September Masterclass:

DIET SUPPORT FOR MENTAL

HEALTH
1. The Gut/Brain Connection

2. Foods to help balance your mood & support mental wellness

3. Lifestyle – mediation, nature bathing, circadian rhythm

4. Supplements to support mental wellness

omega-3s, vitamin B12, zinc, iron, magnesium, and vitamin D

BDNF – Brain Derived Neurotrophic Factor

Introduction:
In the last decade, many mental health professionals and researchers are looking in a new

direction to help with these very complex issues. They’ve looked at our diet (Nutritional

Psychiatry) and at our gut (where 90% of our serotonin is made).

In this masterclass, I’m mostly focusing on the Serotonin Hypothesis when it comes to our

mental health because that’s where we have the most research and that’s where most clinicians

focus. But, it’s not a fully proven hypothesis…it might not be high or low serotonin that affects

our mood. If the research points us in a different direction in the future, I’ll update this

masterclass.

In the meantime, if you have any questions about a different way of looking at mental wellness,

be sure to email me and we can discuss it in a Facebook Live <3.

A lot of the masterclass will be focused on how a healthy diet can support your mental health

because the research is really strong. Studies like this one:

The 2017 SMILES study, led by Felice Jacka, found that moderately to severely depressed

people who were coached by a dietitian to follow a Mediterranean style diet for 12 weeks

experienced significant improvements in mood compared to people who simply received

social support.

By the end of the study, around 30% of patients receiving the nutritional support were in

remission for their depression compared to 8% of the social support group.

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

A bit about Depression & Inflammation:

There’s an emerging connection between inflammation and depression. Researchers are still

looking to understand this connection fully.

Inflammation changes how your cells react to your neurotransmitters, which could be where

this connection is. If your body feels like it’s under threat, even if inflammation is the treat,

then survival is prioritized in your body over any other reaction…including happiness and

pleasure.

This connection could be why high amounts of inflammation can reduce the effectiveness of

anti-depressant medications.
Chronic stress can also trigger inflammation by increasing inflammatory molecules in the

brain (IL-6 specifically). These markers can be tested in a routine blood test, so it’s possible to

find out if you’re dealing with an inflammation/depression connection. Ask your doctor to

test for CRP and IL-6.

So, even though there isn’t a definite absolute connection between inflammation and

depression, it’s enough of a connection that focusing on a healthy, low-inflammatory diet is a

good idea <3. It’s good for your whole body, and maybe for your mental health too :).

All of the food suggestions and many of the supplements in this masterclass are anti-

inflammatory <3.

If you’d like to know more about the depression/inflammation connection, check out this

article https://www.psychiatrictimes.com/view/five-things-know-about-inflammation-and-

depression
How to navigate this Masterclass:

In Part 1 we dive into the gut/brain connection and show how stress & mental health issues

can trigger digestive issues (and vice versa).

In Part 2 we look at how to eat to support your mental health, including superfoods for your

brain.

In Part 3 we look at simple lifestyle additions that can calm the mind and support mental

wellness.

And in Part 4 we look at mental health supportive supplements, just in case your body could

use an extra little support.

 1. The Gut/Brain Connection
The gut is home to our “second brain”, a.k.a. the Enteric Nervous System (ENS). This is a

collection of brain cells (neurons) that is HUGE, larger, and more complex than our spine.

Calling it a second brain is the most accurate description we’ve found.

We need all of these neurons around our gut because digestion is really complex. Our main

brain needed to outsource all of this work, otherwise it may not have had enough bandwidth

for language, the arts, and other intrinsically human activities.

The ENS works completely independently from our brain and even makes many of the

neurotransmitters in our body (brain chemicals). 90% of our serotonin and 50% of our

dopamine are made in the brain, along with GABA (reduces anxiety) and other important

neurotransmitters. Research is finding a significant connection between a happy gut & a

happy brain.

Specifically, if the gut is inflamed and/or out of balance, then we have a much higher risk for

depression.

https://asm.org/Articles/2020/February/Of-Microbes-and-Mental-Health-Eating-for-

Mental-We

Although our brain creates our emotional and intellectual experience, it can be helpful to

remember that it is also an organ with needs for nourishment and care, just like our heart or

our liver. The brain, too, is sensitive to its environment.

It’s believed that our gut bacteria play a significant role in our serotonin & dopamine balance,

and this neurotransmitter balance has been connected to depression and anxiety. What we

eat feeds our gut bacteria and helps to create balance…or imbalance. Our gut bacteria also

can trigger or calm down inflammation.

This means feeding our gut bacteria is important – and that’s a healthy whole food anti-

inflammatory diet :). Incorporating lots and lots of plant-based fibre is key. Fibre from; fruit,

veggies, nuts, seeds, beans, and whole grains.

What’s important about the gut/brain connection:

How the gut and brain interact is very complex and we barely understand it…but there’s a lot

of stuff we can glean from this early research that we can use in our everyday life.

1. Digestive issues can trigger or be triggered by mental health issues:

Imbalances of neurotransmitters can affect both our brain and our gut. Sometimes together…

sometimes not.

Low levels of serotonin are believed to trigger low mood and feelings of depression. It can

also cause constipation and a slow and sluggish gut.

High levels of serotonin are believed to trigger feelings of anxiety, and it the gut can trigger

diarrhea and urgency.

Some people only feel their mental health issues in their gut. In my experience with clients, this is

a common issue in children (anxiety feels like a sore tummy) and people who handle large

amounts of stress. For them, they feel very capable of enormous stress, barely feeling the

effect…but in their gut they can have really difficult issues. Some of the worst digestive issues

I’ve seen have been with people dealing with high amounts of stress on a day to day basis.

2. Healing the gut can calm down the brain:

The inflammation/depression connection seems to be connected to gut inflammation, so gut

healing can help with mood issues. It’ll also help to increase your nutrient absorption, balance the

immune system, and may help with your metabolism…so it’s a worthwhile adventure :).

If you’re concerned that your gut could use some healing, hop over to the 3 Steps to a Gut Reset

Masterclass.

3. A healthy plant-filled diet is all ya need:

Trying to eat a healthy diet can feel confusing when you’re trying to manage multiple issues. Ie,

how do I keep my blood sugar down, reduce inflammation, AND feed my gut properly.

Happily, the same healthy diet will cover all of your bases. Your gut bacteria need lots of plant-

based fibre…so it’s just a high whole food/veggie diet that’s needed. Nothing special, other than

maybe adding in a serving of fermented foods :).

I’m going to go into this in more detail in Part 2…I just wanted to highlight the simplicity of a gut

bacteria supportive diet just to make sure this section didn’t cause any additional stress <3.
 2. Foods to help balance your mood & support
mental wellness
Starchy breakfast vs protein breakfast for serotonin
Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-
quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and
protects it from oxidative stress — the “waste” (free radicals) produced when the body uses
oxygen, which can damage cells.

If you’re feeling strong feelings of depression or anxiety, making a healthy meal can feel
almost impossible…but can make the world of difference. Is there something you can make
that’s super easy & nutritionally dense?

Focus on one meal or snack at a time <3. In this section, I’m going to take you through a few
food triggers for mental health issues and what to do to balance that out.

Overall – a diet that supports your mental health is simply a healthy diet with lots of
nutritionally dense foods. It doesn’t have to be perfect, it doesn’t have to be a specific “diet”,
you just need to eat whole food. Lots of whole food, like veggies, fruit, nuts, seeds, whole
grains, and protein. Just food <3.

At the end, I’m also sharing with you a breakfast trick that I’ve found to be really helpful <3
Mental Health & Blood Sugar Crashes:
A common result of an imbalanced diet, a blood sugar crash, can dramatically affect your mental
health. Suddenly patience goes out the window and you’re quick to anger. Your body may react
differently and instead of getting fiery, you might get tired and depressed.

….but for many, you don’t actually feel hungry. Your only symptom of this blood sugar crash is
mood changes.

If this feels like you, hop over to the Blood Sugar Balancing Masterclass for some help <3

Refined flour and sugar can also lead to nutritional deficiencies that can promote more
depressive feelings. And the sugar high can trigger anxiety in many people.

Sugar cravings & Depression, Salt cravings & Anxiety:

I’ve seen a pattern over and over again, including in my own life. We usually have a tendency
when under stress to feel either depressed or anxious (with some who teeter between the two).

It’s believed that this wiring happens in utero, so you’re literally born this way. And, I’ve noticed
that those who are wired for depression tend to have a lot of sugar cravings and those who are
wired for anxiety tend to gravitate to salty food.

These cravings can change, especially when face with big-time stress or chronic stress, but
they’re fairly universal. Plus, they make sense physically.
Sugar & Depression:
When our mood is low then our serotonin is low too. Eating something sweet gives us a
temporary boost of that feel-good neurotransmitter. It’s not surprising that we get strong sugar
cravings!

The bad news; eating something super sugary feels good for a moment, but the rebound effect
is lower mood and lower serotonin. The good news; you can get a serotonin boost from whole
sweet foods, like fruit, without the rebound effect.

The depression dietary key – I believe that people who are wired for depression need healthy
carbs in their diet. I’ve observed that a low carb diet can trigger low mood.

Salt & Anxiety:

Being wired for anxiety can make it hard to feel relaxed, you were born with neurotransmitters
that were set a bit too high. This chronic stress can lead to low adrenal function and frequently,
low blood pressure. I’ve met MANY people with chronic anxiety who also tend toward low
blood pressure…and that’s where your salt cravings come in.

Salt (esp. sea salt) is a healing food for chronic anxiety and low blood pressure. You’re literally
craving exactly what you need! Enjoy sea salt to your taste, and add a pinch to your water
anytime you’re feeling extra dehydrated or if your blood pressure feels low (feeling light-
headed).

The anxiety dietary key – In my experience, people who are wired for anxiety do well on a
higher protein diet…mostly. It’s not as cut and dry as for depression, but protein has been found
to calm neurotransmitters and I’ve seen that effect in many clients. It’s something to try out :)
Superfoods for mental wellness:
I can’t stress this enough – a healthy diet is all you need. But, if you’d like some extra special
bonus foods, here are some great ones:

Oily Fish (wild only) – wild oily fish, like salmon, are really high in omega 3s (brain food). Cook
your fish under 350 degrees to retain those precious oils.

Berries – Antioxidants help to lower inflammation and repair cells damaged by oxidative stress.
They also contain polyphenols which have been found to help with concentration and attention
span.

Fermented foods (like yogurt) – these foods feed your gut bacteria, which help support your
neurotransmitter production. One serving a day is all you need <3

Whole Grains (like quinoa, oats, & wheat) – grains are currently out of style, but they’re certainly
a part of a healthy diet. Whole grains are a source of tryptophan, which is a precursor to
serotonin.

Dark Leafy Greens (spinach, kale, chard) – studies have shown that a daily serving of leafy greens
can reduce your risk of cognitive decline as you age.

Beans – This is great brain food! They’re full of fibre to keep your blood sugar steady,
antioxidants for cellular repair, and they’re full of B vitamins which help your body make
acetylcholine, which is important for memory. Go beans!

Anti-depressant food list - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6147775/

Breakfast can balance your neurotransmitters:
Early research has found a connection with breakfast and serotonin production. I’ve used this
technique myself with great success and it works for many of my clients. But, if it doesn’t work
for you then just ignore it :). You can also use this throughout the day, but it’s most effective in
the morning.

Low mood/depression – Starchy breakfast with no protein

A starchy breakfast can boost your serotonin production by 10%! This is especially good for
sugar cravers but can be tough for anyone with insulin resistance or type II diabetes (so you
may want to ignore this for now).
Ideas – steel cut oats, sourdough bread, starchy veggies

Anxiety – High protein breakfast

Protein for breakfast can lower your serotonin by 25%, which should lower your anxiety
symptoms.
Ideas – eggs & veggies, yogurt & berries

What to do if you feel both anxious sometimes and depressed others

Choose the breakfast for how you feel that day. I usually tend toward a low mood so my main
breakfast is starchy…but if I’m feeling extra stressed or anxious I might add an egg to calm down
my neurotransmitters.

Experiment and see how you feel, your body will guide you to your perfect breakfast.
3. Lifestyle – mediation, nature bathing, circadian rhythm
Our brains can get stuck in certain patterns, like staying in a stressed mode unnecessarily.
Experts, like Dr. Gabor Mate, believe that our brains are wired for stress as children, and other
experts believe that the level of stress hormones felt in utero can determine how we feel stress
we feel as adults.

For example, if your mother was feeling very stressed when she was pregnant with you, your
little developing body had more of these stress hormones in your bloodstream. If those
hormones were chronically high, then your body may believe that that’s the proper setpoint…
setting your stress hormones a bit too high.

So, in a nutshell, feeling anxious, worried, or stressed out was probably wired into you when you
were very young and done unconsciously. Your wiring isn’t your fault at all, it was caused by
circumstances that were totally out of your control.

But! We can change how our brains are wired and how we react to different circumstances!
THIS is in our control, and these lifestyle techniques can help enormously.

If you’d like to learn more about how generational patterns affect your overall health and learn
ways to release these patterns, check out Dr. Gabor Maté’s book, “When the Body Says No”. It’s
a favourite of mine.
My reluctant first experience with meditation:
My first experience with meditation was in 2012. For years earlier I would listen to the
meditation habits of many of my clients very enviously, but I never felt I had the time to do it
myself. (I was a single woman without children, so yes, I DID have time, but I chose to believe I
didn’t).

In 2012 I got a job working in a team at an integrative cancer care centre. The team believed we
needed to practice what we preached so it was written into my contract that I would join our
team’s morning mediation each day I was in the office (which was 2 days per week).

Finally, I “had time” to meditate (a.k.a. it was forced upon me).

I find meditating in a group is easier than solo, so this was a good introduction for me. It was just
20 mins, 2 days per week, and I noticed a HUGE difference pretty quickly. Before this
experience, I was very high-strung/high stress but I thought this state was “calm”.

(if you’ve met me in person and feel like I’m still pretty high energy/high strung…ya, I am, but I’m
DEFINITELY calmer than I was before and I’m now aware of my high energy state :)

After a few short months, I felt like my whole system had reset to a calmer state. I could finally
see why people would comment that I seem stressed when I thought I was calm.

I also found that the calmness I practiced during meditation was easy to find inside my day. If I
was feeling anxious before a talk or stressful event, I could just close my eyes and take a few
deep breaths and find that calm state.
Honestly, it was life changing.

After that job ended, I committed to meditating every day for at least 15 mins. I did that for just
over 2 years before I felt I needed to switch things up a bit. Right now my body prefers moving
meditation (Qi Gong or a walk in nature).

Meditation:
The goal of meditating isn’t to be perfectly calm and at peace…it’s to find that calm space over
and over again. You’re practicing at feeling calm so you can find it during a stressful moment.

Every time you feel your mind start to spin or think, all you have to do is stop and focus back on
your breathing. Every single time you do that you’re creating a new neuropathway to calm.

And the best news, research has found that you receive the benefits of meditation the very first
time. You don’t need to practice for months or years before you start feeling the effects!

Meditating for at least 15 mins is best to bring your body into a fully relaxed state, but even 5
mins (or even 1 min) is helpful.

Mediation helpers – guided mediation can be easier, and there are a few good apps that can help:

Headspace – this app has 10 free 10 min mediations to teach you the basics. They’re great :)
If you like those mediations then you can unlock 100s of them with a monthly fee.

Mindshift – this is an app that’s more than just a mediation app. It helps you check in and
learn more about how you’re feeling. It also has some very short relaxation meditations for
free. I haven’t used it too much yet, but it looks like an overall mental wellness app.
 Chopra Centre – every few months they release a free 21 day guided mediation cycle.
They’re great, I always join in on them :).

Moving Meditation (Qi Gong, Tai Chi, etc):

If you find sitting still very difficult, then a moving meditation might be up your alley. These are
traditional techniques that can be extremely beneficial for our mental health and energetic
health too.

Our site has a few of my favourite Qi Gong YouTube videos and many cities and towns have
regular Tai Chi groups where you can learn the technique and practice it in a group. I love
watching a large group do Tai Chi, it’s really beautiful.

Forest Bathing:
Japan has done a lot of research on the Forest Bathing (called shinrin yoku). They’ve found that
our bodies relax when we’re around trees, and blood tests have shown that our stress
hormones go down after about 15 minutes around trees.

This research has inspired many new parks to be built in cities throughout Japan. These parks
are filled with trees so the city buildings are hidden, and employees are encouraged to spend
time in these parks every day.

There are a few theories as to why trees affect us so beautifully. Some feel there are essential
oils secreted by the trees that calm our stressed-out system. Others feel it’s the quality of the
air. And some feel it’s nature itself that calms us down.

Personally, I don’t really care why trees feel so good, I just spend time with them :)
Circadian Rhythm Support:
Sleep is an important part of our overall health, including our mental wellness. But, our current
lifestyle wreaks havoc with our wake/sleep cycle (a.k.a. our circadian rhythm).

The blue tinted screens we watch at night, the lack of sunshine on our skin, and our high cortisol
levels all day long can reduce our natural production of melatonin and cause us to have
disrupted sleep. Happily, supporting our circadian rhythm is pretty easy :).

Use “Night Shift” on your phone, computer, and other screens

Our eye/brains confuse the blue-tinged light that comes off our phones and computers for
sunlight, and in the evening this can keep us up. Today, most phones, computers, and screens
have a handy little tool to shift the colour of the screen from blue to a more orange colour in the
evening.

It’s usually found under the “Display” section in the settings and you can set it to change at a
certain time or at sunset. You can also switch the white background to black in the evening for
sensitive eyes.

Give your body some natural sunshine at the beginning and end of your day
This is one of my favourite habits and is extra helpful if you feel groggy in the morning. It’s also
really easy :)

When you first wake up in the morning, step outside and let the morning light touch your skin
and enter your eyes. Your brain recognizes the quality of early morning light as a sign that the
day is beginning. It’s extra helpful on especially early mornings.
Bonus – do it again in the evening.
Jump outside around sunset and let your brain/eyes see the end of daylight. This will help to
lower your cortisol level and ramp up your melatonin production. Plus…you get to see the
sunset, which is always a lovely way to end the day <3.

4. Supplements to support mental wellness

Truthfully, there’s a HUGE slew of helpful nutrients and supplements for mental wellness. I’m
going to focus on a handful that I’ve found to be very helpful.

If you’d like to know more about one that I haven’t included here, email me and I’ll be sure to
talk about it on an upcoming Facebook Live <3.

Overall Mental Wellness Support

Probiotics
Mood specific probiotics are hitting the market right now because research is finding that
probiotics can reduce feelings of anxiety & depression. But, those expensive mood-specific
probiotics aren’t necessary. A good probiotic that helps to calm down & balance your gut is all
you need.

Aim for – a human-strain, multi-strain probiotic, with 5 – 50 billion bacteria (the strains matter
more than the strength, so sometimes a weaker one works better :)
Folate/B12
These nutrients are used to make neurotransmitters in the body, and B12 deficiencies are really
common as we age. B12 is very hard to digest and absorb and low folate can cause fatigue.
Folate is easier, but a low veggie diet can cause a deficiency. Folate deficiencies are particularly
common with depression.
Add a B12 test to your annual exam to keep an eye on your levels. If you’re low, supplement
with both B12 & Folate, they work synergistically together.

Magnesium
This is the most common mineral deficiency I see, and we use extra mag when we’re under
stress. Low levels can cause muscle tension & sleep problems (esp if you feel your body doesn’t
relax well). Supplementing can help with sleep, energy, and mood. Aim for 300mg once or twice
a day with food. Citrate & Bisgycinate are good forms.

Vitamin D
Low levels of Vitamin D are connected with depression, which isn’t too surprising since
collectively we all tend to get pretty low during the dark months of winter. Vitamin D is
important for our overall health, and I wanted to add this note that it can help with mood too.
Aim for 2000IU – 5000IU each day. If you can, have your Vitamin D tested after 3 months of
supplementing to ensure you’re on the right dose. If your level is still low, double your dose and
retest in 3 months :).

Turmeric
This is a potent anti-inflammatory, anti-oxidant, prebiotic (food for good bacteria), and research
is finding that it can be an anti-depressant.
Depression
St. John’s Wort
This herb can be very effective for mild to moderate depression and Seasonal Affective
Disorder (SAD), and with fewer side effects than some medications. As with most herbs,
tinctures work faster (2 – 3 days) compared to capsules (2 – 3 weeks).

WARNING – this herb CANNOT be mixed with any medications for depression and anxiety.
Also, it can increase your risk of sunburn, so be wary in the summer.

High EPA Fish Oil (1000mg EPA & almost no DHA)

I’ve used high EPA fish oil myself and I’ve recommended it to a number of people with great
success. Regular fish oil doesn’t work as well because DHA competes for the same spot on the
cell as EPA, reducing its effectiveness.

How it works is simple – it naturally softens the walls of your neurons, allowing for more
serotonin & dopamine to move naturally. This boosts your serotonin & dopamine levels without
any side effects. It’s also a potent anti-inflammatory, so helps with mood through the
inflammation pathway too.

Avoid fish oil if you’re taking blood thinners, and check with your pharmacist if you’re taking
any prescription medications (esp. blood pressure meds).

Aim for 1000mg – 2000mg EPA, with little to no DHA.

Zinc
Some research has connected low levels of zinc with depression and other neurodegenerative
diseases. Many medications for acid reflux & GERD can reduce your absorption of zinc, so
supplementation might be needed in that case.

Food high in zinc – Oysters, beef, beans, pumpkin seeds

Supplemental dose – 25mg – 50mg per day with food. 50mg max, so check any other
supplements (like multis) you’re taking that may also include zinc.

Anxiety
GABA
GABA is an anti-neurotransmitter. It blocks the receptor sites on neurons from excessive
serotonin and dopamine…and this can calm down an anxious brain. I’ve noticed that this works
really well for some people but not for others. Use it during an anxious moment.

Passionflower
This is a herbal nervine, which means it calms the nervous system. It helps calm a spinning mind,
reduces anxiousness, and helps with sleep. I use this herb often, it’s a favourite of mine both for
sleep and for calming mild anxiety.

Rhodiola
This herb is an adaptogen, which means it helps your body adapt to stress. It’s calming and it
gives the body a bit of energy.