The STACK TEN Diet: Boosting Tryptophan for Serotonin

Dr. Brennan Spiegel, author of Pull: How Gravity Shapes Your Body, Steadies the Mind, and Guides Our Health, reveals how gravity shapes everything from our digestive health to our emotional wellbeing in this fascinating exploration of "biogravitational medicine." He presents the revolutionary concept that conditions like IBS and depression may be tied to how well our body resists gravity.

• Gravity resilience refers to how well your body manages Earth's gravitational force
• People with hypermobility conditions like Ehlers-Danlos syndrome often experience gut issues when their internal suspension systems are compromised
•  The gut hangs from a suspension system like ‘ornaments on a Christmas tree,’ and if it weakens, the intestines can sag, leading to digestive issues
• Our language around emotions reflects our relationship with gravity – we feel "down" when sad and "up" when happy
• Most serotonin (90–95%) is made in the gut with help from our microbiome, where it helps regulate muscles and systems that manage our body’s relationship with gravity
• Strategies to strengthen gravity resilience
• Hypopressive exercises that draw the belly upward can improve internal organ support
• The STACK TEN diet focuses on tryptophan-rich foods to support serotonin production
• Mental and physical resilience share similar concepts - the ability to "bend without breaking"

Check out Dr. Spiegel's new book "Pull" releasing October 7th, which explores how gravity affects human health and how building gravity resilience can help us find balance, stand stronger, and live longer.

References and Resources:

The Gravity Doctors Podcast Link

Brennan Spiegel MD’s book, Pull (This is an affiliate link. We may earn a small commission at no extra cost to you and only recommend products we trust.)

Effect of diet on serotonergic neurotransmission in depression. Neurochem Int. 2013;62(3):324-329.

Tryptophan-rich diet is negatively associated with depression and positively linked to social cognition. Nutr Res. 2021;85:14-20.

J. Wurtman: Brain serotonin, carbohydrate-craving, obesity and depression. Obes Res. 1995;3 Suppl 4:477S-480S.

Research on sleep & tryptophan Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annu Rev Nutr. 2021 Oct 11;41:309-332.

Amy Cuddy's paper on "The Power Pose" highlights how adopting confident postures can boost mood, increase self-assurance, and positively influence how others perceive you!

Learn more about Kate and Dr. Riehl:

Website: www.katescarlata.com and www.drriehl.com
Instagram: @katescarlata @drriehl and @theguthealthpodcast

Order Kate and Dr. Riehl's book, Mind Your Gut: The Science-Based, Whole-body Guide to Living Well with IBS.

The information included in this podcast is not a substitute for professional medical advice, examination, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider before starting any new treatment or making changes to existing treatment.