Lets get Real
The world feels heavy right now. School, work, relationships, and burn out feels overwhelming for everyone. It’s been super hard to remain disciplined when the outside world feels like it’s coming into yours.
Over the weekend I’ve taken the time to reflect and tune back in. I want to share one thing I’ve reflected on: when the world gets hard, we tend to revert back to old habits, like bad food choices. But we have to remember the foods we put into our bodies benefit our net happiness.
Here’s a secret you may not know: your gut and brain are actually best friends. What you eat is an exact reflection of your mood, energy, and focus.
The Relationship Between Your Gut & Brain
Think of your gut as your second brain. It has its own nervous system called the enteric nervous system. The food you eat gets digested in your gut, and your gut turns it into signals and “messages.” Those messages travel to your brain through nerves and chemicals, which then affect how you feel, think, and focus.
Here’s the science of it:
– Serotonin (The Hormone That Makes You Feel Happy & Calm): Nearly 90% of the serotonin that your body produces is made in your gut. Crazy right? That means good food + your gut = happy and calm.
– Gut Microbes: Your gut has trillions of bacteria. The little guys in there don’t just digest, they produce vitamins, communicate with your immune system, and send signals to your brain that ultimately impact your quality of life. A drink that you probably know to benefit your bacteria in the gut is kombucha.
– Inflammation Link: What you eat can either make or break inflammation. Inflammation is redness, swelling, or a “heat” feeling in your tissues. Joint stiffness and digestive pain are examples of when your internal body may feel inflamed. When inflammation becomes chronic, it releases immune molecules called cytokines into the bloodstream, which can reach your brain and affect chemicals like serotonin and dopamine, the ones that regulate mood. That’s why chronic inflammation from an unhappy gut or poor diet can make you feel anxious, foggy, or depressed. It’s not normal to just feel foggy and depressed all the time! Don’t settle for that.
Your gut and brain are constantly having conversation, they’re practically #1 on each other’s best friends lists.
If you feed your gut with whole, nutrient dense foods, your gut will say to your brain, “Hey, we’re doing great! Keep it up!”
So, when the world feels heavy and uncontrollable, here are some foods you can slip into your diet to feel in control of your own peace.
Some Foods For Peace
Fatty Fish (Salmon, Sardines, Mackerel, Trout): Dense in omega-3 fatty acids, which reduce inflammation in the brain and improves communication between brain cells. People who eat omega-3s consistently report having lower anxiety and depression symptoms.
Eggs: Eggs contain choline: a nutrient your brain uses to regulate mood and memory. Protein also keeps blood sugar stable, which helps you feel calm and focused. Pasture-raised and organic eggs are the way to go. They come from hens that eat a natural, varied diet and often have more space to roam, which boosts their vitamin and omega-3 content. In contrast, conventional eggs from confined hens fed mostly grain tend to have lower levels of these nutrients. I eat about 4 eggs a day.
Leafy Greens (Spinach, Kale, Swiss Chard, Arugula): Rich in folate, which is a B-vitamin that helps your body make DNA, support cell growth, and keep your brain and mood healthy, which supports serotonin production. Folate deficiency is linked to low mood, fatigue, and irritability.
Berries (Blueberries, Strawberries, Raspberries): Berries are packed with antioxidants and vitamin C, which fight oxidative stress in the brain. Oxidative stress is when harmful molecules called free radicals build up and damage your cells faster than your body can repair them. Blueberries specifically improve memory and help reduce anxiety.
Nuts & Seeds (Almonds, Walnuts, Pumpkin Seeds, Flaxseeds): Full of magnesium, vitamin E, and omega-3s, which reduce stress and support brain function. Low magnesium = fatigue, irritability, and anxiety.
Fermented Foods (Yogurt, Kefir, Sauerkraut, Kimchi): Probiotics in fermented foods keep your gut healthy. A happy gut = better serotonin production, improved digestion, and a calmer mood.
Dark Chocolate (70%+ Cocoa): Boosts dopamine, reduces cortisol, and provides antioxidants that protect your brain.
Whole Grains & Legumes (Quinoa, Millet, Lentils, Chickpeas): These release glucose slowly, keeping blood sugar stable and mood steady. Lentils and chickpeas are also high in fiber and protein, which feed your gut bacteria and help your brain function.
Colorful Vegetables & Roots (Beets, Carrots, Bell Peppers, Broccoli, Sweet Potatoes): Packed with vitamins, minerals, and antioxidants that fight brain inflammation and boost energy.
– Beets improve blood flow to the brain.
– Broccoli supports cognitive function.
– Sweet potatoes & carrots are full of beta-carotene for brain protection.
Do this consistently, and your gut and brain will team up to make you feel energized, happy, and focused, without expensive supplements or magic potions.
Feeling good isn’t about perfection. It’s about choosing real, natural foods from the earth that nourish your body and brain. Start small, try one or two foods from this list, and notice how your mood and energy change.
Your gut has been trying to tell you something… it’s time to start listening.