Category Archives: Mood Repair

The Mood Ecosystem, Science of Happiness, Neurotransmitter Hacks, Brain Health, Brain Envy

Cheat Sheet for My daily Protein, Fiber & PBX

Shake #1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen
  4. Ashwagandha – amount of a capsule.
  5. potato starch
  6. Probiotics

Shake #2

  1. 1 Tbsp. Orgain or Vega protein shake powder, vanilla (made with pea protein) or whey protein
  2. Add collagen from source different than Shake #1
  3. 1-3 tsp. ground flax seed
  4. Ground rose hips, amla, acerola, or camu camu
  5. 1-3 tsp. Garden of Life Prebiotic fiber
  6. Ashwagandha  – amount of a capsule
  7. Probiotics

The post where I explain this more in depth is here: http://www.rachels.fyi/stress-much-my-daily-protein-fiber-pbx-herbs/

Stress much? My daily Protein fiber, PBX & herbs

This is the powdered stuff I mix up a batch at a time.  To view the stripped down version, see the Cheat Sheet for this daily protein shake.

Should YOU do it??

Determine your need for each of my suggested ingredients and then use just the ones you need. If you are eating fermented foods, you may not necessarily need the prebiotics. I take them because I cannot eat fermented foods. Each person has different needs.

YOU CAN SIMPLIFY THIS!

To stay easy and economical, determine your ingredients and buy in bulk.

ASK ME!

I have a lot of purchasing experience (and have lived in four different states in the past 15 years) and can advise you how to get this stuff as easily as possible. Once you get going, it doesn’t seem as difficult. I’ve been doing this for years and trying to share what works for me and desire to help people find the solution that’s going to work for them. I’ve discovered that I need these ingredients to operate at my best. It helps me be more resilient. It does not make up for a lost night of sleep. Folks, I’m getting more consistently resilient and recovering some of my lost health over time by staying on my program.

  • hydrolyzed collagen (glycine): excellent source of glycine which is very important to me. It keeps me calm. If I don’t get my shake in the morning, then I take some magnesium glycinate. you can get bovine or porcine or even some that are made from fish (the superior source; I care because I am moving toward rotating my sources of collagen also. I would hate to sensitize to my meat proteins!!
  • greenfood powder; Ultimate Superfood Fusion from Z-Natural Foods.com
  • Ashwagandha root: https://www.braintropic.com/nootropics/ashwagandha/
  • whey protein if you are dairy tolerant. I use vegan protein instead. I use Orgain with greens or Vega with greens as my extra booster pack. This does NOT replace the collagen!
  • fibers – choose or rotate with psyllium, ground flax seed, prebiotic fiber blend such as Garden of Life Prebiotic fiber. I choose to use all 3 or rotate. Psyllium is cheap and effective. Flax is helpful with hormone regulation in the gut. Prebiotic fiber is important if you are working on improving your gut flora balance (which also affects hormone regulation and so much more).

How I Do It

I have a bunch of half-pint canning jars with plastic lids that I measure up and use for about 10-day batches. Each morning I mix the powder with almond milk and drink it down before I eat any food, as I’m taking supplements in pill form.

I have to split this in two different batches because I don’t want to sensitize my immune system to these ingredients (more easily happens to me as I’m aging). I alternate days with shake #1 and #2. You could combine shakes #1 and #2 if you have no inflammation, allergies, etc. Here’s how I do it:

Shake #1

  1. 1 Tbsp. Ultimate Superfood Fusion
  2. 1-2 tsp. of Psyllium (NOW brand)
  3. 1 Tbsp. collagen
  4. Ashwagandha root powder approx. amount that would be in a capsule.
  5. potato starch (feeds your good gut bacteria)
  6. *Take with your probiotics or fermented foods

Shake #2

  1. 1 Tbsp. Orgain or Vega protein shake powder, vanilla (made with pea protein) – most people should use whey protein
  2. Preferably also add or use collagen instead of the Orgain. You could use the alternate form of collagen as mentioned above for rotating proteins.
  3. 1-3 tsp. fresh ground flax seed
  4. Ground rose hips, amla, acerola, or camu camu, if you have one of them.
  5. 1-3 tsp. Prebiotic fiber
  6. Ashwagandha root powder approx. amount that would be in a capsule.
  7. *Take with your probiotics or fermented foods

And, I don’t worry about doubling up on the ashwagandha if I happen to want to make the Adrenal Support Tea, which I think is actually a better way to get the benefits of ashwagandha. I put the Ashw. in the Shakes #1 and #2 in order to ensure that I am getting at least some of it every day.

Depression treatment

The Rwandan prescription for Depression: Sun, drum, dance, community.

“We had a lot of trouble with western mental health workers who came here immediately after the genocide and we had to ask some of them to leave. They came and their practice did not involve being outside in the sun where you begin to feel better, there was no music or drumming to get your blood flowing again, there was no sense that everyone had taken the day off so that the entire community could come together to try to lift you up and bring you back to joy, there was no acknowledgement of the depression as something invasive and external that could actually be cast out again. Instead they would take people one at a time into these dingy little rooms and have them sit around for an hour or so and talk about bad things that had happened to them. We had to ask them to leave.” ~A Rwandan talking to a western writer, Andrew Solomon, about his experience with western mental health and depression.

dance community

From The Moth podcast, Notes on an Exorcism. http://themoth.org/stories

Found on underthebluedoor https://underthebluedoor.org/2014/08/18/the-rwandan-prescription-for-depression-sun-drum-dance-community-we-had-a-lot-of-trouble-with-western-mental-health-workers-who-came-here-immediately-after-the-genocide-and-we-had-to-ask-some/amp/

Daily Essential Nutrients Powder: mood supplement

Here I give my thoughts on the Hardy multivitamin & mineral formula with a once-over from the Brain of Rachel.

First, let’s look at some key mood nutrients that are in the Hardy formula.

  • lithium orotate in trace amount
  • ALA
  • acetyl L-carnitine
  • N-acetyl-L-cysteine
  • L-methionine

I cannot address these in this post.  Refer to my list of Mood Repair Books.

Main takeaway. Yes, you might need these key mood nutrients. But, you might also need different ones, or some other ones that are not included in the Hardy formula.  Tailoring this to yourself would be important over the long run.  One strategy would be to try one bottle of the Hardy formula and see if it makes any difference.  If it does, and you want to improve or save money, read on… This post is about combining products.

My caveat: I haven’t done a price comparison yet. I suspect my plan shaves off some dollars. It’s not easier, but it’s likely cheaper. The Hardy formula could get super expensive for an adult. And, my point in this post is that the Hardy is not as complete. The money that I would “save” on my basic multivitamin (which is pretty much what the Hardy formula is), goes toward purchasing the additional bonus supplements that I take.


Replication

Piece together a less expensive regimen. It might look similar to mine, with some tweaks. 
Start with a multivitamin such as Thorne Research Basic Nutrients 2/day.  I take two and my daughter takes one capsule per day. This is already higher in the major B vitamins (yes, methylated).  It also contains the vitamin K in ample amount. The minerals are chelated.
Add Seeking Health Optimal PC for your choline and inositol in premium form for brain support.
Use Redmond RealSalt for all your food salting needs. This gives you trace minerals including lithium, boron, vanadium, nickel.  Note that these are not in chelated form. Buy more unsalted meats (instead of sausages) so that you can use more of your own salt at home. If you’re putting in a teaspoon or two of salt to a batch of food because you started with unsalted ingredients, this is going to be a good thing.
You could add some Vitamin E (since the multivitamin doesn’t contain as much as the Hardy formula).  Or eat some egg yolks and almonds.
You might add more:
  • calcium (or high quality dairy and spinach)
  • copper – some mood disorders need more, some need less.

Power Up!  Add-ons

Other things you would add that weren’t in the original Hardy formula anyway (not included in that $129 pricetag)
Nordic Naturals Ultimate Omega (fish oil).
I also add for myself KAL B-6, B-12 Folic Acid Drop Ins (mis-named “folic acid” because it’s actually folate on the facts label).  I buy this on Amazon.com
Any additional vitamin D you might need.  I buy Thorne Research D & K drops. Cost per drop is cheap. One bottle per year.
probiotics
collagen – which you can count toward your protein needs for the day (count as a super food).  This contains lots of glycine which is calming.  I buy various kinds of this (tablets, gelatin powder, broth powder). Email me for details.
magnesium – try Magtein (Magnesium L-Threonate).  I buy NOW brand on Amazon.com

Rachel’s Current Supplements Routine March 2017

This is what my supplement routine looks like.  If you have any questions about it, let me know!  It’s always evolving.  This is tailored to me, and everyone should have their supplements personalized. Continue reading

How cheating sleep causes physical stress (to adrenals) and sugar cravings

Carbohydrates are synthesized into sugars (glycogen), which are then stored in the liver during its “night” assimilatory phase beginning at 3 p.m. and peaking at 3 a.m. These stored sugars are converted to blood glucose during the daytime for the activities of consciousness beginning at 3 a.m., through the catabolic (breaking down) influence of the gall bladder in the liver until about 3 p.m. Here, we can see the importance of going to sleep early: 6:30-8:00 p.m. for children and 9-10:00 p.m. for adults. Staying up late causes the liver to reverse its storing-up activity intended for the next day and to instead begin converting glycogen to glucose for energy, thus we get a “second wind” (especially children). This explains the worn-out feeling the next morning and the daylong physiologic struggle to keep up. (Johnson)  http://www.waldorflibrary.org/images/stories/Journal_Articles/GW43gromicko.pdf

Continue reading

Relaxation Tools

Need some extra help relaxing?  Staying calm?  Here are some of my favorite relaxation aids: Continue reading

Adrenal Support Tea (Tisane)

I have thoroughly implemented this recipe for Adrenal Support Tea into my Winter regimen.  Here are my tips for doing so.  “Tisane” means “Herbal tea,” or in other words, a (hot) water extraction of plant materials.  Continue reading

Rachel’s Current Supplements Routine January 2017

This is what my supplement routine looks like.  If you have any questions about it, let me know!  It’s always evolving.  This is tailored to me, and everyone should have their supplements personalized. Continue reading

The next book I’m reading

I just picked this book up at the library. Thanks for tuning in. I hope everyone is nourishing their adrenal glands this week. And, preparing for a nourishing, relaxing, grateful, connecting-with-someone Thanksgiving.
Love,
Rachel

P.S. More books on the subject of the healthy intersection of brain and body— and getting to happy from wherever you are:  Mood Repair Books List