Resources
Please take all recommendations with a grain of salt. I am sharing for educational purposes only, as I am not a medical professional. Please do your own research. By sharing a resource, this does not mean I condone everything from that source.
Movement
The most improvement is seen going from little or no movement to some. Make the goal attainable, so you can incorporate it more consistently. Respect your body, and what feels beneficial for it.
I use bands for resistance training and dance videos on YouTube at home. Find what works for you!
Self-Therapy
I love Internal Family Systems and how it has helped me in my own life. There are some great books and meditations to try it out for yourself.
Sources:
No Bad Parts
IFS Workbook
Self-Therapy
Meditations
Food
Diet has a direct impact on mental health, as is being demonstrated by the burgeoning field of metabolic psychiatry.
What works for each person can be very different. I practice a cyclical paleo-keto diet and intermittent fasting. These are some of the most helpful interventions I have experienced. In part, this is because my genetics indicate I have less ability to detoxify and metabolize glucose, so your mileage may vary.
Of course, check with your own health care practitioners, as I do not have those qualifications. I also always recommend double checking information and researching it yourself. As I read and learn about nutrition, I always do my own research and keep a critical eye toward information.
Sources:
Brain Energy, Dr. Chris Palmer
Interview with Dr. Chris Palmer
Outlive, Dr. Peter Attia
Gut Check, Dr. Stephen Gundry
Sleep
My understanding is that sleep is the foundation of physical and mental health.
Sources:
Andrew Huberman’s Toolkit for Sleep
Huberman Lab podcast.
My document listing many sleep interventions.
Supplements
Oral Health
Your mouth is a part of your digestive tract and has its own oral microbiome. It also is an entry point into your body, so its health has impacts on your internal health.
Sources:
Andrew Huberman podcast w/Dr. Staci Whitman
Dr. Mark Burhenne
Some recommendations:
use xylitol gum/mints after meals (watch out for microplastics in gum)
brush + floss twice per day (wait 30-45 min. post-meal)
use a toothpaste with hydroxyapatite instead of fluoride (e.g., Boka, Fygg, NoBS)