The Anti-Stress Protocol:
Diet & Supplements
This guide is part of our 3-part series designed to help you eliminate stress, reduce inflammation, and speed up recovery time from living a high performance lifestyle.
Implementing these changes all at once can be overwhelming. Start with a few that resonate most with you and gradually incorporate more over time.
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Disclaimer: The information provided below is for informational purposes only and should not be considered medical advice. The statements on this page have not been evaluated by the Food and Drug Administration. Products listed below are not intended to diagnose, treat, cure, or prevent any disease.
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Always consult your healthcare provider before starting any supplement regimen, especially if you are pregnant, nursing, taking medications, or have a medical condition. Individual results may vary.
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Table of Contents
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What to Consume & Avoid
Consume Real Food
Focus on whole, unprocessed foods. The healthiest foods are typically located along the perimeter of the grocery store.
Plan your meals in advance to avoid reaching for convenient but unhealthy options when stressed.
When you eat, prioritize quality proteins, healthy fats, and complex carbohydrates from vegetables and fruits.
Try consuming water or cold-pressed, low-sugar juices/smoothies 90% of the time.
If you currently consume a lot of sugar or caffeine, gradually reduce your intake to minimize withdrawal symptoms.
Avoid Processed and Sugary Foods
These can cause rapid spikes and crashes in blood sugar, leading to increased cortisol release and mood swings.
Avoid Excessive Caffeine
While small amounts can be tolerable, too much caffeine can overstimulate the nervous system and increase anxiety.
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Avoid Excessive Alcohol
Alcohol can disrupt sleep patterns and contribute to increased anxiety and depression over time.​
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Magnesium
Magnesium is our #1 supplement recommendation for stress management and overall health. Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, and muscle/nerve function. It also plays a key role in regulating the body's stress response.
Magnesium glycinate (for nighttime)and magnesium malate (for daytime) are both great due to having a relatively high bioavailability.
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Recommendations: If you’re new to magnesium, start with 100-125mg and see how your body responds. Slowly work your way up to 400-800mg for better results.
Be aware that magnesium can interact with certain medications, so consult with a healthcare provider if you're on any prescription drugs.
Adrenal Cocktails
An adrenal cocktail is a drink that replenishes essential minerals and nutrients that help the body manage stress.
Some people drink adrenal cocktails in the late morning or afternoon to combat energy dips, but it’s generally recommended not to take them too close to bedtime due to the energy boost they may provide.
Adrenal Cocktail Recipe
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4 oz. of fresh squeezed orange juice (for vitamin C)
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1/4 tsp of cream of tartar (for potassium)
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A pinch of sea salt
Pre-made Adrenal Cocktails:
Jigsaw Adrenal Cocktail + Wholefood Vitamin C
B-Complex
B-Complex is a supplement that contains 8 different B-vitamins. Each of these vitamins has specific functions, and they work synergistically to support the body's stress response, energy production, and nervous system function. B-vitamins are water-soluble, meaning the body doesn't store them, so regular intake is important.
Recommendation: Take a B-complex supplement daily, preferably with meals. If you follow a vegetarian or vegan diet, pay special attention to your B12 intake, as this vitamin is primarily found in animal-based products.
Recommended Supplements:
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Thorne Research B-Complex Capsules (universal)
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Ancestral Supplements Beef Liver Capsules (animal-based)
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Bragg Nutritional Yeast (vegan/vegetarian)
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Omega-3 Fatty Acids
Research shows that sufficient omega-3 levels can help reduce anxiety, improve stress resilience, and support overall mental health.
Modern diets are often severely deficient in omega-3s while being excessive in competing omega-6 fatty acids, creating an imbalance that can contribute to chronic inflammation and increased stress sensitivity.
Supplementing with Omega-3s can help restore this balance and enhance your body's stress management capabilities.
Recommended Supplements:
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Jigsaw Health Cod Liver Oil (animal-based)
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Sports Research Algae Oil (vegan)
Taurine
Taurine is an amino acid that has been shown to have anti-inflammatory and antioxidant properties. It may help reduce cortisol, the body’s primary stress hormone. Taurine is naturally found in animal proteins, particularly in fish and meat.
It plays a crucial role in several of the body's processes, including regulating mineral balance, supporting the central nervous system, and aiding in the proper function of skeletal muscles. Research has shown that taurine supplementation can help reduce symptoms of anxiety and stress, potentially by modulating the activity of the neurotransmitter GABA.
Recommendations: Supplement with 500mg of taurine daily. If you're vegetarian or vegan, supplementation may be particularly beneficial as your diet may be naturally low in taurine.
Recommended Brand:
Hydration
Proper hydration is crucial for managing stress and maintaining overall health. Even mild dehydration can affect cognitive function, mood, and energy levels. When we're dehydrated, our body perceives this as a stressor, which can elevate cortisol levels.
Adding a pinch of high-quality sea salt or electrolyte powder to your water can help replace electrolytes lost from stress and support proper hydration at a cellular level.
Recommendations: Drink water with ¼ teaspoon of sea salt per 16 oz throughout the day. Once or twice a day, consider swapping the sea salt for an electrolyte powder packet, which includes a more comprehensive spectrum of electrolytes beyond what salt alone provides.
Aim for half your weight (lbs) in ounces of water per day - more if you're physically active or in a hot environment.
Recommended brands:
Green Juice
Green juices are fruit & vegetable cocktails packed with nutrients that can help reduce inflammation and support detoxification. They can be rich in chlorophyll, which has been shown to have blood-building properties and may help reduce the effects of stress on the body.
This can be especially useful for busy business owners who might not always have time for balanced meals.
Recommendations: Aim for 8 oz of green juice daily, preferably made from low-sugar fruits and vegetables.
It's best to prepare the juice fresh or choose cold-pressed options to maximize nutrient retention.
Make juice using a juicer. Alternatively, you can mix ingredients in a blender, and strain the fruit and vegetable fiber out using a strainer.​