The Brain, Body, and Serotonin

Passing my nutritionist exam has been one of those "bucket list" dream goals. The kind that sits at the top for years, quietly nudging from the sidelines while life is busy pulling you in new, totally unexpected directions. I started my online fitness business ten years ago, full of plans to check this off quickly, but let’s be real: nothing ever goes as planned (and thank goodness for that!). The pivots, the "Oh, so we're doing this now?" moments, even the injuries, have all been tough teachers, and I wouldn't trade them for anything. Each detour has given me a deeper appreciation for science, healing, and what it means to truly nourish to flourish.

The DOSE Happy Hormones and a Serotonin Rabbit Hole

Let’s talk DOSE: dopamine, oxytocin, serotonin, and epinephrine—the all-stars of the "feel-good" family. Recently, I've been obsessed with understanding how these hormones really work, especially serotonin. I stumbled on a case study and suddenly found myself in a full-blown rabbit hole—a classic nutrition geek move.

Here's something that is amazing: up to 95% of our serotonin is created right in the gut. I used to think more serotonin in the gut meant more happiness, period. But nope. The blood-brain barrier is basically like a bouncer for the VIP serotonin club in your head—gut serotonin isn’t getting past that red rope.

But don't sleep on gut serotonin—it’s wildly important for digestion, reducing abdominal pain, and even helping our blood flow properly. Your gut is basically a behind-the-scenes wellness boss, keeping things humming so the rest of you can function and thrive.

So How Does the Brain Get Its Serotonin?

If gut serotonin can't help with mood, how does the brain get what it needs? Enter: tryptophan. This amino acid is the real MVP. It actually can cross the blood-brain barrier, and when it gets inside, it's converted into serotonin (and melatonin, which is why what you eat can literally help you sleep better at night).

Foods That Feed Your Gut and Brain

After years of endurance running and experimenting on myself, these are my go-to serotonin-supporting foods, simple, whole, and powerful:

Beans and lentils (hello fiber, stable energy, and gut love)

Nuts and seeds (walnuts, pumpkin seeds, sunflower seeds—snack perfection)

Salmon and eggs (the protein powerhouses)

Oats, spinach, and dark leafy greens (think breakfast bowls or big salad energy)

Dairy like Greek yogurt, if that’s your jam

Building meals around these foods is like sending out all the right invitations to a party where both your gut and your brain get to thrive.

Nourish to Flourish

Nourishing our bodies for brighter moods and stronger futures is about being intentional, not perfect. Life will absolutely throw curveballs - ankle sprains, business pivots, 12-week client sprints, but that’s where the potential for growth really lives. So, sprinkle extra seeds on that salad, cook up some lentils in your next meal, and celebrate the fact that each bite can help you revive, inside and out.