🌧️ Low Mood / Depression
Low monoamines + inflammation
Persistent low mood, anhedonia, low drive.
Move your body daily, and log one small win.
Exercise rivals first-line antidepressants; naming a tiny daily win is the evidence-based behavioural lever. Not a substitute for care.
Move — the mechanics that fix it: Exercise as first-line
Regular aerobic + resistance exercise has antidepressant effect; seek care for persistent symptoms.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
- Bodyweight Squat
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Blueberries (local SG)
- Tuna (canned in water) (local SG)
Daily nutrient targets: omega3: 2000mg (goal), choline: 500mg (goal), fiber: 30g (goal), sugar: 30g (limit)
Stack — evidence-ranked compounds
- Omega-3 (EPA/DHA) — ★★★★★
- Saffron (Crocus sativus) — ★★★★☆
- 5-HTP / L-Tryptophan — ★★★☆☆
- Vitamin D3 (+ K2) — ★★★★★
- SSRIs (Sertraline, Escitalopram) — ★★★★★
- Caffeine — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes low mood / depression?
Low monoamines + inflammation. Persistent low mood, anhedonia, low drive.
What exercises help low mood / depression?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch, Bodyweight Squat.
What should you eat for low mood / depression?
Foods that support it: Salmon (cooked), Kiwi fruit, Sardines (canned in water), Blueberries, Tuna (canned in water).
What supplements help low mood / depression?
Evidence-ranked options: Omega-3 (EPA/DHA), Saffron (Crocus sativus), 5-HTP / L-Tryptophan, Vitamin D3 (+ K2), SSRIs (Sertraline, Escitalopram).