What you eat (and don't eat) impacts how you feel and behave. 

This video discusses neurotransmitters and the brain body connection and fasting for focus. 


Your brain (both the brain and your second brain in the gut) and your body are constantly sending messages back and forth to one another. Neurotransmitters are chemical messengers that relay the information. These neurotransmitters can be impacted by the foods you eat. 

2 Categories of Neurotransmitters: 

Excitatory: Stimulates brain 

Dopamine: The Coach
Helps with motivation & focus. 

Norepinephrine: The Warrior
Triggers fight or flight response. Helps you think and move fast in times of perceived danger. 

Foods rich in amino acid tyrosine boost these neurotransmitters: 
Almonds, avocados, meat, eggs, chocolate, coffee, green tea. 

Inhibitory: Calms the brain 

Serotonin: The Peace & Love Hippie
Maintains stable mood, reduces anxiety, high quality sleep, lack of severe cravings, good digestion

GABA: The Commander
Tells nerve cells to hold their fire! 
Helps you keep your cool and remain calm. 

Foods rich in amino acid tryptophan boost these neurotransmitters: 
chickpeas, hummus, decaf herbal teas, kefir, tomatoes, salmon, turkey, pineapple, quinoa, amaranth

Sample Menu

Breakfast: Vegetable omelet made with 2 whole eggs and 2 egg whites + 1 oz. avocado

Mid-Morning: Cup of green tea

Lunch: Grilled chicken and steamed vegetables 

Snack: 1 oz. dark chocolate + handful raw sprouted almonds + 1 medium banana 

Starting to Wind Down...think serotonin. 

Dinner: Quinoa vegetable bowl: 1/2 cup cooked quinoa + 1/4 cup black beans  + sautéed vegetables of choice and greens + 2 TBSP hummus

The conversion of tryptophan into serotonin is influenced by the proportion of carbohydrate in the diet; the synthesis of serotonin in turn affects the proportion of carbohydrate an individual subsequently chooses to eat.
— https://www.ncbi.nlm.nih.gov/pubmed/6139295


During the 2-4PM slump...MOVE
Here are some exercises you can do in the office:

Perform Joint Mobility

Prevent low back pain with these exercises