Mura / Evidence-Based
Mental & Brain Health
Five evidence-based pillars that form the foundation of sustainable mental health improvement. Grounded in neuroscience and clinical research.
Sleep Architecture & Circadian Alignment
Sleep serves as the primary mechanism for neurological restoration, regulating adenosine and melatonin cycles.
- Consistent wake time: described as "the single highest-impact sleep habit," anchoring the circadian rhythm daily.
- Caffeine management: with a half-life of 5-6 hours, avoiding caffeine after 10:00 AM ensures none remains by 11:00 PM.
- Light exposure: direct sunlight for 10-30 minutes within an hour of waking sets the circadian clock.
- The 3-2-1 Rule: 3 hours before bed, no food; 2 hours before bed, no work; 1 hour before bed, no screens.
- Temperature: maintain room temperature at 18°C (65°F) to trigger sleep through core body temperature reduction.
Metabolic Nutrition & Brain Fuel
The objective is reducing neuroinflammation and stabilizing blood sugar for mood stability.
Elimination strategy targets:
- Ultra-processed foods (more than five ingredients or unrecognizable chemicals).
- Industrial seed oils (soybean, sunflower, canola, corn, cottonseed).
- Refined carbohydrates and added sugars.
Positive additions:
- Prioritize EPA/DHA from fatty fish and monounsaturated fats (EVOO, avocado).
- Incorporate fermented foods supporting the microbiome, "where 95% of the body's serotonin is produced."
Movement as Medicine
Movement functions as a "biological insurance policy" for brain health.
- Zone 2 cardio: 150 minutes weekly of low-intensity movement increases BDNF (Brain-Derived Neurotrophic Factor).
- Resistance training: 2-3 sessions weekly, with muscle mass acting as a metabolic sink for cortisol.
- Post-meal walks: 10-minute walks after eating significantly reduce glucose spikes.
Targeted Supplementation
Supplements address dietary gaps using high-bioavailability forms.
| Supplement | Dosage | Benefit |
|---|---|---|
| Vitamin D3 + K2 | 5,000-10,000 IU D3 / 100mcg K2 (with fat) | Regulates 200+ genes; supports mood |
| Omega-3 | 2g-3g combined EPA/DHA | Reduces neuroinflammation |
| Magnesium | 300-400mg (Glycinate or Malate) | Glycinate preferred for anxiety/sleep |
| B-Complex | Methylated versions | Supports neurotransmitter synthesis |
Emotional Regulation & Trauma
When the nervous system remains in sympathetic activation, physiological gains are limited.
- Vagal tone: practice physiological sighs (double nose inhale, long mouth exhale) to trigger parasympathetic activation.
- Trauma processing: lifestyle changes build capacity, while modalities like EMDR or Somatic Experiencing address physiological trauma imprints.
Consult healthcare professionals before high-dose supplementation, particularly alongside psychiatric medications, as some supplements can interact with metabolizing enzymes.