Much like other wellness practices, microdosing is not a stand-alone practice that delivers magical results without any other lifestyle changes. While a large majority of individuals do experience noticeable changes in their mood, creativity, and productivity, the extent of these benefits varies strongly across the board. Just as exercise without a clean diet isn't as effective, microdosing without a supportive lifestyle is limited in its efficacy. So what are some lifestyle changes that best support a microdosing practice? Here are the top 5 lifestyle changes I most recommend to my clients: Get Ample Sleep: Microdosing works wonders on our neural synapses promoting neuroplasticity and the formation of new neural connections. Getting ample sleep allows you to get the most out of your microdose practice by ensuring that your brain is in an optimal state to play along! Think of microdosing as a fun dance party for your brain where it gets to learn a whole new set of moves; a tired brain is simply not going to be as versatile as a well-rested brain. Avoid/Strongly Reduce Stimulants: Caffeine and amphetamines (like Adderall) increase cortisol production in the body sending the brain into a stress response. A stressed brain is focused on survival, not productivity. Do you rather use your microdose superpowers on calming an anxious brain or boosting the creative power of a calm brain? Prioritize Healthy Fats: Healthy fats are not only the most accessible source of energy for the brain, but they are also the optimal source. Aside from the "no junk food, no processed sugars" standard, avoiding foods with a high-glycemic index like bread, potatoes, cereal, rice, crackers, watermelon, and pineapple seems to offer the most supportive body chemistry for optimal microdosing results. My favorite source of healthy fats are avocados, sardines, nut butter, and olive oil. Move Your Body: Movement and exercise keep our bodies and brains in optimal health. An exercise regimen as simple as a 20-minute walk a day has been proven to increase longevity, improve mental health, prevent cognitive decline, and support our immune functions. I recommend mindful walks on microdosing days to all my clients who find great consolation, inspiration, and joy in the practice, often reporting an enhanced sense of connection with the self, others, and spirit. Avoid Toxic/Triggering Influences: Micordosing is an invitation to slowing down, connecting with our tender parts, and discovering peace in stillness. While engaged with the practice, but especially on active dosing days, it is recommended to avoid triggering and toxic influences like confrontations, arguments, intense and violent media (video games, movies, news, etc). Instead, opt-in for supportive influences like calming music, walks in nature, journaling, connection with grounded and calm individuals, and inspiring reads. Your soul will thank you for the much-needed balance and calm, plus, a balanced and calm mind is a creative and insightful mind.
