A Doctor’s Summer Guide to Better Brain Health

and... we closed on our new home!

Apr 21, 2025

Hey friends,

We did it—we officially closed on our new home in San Diego on Friday.

Technically our realtor has the keys, but we’re buzzing with excitement. The house is completely empty right now, and we get to build it out from scratch—furnishing it room by room, growing a dream backyard garden, setting up my home office for my new integrative mental health telehealth practice (COMING SOON!), and turning part of the garage into a home gym.

I’m planning to bring you all along for the journey. Every time I build out a space, test a new piece of furniture, or plant something new in the garden, I’ll share it here—with honest recs and updates. If you’d be into seeing that (or if you have advice for me), let me know in the comments!

Now, let’s dive into today’s topics:

💊 Creatine for Mental Health: Hype or Hope?

You might know creatine as the go-to supplement for gym gains—but emerging research shows it might also help support mental health

Ari and I doing box jumps, did we land it?

Psychiatrist Dr. David Puder recently published a fantastic breakdown of the evidence for creatine in depression, bipolar disorder, cognitive performance, and even PTSD. Here’s what stood out:

🧠 The Science So Far:

Depression: Several studies show that creatine (5g/day) added to therapy or SSRIs may speed up response time and boost symptom relief—especially in women and young adults.
Cognition: Under stress (like sleep deprivation), creatine has been shown to improve attention, processing speed, and brain energy metabolism.
Brain bioenergetics: It appears to helps neurons regenerate ATP (energy) more efficiently, which may support emotional regulation and cognitive function.

⚖️ The Risks?

Overall, it’s very safe. Some people report mild GI discomfort (like bloating or diarrhea), but long-term studies in healthy individuals show no harm to kidney function.
One caveat: There have been a few reported manic switches in patients with bipolar disorder, so this population may require more monitoring.

👨‍⚕️ My Take: I’ve been taking one teaspoon (roughly 5 grams) of creatine daily for the last 5 months—not for mental health originally, but for strength training benefits. I mix it into almond milk each morning and can’t even taste it. But after diving into the research today, I’m more convinced of its potential. I’ll be talking with patients about this more often—and staying tuned as new studies roll out.

🌞 How to Reset Your Mental Health for Summer

This week, I was featured in The Telegraph in the UK sharing one of my favorite mental health tips: using rhythmic exercise to reset your mood.

Things like swimming, cycling, or running aren’t just good for your body—they help lower cortisol, boost serotonin, and regulate your nervous system.

Here’s the exact quote I shared:

“Rhythmic, repetitive exercise—like swimming, running, cycling or rowing—helps ground us by focusing on the body and breath. They can significantly reduce symptoms of anxiety by promoting emotional regulation and stress resilience.”

Here are a few other ways to protect your health this summer:

☀️ Refresh your sunscreen game:
Check expiration dates on last year’s bottle—UV protection breaks down over time. Mineral sunscreens (like zinc oxide) are great for sensitive skin.

🛏 Cool your room at night:
As temps rise, keep your bedroom cool and dark for deeper sleep. No blackout curtains? Try an eye mask—it works just as well. This is the one I use every night.

📰 Read the full Telegraph article here: 22 easy ways to reset your health for summer

💰 Financial Wellness = Mental Wellness

Every year for my niece’s birthday, I give her $100—but there’s a catch. She’s not allowed to spend it.

Instead, we invest it together. I’m teaching her the basics: stocks, index funds, compound interest. She’s 12, so she’s mostly bored, but one day I think she’ll thank me.

Why do I do this? Because financial health is related to mental health. It’s hard to feel secure when you don’t have the resources for food, housing, or a stable future.

Here are three money moves I recommend:

But first, A Quick Thank You:

Writing this newsletter has been one of the most meaningful parts of my journey. My mission is simple: to make evidence-based mental health education accessible to all. This newsletter is 100% free. For those who choose to donate—thank you. Your support goes directly into making this newsletter the best it can be.

1. Build an emergency fund.
Start with one month of expenses. Then aim for three. Six is the ultimate goal. Keep it in a high-yield savings account so it’s easy to access and earns decent interest.

2. Use retirement accounts wisely.
If you’re an employee, your company may offer a retirement plan like a 401(k) or 403(b), which lets you invest with tax advantages. If you’re self-employed, consider options like a solo 401(k). And no matter your job status, a Roth IRA is another great way to invest for retirement with long-term tax benefits.

3. Learn the basics yourself.
You don’t need a finance degree. Just a good book or podcast can change your financial future.

I love Rich AF by Vivian Tu—it’s smart, no-fluff, and super digestible.
For healthcare folks, The White Coat Investor Podcast is packed with tips on everything from HSAs to student loans.

The biggest mistake I see? Paying someone a large % of your portfolio to do something you could learn to manage on your own. By the way, I made this mistake early on in my career - so I can say this from experience. That said, I’m all for bringing in fiduciary financial advisors when needed—just know the basics first.

Whether you’ve been with the Mental Health Movement Newsletter since January 2024 or just joined—thank you.

Wishing you balance, health, and peace.
—Dr. Jake

Thank you for reading.
I’m so grateful you’re here. Thanks for investing in your health and taking steps toward a more balanced life—we’re in this together.

Let’s keep the conversation going:
Have a topic you'd love me to cover? Leave a comment—I read every one and do my best to respond.

Mental Health Movement by Dr. Jake Goodman

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