A simple diet to combat anxiety and depression
Plus, a cardio protocol to improve your LDL (bad cholesterol)
Happy Father’s Day.
Last night, I had a memory that shook me out of bed. I was on the bus from Paris Orly Airport to my accommodation in Château d'Eau, Paris.
I didn’t want to take that plane and I wanted that bus ride to last forever. I just slept and closed my eyes, not wanting to face reality.
As soon as I got to my apartment, I took my medicine and passed out.
I woke up on Sunday and took the RER A to Cergy-Pontoise where my university campus and gym were. I went straight to the gym for a 3 hour workout, then headed back to Paris.
On the way out, I stopped by Auchan for 200g of sliced turkey and light cheese from La Vache Qui Rit to snack on during my 85 minute commute. It was 5°C, raining cats and dogs, in the middle of February. The gym has always been my therapy.
In 2015, depression hit me hard. It ran in the family, so it’s something I am more than aware of and have been battling since.
Today, when some talk about mental health, I quickly become skeptical. I’ve been through almost all of it, from not wanting to wake up, to hating myself in the mirror, and binging alone at home until I felt like throwing up.
So when people claim food can heal you, I always look at the fine print.
But 10 years later, I can tell you it does.
You cannot feel good in your mind if you use your mouth like a dumpster.
Today is Father's Day, and I feel very grateful that I don’t fear my anxiety anymore.
So whether you are a dad or not, and you're battling your demons, trying to get a hold of that b*tch called anxiety...
You are not alone.
I hope today helps you feel a bit better tomorrow.
1. A Diet That Fights Anxiety and Depression
An 80% nutrient-dense diet helps balance neurotransmitters, regulate hormones, and fight inflammation.
If you are inflamed, you have slim chances at escaping anxiety and depression.Key nutrients for your mental health:
Omega-3 fatty acids: Found in fatty fish, flaxseeds, and walnuts, these healthy fats are essential for brain health and mood regulation.
Vitamin D: A deficiency in vitamin D has been linked to depression. Foods like salmon, fortified dairy, and eggs are rich in this essential vitamin.
B vitamins: B6, B12, and folate support brain function and neurotransmitter production, helping fight depression.
How I Add It to My Meals:
Omega-3s: I aim for 2-3 servings per week of fatty fish like salmon, mackerel, or sardines. If you’re plant-based, add flaxseeds (1 tbsp daily) or chia seeds to your smoothies, salads, or yogurt.
Vitamin D: I add salmon (4 oz), fortified almond milk, or eggs to my breakfast or lunch. For optimal intake, aim for 600-800 IU per day from food and sun exposure.
B Vitamins: I include leafy greens like spinach (1 cup), lentils (½ cup), and eggs (2 per meal) in my meals for a daily boost.
2. Can Probiotic Yogurt Prevent Respiratory Infections in Children?
If you are a parent, supporting your child’s immune system is key, and probiotics, especially those found in yogurt, are a great place to start. Probiotics help maintain a healthy gut microbiome, which is directly linked to better immune responses and fewer respiratory infections.
Probiotics enhance the immune system, helping to fight off infections, particularly in the respiratory tract.
Studies show that consuming probiotic yogurt regularly can reduce the frequency and severity of respiratory infections.
Yogurt with live cultures is a natural and tasty option to boost immunity.
How I Add It to My Meals:
I pair yogurt with fiber-rich foods to further support gut health and immune function. Your child will enjoy it, and you’ll have peace of mind knowing they’re strengthening their defenses.
3. Curcumin and HIIT to fix your LDL (bad cholesterol)
When it comes to blood lipids, two powerful tools that can help optimize your heart health are curcumin and HIIT. Combining curcumin (from turmeric) with HIIT workouts can help significantly improve LDL (bad cholesterol), HDL (good cholesterol), and triglyceride levels.
Why It Works:
Curcumin has anti-inflammatory and antioxidant effects that help lower oxidative stress—a major cause of poor blood lipid levels.
HIIT workouts raise HDL levels and lower LDL and triglycerides, improving overall cardiovascular health.
Together, curcumin and HIIT are a winning combination for optimal blood lipids.
How I Add It to My Meals:
Curcumin: Incorporate 1-2 teaspoons of turmeric powder into your meals daily. I add it to smoothies, soups, or curry dishes. For extra absorption, pI air it with a pinch of black pepper (which enhances curcumin absorption) and a healthy fat like coconut oil.
HIIT: Perform HIIT workouts 2-3 times a week. Try a 20-minute session that alternates between 30 seconds of intense effort (e.g., sprinting, burpees) and 30 seconds of rest.
Action Tip: Start adding turmeric to your daily meals and aim for 2-3 short, intense HIIT sessions each week to improve your blood lipid levels and overall health.
Closing Thought:
The food you eat today directly influences your mental and physical health tomorrow. I’m not anxiety-free, and I doubt I ever will be, but if you can relate, listen: you have the power to make it your superpower. It’s all about how you frame it. I choose freedom, and I choose to control what I can.
Thank you for reading. Word by word, I’m creating the most powerful wellness newsletter out there. Writing this is my therapy, a space where I can be free and make sure my pain wasn’t in vain.
Look out for my email on Wednesday!
I have a gift for my subscribers—it will be life-changing, and it will be free.Hasta la vista, amigo.