Healthy Body, Strong Mind: How To Improve Mental Health Naturally
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Join Dr. Kevin Schultz on the Foundational Health Podcast as he explores the revolutionary field of nutritional psychology and the power of healing the mind by healing the body. Discover how the brain and body are interconnected and learn about the five pillars of health—nutrition, motion, hydration, recovery, and intention—that can transform your mental and physical well-being.
This episode offers a message of hope for those struggling with mental health issues, emphasizing the power of lifestyle changes over lifelong medication. Tune in for actionable tips to improve your brain-gut connection, balance essential hormones, and build a resilient mind. Whether you're dealing with anxiety, depression, or simply seeking a healthier lifestyle, this episode provides the guidance you need to live a happier, healthier life.
Want to go deeper? Download Dr. Kevin’s free, 60-Day “Healthy Body, Strong Mind Protocol” and start building resilience today.
Rethinking Mental Health: More Than a Diagnosis
For decades, the standard narrative has been that depression, anxiety, PTSD, and other mental health struggles are lifelong conditions that must be managed with medications. While prescriptions can be helpful for some, research in nutritional psychology shows there’s a much bigger story: when you heal your body, you often heal your brain.
Your gut, hormones, hydration, sleep cycles, and even the thoughts you feed yourself every day all influence brain chemistry. This means mental health is not simply “bad luck” or “bad genetics.” It’s deeply responsive to how you live.
Nutrition: Strengthening The Brain-Gut Connection
It surprises many people to learn that about 90% of serotonin—the neurotransmitter that stabilizes mood—is produced in the gut, not the brain . If the gut is inflamed or overrun with harmful bacteria, serotonin and dopamine levels plummet, leaving you anxious, unfocused, or depressed.
Nourishing the Gut for a Healthier Mind
Proper nutrition can have an incredible effect on the health of your gut and, therefore, the health of your mind. When planning to eat a healthier diet, here are some tips on what to look for:
Healthy fats (avocados, coconut oil, nuts, seeds, wild-caught fish) give the brain structure and energy.
Quality protein (pasture-raised eggs, grass-fed beef, wild salmon) supports neurotransmitter balance.
Complex carbs (sweet potatoes, oats, colorful vegetables and fruits) feed beneficial gut bacteria.
Variety matters: different nuts, seeds, and produce feed different classes of bacteria, strengthening your microbiome.
Equally important is removing what harms the gut: refined sugar, processed grains, and seed oils. These foods inflame the gut and, by extension, the brain.
Dr. Schultz also emphasizes beginning with the Foundational Four supplements: a high-quality multivitamin, spore-based probiotic, Omega-3 fish oil, and Vitamin D3 with K2. These nutrients are consistently linked to lower rates of anxiety, depression, and PTSD.
Movement: Exercise as Medicine
Most people think of exercise as optional—a way to “look better.” But it’s far more than that: movement is one of the most effective treatments for depression ever studied.
A landmark Duke University study compared three groups of people with major depression: those who took antidepressants, those who exercised, and those who did both. Shockingly, exercise alone proved more effective than medication—and patients who continued exercising had far lower relapse rates.
Why Movement Matters
Boosts endorphins and dopamine (the brain’s “motivation” chemicals).
Reduces cortisol (the stress hormone).
Stimulates brain-derived neurotrophic factor (BDNF), which helps the brain grow new neurons.
And the prescription? Simple. Just 30 minutes of brisk walking three times per week. No extreme workouts required.
Hydration: The Overlooked Mental Health Tool
Your brain is made up of about 75% water. Even mild dehydration can trigger fatigue, irritability, and brain fog .
Smarter Hydration Habits
Drink half your ideal body weight in ounces of water daily. For example, if your ideal weight is 150 lbs, aim for 75 oz of water.
Sip steadily throughout the day instead of chugging.
Use filtered water to avoid chlorine and other chemicals that can interfere with hormones.
Add electrolytes or a pinch of sea salt to help your body absorb water more effectively.
Hydration is one of the simplest, cheapest, and most overlooked ways to strengthen both body and brain.
Sleep & Recovery: Detox for the Brain
While you sleep, your brain activates the glymphatic system, which clears away toxins like beta-amyloids—proteins linked to Alzheimer’s disease . Combined with fasting, sleep activates autophagy, your body’s built-in cellular repair system.
The 10-3-2-1-0 Rule for Better Sleep
Follow the 10-3-2-1-0 rule to help protect and improve your sleep:
10: Stop caffeine 10 hours before bed.
3: Stop food and alcohol 3 hours before bed.
2: Stop stressful work 2 hours before bed.
1: Stop screens 1 hour before bed.
0: Hit snooze 0 times in the morning.
Seven to nine hours of restorative sleep isn’t a luxury—it’s a cornerstone of brain health.
Intention: The Anchor That Makes It All Last
Without intention, even the best plan fizzles. Intention is the “why” that drives consistency.
Dr. Schultz encourages writing your goals down daily, setting reminders, and sharing them with someone who can hold you accountable. Whether your intention is to feel better for your kids, restore your energy, or prevent disease, revisiting it regularly transforms fleeting motivation into lasting change.
Putting It All Together
When you focus on the Five Pillars—Nutrition, Motion, Hydration, Recovery, and Intention—you don’t just treat mental health symptoms, you build resilience. You create a body that supports a strong, focused, joyful mind.
Healing isn’t about perfection. It’s about small, consistent steps: a glass of water instead of soda, a walk instead of scrolling, a bedtime routine instead of late-night TV. Over time, these habits add up to transformation.
FAQs: Healthy Body, Strong Mind
Q: Can lifestyle changes really improve mental health?
Yes. Research shows that diet, exercise, hydration, and sleep can match or outperform medications for many people .
Q: Which supplements are most important for brain health?
The Foundational Four: a multivitamin, spore-based probiotic, Omega-3 fish oil, and Vitamin D3 with K2. Together, these support gut balance, hormone health, and brain resilience .
Q: How much exercise do I need to see results?
Just 30 minutes of brisk walking three times per week has been shown to reduce depression more effectively than antidepressant medication .
Q: Why does sleep affect mood so much?
During sleep, the brain detoxifies itself, balances hormones, and restores neurotransmitters. Poor sleep disrupts this process and worsens anxiety, depression, and brain fog .
Q: Do I have to be perfect with diet and lifestyle to see benefits?
Not at all. Even small improvements—like cutting back on sugar, walking a few days a week, or adding one more hour of sleep—create noticeable changes over time.
Q: What’s the fastest way to start if I feel overwhelmed?
Pick one simple area: hydration, sleep, or a short daily walk. Start there. Consistency matters more than intensity.
Q: Can these principles help kids and teens too?
Yes—with age-appropriate adjustments. Gut health, hydration, exercise, and sleep are universal for brain health at any age. Always consult with a pediatric provider before adding supplements.
Want to go deeper? Download your free 60-Day Healthy Body, Strong Mind Protocol (COMING SOON!) and start building resilience today.
Resources
Exercise, Stress Management Can Improve Depression in Patients with Serious Illness
Effects of exercise training on older patients with major depression
Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar--Your Brain's Silent Killers
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