp of cheap potassium hydrochloride as NuSalt or in another powdered form in bags available online). - 5,000 - 10,000mg vit D3 (requires magnesium to work btw) - 100mg vit K2-M7 - 50mg zinc piccolinate - 500-1,000 vit C - whole food source but ascorbic acid is better than nothing - a multivitamin with 100% of the U.S. RDA (unless you're already taking some nutrients separately) trace minerals and selenium, iodine, etc). - omega 3s - TAKE VITAMINS SUPPLEMENTS WITH FOOD WITH A LITTLE HEALTHY FAT - AS SOME ARE ONLY FAT SOLUBLE - like vit D3. - TAKE 2 TBSPs OF RAW APPLE CIDER VINEGAR OR RAW LEMON JUICE IN WATER - with the food and vitamin supplements - the acetic acid will help with their digestion and absorption along with the carbs, protein and fats and tiger nutrients in the food. Optional: - take a B vitamin complex too MAXIMUM: - everything above AND - magnesium bisglycinate is a form the body can use and also has an extra calming effect due to the amino acid it's bound to and chelated with - glycine. Good taken before bed as it helps with sleep too. Other good forms of magnesium are magnesium malate for EXTRA support for muscles and magnesium threonate for EXTRA support with the brain and focus and neuron growth and ADHD and AUTISM - especially sensory sensitivity like sounds and things. - the b vitamins and omega 3, help treat anxiety, stress, the nerves and nervous system problems like even neuropathy. best forms of b vitamins to take are: B1 (thiamine) I'm the form of benfotiamine, B2 - riboflavin, B3 - niacin in the form of the flush form of niacin and niacinamide, B6 - pyroxodal not pyroxidine, B9 - folate not folic acid, B12 - taking both methylcobalamin and adenosylcobalmine are best but cyanocobalamin is okay. - alpha lipoic acid (great for helping neuropathy) - vitamin E as tocotrienol not tocopherol SLEEP: To get consistent good sleep, I have to get enough magnesium and other micronutrients and maintain a low carb, healthy diet and a certain level of fitness and not be overweight. I find exercise during the day, only a little caffeine in the morning and 2-300mg magnesium bisglycinate before bed, a consistent early to bed early to rise sleep schedule, and low artificial light before bed, reading a book, journaling and planning the next day before bed, and even a hot batch before bed (cools the body down), all help with getting to sleep. Emma also has a video with some sleep tips. The military uses a famous protocol too for fighter pilots that can be looked up. For myself, enough daily magnesium, mag bisglycinate before bed of I really need it, but a consistent sleep schedule and exercise every day are the most helpful. Exercise tires me out like you'd do to make little kids settle down. 😄 I know others have had good results with taking 5-htp, l-tyrosine and l- tryptophan, holy basil, lemon balm, and even chamomile tea before bad. Even a mug of just hot water before bed can help.

[@katmoons]

I’m taking notes and hopefully can change my diet within the next two weeks. Thank you Emma!

[@metrinstoefta1490]

THANK YOU...this is so wonderfully straightforward and clear. no grandstanding etc. and.....you've got the greatest grin.

[@SuzannaLiessa]

Thank you for this. Meds have their place (I have bipolar I), but there are things meds can't do and meds can be harsh on the body. I'm working on ways to bring my lifestyle more into alignment with body health. Every bit of information helps.

[@rebeccaarcher5139]

Diet is SO personal. I know that much of this is standard care practices, but there are a few double blind studies that are showing a very different take on carbs, fiber, and mood. I will say that 3 weeks into my very restricted diet, I experienced a calm and a mental silence I’ve NEVER had before. And it didn’t include most of the things you mentioned. I do agree that “whole foods” (single ingredient) is always the wisest way to go. And the least processed it is, the better.

[@hasun1987]

Please explain the diet you are on. Might help other people

[@rebeccaarcher5139]

@@hasun1987 I eat very low carb and my husband also. There are many versions of this out there. I recommend everyone does their own research. KZbin has many doctors discussing this diet. I recommend Jason Fung, and Dr. Ken Berry. There is a group out of Australia called low-carb down under which also has some very important info.

[@jangreig6206]

What a relaxed and thoughtful presentation. So great to watch after all the 'don't eat this or that or else' approach from some stressed out self righteous presenters.

[@RobbieAudet]

This made me laugh- so true! She is so lovely and gentle in her approach.

[@loiseldridge5701]

I didn’t find her relaxed in her presentation. I felt that she was trying to get too much information in a short amount of time. That stressed me out…😑

[@dhwanidave3151]

The best video I've come across this year - thank you so much for your knowledge!

[@Antwon.B.Jameson.the17th]

You should try Dr Paul saladino’s diet. He is a way better nutritionist than her just saying

[@MrsV03]

This will help me and my Aunt. Thank you I shared with her also.