Psycho-Nutrition Workshop
Let’s start with a few reminders:
Neurotransmitters - Profiles & solutions
REMINDER OF THE READING OF YOUR RESULTS
-
Minor deficiency
0 ≤ Result< 5
No worries
-
Average deficiency
6 ≤ Result < 10
To be rebalanced
-
Major deficiency
Result ≥ 10
To be rebalanced as a priority
Zoom on each profile:
DOPAMINE
Starter / Energy / Voltage
Neurotransmitter that puts the nervous system under tension. ” ON “
- Strong personality
- Leadership
- Rational
- Comfortable with game tactics
- Strategic
- Competitor
Leader, drive the group more easily
- Introvert,
- Withdrawal into oneself,
- Lonely.
- Physical and psychic energy
- Optimized metabolism
- Self-confidence
- Decision-making and capacity for action
- Memory and strategy
- Concentration
You have a strong personality and a lot of energy. Enterprising and confident in your choices, you often hold positions of responsibility. Rational, you are more comfortable with facts and figures than with emotions and feelings. You have a self-critical spirit and stress is often a driving force in your daily life. You enjoy strategizing, leading, inventing action plans and problem solving. Activities related to knowledge and intellect stimulate you.
You are attracted to endurance sports and completion.
Your relationships will be more fulfilled if the people in front of you are more flexible.
A dopamine nature finds it difficult to stop and therefore risks becoming exhausted by expending more energy than it produces. Imposing OFF times will be beneficial for this profile: Cardiac coherence, reading, walks in the forest, sport without goal pressure, TV shows that give you a moment of relaxation.
Non-exhaustive list:
- Slowed physical and mental functioning.
- Decreased vitality and intellectual acuity.
- Difficulty concentrating, impression of slowness in the tasks to be accomplished due to lack of energy
- Irregular attention
- Loss of motivation.
- Anger, aggression, mood swings.
- Increased need for doping: caffeine, alcohol, cocaine
- Craving +++ for quick sugar to provide energy.
- Rising blood pressure and cholesterol, digestive problems, gastroesophageal reflux….
Feed :
Increase your protein intake, especially at breakfast and lunch.
Foods that contain the most Tyrosine and phenylalanine (dopamine precursor) are: Animal products, seafood, spirulina, seaweed, eggs, nuts, wheat germ, ricotta, cottage cheese cheese). Use wheat germ oil regularly.
Plants and nutrients beneficial to the lack of dopamine:
– Tyrosine, Phenylalanine, Iron (if needed), Vit B
– Rhodiola rosea, ginko biloba, turmeric, klamath
ACETYLCHOLINE
Creativity / Intuition / Nerve impulse propagation speed
Neurotransmitter that puts the nervous system under tension. ” ON “
- Very creative person
- Speed of thinking
- Communication
- Optimistic nature
- Comfortable with novelty
- Likes to transmit to others
Sensitivity to the well-being of the team, innovative spirit, ease of transmission
- Too pragmatic
- Loss of reality
Acetylcholine acts on:
- Comprehension speed
- Ability to memorize and learn
- Speed of reactions to stimuli
- Determines the biological age of the brain
You are a very creative person and open to new ideas. You think quickly and know how to listen to your intuition. You are comfortable with words and communication. Very sociable, you love to expand your circle of friends and your relationships. Of an optimistic nature, you invest a lot in others, both in the private and professional domains. Spiritual practices attract you. You have difficulty introducing logic and rationalism into your decision-making.
This profile is often found in creative professions, communication, teaching, advertising, etc.
Your relationships will be more balanced with a more rational temperament.
An Acetylcholine nature may find it difficult to refocus on itself and therefore risks becoming exhausted by expending more energy than it produces. Imposing time alone will be a way to recharge your batteries by practicing reading, visual meditation, regular endurance sports.
Non-exhaustive list:
- Impaired memory, learning difficulties
- Decrease in sensory perceptions on the physical level, slowing of body responses. Slowed reflexes
- Increase in the number of accidents or falls
- Objects out of place, negligence
- Loss of enthusiasm
- Flight from the outside world and withdrawal
- Increased difficulty coping with orders, schedules and daily tasks
- Pain in muscles and joints
- Desire to snack and attraction to fatty foods.
- Need to consult with many alternative therapists.
- No improvement on antidepressants.
Feed :
Increase your protein and fat intake, especially at breakfast and lunch.
Foods that contain the most choline (Precursor) are: Egg yolk, liver, pork, white meats, salmon, almonds, cod, macadamia nuts, wheat germ, avocado, cheeses…
Plants and nutrients beneficial to the lack of acetylcholine:
– Choline, Phosphatidylserine
– Ginkgo biloba, Bacopa
– Acetyl L-carnitine, antioxidants, fish oils, Vit B5, B9, B12
GABA
Rhythm / Self-control / Stability
Neurotransmitter that pauses the nervous system “OFF” slows nerve impulses
- Stable and balanced personality
- Like to organize
- Reliable person
- Likes order and respect for rules
- Bears stress loads more easily and calmly
- Reliable person
- Likes order and respect for rules
- Bears stress loads more easily and calmly
Provides discernment, perspective, support and framework
- Instability,
- Anguish
Gaba acts on:
- Natural anxiolytic
- Serenity, calm
- Sociability and altruism
- The organization
You are a stable person who can always be relied on. Balanced, this nature is good at setting goals, organizing a project, establishing a schedule. You take pleasure in fulfilling your obligations and you like to take care of the people around you.
Keeping in touch with your close friends is important and you are always available to them. You are sensitive, calm, anger very little for you! You respect tradition, conventions, institutions. You enjoy reading history books and bibliographies. Often a collector, you like everything to be in its place.
This profile is often found in the professions of administration, accounting, care for others, police officer, and all areas that require organizational skills.
Your relationships will be more complicated with a strong dopamine profile that can destabilize you.
A nature with too much Gaba can push you to put all your energy at the service of the other. Too much emotional dependence prevents you from making your decisions for yourself, and you are extremely impacted by outside judgment.
Non-exhaustive list:
- Difficulties in managing stress, the unexpected
- Anxiety, nervousness, irritability, agitation, impulsiveness, fears in anticipation
emotional instability - All parts of the body can be affected, and all types of memory in difficulty
- Dizziness, blurred vision, cough, lump in throat
- Tachycardia, premenstrual syndrome, functional colopathy, allergies, blood pressure problem
- Problem falling asleep with cogitation, night sweats
- Slowing of transit
- Inflammation and decreased immunity
- Better under anxiolytic
- Need to snack all day
Feed :
Ensure an adequate intake of glutamine-rich complex carbohydrates.
Almonds, whole oats, whole wheat, liver, halibut, lentils, rice bran, oranges, vegetables….
Watch out for the low-carb ketogenic diet for this group.
Plants and nutrients beneficial to the lack of Gaba:
– Glutamine, L-theanine, Inositol, calcium, potassium, magnesium + taurine, Vit B6
– Ashwagandha, passionflower, rhodiola, valerian
– Take care of your intestinal flora.
SEROTONIN
Synchronization / Joy of living / Epicureanism
Neurotransmitter that pauses the nervous system “OFF” slows nerve impulses
- Love the change
- Always up, positive character
- Enjoy the moment
- Go-getter nature
- A lot in contact with others
Bond with sponsors, team, helps stay positive in game
- Egocentrism,
- Loss of rationalism,
- Impulsivity +++
Serotonin acts:
- Visual memory: Locating oneself in space.
- Recharge the brain and the body.
- Calm at the end of the day
- Physical co-ordination.
- Quality of sleep as precursor of melatonin.
You know how to appreciate the present moment, doing multiple activities brings you pleasure both in the private and professional spheres.
Change and novelty stimulate you and you like things to be done quickly. You love having a good time and sharing good meals. Often attracted by strong sensations, you are always up for climbing a mountain, skiing, hang-gliding….
Your loyalty is unwavering at work, with family and with your friends. We appreciate your practical sense and the way you always make the best of a situation.
This profile is good for trades and activities that require good coordination: construction workers, hairdressers, bartenders, pilots, pro athletes, etc.
This go-getter and optimistic nature is also found in all trades related to contact: craftsmen, traders, salespeople…
A nature with too much serotonin can cause extreme nervousness. You then become hesitant and vulnerable in the face of criticism with a panic fear of displeasing and deep sadness.
Non-exhaustive list:
- Disconnection between body and mind
- Depression, anxiety, loss of meaning in life
- Withdrawn, less desire to see people, to party
- Obsessive Compulsive Disorders
Lack of pleasure, decreased libido, erectile dysfunction in men - Need for alcohol or psychotropic in the evening
- Poor quality sleep with or without nocturnal awakenings
- Feeling of being constantly tired
- Improvement on antidepressant
- Irrepressible craving for sugar and/or salt, especially at the end of the day, need to eat more to compensate
Feed :
Ensure an adequate intake of complex carbohydrates rich in tryptophan from 5 p.m.
Chicken, turkey, chocolate, cottage cheese, ricotta, whole oats, wheat germ….
Avoid eating too much protein on the evening meal.
Make a sweet snack: fruit, dark chocolate, almonds around 5 p.m. to allow tryptophan to convert into serotonin.
Plants and nutrients beneficial to the lack of Serotonin:
– Tryptophan, 5HTP, griffonia, Rhodiola, saffron, St. John’s wort, turmeric, Vit B, magnesium
– Melatonin / valerian if sleep problem
Also to remember and not to neglect
B vitamins
Magnesium
Recovery time
Omega 3
Adaptogenic plants
Rhodiola, Ashwagangha, Shisandra, Ginseng, Eleuctherococcus
Neurotransmitters & food
Food protocol to balance your neurotransmitters
Morning
DOPAMINE (Tyrosine)
ACETYLCHOLINE (Choline)
SEROTONINE (Tryptophan)
-
Hot drink without sugar
+ 1 option of your choice: - high-protein pancake (1 whole egg with 2 small tablespoons of buckwheat flour, 1 tablespoon of almond powder) butter or mashed oilseed spread or white ham, bacon, smoked salmon….
- 30 g goat's or sheep's cheese with buckwheat crackers or wholemeal bread with butter + ham
- 1 omelette (2 whole eggs + 1 white) with crackers + butter
- 2 soft-boiled eggs, fried, shelled with 1 seasonal fruit and about ten almonds and buttered toast
- 1 natural vegetable yogurt with oilseeds, 1 fruit and a dose of protein powder
Midday
DOPAMINE (Tyrosine)
ACETYLCHOLINE (Choline)
SEROTONINE (Tryptophan)
- Protein: 2 whole eggs + 1 white (if not eaten in the morning) / tofu / fish or a portion of meat.
- Small oily fish twice a week such as mackerel sardines (omega 3)
- Vegetables at will
- Starches: favor low glycemic indexes (whole grain rice, wholemeal pasta, quinoa, legumes, sweet potato, buckwheat, etc.)
- 1 tablespoon of raw oil (rapeseed, olive, flax, walnut, etc.) to add to food
- 1 yoghurt or 30 g goat's or sheep's cheese or 1 sugar-free compote or 2 squares of mini 70% dark chocolate
Afternoon
GABA (Glutamine)
SEROTONINE (Tryptophan)
-
+ 1 dose of protein powder
+ 1 option of your choice: - 1 fruit with a dozen oilseeds or dark chocolate
- 3 plain Swiss rolls with oilseeds and/or 1 fruit
How to prepare for your match and optimize recovery :
Snack including:
- 1 source of protein: skyr, chicken, cheese…
- Moderate GI carbohydrates: Fruits, low sugar cookies, dates, compotes, dark chocolate
- Good fats: avocado, oilseeds, peanut butter
- 1 magnesium / potassium intake before and after exercise
- Water bottle: 1 vial of quinton hypertonic plasma
Evening
GABA (Glutamine)
SEROTONINE (Tryptophan)
- Vegetables at will, and low GI starchy foods.
- If protein prefer fish or white meats
- 1 tablespoon raw omega 3 oil
- 1 compote without added sugar, 1 yoghurt or 2 squares of dark chocolate
Example of protein on a day for an athlete:
- Morning: 2 eggs + 3 small Swiss
- Lunch: 120 g of chicken
- Snack: 30g protein powder
- Evening: 150 g of salmon or 200 g of tofu
=> 120g of protein
For vegetarians, combine on the same meal :
- Cereals (rice, bulgur, quinoa, wheat, etc.)
- Vegetables (lentils, chickpeas, kidney beans, etc.)
- Oilseeds (walnuts, almonds, cashews, etc.)
- Cheese or hemp
Avocados 2 to 3 times a week for lunch or dinner.
Animal proteins are to be preferred in the morning and at noon
Bread is according to the digestive tolerance of each
WANT TO GO EVEN FURTHER?
Schedule an individual appointment
Never underestimate your own ability to change!
These results now allow you to have the first keys to improve your daily vote. Do not hesitate to make an appointment via the contact form below so that we can discuss your situation.