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Mind & Mood Goals

Your mental state isn't separate from physical health—it's built on the same foundations. The brain is an organ, and it responds to the same lifestyle factors as the rest of your body.

📖 The Story​

Meet Alex, Sarah, and Marcus​

Alex, 34, "The Frustrated Patient": Alex had been on antidepressants for two years. They helped—but not enough. He still felt foggy, tired, and emotionally flat. His psychiatrist kept adjusting doses, but something was missing.

Then his doctor ran comprehensive bloodwork. Vitamin D: severely deficient (12 ng/mL). Ferritin: borderline low. Sleep study revealed mild apnea he didn't know he had.

Six months later—after addressing vitamin D, improving sleep, adding consistent exercise, and continuing his medication—Alex felt like himself for the first time in years. His psychiatrist actually lowered his dose because his brain finally had what it needed to respond properly.

Sarah, 28, "The Anxious Optimizer": Sarah's anxiety was through the roof. She tried meditation apps, breathing exercises, journaling—all the "right" things. Nothing stuck. She'd feel better for a day, then spiral again.

What she missed: her diet was 80% processed food, she slept 5-6 hours, and she drank 4 cups of coffee before noon. Her nervous system was constantly overstimulated with no foundation to calm it.

When she addressed the basics—consistent sleep, reduced caffeine, whole foods with adequate protein—the anxiety techniques finally started working. Her nervous system needed the raw materials to regulate itself.

Marcus, 45, "The Burnout Case": Marcus didn't think he was depressed—just exhausted. No motivation, no joy, going through the motions. His doctor suggested antidepressants; Marcus resisted.

Instead, he tried a lifestyle-first approach: 8 hours of sleep (non-negotiable), daily walks, omega-3 supplements, and a therapist. Within 8 weeks, the fog lifted. Within 12 weeks, he felt genuinely good.

Marcus didn't need medication—he needed his brain to have the basics it was missing. Not everyone is like Marcus; some people need medication AND lifestyle changes. The point is: lifestyle is never optional.

The pattern:

PersonMissing PieceOutcome
AlexVitamin D, sleep quality, exerciseMedication worked better once basics were addressed
SarahSleep, nutrition, caffeine managementAnxiety techniques finally effective
MarcusSleep, movement, omega-3s, therapyRecovered without medication

The lesson: Mental health isn't just psychology—it's neurobiology. Your brain needs sleep, nutrients, movement, and stress regulation to function. These aren't alternatives to professional treatment; they make professional treatment work better.

🚶 The Journey​

Mental health improvement isn't linear, but there's a predictable pattern when you address the foundations.

Foundation Phase​

Focus: Sleep and basic nutrition

What to do:

  • Establish consistent sleep/wake times (same time daily, even weekends)
  • Reduce caffeine after noon
  • Eat protein at every meal
  • Take a walk outside daily (even 10 minutes)

What to expect:

  • Sleep may feel worse before it gets better (if changing schedule)
  • Caffeine withdrawal headaches for 2-5 days
  • Subtle energy shifts
  • Don't expect mood changes yet—you're building the foundation

Common mistake: Trying to change everything at once. Pick sleep OR caffeine OR walking—not all three.

🧠 The Science​

Your brain is a physical organ that requires specific inputs to function. Mental health has biological foundations that lifestyle directly affects.

The Chemical Messengers​

Serotonin — Mood stabilizer, well-being

  • 90% made in the gut (gut health = brain health)
  • Requires tryptophan (from protein) + B6 + iron
  • Light exposure increases production
  • Exercise boosts serotonin function

Dopamine — Motivation, reward, focus

  • Made from tyrosine (from protein)
  • Requires B6, folate, iron
  • Exercise increases dopamine receptors
  • Chronic stress depletes dopamine

GABA — Calming, anti-anxiety

  • The brain's "brake pedal"
  • Magnesium enhances GABA function
  • Exercise increases GABA
  • Alcohol artificially stimulates GABA (then depletes it)

Norepinephrine — Alertness, attention

  • Made from dopamine
  • Requires vitamin C, copper
  • Exercise optimizes levels
  • Chronic stress dysregulates it

Key insight: These aren't just "brain chemicals"—they're made from nutrients you eat and regulated by lifestyle factors you control.

## 👀 Signs & Signals

Signs Your Approach Is Working​

SignalWhat It MeansTimeline
Sleep improvingFoundation is strengthening1-2 weeks
Energy more stableBlood sugar/cortisol stabilizing2-3 weeks
Less afternoon crashNutrition and sleep working2-4 weeks
Exercise feels easierAdaptation beginning3-4 weeks
Mood slightly betterNeurochemistry shifting4-6 weeks
Handling stress betterResilience building6-8 weeks
Fewer anxious spiralsNervous system regulating6-12 weeks
Feeling "like yourself"Integration happening3-6 months

Warning Signs (Seek Professional Help)​

SignalWhat It Might MeanAction
Suicidal thoughtsCrisis stateImmediate help: 988 (Suicide Lifeline)
Can't get out of bedSevere depressionSee psychiatrist/therapist
Panic attacksAnxiety disorderProfessional evaluation
Self-harm urgesNeed professional supportMental health professional
Substance use increasingSelf-medicationAddiction/mental health specialist
Symptoms worsening despite changesMay need medicationSee prescriber
Functioning decliningTreatment neededProfessional evaluation

Signs of Common Deficiencies​

DeficiencyMental Health SignsOther Signs
Vitamin DDepression, fatigue, brain fogMuscle weakness, bone pain
B12Depression, memory issues, confusionNumbness/tingling, fatigue
IronAnxiety, irritability, poor focusFatigue, pale skin, cold hands
Omega-3Depression, poor concentrationDry skin, joint pain
MagnesiumAnxiety, irritability, insomniaMuscle cramps, headaches

If you have mental health symptoms + other signs from the table: Get tested for deficiencies.

🎯 Practical Application​

The Mental Health Diet​

Core principles:

  1. Protein at every meal — Provides amino acids for neurotransmitters
  2. Colorful vegetables — Polyphenols, fiber for gut health
  3. Omega-3 rich foods — Anti-inflammatory, brain structure
  4. Minimize ultra-processed foods — Inflammatory, gut-disrupting
  5. Stable blood sugar — Prevents mood swings

Key foods for mental health:

FoodWhy It Helps
Fatty fish (salmon, sardines)Omega-3s (EPA, DHA)
EggsCholine, B vitamins, protein
Leafy greensFolate, magnesium
BerriesPolyphenols, antioxidants
Nuts (walnuts especially)Omega-3s, magnesium
Fermented foodsProbiotics for gut-brain axis
Dark chocolate (70%+)Flavonoids, mood boost
LegumesFiber, B vitamins, protein

Foods to minimize:

FoodWhy It Hurts
Ultra-processed foodsInflammatory, gut-disrupting
Excess sugarBlood sugar swings, inflammation
Excess alcoholDepletes B vitamins, disrupts sleep, depressant
Excessive caffeineAnxiety, sleep disruption
Artificial sweetenersMay affect gut bacteria
## 📸 What It Looks Like

Sample Day for Mood Support​

Morning:

  • Wake at consistent time (e.g., 6:30 AM)
  • Morning light exposure (10-20 min outside or by window)
  • Breakfast with protein: eggs + vegetables + whole grain toast
  • No caffeine or limit to 1 cup before noon

Midday:

  • Lunch with protein + colorful vegetables + healthy fats
  • Brief walk after lunch (10-15 min)
  • Afternoon snack if needed: nuts + fruit

Evening:

  • Dinner: salmon/chicken/legumes + vegetables + whole grain
  • Evening walk or gentle movement
  • Screen reduction 1-2 hours before bed
  • Consistent bedtime routine
  • Sleep by 10:30 PM

Weekly additions:

  • 3-4 exercise sessions (30-45 min each)
  • 2+ servings fatty fish
  • Fermented food daily (yogurt, kimchi, sauerkraut)
  • Social connection time
  • Stress management practice (meditation, breathing)

Budget-Friendly Version​

You don't need expensive supplements or fancy foods:

Affordable mood-supporting foods:

  • Eggs ($3-4/dozen) — Complete protein, choline
  • Canned sardines ($2-3/can) — Best omega-3 value
  • Frozen spinach ($2/bag) — Folate, magnesium
  • Bananas ($0.50/lb) — B6, potassium
  • Oats ($3/canister) — Fiber, steady energy
  • Beans/lentils ($1-2/lb dry) — Protein, fiber, B vitamins
  • Frozen berries ($3-4/bag) — Polyphenols
  • Peanut butter ($3-4/jar) — Protein, magnesium

Free interventions:

  • Walking (most effective exercise for mood)
  • Morning sunlight
  • Consistent sleep schedule
  • Deep breathing
  • Social connection

Minimal supplement stack (if budget allows):

  • Vitamin D3: ~$10/year
  • Fish oil (omega-3): ~$15/month
  • Magnesium: ~$10/month

🚀 Getting Started​

4-Week Foundation Protocol​

Week 1: Sleep

  • Set consistent wake time (same every day including weekends)
  • Get morning light within 30 min of waking (outside or bright window)
  • No caffeine after 12 PM
  • Create evening wind-down routine
  • Bedroom: cool, dark, quiet

Week 2: Add Basic Nutrition

  • Protein at every meal (palm-sized portion)
  • Reduce ultra-processed foods by 50%
  • Add one serving vegetables to each main meal
  • Hydrate adequately (pale yellow urine goal)
  • Continue sleep habits

Week 3: Add Movement

  • 10-minute walk daily (non-negotiable minimum)
  • One longer exercise session (20-30 min, any type)
  • Preferably some outdoor time
  • Continue sleep + nutrition habits

Week 4: Optimize

  • Evaluate: How's sleep? Energy? Mood?
  • Add omega-3s (fatty fish 2x/week OR supplement)
  • Add fermented food (yogurt, kefir, sauerkraut)
  • Consider vitamin D test
  • Second exercise session if Week 3 went well

After 4 Weeks:

  • Maintain foundations
  • Add stress management technique (breathing, meditation)
  • Consider professional support if not improving
  • Fine-tune based on what's working

If You're Already in Crisis​

This protocol is for optimization, not crisis intervention.

If you're struggling significantly right now:

  1. Reach out for help today — Therapist, doctor, crisis line
  2. Keep yourself safe — Remove access to harmful means
  3. Tell someone — Don't isolate
  4. Focus only on basics — Eat something, sleep if possible, move a little
  5. Professional help + lifestyle together — Not one or the other

Crisis resources:

  • 988 Suicide & Crisis Lifeline (call or text 988)
  • Crisis Text Line (text HOME to 741741)
  • Emergency services (911) if immediate danger

🔧 Troubleshooting​

Common Challenges​

Problem: "I've tried everything and nothing works"

Possible causes:

  1. "Everything" was tried for 2 weeks, not 8-12
  2. Underlying condition needs professional treatment
  3. Deficiency not yet identified (D, B12, thyroid, iron)
  4. Sleep disorder (apnea) interfering
  5. Medication interaction

Solutions:

  • Commit to foundations for full 12 weeks
  • Get comprehensive bloodwork
  • Rule out sleep disorders
  • Consider professional evaluation
  • One change at a time, not everything

Problem: "I can't sleep no matter what I try"

Possible causes:

  1. Anxiety/racing thoughts
  2. Inconsistent schedule
  3. Sleep apnea
  4. Too much caffeine/alcohol
  5. Medical conditions

Solutions:

  • CBT-I (Cognitive Behavioral Therapy for Insomnia) — most effective
  • Same wake time for 2 weeks straight (even if sleep is short)
  • Rule out sleep apnea if snoring or still tired
  • Zero caffeine for 2 weeks to test sensitivity
  • Professional evaluation if persistent

Problem: "Exercise makes me feel worse, not better"

Possible causes:

  1. Too much too fast (overtraining)
  2. Not eating enough to support activity
  3. Poor sleep undermining recovery
  4. Underlying health issue
  5. Wrong type/intensity

Solutions:

  • Start with just walking (10 min)
  • Eat adequate protein and carbs around exercise
  • Ensure 7+ hours sleep
  • Rule out medical issues if persistent
  • Try different types (some people respond better to yoga than running)

Problem: "I can't afford supplements/good food"

Solutions:

  • Focus on free interventions first (sleep, walking, sunlight)
  • Budget foods work fine (eggs, canned fish, frozen vegetables, beans)
  • Only essential supplements: vitamin D ($10/year)
  • Library for books on mental health techniques
  • Community mental health services (sliding scale)
  • Walking is free and highly effective

Problem: "I'm on medication—can lifestyle changes help?"

Yes, and they often make medication work better:

  • Lifestyle doesn't replace medication if you need it
  • But medication alone often isn't enough
  • Same foundations apply: sleep, nutrition, exercise
  • Check supplement interactions with your pharmacist
  • Work with your prescriber—don't change medication on your own

Problem: "My family/friends don't support these changes"

Solutions:

  • You don't need permission to prioritize your health
  • Find one supportive person (friend, online community, therapist)
  • Changes can be invisible (sleep time, food choices)
  • Model rather than preach
  • Seek professional support that's just for you
For Mo

Key Context​

Mental health optimization requires lifestyle foundations—but lifestyle is an addition to professional support when needed, not a replacement. Always prioritize safety.

Assessment Questions​

  1. "How's your sleep been?" (Quantity, quality, consistency)

    • Why: Sleep is the foundation; fixing sleep often improves everything else

  2. "Are you working with any mental health professionals?" (Therapist, psychiatrist, doctor)

    • Why: Determines if you're supplementing treatment or going solo

  3. "What does your typical day of eating look like?" (Meals, patterns, quality)

    • Why: Reveals nutritional gaps affecting brain chemistry

  4. "How much movement are you getting?" (Type, frequency, enjoyment)

    • Why: Exercise is as effective as medication for mild-moderate depression

  5. "What's your stress load like right now?" (Work, relationships, life circumstances)

    • Why: Context matters; lifestyle changes during crisis differ from optimization

  6. "Have you had any bloodwork recently?" (Vitamin D, B12, iron, thyroid)

    • Why: Deficiencies are common and mimic mental health conditions

  7. "What have you already tried?" (History of attempts)

    • Why: Avoids repeating failed strategies, reveals patterns

Recommendations by User Type​

User TypePriorityGuidance
In crisisSafety firstProfessional help immediately; basics only (eat, sleep, survive)
With professional supportFoundationsSleep → nutrition → exercise; enhance treatment
New to mental health workStart smallOne habit at a time; sleep first
Tried medication, limited responseAdd lifestyleOften the missing piece; same foundations
Resistant to medicationLifestyle firstCan try 8-12 weeks; professional backup plan
Optimizing (already stable)Fine-tuneAdvanced interventions, prevention focus

Common Mistakes to Catch​

  1. "I'll just take supplements instead of medication"

    • Correction: Supplements are adjuncts, not replacements for treatment when treatment is needed

  2. "I exercised once and felt worse so exercise doesn't work"

    • Correction: One session isn't data; consistency over weeks is required

  3. "I sleep 5 hours but I'm fine"

    • Correction: Very few people are fine on 5 hours; likely adapted to suboptimal

  4. "I eat healthy" (but ultra-processed snacks, minimal vegetables)

    • Correction: Probe specifics; "healthy" means different things to different people

  5. "I can't afford to eat well"

    • Correction: Eggs, beans, frozen vegetables, canned fish are affordable and effective

  6. "My mental health is just genetics"

    • Correction: Genetics load the gun; lifestyle pulls the trigger. Significant modifiable factors.

  7. "I should be able to handle this on my own"

    • Correction: Seeking help is strength, not weakness; brains are organs that sometimes need treatment

Example Scenarios​

Scenario 1: "I want to feel less anxious but I don't want to take medication."

Response: "That's a valid preference, and lifestyle changes can significantly help anxiety. Let's start with the foundations: How's your sleep? Caffeine intake? Exercise? These directly affect your nervous system's ability to regulate. If we optimize these for 8-12 weeks and you're still struggling, it's worth talking to a professional about options. You're not committing to medication by having the conversation."

Scenario 2: "I'm on antidepressants but I still don't feel great."

Response: "Medication alone often isn't enough—it gives your brain more raw material to work with, but lifestyle determines how well it uses those resources. The same foundations matter: sleep quality, nutrition (especially omega-3s and protein), regular movement, and stress management. These can make your medication work better. Have you had bloodwork to check vitamin D and B12? Deficiencies can limit medication effectiveness."

Scenario 3: "I have brain fog and can't concentrate. Am I depressed?"

Response: "Brain fog has multiple possible causes—depression is one, but so are sleep deprivation, vitamin deficiencies (D, B12, iron), blood sugar instability, dehydration, and thyroid issues. Before assuming depression: How's your sleep? What's your diet like? Have you had any bloodwork? Let's check the physical causes first, since they're often easier to fix."

Scenario 4: "I've tried everything—better sleep, exercise, good diet—and I'm still depressed."

Response: "If you've genuinely been consistent with foundations for 8+ weeks and still struggling, that's important information. It suggests you might benefit from professional support—therapy, medication, or both. Lifestyle is necessary but not always sufficient. There's no shame in needing more help; brains are organs that sometimes need treatment like any other organ. What professional support have you explored?"

Red Flags (Immediate Professional Referral)​

  • Suicidal thoughts or plans → 988 Lifeline, emergency services, immediate safety
  • Self-harm urges or behavior → Mental health professional immediately
  • Can't function (work, basic self-care) → Professional evaluation needed
  • Psychotic symptoms (hallucinations, delusions) → Psychiatric evaluation
  • Worsening despite consistent lifestyle changes → Professional support needed
  • History of trauma affecting function → Trauma-informed therapist
  • Eating disorder signs → Eating disorder specialist
  • Substance dependence → Addiction specialist

❓ Common Questions​

Q: How long until I feel better?​

Timeline varies by individual and starting point:

  • Sleep improvements: 1-2 weeks
  • Energy stabilization: 2-4 weeks
  • Mood improvement: 4-8 weeks
  • Significant change: 8-12 weeks
  • Feeling "like yourself": 3-6 months

Key: Consistency matters more than perfection. Expect non-linear progress.

Q: Can diet really affect depression?​

Yes. The SMILES trial showed dietary intervention improved depression scores by 32% (vs. 8% in control). Mechanisms include:

  • Gut-brain axis (90% of serotonin made in gut)
  • Inflammation reduction
  • Blood sugar stability
  • Nutrient provision for neurotransmitter synthesis

Diet isn't a replacement for treatment when treatment is needed, but it's a significant factor.

Q: Is exercise really as effective as antidepressants?​

For mild-to-moderate depression, yes. The 2024 Cochrane review found exercise as effective as medication for mild-moderate depression. For severe depression, exercise is still beneficial but usually combined with other treatment.

The dose that shows benefit: 150+ minutes/week moderate activity, or 75+ minutes vigorous.

Q: Should I take omega-3 supplements?​

If you're not eating fatty fish 2-3x/week, likely yes—especially for mood support. Look for:

  • High EPA (1-2g EPA per day for depression)
  • Third-party tested for purity
  • Triglyceride form (better absorbed)

Omega-3s have the strongest evidence of any supplement for mood.

Q: What if I can't afford therapy?​

Options:

  • Community mental health centers (sliding scale fees)
  • Training clinics at universities (supervised students, lower cost)
  • Online therapy (often cheaper than in-person)
  • Support groups (often free)
  • Self-help books based on CBT/DBT
  • Crisis lines (always free)
  • Employee Assistance Programs (if employed)

Start with lifestyle foundations (free) while pursuing affordable professional support.

Q: Can supplements interact with my medication?​

Yes, some can. Particularly:

  • SAMe, St. John's Wort can interact with antidepressants
  • High-dose omega-3s can interact with blood thinners
  • Some supplements affect medication absorption

Always check with your pharmacist before adding supplements to medication.

⚖️ Where Research Disagrees​

Antidepressants vs. Lifestyle First​

Disagreement: Should lifestyle changes be tried before medication?

Position A: Lifestyle first for mild-moderate depression

  • Evidence supports effectiveness
  • Fewer side effects
  • Addresses root causes
  • Sustainable long-term

Position B: Medication provides faster relief

  • Some people need neurochemical support first
  • Depression can prevent lifestyle changes
  • Both together often best

Practical approach: Depends on severity. Mild depression: lifestyle trial reasonable. Moderate-severe or can't function: consider medication + lifestyle together.

Optimal Omega-3 Dose​

Disagreement: What's the effective dose for depression?

Range in research: 1-4g EPA+DHA per day

Practical approach: Start with 1-2g EPA per day. EPA appears more effective than DHA for mood. Quality matters.

Supplement Efficacy​

Disagreement: Do supplements meaningfully help mental health?

Strong evidence: Omega-3s, Vitamin D (if deficient), Magnesium Moderate evidence: B-complex, Zinc, certain probiotics Weak evidence: Most other "mood" supplements

Practical approach: Foundations first. If adding supplements, stick to evidence-based options and give 8-12 weeks.

Gut-Brain Causation​

Disagreement: Does poor gut health cause depression, or does depression cause poor gut health?

Evidence: Bidirectional relationship. Both likely true.

Practical approach: Improving gut health improves mental health regardless of which came first.

✅ Quick Reference​

Mental Health Foundations Checklist​

Sleep:

  • 7-9 hours nightly
  • Consistent wake time (±30 min)
  • No caffeine after noon
  • Dark, cool bedroom

Nutrition:

  • Protein every meal
  • Vegetables daily
  • Omega-3s (fish 2x/week or supplement)
  • Minimal ultra-processed foods
  • Stable blood sugar

Movement:

  • 150+ min/week moderate activity
  • Some outdoor time
  • Consistent (3-5x/week)

Other:

  • Vitamin D optimized (test)
  • Social connection weekly
  • Stress management practice
  • Professional support if needed

Key Numbers​

FactorTarget
Sleep7-9 hours
Exercise150 min/week moderate
Omega-3 (EPA)1-2g/day
Vitamin D40-60 ng/mL
Caffeine cutoffNoon
Improvement timeline8-12 weeks

Quick Mood Boosters (Evidence-Based)​

InterventionTimeEffect Size
10-min walk outsideImmediateSmall-moderate
Morning sunlight10-20 minModerate
Social connectionVariableModerate-large
Single exercise session30-60 minSmall-moderate
Quality sleep night7-9 hoursLarge
Reduced caffeine24-48 hoursVariable

💡 Key Takeaways​

Essential Insights

  1. The brain is a physical organ. It needs sleep, nutrients, and blood flow like every other organ. Mental health has biological foundations.

  2. Lifestyle enhances professional treatment. It doesn't replace it—medication + lifestyle > medication alone.

  3. Sleep is the foundation. Fix sleep before assuming the problem is purely psychological.

  4. Exercise rivals antidepressants for mild-moderate depression. Movement is medicine.

  5. Gut health is brain health. 90% of serotonin is made in the gut. Feed your microbiome.

  6. Timeline is weeks, not days. Significant improvement takes 8-12 weeks of consistent foundations.

  7. Professional help is strength. If lifestyle changes aren't enough, seeking treatment is the smart move.

📚 Sources​

Tier A (Systematic Reviews, Meta-Analyses)​

  • Cochrane Review 2024 — "Exercise for depression" — Exercise as effective as pharmacotherapy for mild-moderate depression
  • Lassale et al. 2019 — "Healthy dietary indices and risk of depressive outcomes" — Mediterranean diet associated with reduced depression risk
  • Grosso et al. 2014 — "Omega-3 fatty acids and depression" — EPA supplementation effective for depression

Tier B (Large Studies, Position Statements)​

  • SMILES Trial (Jacka et al. 2017) — Dietary intervention for depression — 32% remission vs 8% control
  • Penckofer et al. 2010 — "Vitamin D and depression" — Association between deficiency and depression
  • Sarris et al. 2015 — "Nutritional medicine as mainstream in psychiatry" — Lancet Psychiatry position paper

Tier C (Expert Consensus, Clinical Guidelines)​

  • Huberman Lab — Sleep, stress, and neuroscience protocols
  • Chris Palmer, MD — "Brain Energy" — Metabolic psychiatry approach
  • Felice Jacka, PhD — "Brain Changer" — Nutritional psychiatry research

Key Papers​

  • Gut-brain axis: Cryan & Dinan, "The Microbiota-Gut-Brain Axis" (Nature Reviews Neuroscience)
  • Inflammation and depression: Miller & Raison (Nature Reviews Immunology)
  • Exercise mechanisms: Kandola et al. (Neuroscience & Biobehavioral Reviews)

🔗 Connections to Other Topics​

TopicLinkWhy It Matters
Sleep scienceSleep & RecoverySleep deprivation causes mood and cognitive issues
Stress managementStress & MindNeuroscience of stress and practical techniques
Gut healthGut HealthGut-brain axis, microbiome and mood
MovementMovement & ExerciseExercise as antidepressant
Brain nutrientsMicronutrientsB vitamins, omega-3s, vitamin D
EnergyEnergyMental energy follows physical energy
LongevityLongevityBrain health is longevity