Dr. Mindy here and on this video I'm gonna go through three foods that can absolutely help with
depression and anxiety and we wanna pair these as always with a fasting lifestyle and I'm gonna show
you how to do that so if you are new to my channel welcome I am on a mission to get a million people
fasting I know from the bottom of my heart that fasting and building a fasting lifestyle which
I'll explain what that is in a moment can help us overturn so many of the conditions that so many
of you are suffering with you were born in this self-healing machine and it wants to work for you
and fasting and applying foods like the one I'm going to show you right now it's incredible and
it should be the foundation of every physical and mental health uh treatment so I'm so happy you're
here hit the subscribe button hit the notification bell if you're new and those of you that send this
out into the world and comment thank you for your comments I so love being on this journey with you
to a long fast one day your blood sugar going up and down we're in it together
okay three keto food categories they're not exactly foods there's gonna be more than
three but I wanted to break them down into something very very simple for you
we're gonna go through each one and I wanna explain why these categories of foods
work but I also want to make sure that you go back and watch the video I did before this
on how to use fasting for depression because I go through different length fasts that you
can use to start to repair neurons in the brain and what I love about a fasting lifestyle which
a fasting lifestyle is where you're varying your fast you're varying your foods and you're doing it
in connection and community with others what i love about that is that we can use fasting to heal
and we can use food to heal so we just because we love fasting doesn't mean we don't we don't
we leave food out of the equation so here are the three categories let's start with them
the first concept I want to make sure you get because if you're new to my channel you
haven't heard my teachings before I hope you know that in order to get better mental health
we have to have better gut health so just because we are humans doesn't mean that everything that
that goes on in the brain is human dependent we need good bacteria to make us neurotransmitters
and these neurotransmitters are like dopamine and serotonin and GABA are some of my favorites
and those neurotransmitters really help with depression and anxiety go watch the video before
it I explain and I show you a picture of the neurotransmitters and how it works so when we
look at trying to use food to improve depression and anxiety we've got to lean into these three
categories of food because they feed the bacteria in the gut that will now create neurotransmitters
and those neurotransmitters will make their way up the vagus nerve from your gut up into your
brain and they will help give you feelings of joy and calm the brain so that you can feel your best
so here are the three categories the first is probiotic-rich foods so to me probiotic-rich foods
are anything that's fermented although having said that not all fermented foods are made equal so
some of the easiest fermented foods to get in are yogurts so but these are we want to go for things
like I hope you all have heard me say before like coco yo is a great one even some like organic raw
yogurts we want to make sure that they haven't been overly pasteurized because the pasteurization
process will kill those enzymes and those bacteria second in the yogurt category food that I like to
look at is kefir, raw kefir specifically this is not the key for you go to your store and it has
a lot of sugar in it really like raw farm is my favorite I'll put links in the notes below
so you can find those but what we love about kefir is trillions trillions trillions of good bacteria
in raw kefir of all the fermented foods, it's some of the best okay third category whether you like
it or not is sauerkraut so sauerkraut not only has a lot of probiotics in it but you'll see it here
in a moment it has a lot of polyphenols in it, it also is an incredible way when you ferment cabbage
you can take out the lectins and the oxalates those of you that are worried more about the
those plant toxins fermentation takes that out so sauerkraut amazing another great one I will
tell you in my home we probably have a cup of sauerkraut almost every day goes with almost every
meal and we're always doing different sauerkrauts so that we can really enhance our microbiome so
we can not only get better physical health but better mental health the last one in the in the
probiotic category that a lot of people have asked me is what about kombucha I love kombucha you got
to watch for the sugar in it it's not always a keto food and it's a very very weak probiotic
there's not a lot in there maybe a small amount so it's great for taste it's better than a soda but
it's really not enhancing your bacterial diversity by a large amount so I just want to point that out
okay second set of foods that we're going to lean into are prebiotic foods so probiotic
foods are putting good bacteria into your gut prebiotic foods are feeding those bacteria
so it's like buying a pet you bring the pet home you're so excited about this new pet let's
call it let's say it's like a hamster you're so excited you wouldn't just leave the hamster there
and not feed it that's the same thing with our gut you put all these good fermented foods in it
but then if you don't feed those those good bacteria they're gonna die so prebiotic fibers
are super simple get fiber anything fiber rich is going to be a prebiotic have a prebiotic benefit
for all of those good bacteria that you put in with the probiotic foods so some of my favorites
all kinds of veggies all kinds of veggies is super important but raw nuts raw seeds are great
prebiotic foods I do a lot of hemp seeds on my salads I do chia seeds and flax seeds I eat raw nuts
during the day I do andrea seed oils which we'll put links in the notes so and then I try to
eat as many veggies as I can and when my fasting window is very short I'll lean into products like
organifies green juice that has these prebiotic fibers or I'll do their balance so I'll add it in
through supplementation when I find that my eating window is much shorter and I can't get enough
in so for you expert fasters, I wanted to make that side note okay third thing polyphenol foods
so here's what's cool about polyphenol foods is that they're yummy so these are foods that are
anything that is rich in antioxidants so they're yummy and they're everywhere some of them
you actually may not even you're doing and you may not even realize my absolute favorite like because
it's easy and I can pop it in my mouth all day long are olives, olives are incredible prebiotic
food so you want to make sure like if you went into my refrigerator right now we have next to
the sauerkraut we have jars and jars and jars of olives so always coming in with different olives
okay this isn't a typo yep it says chocolate right there chocolate is also an incredible polyphenol
food but not all but not all chocolate so you want to get the darker chocolate you don't want to get
the refined processed chocolate you want something that's a real dark like 70 80 percent chocolate
that's gonna have more polyphenols you want it to be organic and you want the sugar content to
be very very low legit this is my favorite hue we will put a link in the notes for you
these little snacking gems oh my gosh amazing these got me through writing my last book I was
at nine o'clock at night eating my huge gems um in order to get pushed through the last few chapters
of the book so if you haven't tried these I highly recommend them and yes they feed your microbiome
and yes I've tried breaking a fast with them even to see thinking yeah well let's feed my microbiome
some chocolate as I enter out of a fasting window into an eating window I give you permission to do
that only if it's good chocolate okay other great polyphenol foods this is not a typo either is wine
but not every wine so you guys hopefully know I'm a fan of dry farm wines because they have
tested all of the chemicals in wine and so these are low sugars so it makes them more keto there's
no sugar added and they're from all over the world and they are that there are natural yeasts in here
there they have been raised naturally so they actually have a microbiome benefit
and because they're high in polyphenols they will feed those bacteria that are there that
you can grow to make the neurotransmitters you need to be happy now of course everything in
moderation I just want to point that out if you want to know how to find dry farm wines
I will put a link in the notes so that you can go find dry farm wines because when I drink
wine I'm not drinking any wine I'm drinking dry farm wines because I want it to be clean
okay the other thing that I'll tell you on the on the polyphenol foods are beans are great spices are
great those can all be beneficial so three major categories your probiotic your prebiotic and your
polyphenol you can use them to really enhance neurotransmitter production you're feeding those
bacteria when you feed those bacteria they come back and they make these neurotransmitters those
neurotransmitters crawl up the vagus nerve to your brain and they help you feel relaxed calm
joyful and hopefully give you the best that life can offer it's that simple when we are trying
to build a fasting lifestyle go back and watch the last video because you want to be able to
vary your fast but go into those lengths that repair the neurons and then when you eat you want
to lean into these foods they're going to help with the neurotransmitter production so I made
these two videos to really go together for those of you that are struggling with mental health
and I also want to just point out these are foundational this should be the foundation
in which you build a mentally healthy lifestyle and they are part of a multi-therapeutic approach
there are a lot of reasons why our brains start to go in depressive and anxious states so this
is foundational work and as always you may have to add in other therapies but those of you who
have already done the other therapies and haven't done this foundational work this is key so put in
the notes put in the comments if you've built a fasting lifestyle if you've used some of the hacks
I've given you these foods to improve mental health we are a community here together so I
want you that are new or maybe this concept is new to you to go into the comments and make sure you
read them uh so you too can see that the power is in your hands, you are the miracle and you can make
difference in your own life and as always if you are looking for more customization of this
material come join me in my reset academy just put academy in the notes and my team will send
you a link so so appreciate and love you all and I know that your life can be changed with these
principles so thank you as always for sharing them out into the world, we are more powerful together