dark cloud: SEROTONIN


tryptophan –> 5-HTP –> serotonin

^ The conversion is inhibited by:

– inadequate tryptophan (meat/eggs, dairy, bananas, nootch, nuts, seeds, pumpkin)

-disruptive chemicals (caffeine, alcohol)

– lack of light

– lack of exercise

– stress

– inadequate intake of healthy fat (which makes more tryptophan available to the brain)

QUICK BOOSTS:

– light therapy (30-60 min/day within 3 feet of 150-200 watts (2,500 lumens), before 3pm) lamps p.297

– exercise

– supplements

  • Tryptophan (500 mg; mid-afternoon & bedtime)
  • 5-HTP (1-3 x50mg; mid-afternoon & bedtime. effective within ~1 hour)
  • st. john’s wort


Blah feeling: CATECHOLAMINES (DOPAMINE, NOREPINEPHRINE, ADRENALINE)

Tab 2 content place
energy ~ zest ~ alertness ~ focus ~ fight/flight

^ depleted by:

– chronic stress

– high carb diet (insulin release blocks the aminos from reaching brain)

– no exercise

– thyroid problems (toolkit p.306)

– thyroid suppressing foods (wheat/rye/barley/oats, soy, cruciferous veggies)

QUICK BOOSTS:

~ coffee ~ chocolate ~ Ritalin/Adderall/et al

– omega 3 oil/fish

– reduce intake of competing (omega 6) vegetable oils

– vitamin D/sunshine

-phenylalanine

– Tyrosine:

  • found in beef, fish, eggs
  • building blocks for all the cats
  • antistress, antidepressant, pro-concentration
  • supplements: effective within 15-30min, 1-2 500mg at wakeup, mid-morning & mid-afternoon