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The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood, and End Cravings
It’s remarkable how much the foods we eat can impact our brain chemistry and emotions. What and when we eat can make the difference between feeling anxious and staying calm and in control. But most of us don’t realize how much our diets influence our moods, thoughts, and feelings until we make a change.
InThe Antianxiety Food Solution, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance. This helpful guide allows you to choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way! The book also includes an easy-to-use index.
In The Antianxiety Food Solution, you’ll discover:
How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
Foods and nutrients that balance your brain chemistry
Which anxiety-triggering foods and drinks you may need to avoid
Easy lifestyle changes that reduce anxiety and increase happiness
InThe Antianxiety Food Solution, you’ll find four unique antianxiety diets designed to help you address nutritional deficiencies that may be at the root of your anxiety and enjoy the many foods that foster increased emotional balance. This helpful guide allows you to choose the best plan for you and incorporates effective anxiety-busting foods and nutrients. You’ll soon be on the path to freeing yourself from anxiety—and enjoying an improved overall mood, better sleep, fewer cravings, and optimal health—the natural way! The book also includes an easy-to-use index.
In The Antianxiety Food Solution, you’ll discover:
How to assess your diet for anxiety-causing and anxiety-calming foods and nutrients
Foods and nutrients that balance your brain chemistry
Which anxiety-triggering foods and drinks you may need to avoid
Easy lifestyle changes that reduce anxiety and increase happiness
216 pages, Paperback
First published June 2, 2011
298 people are currently reading
1342 people want to read
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Displaying 1 - 30 of 52 reviews
April 22, 2016
While I applaud anyone who tries to approach anxiety/mental illness from the root cause, and not just treat or manage symptoms, I do not applaud 85% of the advice in this book. If you follow her advice, you'll be using medical labs that are not well respected, and not covered by insurance (most of the time). This means you'll get results that don't mean much and spend up to thousands of dollars on worthless info.
She also includes diseases that are not proven to be actual diseases-- like the pyroluria one.
And oh my god, with the gluten. Give it a rest. I am speaking from experience. I went to a naturopath who seems to have studied with the same people, and she insisted I go on a gluten-free diet. I told her I had already been tested for it, and it was negative. I was there for chronic insomnia. She insisted, so I did. I felt so bad, so bloated, just awful, during the trial period. I ended up spending more money to get a specific food intolerance test that showed I was actually intolerant of potatoes and rice-- the two main ingredients in many gluten-free products! So by going gluten free, I actually made myself worse. I know this is just my experience, but I urge caution to anyone to jump on the bandwagon.
And let's talk about her being a former vegetation who now recommends that people take ox bile. OX BILE. Here's a small clip from the NIH: (about bear bile, but it's the same process) Long time ago, people got bear bile via hunting activities but nowadays, people are used to getting bile from living bears. In the 1980's, The People's Republic of China has developed bear farms where over 7,000 brown bears and Asiatic black bears were kept in small cages. An un-sterile latex or stainless steel catheter was inserted through the external fistula directly into the gall bladders of each bear to drain the fluid daily either by gravity into a tray or by suction with an un-sterile syringe. This extraction method was called the "Free-dripping Fistula Technique". The fluid was then dried and manufactured as "Bear Bile Powder" (Bear bile extraction) [37]. The bears were suffering extreme pain due to daily bile extractions. Many of them often die from illnesses (such as cholecystitis, cholelithiasis, polyp formation, obstruction of the cystic duct, strictures and partial herniation of the gall bladder wall, liver cancer) and chronic infections caused by the presence of foreign bodies and their open wounds [38,39].
I know that meat, and certainly not extremely cruel supplements, are not necessary for the reduction of anxiety. I've been anxious since I was a child and my mother was a great cook who cooked me meat. I resent the bad information she provides.
She also includes diseases that are not proven to be actual diseases-- like the pyroluria one.
And oh my god, with the gluten. Give it a rest. I am speaking from experience. I went to a naturopath who seems to have studied with the same people, and she insisted I go on a gluten-free diet. I told her I had already been tested for it, and it was negative. I was there for chronic insomnia. She insisted, so I did. I felt so bad, so bloated, just awful, during the trial period. I ended up spending more money to get a specific food intolerance test that showed I was actually intolerant of potatoes and rice-- the two main ingredients in many gluten-free products! So by going gluten free, I actually made myself worse. I know this is just my experience, but I urge caution to anyone to jump on the bandwagon.
And let's talk about her being a former vegetation who now recommends that people take ox bile. OX BILE. Here's a small clip from the NIH: (about bear bile, but it's the same process) Long time ago, people got bear bile via hunting activities but nowadays, people are used to getting bile from living bears. In the 1980's, The People's Republic of China has developed bear farms where over 7,000 brown bears and Asiatic black bears were kept in small cages. An un-sterile latex or stainless steel catheter was inserted through the external fistula directly into the gall bladders of each bear to drain the fluid daily either by gravity into a tray or by suction with an un-sterile syringe. This extraction method was called the "Free-dripping Fistula Technique". The fluid was then dried and manufactured as "Bear Bile Powder" (Bear bile extraction) [37]. The bears were suffering extreme pain due to daily bile extractions. Many of them often die from illnesses (such as cholecystitis, cholelithiasis, polyp formation, obstruction of the cystic duct, strictures and partial herniation of the gall bladder wall, liver cancer) and chronic infections caused by the presence of foreign bodies and their open wounds [38,39].
I know that meat, and certainly not extremely cruel supplements, are not necessary for the reduction of anxiety. I've been anxious since I was a child and my mother was a great cook who cooked me meat. I resent the bad information she provides.
October 5, 2012
"A diet based on real, whole food truly does serve as the foundation for ending anxiety, providing key nutrients that are essential for the body's production of neurotransmitters and hormones."
The starting base of this book is eating a healthy, whole foods diet. The author gives four suggested options: gluten free; gluten free & dairy free; grain free & dairy free; traditional foods (think: sprouting & fermenting). Organic produce, grass-fed / pastured animal protein. For example, she suggests a dinner of 1/4 protein, 1/4 starchy veggie, and 1/2 non-starchy veggie.
All of that is pretty basic for someone who has researched holistic health and nutrition. It's still a good reminder / refresher. The book delves deeper though: blood sugar swings, gluten & food sensitivities, improving digestion, balancing brain chemistry with amino acids, low levels of zinc & b6, etc, etc. Lots of information - organized and clearly written - in a rather slim under-200-pages book. Recommended.
Things that were of interest to me (with her documentation & chapter references removed):
p 34 - Bone broths for healing digestive system & immunity. "Fill a large soup pot three-quarters full, then add the bones from a whole chicken (or use beef bones) and 2 tablespoons of apple cider vinegar to help draw the minerals out of the bones. Cover and cook at a low simmer for eight to ten hours for chicken bones, or sixteen to twenty-four hours for beef bones. Using a slow cooker is another option."
p 54 - Bananas contain tryptophan, which promotes sleep.
p 70 - "Problem foods cab contribute to anxiety in a number of ways, including inflammation and physical stress due to the production of antibodies. Another possible mechanism relates to histamine, a compound involved in the immune response and that also functions as a neurotransmitter. A histamine imbalance is often related to allergies or sensitivities to both foods and environmental allergens, such as pollen, dander, or mold.
Gluten sensitivity can limit the availability of tryptophan and therefore lead to decreases in levels of serotonin. Another possible mechanism is indirect effects of gastro-intestional damage due to eating problem foods, resulting in nutrient malabsorption. And yet another is an effect wherein you're drawn to eat certain foods to get a psychological high caused by gluteomorphins - opiate-like compounds produced during the digestion of the gliadin component of the gluten protein."
p 75 - "One study found that supplementing with 800 mcg of folic acid, 500 mcg of vitamin B12 (cyanocobalamin), and only 3 mg of vitamin B6 daily for six months improved the general well-being of people with celiac disease, while also helping with anxiety and depression. Bone broths are very healing for the gutm as are glutamine, vitamin C, and aloe vera."
p 81 - "The gluten problems that are so common with anxiety and mood issues can damage the gut lining and result in problems with dairy consumption. (...) This kind of problem with dairy may disappear after the gut heals. Dairy doesn't cause anxiety per se, but the increased mucus production, damage to the digestive system, and immune response can have indirect impacts on mood."
p 83 - Hypoallergenic diet or oligoantigenic diet (to find food sensitivities): "With this approach, you eat only foods that are least likely to cause problems, typically brown rice, lamb, all fruit except citrus, and all vegetables except tomatoes, eggplant, peppers, and potatoes. After eating only these foods for two weeks, you can add a new food back into your diet every three days and watch for reactions."
p 84 - "... nuts have a higher copper to zinc ratio, and too many can potentially result in elevated copper levels, which is not good for anxiety."
p 88 - "As mentioned, histamine also functions as a neurotransmitter and can therefore also have an impact on mood, resulting in paranoia, phobias, OCD, and depression, in addition to physical symptoms, including food and environmental allergies." Suggests Depression-Free, Naturally by Joan Mathews-Larson on how to correct imbalances with low & high histamines.
p 90 - "According to Dr. Michael Gershon in his groundbreaking book The Second Brain, all of the neurotransmitters that are found in the brain are also found in the digestive system..."
p 100 - "Certain blood tests may indicate the possibility of low HCI: high or low levels of total serum protein, globulin, and blood urea nitrogen (BUN)."
p 103 - Parasite treatments include wormwood and black walnut hull.
p 105 - "Other tests that may be helpful include blood tests for candida antibodies or a white blood cell count. White blood cell levels that are either high (indicating an acute infection) or low (indicating a chronic infection) may indicate a problem when leukocytes, monocytes, or eosinophils (types of what blood cells) are also out of range."
p 132 - Pyroluria, genetic condition, low levels of zinc & B6. "An interesting observation is that pyroluria and gluten sensitivity often co-occur in people with anxiety, depression, autism, alcoholism and other addictions, bipolar disorder, or schizophrenia."
p 134 - Zinc taste test. Hold 2 tablespoons of zinc sulfate in mouth for 30 seconds. No taste or sensation, tastes like water means greatest need for supplementation. After a few seconds, detect a slight taste that may seem "stale, furry, chalky, or sweet, or have a dry mineral quality" means moderate need for zinc. Immediately notice a definite mildly unpleasant taste that intensifies with time indicates less of a need. Strong, unpleasant, want-to-spit-out taste means there's no need for extra zinc beyond the average of 15 mg found in a multivitamin.
p 154 - "I suggest avoiding soy and eating the majority of your cruciferous vegetables cooked, as this destroys the compounds that adversely affect the thyroid."
p 161 - Mentions Natural Relief for Anxiety by Edmund Bourne.
p 162 - "Yoga has been shown to raise GABA levels, and meditation raises serotonin levels. Levels of both these neurotransmitters can be low when you're anxious. Kundalini yoga meditation techniques have been found to be effective for obsessive-compulsive disorder (OCD) and may also be helpful with fear, phobias, and other anxiety disorders, as well as depression, addictions, and insomnia."
The starting base of this book is eating a healthy, whole foods diet. The author gives four suggested options: gluten free; gluten free & dairy free; grain free & dairy free; traditional foods (think: sprouting & fermenting). Organic produce, grass-fed / pastured animal protein. For example, she suggests a dinner of 1/4 protein, 1/4 starchy veggie, and 1/2 non-starchy veggie.
All of that is pretty basic for someone who has researched holistic health and nutrition. It's still a good reminder / refresher. The book delves deeper though: blood sugar swings, gluten & food sensitivities, improving digestion, balancing brain chemistry with amino acids, low levels of zinc & b6, etc, etc. Lots of information - organized and clearly written - in a rather slim under-200-pages book. Recommended.
Things that were of interest to me (with her documentation & chapter references removed):
p 34 - Bone broths for healing digestive system & immunity. "Fill a large soup pot three-quarters full, then add the bones from a whole chicken (or use beef bones) and 2 tablespoons of apple cider vinegar to help draw the minerals out of the bones. Cover and cook at a low simmer for eight to ten hours for chicken bones, or sixteen to twenty-four hours for beef bones. Using a slow cooker is another option."
p 54 - Bananas contain tryptophan, which promotes sleep.
p 70 - "Problem foods cab contribute to anxiety in a number of ways, including inflammation and physical stress due to the production of antibodies. Another possible mechanism relates to histamine, a compound involved in the immune response and that also functions as a neurotransmitter. A histamine imbalance is often related to allergies or sensitivities to both foods and environmental allergens, such as pollen, dander, or mold.
Gluten sensitivity can limit the availability of tryptophan and therefore lead to decreases in levels of serotonin. Another possible mechanism is indirect effects of gastro-intestional damage due to eating problem foods, resulting in nutrient malabsorption. And yet another is an effect wherein you're drawn to eat certain foods to get a psychological high caused by gluteomorphins - opiate-like compounds produced during the digestion of the gliadin component of the gluten protein."
p 75 - "One study found that supplementing with 800 mcg of folic acid, 500 mcg of vitamin B12 (cyanocobalamin), and only 3 mg of vitamin B6 daily for six months improved the general well-being of people with celiac disease, while also helping with anxiety and depression. Bone broths are very healing for the gutm as are glutamine, vitamin C, and aloe vera."
p 81 - "The gluten problems that are so common with anxiety and mood issues can damage the gut lining and result in problems with dairy consumption. (...) This kind of problem with dairy may disappear after the gut heals. Dairy doesn't cause anxiety per se, but the increased mucus production, damage to the digestive system, and immune response can have indirect impacts on mood."
p 83 - Hypoallergenic diet or oligoantigenic diet (to find food sensitivities): "With this approach, you eat only foods that are least likely to cause problems, typically brown rice, lamb, all fruit except citrus, and all vegetables except tomatoes, eggplant, peppers, and potatoes. After eating only these foods for two weeks, you can add a new food back into your diet every three days and watch for reactions."
p 84 - "... nuts have a higher copper to zinc ratio, and too many can potentially result in elevated copper levels, which is not good for anxiety."
p 88 - "As mentioned, histamine also functions as a neurotransmitter and can therefore also have an impact on mood, resulting in paranoia, phobias, OCD, and depression, in addition to physical symptoms, including food and environmental allergies." Suggests Depression-Free, Naturally by Joan Mathews-Larson on how to correct imbalances with low & high histamines.
p 90 - "According to Dr. Michael Gershon in his groundbreaking book The Second Brain, all of the neurotransmitters that are found in the brain are also found in the digestive system..."
p 100 - "Certain blood tests may indicate the possibility of low HCI: high or low levels of total serum protein, globulin, and blood urea nitrogen (BUN)."
p 103 - Parasite treatments include wormwood and black walnut hull.
p 105 - "Other tests that may be helpful include blood tests for candida antibodies or a white blood cell count. White blood cell levels that are either high (indicating an acute infection) or low (indicating a chronic infection) may indicate a problem when leukocytes, monocytes, or eosinophils (types of what blood cells) are also out of range."
p 132 - Pyroluria, genetic condition, low levels of zinc & B6. "An interesting observation is that pyroluria and gluten sensitivity often co-occur in people with anxiety, depression, autism, alcoholism and other addictions, bipolar disorder, or schizophrenia."
p 134 - Zinc taste test. Hold 2 tablespoons of zinc sulfate in mouth for 30 seconds. No taste or sensation, tastes like water means greatest need for supplementation. After a few seconds, detect a slight taste that may seem "stale, furry, chalky, or sweet, or have a dry mineral quality" means moderate need for zinc. Immediately notice a definite mildly unpleasant taste that intensifies with time indicates less of a need. Strong, unpleasant, want-to-spit-out taste means there's no need for extra zinc beyond the average of 15 mg found in a multivitamin.
p 154 - "I suggest avoiding soy and eating the majority of your cruciferous vegetables cooked, as this destroys the compounds that adversely affect the thyroid."
p 161 - Mentions Natural Relief for Anxiety by Edmund Bourne.
p 162 - "Yoga has been shown to raise GABA levels, and meditation raises serotonin levels. Levels of both these neurotransmitters can be low when you're anxious. Kundalini yoga meditation techniques have been found to be effective for obsessive-compulsive disorder (OCD) and may also be helpful with fear, phobias, and other anxiety disorders, as well as depression, addictions, and insomnia."
November 10, 2016
Very quick read. I can summarize it very easily. If you're an anxious person, giving up gluten, dairy, sugar, caffeine, alcohol, nicotine and possibly all grains, along with taking a variety of supplements will help, and likely cure your anxiety. My perspective is that it is good to eat a healthful and whole foods diet, but very few people can maintain that amount of restriction and supplementation. I'd like to know what my RD sister in law would think of this. Two stars. I don't buy it.
May 10, 2015
There are many books with information about how what we consume affects our bodies. But what about our brains?
Although I approached this book already familiar with the basics of holistic healing and nutrition, the focus on food, vitamins and minerals to specifically treat mental health was fascinating. There’s nothing suggested here that anyone couldn’t easily incorporate to experiment and yield beneficial results.
Written clearly and with well cited research, the book’s main topics cover:
Foods to include/foods to avoid
Sugar/Alcohol/Nicotine/Caffeine. Nothing surprising here :)
Gluten and other food sensitivities.
Digestion.
Balancing brain chemistry with amino acids.
The effects of toxins.
Medications.
Pyroluria/Vitamin B6/Zinc. This chapter blew me away.
Although I approached this book already familiar with the basics of holistic healing and nutrition, the focus on food, vitamins and minerals to specifically treat mental health was fascinating. There’s nothing suggested here that anyone couldn’t easily incorporate to experiment and yield beneficial results.
Written clearly and with well cited research, the book’s main topics cover:
Foods to include/foods to avoid
Sugar/Alcohol/Nicotine/Caffeine. Nothing surprising here :)
Gluten and other food sensitivities.
Digestion.
Balancing brain chemistry with amino acids.
The effects of toxins.
Medications.
Pyroluria/Vitamin B6/Zinc. This chapter blew me away.
August 2, 2020
Please be very careful with many "facts" she writes in this book:
1. she claims a vegetarian and vegan diet is not good for people with mental health issues. Which isn't true. All depending on what you eat it can be better. Here is an example: https://www.veganfoodandliving.com/fe...
2. Then she encourages her reader to first try a restrictive diet like Gluten-free, grain-free. Gluten and grains are healthy for most people.: https://www.health.harvard.edu/stayin...
With one part I do agree with her, and that is that a dietary intervention might help to reduce symptoms of anxiety. I'd recommend looking into a macrobiotic diet that suggests eating yin and yang foods in a balance. Also, an anti-inflammatory diet might also help. I recently wrote a blog post about this: https://tenderheartedguardians.org/av...
1. she claims a vegetarian and vegan diet is not good for people with mental health issues. Which isn't true. All depending on what you eat it can be better. Here is an example: https://www.veganfoodandliving.com/fe...
2. Then she encourages her reader to first try a restrictive diet like Gluten-free, grain-free. Gluten and grains are healthy for most people.: https://www.health.harvard.edu/stayin...
With one part I do agree with her, and that is that a dietary intervention might help to reduce symptoms of anxiety. I'd recommend looking into a macrobiotic diet that suggests eating yin and yang foods in a balance. Also, an anti-inflammatory diet might also help. I recently wrote a blog post about this: https://tenderheartedguardians.org/av...
March 26, 2020
Well I hated this book.
Unless you’re the type of person who believes cutting out gluten will solve all your problems look for a better book. This one is simply a waste of time.
Unless you’re the type of person who believes cutting out gluten will solve all your problems look for a better book. This one is simply a waste of time.
November 19, 2024
DNF. I’ve rated The Anti-Anxiety Food Solution 2 stars, as I found some of the advice questionable and inconsistent. For example, the author strongly recommends eliminating all caffeine from your diet, including avoiding high-cacao-content chocolate due to its trace amounts of caffeine. However, they also suggest drinking fermented beverages like kombucha, which is made from tea and contains caffeine, albeit in smaller amounts? This contradiction made me question the thoroughness and accuracy of the nutritional guidance provided.
Additionally, I think perhaps I’m just not the target audience for this book. The author places a strong emphasis on eating meat and fish as part of an anxiety-reducing diet, which just doesn’t resonate with me as someone who hasn’t eaten meat for over 17 years. While there may be useful tips for some readers, the advice felt impractical and poorly tailored to different dietary preferences or lifestyles.
Additionally, I think perhaps I’m just not the target audience for this book. The author places a strong emphasis on eating meat and fish as part of an anxiety-reducing diet, which just doesn’t resonate with me as someone who hasn’t eaten meat for over 17 years. While there may be useful tips for some readers, the advice felt impractical and poorly tailored to different dietary preferences or lifestyles.
May 11, 2013
Helpful and thorough. Could use a bit more "science" and more practical offerings/suggestions. My diet has been positively influenced by this book and I've gained a much more mindful sense of the choices I'm making both for food and lifestyle.
September 1, 2022
Not what I thought it would be, maybe a more honest title for the book should at least be "The Antianxiety Supplement and Food Solution".
A lot of the focus is on taking a load of mega-supplements, which is controversial as well as expensive) so overall very disappointed, and decided to skim read through to take what I needed and leave the rest.
The authors posits that if you're an anxious person, giving up all gluten, dairy, grains, empty foods, bad fats, processed and GM foods, sugar, sweeteners, caffeine, alcohol, sodas, etc will help, and likely cure your anxiety, the author recommends ZERO of these FOREVER. "How much to eat: None—ever." Not very realistic. Unless you plan of giving up any resemblance to a social life and never going out to eat again, celebrate events or go on holiday I suppose you could probably have less social anxiety just being isolated on your own for the rest of your life and never going out.
I don't know about you, but just the idea of NONE of that stuff EVERY again is enough to cause me anxiety and depression. And you wonder why people have eating disorders, orthorexia and guilty "clean-eating" hang-ups? I personally prefer everything in moderation, obviously avoiding any harmful processed fast-food or low quality, artificial and sugary stuff as much as poss, it's just common sense.
She also claims a vegetarian and vegan diet is not good for people with mental health issues, which is poppy-cock, I would go as far to say even very irresponsible and unethical to even suggest that. There is absolutely no evidence for a causal role of a vegetarian diet in the etiology of mental disorders. Actually the opposite is true, people are getting more and more anxious and depressed at the very idea of the amount of factory farming, slaughter of innocent defenseless animals, ozone layer depletion, climate change, and loss of precious wildlife through deforestation!
And if Mattieu Ricard, a Tibetan monk and extreme vegan, is anything to go by, he has been dubbed “the world’s happiest man” after taking part in a 12-year brain study lol. https://genv.org/mental-benefits-bein... and https://www.lifebistroatl.com/lifesty...
I also discovered in this book something called "pyroluria". There is a huge list of symptoms for it which interestingly means almost anyone would be able to identify with having it haha), and the symptoms are mostly physical (eg. white ridges on nails) but also quite quirky eg. "you don't like sitting in the middle of a restaurant" and "you only like being with ONE person throughout life to whom you give your all" and "you don't like strangers" etc.
After doing some research, it seems however that the the jury's still out on pyroluria, with most doctors treating it as unscientific quackery and nonsense, so it's quite controversial and apparently quite difficult as well as unreliable to get an accurate diagnostic testing result from the urine sample. https://drbillsukala.com/pyroluria-di...
Also I do not agree in the book with the suggestion to take 5-htp, it is another supplement that is highly controversial, with people sometimes ending up in hospital emergency wards after taking it (the one-star and two-star reviews on amazon as well as some threads on reddit and quora expose some of the terrible side effects that normal ordinary people suffered from with it). There are also some good youtube videos denouncing it because it increases BLOOD SEROTONIN and THAT is not good, in fact it is downright dangerous.
It's crazy that 5-htp is being plugged and hyped everywhere, even by famous doctors in the media, I can only think they must be making quite a bit of money from these kind of supplements.
"If you drink to improve your mood, supplementing with tryptophan or 5-HTP may help". No, no and NO, you should not go ANYWHERE near 5-HTP if you are drinking alcohol (and vice versa), unless you want to end up in hospital with serotonin syndrome or severe peripheral neuropathy or worse, which I have seen happen. https://www.drugrehab.com/addiction/a...
Elsewhere, she recommends "Often, supplementing with zinc, vitamin B6, and GLA will resolve the symptoms of pyroluria. If not, you may need to take 20 mg of manganese daily, as this mineral is often depleted in pyroluria and can be further depleted by supplementing with higher doses of zinc". This is not good advice, NOBODY should exceed even TEN milligrams of manganese daily (food and supplement combined) due to the potential for nervous system damage. https://www.mountsinai.org/health-lib...
I also deplore the recommendation of ox bile by the author for ethical reasons. Also don't hesitate to read the one and two-star ratings on amazon for this product (and for 5-htp too), which seems to do more harm than good.
Be careful of 5-star reviews on Amazon because often customers are "invited" to write them in exchange for free products, read the 1-star and 2-star reviews first so you don't waste your time and money (and health!), a lot of these products have not been sufficiently scientifically proven on a broad objective unbiased scale.
Selling supplements is a billion dollar industry and they often cut corners in terms of proper research (research costs them money lol). Popping pills and self-medicating is not always the answer, and food allergies are not always the reason for anxiety and depression, usually past trauma is (and prayer, meditation, enough sleep, exercise, me-time, nature, laughter, relaxation and staying away from junk food, toxic people and charlatans, all cost nothing for equally promising results and transformations for most people).
People want a solution for their various mental issues, and reading this book makes you believe it is easy and your problems will just melt away with the right pill-popping tweak so the information kind of preys on people's vulnerabilites (assuming you are easily impressionable, are okay and open to the placebo effect, are into self-medicating and see yourself as a human lab rat or guinea pig, have a big fat wallet to support that, as well as all the organic, grass-fed, super-quality food you have to be able to afford, so for starters no point reading the book if money is an issue lol).
Taking all the supplements advised is a balancing act, because often one will offset another (eg. the zinc copper see-saw, the serotonin-dopamine see-saw, manganese-zinc, etc), the body is a precarious system, hence the need for close supervision by a knowledgeable health care provider, especially if you're going to be playing around with mega doses, neurotransmitters and amino acids.
So all in all, read this book with a mega pinch of salt (pun intended). And before you buy any of what is recommended, don't forget to check out those 1-star amazon reviews first, because they are usually the more honest "real-life" ones!
I have the impression that a lot of the advice and so-called "research" given was to confirm the author's own bias and personal experience which is worrying and subsequently scientifically untrustworthy, especially concerning such a risky practice as self-medicating with mega doses of supplements.
A lot of the focus is on taking a load of mega-supplements, which is controversial as well as expensive) so overall very disappointed, and decided to skim read through to take what I needed and leave the rest.
The authors posits that if you're an anxious person, giving up all gluten, dairy, grains, empty foods, bad fats, processed and GM foods, sugar, sweeteners, caffeine, alcohol, sodas, etc will help, and likely cure your anxiety, the author recommends ZERO of these FOREVER. "How much to eat: None—ever." Not very realistic. Unless you plan of giving up any resemblance to a social life and never going out to eat again, celebrate events or go on holiday I suppose you could probably have less social anxiety just being isolated on your own for the rest of your life and never going out.
I don't know about you, but just the idea of NONE of that stuff EVERY again is enough to cause me anxiety and depression. And you wonder why people have eating disorders, orthorexia and guilty "clean-eating" hang-ups? I personally prefer everything in moderation, obviously avoiding any harmful processed fast-food or low quality, artificial and sugary stuff as much as poss, it's just common sense.
She also claims a vegetarian and vegan diet is not good for people with mental health issues, which is poppy-cock, I would go as far to say even very irresponsible and unethical to even suggest that. There is absolutely no evidence for a causal role of a vegetarian diet in the etiology of mental disorders. Actually the opposite is true, people are getting more and more anxious and depressed at the very idea of the amount of factory farming, slaughter of innocent defenseless animals, ozone layer depletion, climate change, and loss of precious wildlife through deforestation!
And if Mattieu Ricard, a Tibetan monk and extreme vegan, is anything to go by, he has been dubbed “the world’s happiest man” after taking part in a 12-year brain study lol. https://genv.org/mental-benefits-bein... and https://www.lifebistroatl.com/lifesty...
I also discovered in this book something called "pyroluria". There is a huge list of symptoms for it which interestingly means almost anyone would be able to identify with having it haha), and the symptoms are mostly physical (eg. white ridges on nails) but also quite quirky eg. "you don't like sitting in the middle of a restaurant" and "you only like being with ONE person throughout life to whom you give your all" and "you don't like strangers" etc.
After doing some research, it seems however that the the jury's still out on pyroluria, with most doctors treating it as unscientific quackery and nonsense, so it's quite controversial and apparently quite difficult as well as unreliable to get an accurate diagnostic testing result from the urine sample. https://drbillsukala.com/pyroluria-di...
Also I do not agree in the book with the suggestion to take 5-htp, it is another supplement that is highly controversial, with people sometimes ending up in hospital emergency wards after taking it (the one-star and two-star reviews on amazon as well as some threads on reddit and quora expose some of the terrible side effects that normal ordinary people suffered from with it). There are also some good youtube videos denouncing it because it increases BLOOD SEROTONIN and THAT is not good, in fact it is downright dangerous.
It's crazy that 5-htp is being plugged and hyped everywhere, even by famous doctors in the media, I can only think they must be making quite a bit of money from these kind of supplements.
"If you drink to improve your mood, supplementing with tryptophan or 5-HTP may help". No, no and NO, you should not go ANYWHERE near 5-HTP if you are drinking alcohol (and vice versa), unless you want to end up in hospital with serotonin syndrome or severe peripheral neuropathy or worse, which I have seen happen. https://www.drugrehab.com/addiction/a...
Elsewhere, she recommends "Often, supplementing with zinc, vitamin B6, and GLA will resolve the symptoms of pyroluria. If not, you may need to take 20 mg of manganese daily, as this mineral is often depleted in pyroluria and can be further depleted by supplementing with higher doses of zinc". This is not good advice, NOBODY should exceed even TEN milligrams of manganese daily (food and supplement combined) due to the potential for nervous system damage. https://www.mountsinai.org/health-lib...
I also deplore the recommendation of ox bile by the author for ethical reasons. Also don't hesitate to read the one and two-star ratings on amazon for this product (and for 5-htp too), which seems to do more harm than good.
Be careful of 5-star reviews on Amazon because often customers are "invited" to write them in exchange for free products, read the 1-star and 2-star reviews first so you don't waste your time and money (and health!), a lot of these products have not been sufficiently scientifically proven on a broad objective unbiased scale.
Selling supplements is a billion dollar industry and they often cut corners in terms of proper research (research costs them money lol). Popping pills and self-medicating is not always the answer, and food allergies are not always the reason for anxiety and depression, usually past trauma is (and prayer, meditation, enough sleep, exercise, me-time, nature, laughter, relaxation and staying away from junk food, toxic people and charlatans, all cost nothing for equally promising results and transformations for most people).
People want a solution for their various mental issues, and reading this book makes you believe it is easy and your problems will just melt away with the right pill-popping tweak so the information kind of preys on people's vulnerabilites (assuming you are easily impressionable, are okay and open to the placebo effect, are into self-medicating and see yourself as a human lab rat or guinea pig, have a big fat wallet to support that, as well as all the organic, grass-fed, super-quality food you have to be able to afford, so for starters no point reading the book if money is an issue lol).
Taking all the supplements advised is a balancing act, because often one will offset another (eg. the zinc copper see-saw, the serotonin-dopamine see-saw, manganese-zinc, etc), the body is a precarious system, hence the need for close supervision by a knowledgeable health care provider, especially if you're going to be playing around with mega doses, neurotransmitters and amino acids.
So all in all, read this book with a mega pinch of salt (pun intended). And before you buy any of what is recommended, don't forget to check out those 1-star amazon reviews first, because they are usually the more honest "real-life" ones!
I have the impression that a lot of the advice and so-called "research" given was to confirm the author's own bias and personal experience which is worrying and subsequently scientifically untrustworthy, especially concerning such a risky practice as self-medicating with mega doses of supplements.
March 30, 2023
Anyone who has a mental health disorder and is looking for a hollistic approach to managing it, needs to read this book!
It breaks down possible causes of mental health dysfunction and what foods and or supplements to take to manage those root causes.
It is interesting and informative. I have been working with a functional doctor for a while now and she recommended Trudy. It has inspired me to try tryptophan and tyrosine and add more zinc to my daily diet.
Check out her website (referenced in the book or just search trudy Scott).
It breaks down possible causes of mental health dysfunction and what foods and or supplements to take to manage those root causes.
It is interesting and informative. I have been working with a functional doctor for a while now and she recommended Trudy. It has inspired me to try tryptophan and tyrosine and add more zinc to my daily diet.
Check out her website (referenced in the book or just search trudy Scott).
January 15, 2020
Very informative. This book dives deeper into what one can do to improve brain chemistry, other than the obvious factors like eating well (whole foods, non-processed, no sugar, caffeine, etc.) Information on neurotransmitter supplementation was particularly helpful - GABA, 5-HTP, Tyrosine, etc. I definitely recommend this book for a household as a reference guide to overall health.
March 19, 2017
If you have anxiety, panic attacks or phobias, read this book. It's an eye opener and a complete game changer. It pushed me to re-evaluate the way I eat and to make some serious shifts in my life. FYI-sugar is the devil
May 29, 2022
This book provided some interesting food for thought, but most of the topics discussed were ones that fall under the general category of healthy living and were thus not really new to me. I'm not a huge fan of the amount of supplementing that is encouraged in the book, but found it interesting to read about, regardless. I also didn't enjoy the frequent referencing to previous chapters in the book that I had already read. I.e. if I'm reading chapter 6, chances are that I've already read chapter 4 and don't need to be reminded that I can read chapter 4 to learn more about X topic.
February 13, 2020
I had had this as an audiobook and it was so disjointed with interspersions of robotic dialog that it made it hard to follow and take in at times. Some of the advice given was obviously taken on the author's own bias and experiences which I found to be a bit frustrating and untrue.
However some of the information and advice was excellent and gave me some ideas of what I could do to help my own anxiety and PTSD.
However some of the information and advice was excellent and gave me some ideas of what I could do to help my own anxiety and PTSD.
May 23, 2022
TMI
This book is too hard to read because of the volume of information. It’s very well researched but too much information and really needed to be edited. I didn’t read the majority of it. Seems like a lot of work to figure out how to overcome anxiety, triggers and cravings. It needed to be dum downed significantly. That said the author definitely knows the field but not a book for the average lay person.
This book is too hard to read because of the volume of information. It’s very well researched but too much information and really needed to be edited. I didn’t read the majority of it. Seems like a lot of work to figure out how to overcome anxiety, triggers and cravings. It needed to be dum downed significantly. That said the author definitely knows the field but not a book for the average lay person.
December 23, 2014
An interesting book; however, I struggled a bit with the book's organization. The author references her mentor a lot - I found myself wondering why I was reading her book rather than her mentor's.
November 29, 2015
Exhaustive. The best collection of this kind of information. I learned some new things! Always a pleasure when it is not just repeat information from somewhere else.
More to come.
More to come.
September 1, 2025
I actually resurrected this account so I could review this awful book. The really short version: don't read it.
The slightly longer version: Scott hypes supplements with slim evidence, exhorts readers to go off all sugar, caffeine, alcohol FOREVER, claims that most people can't tolerate any gluten (or most grains overall!), any dairy, and that even legumes and starchy vegetables should be minimized.
This is the paleo diet (long debunked alt-med BS) repackaged to appeal to the desperate who are suffering from anxiety disorders.
The best I can say for the book is that Scott is right that a diet composed largely of whole foods with plenty of protein, minimal refined sugar, minimal refined carbohydrates, and lots of vegetables is the healthiest. She's also right that alcohol, caffeine, and nicotine are not very good for you. But pretty much everyone knows all that.
I didn't even bother finishing this - initially I thought, well, I'll "take the best and leave the rest", but there's an awful lot of "the rest" to leave, and "the best" Scott has to offer is just common sense: eat mostly whole foods, lots of veg, don't drink much alcohol. Who doesn't know this?
The slightly longer version: Scott hypes supplements with slim evidence, exhorts readers to go off all sugar, caffeine, alcohol FOREVER, claims that most people can't tolerate any gluten (or most grains overall!), any dairy, and that even legumes and starchy vegetables should be minimized.
This is the paleo diet (long debunked alt-med BS) repackaged to appeal to the desperate who are suffering from anxiety disorders.
The best I can say for the book is that Scott is right that a diet composed largely of whole foods with plenty of protein, minimal refined sugar, minimal refined carbohydrates, and lots of vegetables is the healthiest. She's also right that alcohol, caffeine, and nicotine are not very good for you. But pretty much everyone knows all that.
I didn't even bother finishing this - initially I thought, well, I'll "take the best and leave the rest", but there's an awful lot of "the rest" to leave, and "the best" Scott has to offer is just common sense: eat mostly whole foods, lots of veg, don't drink much alcohol. Who doesn't know this?
August 13, 2017
I can't recommend this book enough for a step-by-step thorough process for exploring causes of anxiety. Start with how you eat, if you haven't explored this already. Her laid out elimination approach and suggestion for high quality animal protein has been recommended to me by two different naturopaths and two different book sources that work heavily with women with mental health challenges. These two women authors (the other being psychiatrist, Kelley Brogan who wrote A Mind of My Own) were strict vegans but after experiencing severe mental health challenges, and doing much research and experimentation with clients, have found that eating high quality animal protein is essential for starting the healing process. I experience the same. That's just the beginning though. She has entire chapter on Pyroluria, a little known cause of anxiety. It can be treated through supplementation with Vitamin B6 and Zinc. So much more great information! A must read for anyone who suffers from anxiety!
February 23, 2019
Good mental health is facilitated by good physical health. The western diet - lots of fast food, everything from a box or a can, eating out in restaurants, animal products from Confined Feedlot Operations, GMOs and chemical everything - pretty much destroys your physical health, and your mental health will follow it down.
This is a quick easy read, with lots of quick check mark quizzes you can take to check in with what your body is trying to tell you. Anxiety manifests in several ways from phobias (SPIDERS!!!), general nervousness, to social phobias and circling thoughts. They can be subtle, and insidious and not anything remotely like the stereotypical Nervous Nelly or awkward geek.
This book can give you a good quick over view, and some hints and directions of avenues to explore with your own mental health.
This is a quick easy read, with lots of quick check mark quizzes you can take to check in with what your body is trying to tell you. Anxiety manifests in several ways from phobias (SPIDERS!!!), general nervousness, to social phobias and circling thoughts. They can be subtle, and insidious and not anything remotely like the stereotypical Nervous Nelly or awkward geek.
This book can give you a good quick over view, and some hints and directions of avenues to explore with your own mental health.
June 5, 2023
There is a lot of information packed into these 170 pages. This book gets bonus points because the author didn't waste time and space on client stories for every little condition. While acknowledging that anxiety (and depression) are multi-faceted conditions, she manages to limit her discussion to her speciality (whole-food and supplemental nutrition) and direct readers to useful resources to address the non-nutritional aspects of the mental disorder. This book is accessible to those new to nutritional support/treatment of anxiety and valuable to those who have tested somewhat deeper waters. This book is a great resource to keep on hand if you or someone you love struggles with anxiety or is neurodivergent.
August 21, 2020
This one has some good information in it and the supplement descriptions and suggestions are very close to or the same as what I have read in other anxiety/mood/depression books so, I liked the consistency of information regarding supplements.
What I wasn't too fond of was the way the diet and food suggestions were presented. It came across aggressive in pro-animal based foods. Which is fine unless you have issues eating chicken, eggs, and other animal based foods but not on the level of allergic reactions to them but unpleasant sensitivities. The author at least addressed those with allergies to and health issues such as celiacs with omitting the foods needed for your health.
What I wasn't too fond of was the way the diet and food suggestions were presented. It came across aggressive in pro-animal based foods. Which is fine unless you have issues eating chicken, eggs, and other animal based foods but not on the level of allergic reactions to them but unpleasant sensitivities. The author at least addressed those with allergies to and health issues such as celiacs with omitting the foods needed for your health.
January 10, 2022
This book was interesting in that she pointed out items such as having tests done, eating healthier as far as eliminating refined sugars and products. Although I wouldn't follow a number of things she pointed out from experience - she did point out to work with your doctor...some of the tests and ways she points out about taking supplements I wouldn't follow without seeing a dr as she is not an expert on the interaction with medicines and conditions that the supplements could trigger.
But it was a good beginning in getting knowledge on the subjects just don't follow the book without medicine help with a nutritionist or doctor who are trained in these subjects especially with mental health.
But it was a good beginning in getting knowledge on the subjects just don't follow the book without medicine help with a nutritionist or doctor who are trained in these subjects especially with mental health.
October 6, 2018
The book was interesting, maybe a little too heavy on the scientific breakdown of things, but if a person were reading the book and planning on following one of the diets, it would be handy.
Not much of the information was new to me, having family members who follow the diets decried in the book, but it was still interesting.
However, I listened to the audio book and I have to say I almost stopped listening after chapter one, as the narrator's speech patterns made it sound as if your computer were reading you the book. Seriously.
Not much of the information was new to me, having family members who follow the diets decried in the book, but it was still interesting.
However, I listened to the audio book and I have to say I almost stopped listening after chapter one, as the narrator's speech patterns made it sound as if your computer were reading you the book. Seriously.
October 16, 2019
I am so glad I came across this book.
It had many helpful tips on how to change my eating habits (what to add it, what to limit, and what to avoid). Of course actually implementing it will be the hard part - I'm sipping a coffee with sugar as I'm typing this review.
The part that I was the most interested in was the supplements. I have added a zinc supplement into my diet, and I've got my fingers crossed that it will help.
It had many helpful tips on how to change my eating habits (what to add it, what to limit, and what to avoid). Of course actually implementing it will be the hard part - I'm sipping a coffee with sugar as I'm typing this review.
The part that I was the most interested in was the supplements. I have added a zinc supplement into my diet, and I've got my fingers crossed that it will help.
October 20, 2024
⭐️⭐️1/2
It’s a good & much needed subject. There are some recommendations for specific conditions using certain amino acids. Otherwise, it didn’t seem to offer much fresh information outside general health & nutrition, recommendations. Her website is a wealth of information and definitely worth checking out if you’re interested in this topic.
It’s a good & much needed subject. There are some recommendations for specific conditions using certain amino acids. Otherwise, it didn’t seem to offer much fresh information outside general health & nutrition, recommendations. Her website is a wealth of information and definitely worth checking out if you’re interested in this topic.
May 26, 2017
This is a good book for those suffering from anxiety, panic attacks, sleeplessness, etc. the author gives some quizzes to determine which neurotransmitter is missing in your body causing symptoms. She gives dosages as well.
August 23, 2017
What a beautiful, helpful and comprehensive guide to what's ailing you. There are great questionnaires that allow you to learn about your individual needs without a hefty hospital bill. Since, ultimately, we can heal ourselves, we just need to learn how!
February 9, 2025
Honestly a great book for anyone with mental health issues. Trudy’s blog was a great source of information for me as a woman who has spent a fair amount of money and time with naturopaths. A LOT of information is available for free in this book!
November 10, 2017
This is an interesting read on the best diet to combat anxiety (no beer?!?), including recommended vitamins and other supplements.
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