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Foods high in tryptophan include turkey, cottage cheese, chicken, eggs, and nuts (especially almonds). Just watch your portion, however. A handful of nuts might be perfect. You don?t want to devour a three-egg omelet with turkey right before bedtime. Choose wisely.

resveratrol 100 mg twice daily turmeric 350 mg twice daily vitamin D3 5,000 IU daily

DHA 1,000 mg daily (Note: It?s okay to buy DHA that comes in combination with EPA; opt for a fish oil supplement or choose DHA derived from marine algae.)

alpha-lipoic acid 600 mg daily coconut oil 1 teaspoon daily, taken straight or used

Homocysteine is an amino acid?like chemical, now generally regarded as being quite toxic to the brain; as noted above, you want to see a homocysteine level at around 8 micromoles per liter (µmol/L) or less. Having a homocysteine level of just 14?a value exceeded by many of my patients when

In sleep studies, ghrelin levels soared in response to inadequate pillow-time in men. This triggered a bigger appetite and a propensity to gravitate toward high-carb, low-nutrient foods that, once consumed, easily get turned into fat.

It?s the yin to leptin?s yang. Ghrelin is secreted by the stomach when it?s empty and increases your appetite. It sends a message to your brain that you need to eat.

you become leptin resistant.

The same happens with leptin. When the body is overloaded and overwhelmed by substances that cause continuous surges in leptin, the receptors for leptin start to turn off

The more refined and processed the carbohydrate, the more out of whack healthy levels of leptin and insulin become.

When your stomach is full, fat cells release leptin to tell your brain to stop eating.

Leptin oversees all energy stores. Leptin decides whether to make us hungry and store more fat or to burn fat. Leptin orchestrates our inflammatory response and can even control sympathetic versus parasympathetic

leptin is found in fat cells,

body?s rhythmic activities and a vast array of physiological functions, from hunger to sex.

influences all other hormones and controls virtually all the functions of the hypothalamus

It?s called leptin,

hadn?t been helped by antidepressants in the past finally reported improvements once they started to supplement

supplemental zinc has been shown to enhance the effects of antidepressants in people with major depression.

The nerve cells in your gut are not only regulating muscles, immune cells, and hormones, but also manufacturing an estimated 80 to 90 percent of your body?s serotonin. In

If you?ve got low cholesterol, you?ve got a much higher risk of developing depression. And the lower you go, the closer you are to harboring thoughts of suicide.