On the plate
Choose protein and healthy fats. Serotonin has a key ally: tryptophan. Like dopamine, its conversion requires essential cofactors: vitamins B6 and B12, folate, zinc, and magnesium. Stress, inflammation, or an excess of refined carbohydrates and ultra-processed foods can divert tryptophan to kynurenine (a harmful metabolite), thus limiting the production of this “happiness hormone” and affecting mood.
To promote serotonin, focus on consuming high-quality protein and a diet that includes stable, minimally processed fats, such as unprocessed animal fats, extra virgin olive oil, unrefined avocado oil, or unrefined palm oil. These fats protect neuronal membranes and limit oxidative stress, two essential factors for healthy neurons. By supporting the structure and proper functioning of nerve cells, they create an environment conducive to the synthesis and release of neurotransmitters.
Let yourself go and feel energized with endorphins.
Genuine natural painkillers, they relieve stress, provide a gentle euphoria, and restore energy. Conversely, a deficiency can lead to fatigue and irritability, especially if cortisol, the stress hormone, blocks their action. The best way to boost them? Get moving! Running, swimming, cycling, or weightlifting… Two sessions a week are an excellent start, advises TJ Power: one focused on strength and the other on endurance.
On quieter days, yoga or stretching relaxes the body, calms the mind, and reduces cortisol levels. And there are no excuses; even when laziness strikes, there are simple solutions: a sauna, a steam room, or a fifteen-minute hot bath also generate a little controlled stress, enough to trigger the release of endorphins. Music and hearty laughter are other powerful triggers: a few notes, a fit of laughter, a dance step, and your endorphins will soar.
On the plate
Try it! To naturally release these signals of well-being, the brain needs optimal energy metabolism. However, our modern diets, rich in refined carbohydrates and ultra-processed foods, can weaken mood and energy levels. Even the Mediterranean diet, despite being praised for its benefits, can contain too many carbohydrates (between 45% and 65% of calories) for some people, emphasizes Dr. Georgia Ede.
Paradoxically, the more carbohydrates you consume, the more insulin-resistant your body becomes, and the harder it is for your brain to use glucose efficiently as fuel. In fact, carbohydrates are the only optional (non-essential) macronutrient for the brain: the liver can produce all the glucose it needs from protein and fat.
To regain stable energy, a clear mind, and a balanced mood, the doctor suggests trying, with the help of a healthcare professional, a low-carb, whole-foods diet: a paleo version (approximately 90g per day), a ketogenic version (20g per day), or a carnivore version (0g visible carbohydrates). The goal: to adjust the balance of carbohydrates, proteins, and fats according to individual needs, stabilize energy levels, and create an optimal metabolic environment for mental well-being; plus, to boost endorphin production!
