😰 Anxiety
Low GABAergic tone / over-arousal
Racing thoughts, tension, trouble winding down.
A 2 pm caffeine cut-off, plus a 2-minute paced breath when anxiety spikes.
Caffeine's long half-life fuels evening anxiety; a paced breath drops arousal in ~90 seconds — the fastest self-rescue there is.
Move — the mechanics that fix it: Down-regulate
Zone-2 cardio, breathing/mobility work, magnesium; L-theanine for acute calm.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Inchworm
Fuel — foods to fuel it
- Spinach (cooked) (local SG)
- Pumpkin seeds (local SG)
- Tofu (firm) (local SG)
- Almonds (local SG)
- Dark chocolate (85%) (local SG)
Daily nutrient targets: magnesium: 400mg (goal), sugar: 25g (limit)
Stack — evidence-ranked compounds
- L-Theanine — ★★★★☆
- Magnesium — ★★★★☆
- Ashwagandha (Withania somnifera) — ★★★★☆
- Saffron (Crocus sativus) — ★★★★☆
- Apigenin — ★★☆☆☆
- Omega-3 (EPA/DHA) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes anxiety?
Low GABAergic tone / over-arousal. Racing thoughts, tension, trouble winding down.
What exercises help anxiety?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Inchworm.
What should you eat for anxiety?
Foods that support it: Spinach (cooked), Pumpkin seeds, Tofu (firm), Almonds, Dark chocolate (85%).
What supplements help anxiety?
Evidence-ranked options: L-Theanine, Magnesium, Ashwagandha (Withania somnifera), Saffron (Crocus sativus), Apigenin.