2

votes

Help. Brain hacking for depression.

Answered on November 13, 2017
Created May 17, 2016 at 1:05 AM

Hey guys, 

I need some advice from people with experience and good suggestions on how I can make the following better. 
I've been battling crippling depression for a while now, and though it seems to disappear sometimes when I stay strict about my workouts and healthy eating, it always returns with a vengeance if I take it a little more easy and don't stress about always being perfect about diet, working out and lifestyle. Its getting really life shattering. 
I've made myself a strict plan that I will follow every single day until things get better again, and continue to follow it once I feel good for a long while. 
But I'd like to know how I can make this better or what should be tweaked or changed around a little. Any suggestions would be much appreciated. 

In the following weeks, I'll be getting some blood work done for hormones as well as a stool test to check for issues (gut-brain axis)

 


But here's what I will be doing. 

 

Diet: Paleo/Vegetarian/Bulletproof. 

No grains, legumes, soy, corn, dairy, or gluten. 

No nightshades vegetables (tomatoes, peppers, eggplant, mushrooms) 

High in greens and vegetables, protein green smoothies. 

Nuts and seeds in moderation.
Animal products to consume limited to eggs. Possibly wild fish every now and then. 

 


Routine. 

 


6:00am : Wake 

Drink: Warm Lemon water with Apple Cider Vinegar + lots more water. 

Supplement: L-Glutamine 5g

Meditation. 

 


6:45 : minimum 1 hour work out + 30 minutes of stretching (combination of cardio + light weight lifting) 

 


8:30: Cold shower

 


9:00: high protein breakfast - either eggs or a green protein smoothie. 

Includes: Spirulina (4g) + Chlorella (1.5g) + Wheat grass powder (8g) 

Supplements: 

1 Pill Omega 3s >> 530mg EPA, 150mg DHA, 101mg of other omega 3s 
Zinc Gluconate: 50mg 
Turmeric with bioperine: 600mg curcuma longa root, 5mg bioperine. 
Vit D 5000IU
B Complexe Vitamin
Vitamin C 1000mg absorbic acid
Maca. 500mg
Evening Primrose Oil
Niacin (B3). 175mg. 
Digestive Enzyme

 

Try to get some sunlight outdoors during the day at some point. 

Between breakfast and lunch: Maca 500mg

 


2:00pm: Lunch. Salad, lots of greens, vegetables. Lower on the carbs. 

Includes: Spirulina (4g) + Chlorella (1.5g)

Maca. 500mg

Digestive Enzyme. 

 

 

 

 


6:00pm: Dinner. Meal of the day where most carbs come from, mostly from sweet potato. 

Supplements: 

1 Pill Omega 3s >> 530mg EPA, 150mg DHA, 101mg of other omega 3s
Turmeric with bioperine: 600mg curcuma longa root, 5mg bioperine.
Evening Primrose Oil
Digestive Enzyme. 

 

 

 

9:00pm: Reduce blue light. Read, write, stretch. 

 


9:50pm: 

Supplements: 

Powdered Magnesium: About 450mg. Magnesium citrate (Natural Calm) 
Holy Basil (Tulsi): 300mg from Organic India
L-Theanine: 200mg
Probiotic 50 Billion CFUs. 
Niacin: 250mg 
L-Glutamine: 5g

 

10:00pm: Sleep. 

 


I am curious about adding in to this routine: 
- Aniracetam

- Ashwagandha


- Bacopa

 

 

 


Thanks so much. 

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10 Answers

best answer

3
Caffd78d4fbe45da57e6fd0ee8922def

on May 23, 2016
at 01:32 AM

So I don't have crippling depression, but I do get waves of depression that make getting out of bed and doing anything other than wallowing in my own misery extremely difficult. There's two main points I want to make here:

1) Paleo helped me, but it was carb timing that had the most impact of any dietary change for me. When I get into a regular habit of eating high-fat, low-carb small-to-medium size meals during the day, and then eating whatever carbs in whatever amount I want at night (four hours or so before bed), then depression becomes a distant memory. I have my own theory about why this is the case - if you google around about sugar and cortisol, you'll see lots of stuff about how insulin blunts cortisol, and I think getting the cortisol churning during the day when I'm out and about, and then giving my body a cortisol break with the carbs at night might be what makes me feel so much better.

2) Don't pin all your hopes on fixing yourself with diet. It's easy to fall down the rabbit hole of endlessly tweaking things, when really your problem is not related to diet at all. I hope you do find relief through diet, but feeling like your failing at eating "right" can cause it's own stress and misery. Keep trying, but don't put too much pressure on yourself.

Good luck!

0
75d85cf5e10de88ae4cce60dc5f81ea0

(-4)

on November 13, 2017
at 04:14 PM

Eggs = depression. 

Stop them and you will feel far better after 5-6 days. 

Eggs contain natural toxins that cause bone erosion leading to higher blood calcium/magnesium ratio. This leads to impaired ATP hydrolysis (ATP is dependent on Mg) = less chemical energy for your brain to synthesize serotonin. 

If you don't want to wait 5-6 days, you can take magnesium 1-2 g/day immediately and this way you will get better in 1-2 hours. 

However, it won't change the fact that eggs = osteoporosis. Any food/drug that leads to osteoporosis also generates depression. For example SSRI = loss of bone density this way patients quickly become dependent on their drug, the scenario is perfect for Big Pharma!

 

0
96440612cf0fcf366bf5ad8f776fca84

(19483)

on February 08, 2017
at 10:25 PM

Just saw this today: https://www.youtube.com/watch?v=fqyjVoZ4XYg

0
C87c2128fe0107fa2277b4f8d97d4468

(10)

on February 08, 2017
at 10:22 PM

I would suggest that you make cheat meals/days for yourself - it eliminates the guilt of not eating right. I abide by 10% of meals per week being cheat meals, or 1 day per week.

There actually is some scientific evidence that a cheat day at the end of the week is actually good for you because it "resets" your system by replenishing glycogen and such in a way that won't be stored as fat, but as energy.

I've also found that my mood has increased since taking D3 supplementation - particularly good for winter time and/or people stuck inside all day who don't get much sun exposure.

 

Finally, I find that making an evening routine helps that removes tv, phone, etc from the equation -reading before bed is my go-to

0
E818e2545f723617617800622d2576d6

on February 03, 2017
at 10:48 PM

Fish oil!!!! It's great for depression, mood and your brain.  If you go to Coromega dot com I've found the highest fish oil and I'm addicted to the stuff.

 

-Meg

0
0e24df8023fef49e8003f470ddd37be9

on December 12, 2016
at 10:22 PM

As a Holistic Nutritionist student, I would FULLY suggest the Whole30 diet first and foremost. You need to eliminate, and then rebuild. Buy the book and cookbook. I found mine on Amazon.

 

Good luck!

0
6d72b07a7b7d80b2879e86d109c4a40a

on September 01, 2016
at 05:47 AM

I had good luck with Bacopa for depression. I developed a tolerance quickly unfortunately. Walking 30-60 mins a day is a very good cure for depression. It also helps overall brain function and creativity. Good luck!

0
Cbcb4cbf874e08dc0797ffce5e8f9a93

(200)

on June 03, 2016
at 12:54 PM

Most people who are depressed know the source of the stressor that led/leads to their depression. You should address this, head on ASAP. Secondly, your regimen seems a bit too regimented and may become an additional stressor which you do not need. R E L A X! Third, I would emphasize weight training a bit more. Use heavier weights and use the big muscles with exercises like squats, deadlifts, bench presses and overhead presses. Do your sets with minimal rest between sets for a great cardio workout.

0
Medium avatar

on May 18, 2016
at 11:04 AM

You are not doing yoga. Right?? Start doing it, yoga is really helpful for depression. You will see results only in 15 days. I have tried it. I would even suggest that leave everything behind and start doing yoga every morning and evening.

0
D3dafb602c2ef9c6c7a8733696326482

(110)

on May 18, 2016
at 10:07 AM

I would be cautious about so much magnesium (900 mg/day from what I can see) and vitamin D without any calcium. The upper limit for magnesium supplements is set at 350 mg for a reason.

 

It has been shown in the Chinese population that < 1.7 Calcium:Magnesium ratio leads to increased mortality when magnesium intake was higher than the RDA of 320-420 mg. http://www.ncbi.nlm.nih.gov/pubmed/23430595

 

Also it´s worth noting that depression like symptoms such as brain fog, inability to concentrate, feeling of emptiness, meaninglessness, weakness, exhaustion, can be the after effect of (prolonged) stress, and it´s really just a period of recovery that while painful, may be necessary. Taking all sorts of supplements and lifestyle and dietary changes to again boost stress hormones may not be the best approach even though you may feel better in the short term. What the body needs may be adequate uninterrupted sleep, relaxation, a good nourishing and easy to digest diet with adequate amounts of calories. Of course optimal digestion is absolutely crucial, and poor digestive function will in practice mean that the body isn´t getting the nutrients and calories it needs. Digestive problems can thus be a cause of elevated stress. But stress in itself can cause digestive problems.
 

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