We often talk about food in terms of calories, macros, or weight loss goals—but what we eat has a profound influence on how we feel mentally and emotionally. At Energize Health & Hormones, Dr. Heidi Queen’s integrative approach to primary care goes deeper than prescriptions and checkups—it includes a dedicated focus on nutrition and its impact on every system in the body, including the brain.

As part of her personalized, concierge-style healthcare model, Dr. Queen collaborates closely with two expert nutritionists—Cherie Paige, Nutritional Therapy Practitioner (NTP), and Ashley Swanson, Functional Blood Chemistry Analyst (FBCA)—to help patients address root causes of imbalance, including those that contribute to symptoms of anxiety, depression, and chronic stress.

Gut Health: Your Second Brain

You may have heard the phrase “gut-brain connection,” and it’s not just a trendy buzzword. Roughly 90% of serotonin—your body’s key mood-regulating neurotransmitter—is produced in the gut, not the brain. That means your digestive health plays a foundational role in your emotional well-being.

Cherie and Ashley often begin by supporting gut health as a starting point for mental health. Together with Dr. Queen, they help patients incorporate probiotic-rich foods like yogurt, kimchi, and sauerkraut, as well as prebiotic fibers from foods such as garlic, apples, and jicama. These foods feed the beneficial bacteria in the gut, which in turn help regulate neurotransmitters and reduce inflammation.

Just increasing dietary fiber can make a difference—some research shows that every 5g increase in fiber intake is linked with a lower risk of depression.

Blood Sugar Balance: Beyond Metabolism

Mental health symptoms like anxiety, irritability, or brain fog can often be traced back to blood sugar swings. When blood sugar crashes, the body responds with a surge of cortisol, the stress hormone—triggering sensations like a racing heart, cold sweats, or shakiness. Sound familiar?

The nutrition team at Energize Health & Hormones helps patients rebalance their meals to stabilize energy and mood throughout the day. A typical approach includes:

• Plenty of non-starchy vegetables
• A palm-sized portion of clean protein
• Healthy fats like avocado, olive oil, or nuts
• Optional starchy carbs (depending on individual needs)

It’s not about restriction—it’s about giving your brain the steady fuel it needs to keep you feeling focused, calm, and emotionally resilient.

Micronutrients That Matter

Some nutrients play an outsized role in supporting mental clarity, stress regulation, and emotional health. Two essentials to watch? Magnesium and B vitamins.

Magnesium supports the nervous system and is involved in hundreds of biochemical reactions—including those that influence sleep, relaxation, and neurotransmitter production. Many people are deficient and don’t even know it. B vitamins, especially B6, B12, and folate, are also critical for mood and cognitive function.

At Energize Health & Hormones, nutrient testing is often recommended to detect and correct deficiencies that may be subtly driving symptoms. This targeted approach helps patients feel better faster—without the guesswork.

Inflammation and Mood Disorders

Inflammation is at the root of many chronic conditions, including those affecting mental health. Studies show that people with depression and anxiety often have elevated levels of inflammatory markers in their blood—and even short-term inflammation can disrupt brain signaling and blunt the brain’s reward response.

Reducing inflammation through nutrition can lead to noticeable shifts in mood, energy, and motivation. That’s why Dr. Queen’s team encourages a diet rich in:

• Fruits and vegetables
• Whole, unprocessed foods
• High-quality protein sources
• Omega-3 fatty acids (from fatty fish, flax, or supplements)

At the same time, they help patients reduce or eliminate common inflammatory culprits like refined sugar, processed grains, seed oils, and excess alcohol.

Lifestyle Practices for a Balanced Brain

Food is foundational—but it’s only one part of the equation. Mental wellness also depends on how you move, how you sleep, and how you handle stress. Dr. Queen’s integrative care model reflects this bigger picture.

Research shows that daily movement—even walking 8,000–10,000 steps—can have an antidepressant effect. Mindfulness practices like meditation or deep breathing also rewire the brain’s stress response over time. Apps like Calm or Waking Up with Sam Harris can be great tools for getting started.

Ashley and Cherie work with patients to build routines that include these habits in sustainable, personalized ways—layered into nutrition and supplement plans for long-term support.

A Personalized Approach to Mental Wellness

At Energize Health & Hormones, nutrition isn’t just a side note—it’s a powerful tool in the quest for better health, and especially for supporting your emotional and cognitive well-being. Dr. Queen’s partnership with Cherie Paige and Ashley Swanson brings depth and expertise to every patient care plan.

Whether you’re navigating chronic stress, struggling with energy or mood swings, or simply want to feel more like yourself again, nutrition could be a meaningful piece of the puzzle. And you don’t have to do it alone.

To learn more about how personalized nutrition counseling can support your health journey, schedule a consultation with Dr. Heidi Queen and her team today. Call (415) 548-7901 or feel free to use our contact form.