Lifestyle Tips to Support Your Nervous System

• Meditation with your legs up the wall (5–10 minutes daily): this posture supports lymphatic drainage and circulation while bringing our bodies back into a parasympathetic state. Combine it with meditation for an absolute power combination!

• Take 3 deep diaphragmatic belly breaths before each meal: assists digestion (activates the rest and digest nervous system) and builds the habit of breathwork, a magical tool for staying present and calm.

• Refrain from using your phone first thing in the morning: this habit robs you of sovereignty. Avoid electronics (especially social media) for at least 30 minutes upon rising, and replace with a nurturing morning routine instead. This is a must for mental clarity and zen.

• Add : this habit robs you of sovereignty. Avoid electronics (especially social media) for at least 30 minutes upon rising, and replace with a nurturing morning routine instead. This is a must for mental clarity and zen.

Nutritional Support for Your Nervous System

• Increase complex carbohydrates in diet: supports tryptophan uptake in the brain, thus supporting serotonin production.

• A handful of Australian-grown walnuts mixed with pepitas daily: omega-3 fatty acids support reducing neuronal inflammation and enhancing cognition. Pepitas are high in zinc, an essential pre-cursor and cofactor for brain function.

• 1 cup of blueberries per day: super easy to add to your breakfast or into a smoothie. Their antioxidant content has been associated with improvements in mood disorders and mental clarity.

• Limit caffeine: think one coffee per day, before 12 pm but not directly upon rising. Caffeine increases cortisol (stress hormone). Try substituting your morning coffee for a matcha latte.

Herbs and Supplementation to Support Your Nervous System

(Note: only taken under the supervision of a qualified healthcare practitioner)

• Glycine: boosts serotonin and melatonin production. Helpful if anxiety peaks in the evening or if you have sleep issues.

• L-theanine: supportive of GABA production and provides calm, sustained energy without the drowsiness effect.

• Anxiolytic and adaptogenic herbs: botanicals with anti-anxiety properties and/or neuroendocrine support to help the body adapt to stress.

• Psychobiotics: specific probiotic strains shown to benefit mental health.

Herbs and Supplementation to Support Your Nervous System

(Note: only taken under the supervision of a qualified healthcare practitioner)

• Glycine: boosts serotonin and melatonin production. Helpful if anxiety peaks in the evening or if you have sleep issues.

• L-theanine: supportive of GABA production and provides calm, sustained energy without the drowsiness effect.

• Anxiolytic and adaptogenic herbs: botanicals with anti-anxiety properties and/or neuroendocrine support to help the body adapt to stress.

• Psychobiotics: specific probiotic strains shown to benefit mental health.

About Elise Barlow

Founder of MVMT Society & Creator of Glow in 20.

Elise Barlow is an internationally certified Polestar Pilates Master Instructor, Mentor, and Teacher Trainer with over 10 years of experience. She combines expert training with the lived wisdom of motherhood to create intelligent, results-driven programs that empower women worldwide to build strength, confidence, and lasting results—all from the comfort of their own homes.