Global mental health statistics are stark, with nearly 20% of U.S. adults living with a mental illness. Increasingly, experts point to the "Western nutrient-poor diet" as a major contributor. In clinical settings, patients with mental health symptoms frequently exhibit poor dietary patterns: skipping meals, high sugar and processed food intake, and low consumption of fruits, vegetables and lean protein. This pattern creates a deficit in both macro- and micronutrients, which can exacerbate existing symptoms or even contribute to the development of mental health disorders. The science is clear: food affects neuroplasticity, the gut microbiota and inflammation—all processes intimately tied to cognitive function and emotional regulation. While a holistic, anti-inflammatory diet is foundational, several specific micronutrient deficiencies are commonly implicated in mental health: Magnesium: Vital for neurotransmitter regulation and nerve function, low intake is associated with higher rates of depression. Adults often fall short of the 320-420 mg daily requirement, which can be addressed through leafy greens, nuts, seeds and targeted supplementation. Zinc: This element acts as a neurotransmitter and is crucial for brain development. Inadequate levels can dysregulate stress hormones and increase inflammation linked to depression. Beyond the baseline 8-11 mg daily need, those with symptoms may benefit from higher therapeutic doses. B vitamins: As cofactors in countless cellular processes, B vitamins are essential for managing homocysteine (linked to mood disturbances) and forming neurotransmitters. Special attention to B6, folate (B9) and B12 is often warranted, with a B-complex supplement sometimes being more effective than isolated vitamins. Vitamin D: Functioning as a neuroactive steroid, vitamin D modulates nerve growth and inflammatory markers. Deficiency is widespread, especially in northern latitudes, and maintaining serum levels around 70-80 ng/mL is associated with broad mental health benefits, often requiring supplementation beyond dietary sources.

I love little hacks like this because they can make a big difference without much effort. Research from the University of Miami Health System shows that crushing garlic and letting it rest for 10 minutes before cooking activates allicin, a compound with cardiovascular-protective properties. When you crush or chop garlic, you rupture cell walls and trigger an enzyme reaction that converts its precursor compounds into allicin. This process takes about 10 minutes to complete, and if you add garlic directly to heat without this resting period, you deactivate the enzymes before allicin can fully form. The result is that you miss out on one of garlic's most beneficial compounds. From a cardiovascular standpoint, allicin has been shown to help protect heart health through multiple mechanisms. The beauty of this approach is its simplicity: crush your garlic, prep the rest of your ingredients, then add it to your dish. This small change in timing requires no additional ingredients, no extra cost, and barely any additional time, yet it maximizes the health benefits of a food you're likely already using. It's a perfect example of how understanding the biochemistry of our food can help us make simple adjustments that amplify nutritional value.

If you answer YES to any of the following, it’s a sign you might not be getting enough protein: You can’t lose weight even though you’ve quit processed foods and seed oils… You can’t build muscle even though you’re training and eating more food… You’re often hungry despite eating regularly… You feel tired and sluggish, even after a full night's sleep… These are all signs you might not be getting enough protein. Because protein isn’t just for muscle—it’s the building block of your entire body. From your hair, skin, and nails to your hormones, immune system, and even brain function, every cell relies on protein to thrive. And research consistently shows: 0.8 - 1.0 grams of protein per lb of ideal body weight per day is the right amount to support optimal health. So for a 180 lb man you’re looking at 144 - 180 g per day And for most ladies, you might need 100-150 g per day. To put that in perspective, 1.5 lbs of ground beef, 3-4 eggs, and a cup of raw milk will get you to 150 g per day. But for many people it can be a struggle to consistently eat this much protein every day - even if you love your beef and eggs as much as we do! In order to get to that level of protein consumption, we may have to resort to protein shakes. Equip is our favorite brand :)

Magnesium is the second most abundant mineral in the human body and also one of the busiest. Aside from participating in the activities of over 300 different enzyme systems, it is also involved in the development of healthy bones, as well as your body’s natural synthesis of important biomolecules, such as DNA, proteins, and glutathione. As a macromineral, a large amount of magnesium is required by your body daily. Adult males 31 years and above need to consume 420 milligrams (mg) of magnesium every day, while adult females of the same age need 320 mg per day. Magnesium can be obtained from plant-based foods such as leafy greens, nuts, seeds, legumes, and whole grains. Unfortunately, modern diets typically do not include sufficient amounts of these foods, leaning heavily instead on unhealthy processed foods. According to estimates, almost 50% of Americans do not get enough magnesium from their diet, increasing their risk of developing serious health issues. Common symptoms of magnesium deficiency include fatigue, weakness, tremors, muscle cramps and spasms, and abnormal heart rhythms. But what many may not be aware of is that being deficient in magnesium also causes a very common complaint among young and older adults: poor sleep. Magnesium: - helps reduce stressful - supports your body's natural production of melatonin - aids in muscle relaxation - naturally calms nerve activity Magnesium is an all-important nutrient that is required by your body daily in high amounts. Sadly, modern agricultural approaches have significantly decreased magnesium levels in crops. This, coupled with the rise of highly processed foods and magnesium’s poor bioavailability, has contributed to widespread magnesium deficiency that has been linked to many health issues, including poor-quality sleep. The typical American needs somewhere between 500-2000 mg/daily. The best way to determine what you need is to get tested.

Most people still think creatine is just for muscle gains in the gym... But the data consistently shows creatine does SO much more than that. This stuff is incredible. And it's probably one of the most well-studied, safest, cheapest supplements you can take. So today I'm breaking down 7 benefits of creatine you may not know about yet… Let's get into it! #1 Makes You Smarter Ok, some of you have probably heard this one by now… but it’s still fascinating to me. A large systematic review of 16 randomized controlled trials found that creatine supplementation significantly improves memory, attention, and processing speed (PMID: 39070254). The effects may be even more pronounced in older adults (PMID: 35984306). Why does this happen? Your brain runs on ATP - energy currency for your cells. Creatine stores phosphate groups in your brain that quickly regenerate ATP when your brain needs it. More ATP = better brain function. I talked about this in my creatine video, but at higher doses - like 20 grams per day - creatine can actually cross the blood-brain barrier and increase brain creatine stores too. That's when you see the BIGGEST cognitive benefits… especially if you're sleep deprived, stressed, or doing cognitively demanding tasks. So if you want a sharper brain... creatine is a no-brainer (pun intended!). #2 Women may need Creatine even MORE than men Most men have heard of creatine - we've seen it in bodybuilding magazines, heard gym bros talk about it. But turns out… Women have 70-80% LOWER creatine stores than men (PMID: 33800439). And research shows that creatine is absolutely CRITICAL for women's health across the entire lifespan. In a study of 4,522 US women, those eating higher amounts of creatine from food had 25% lower odds of irregular periods and significantly lower risks of fetal macrosomia, pelvic infections, hysterectomy, and needing HRT (PMID: 39055234). During pregnancy, creatine is vital too… Your reproductive tissues, placenta, and developing fetus rely heavily on the creatine-phosphocreatine energy system (PMID: 33540766).