Probiotics, Brain Hacks, and a Sneak Peek at My New Practice

Goodman Psychiatry, PLLC [loading]...

Life Update: Big News!

Hi friends,

This weekend has been all about behind-the-scenes work—because I’m officially getting ready to launch Goodman Psychiatry, my own integrative mental health practice! I just got my new professional headshots (see below), formed the PLLC, and am hard at working creating the new website and logo.

Goodman Psychiatry will officially open its doors (virtually, on telehealth) this July, and I’ll start accepting patients for initial consultations soon!
This is something I’ve been planning for the last few years, and I'm finally getting ready to bring it to life.
I'll be offering not just traditional psychiatric services (like medication management and therapy), but an integrative approach that includes exercise planning, sleep optimization, brain health coaching, weight management support, supplement guidance, and nutritional counseling—all personalized to each client.

I haven’t shared this news anywhere else yet—you’re the first to hear about it through this newsletter community.
Thank you for being on this journey with me. I can’t wait to keep you posted as we get closer to launch!

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Can Your Gut Boost Your Mood? (Yes—and Here’s How)

You’ve probably heard about the gut-brain connection—but the evidence is getting stronger and more exciting every year.

A new randomized, double-blind, placebo-controlled study just published in npj Mental Health Research found that healthy adults who took probiotics for four weeks experienced subtle but real improvements in daily mood—especially those more prone to emotional vulnerability.

The fascinating part?
The timeline of mood improvement mirrored that of antidepressants, showing benefits after about two weeks.

Now the question arises —> what if an antidepressant was started at the same time as daily probiotics? Would mood improve even faster? Current research is looking into this!

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Prebiotics vs. Probiotics: What’s the Difference?

It’s easy to get these confused (trust me, I have to google this every once in a while b/c I mix it up too). Here's the simple breakdown:

• Probiotics = Good bacteria.
  These are live, beneficial microorganisms that can help balance your gut.
  ➔ Found in foods like yogurt, kefir, sauerkraut, kimchi, and kombucha.

• Prebiotics = Food for the good bacteria.
  These are special fibers your body can't digest—but your healthy gut bacteria love to eat them.
  ➔ Found in foods like garlic, onions, asparagus, bananas, and oats.

In short: Probiotics add more good bugs. Prebiotics feed the good bugs already there.
You need both for a thriving gut!

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A Quick Word on Fermented Foods vs. Probiotic Supplements

Fermented foods (like sauerkraut and kombucha) are fantastic for gut diversity, but they’re kind of like a "wild guess"—the bacteria strains and amounts change every batch depending on how they’re made.

On the other hand, probiotic supplements are more targeted: high-quality ones deliver specific strains at known doses, which can be important if you're treating a particular issue (like IBS, antibiotic recovery, or travel diarrhea).

The takeaway:

• Eat fermented foods regularly to support your gut naturally.

• Use supplements only if needed—especially when you want a specific clinical result.

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Real-Life, Actionable Foods to Support Mental Health

Here’s where it gets practical. If you want to boost your mood through your diet, these are simple foods you can start adding today:

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1. Probiotic-Rich Foods (for Brain-Gut Health)

• Greek yogurt (look for 'live active cultures'). I wish I could be a Greek yogurt guy... but I start farting immediately afterwards. Too much info? Got it, might delete later.

• Kefir (a fermented milk drink packed with probiotics). I never had Kefir in my life until I started studying the Brain-Gut connection a few years ago. Now I consume it every day - with some granola, berries, and almond butter. And some occasional mangos (see below) The best.

• Sauerkraut, kimchi, miso, tempeh (my sister and mom have been trying to get me on the Kimchi train for the last few months so I finally joined the band wagon. I had it with my eggs this morning and it was delicious!)

• Pickled vegetables (make sure they’re fermented, not just pickled in vinegar)

🧠 Why it matters:
These foods increase the number of good bacteria in your gut, helping to regulate inflammation, mood, and even cognitive function.

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2. Prebiotic Foods (Feed the Good Bacteria)

• Garlic

• Onions

• Leeks

• Asparagus

• Bananas (especially slightly green)

• Oats

• Chicory root (found in some coffees and teas)

🧠 Why it matters:
Prebiotics act like fertilizer for your gut microbiome.

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3. Mediterranean Diet Staples (Backed by Major Trials Like SMILES Trial)

• Leafy greens (spinach, kale, arugula)

• Berries (blueberries, strawberries, blackberries)

• Nuts (walnuts, almonds, pistachios)

• Fatty fish (salmon, sardines, trout)

• Olive oil (extra virgin)

🧠 Why it matters:
The SMILES Trial was a FAMOUS study which revealed that switching to a Mediterranean-style diet improved depression symptoms so much that 1 in 3 people in the study no longer met criteria for depression after 12 weeks.
Food patterns matter—and small changes build up over time.

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Quick Recap: What You Can Start Doing Today

• Add one probiotic food into your daily routine (ex: a spoonful of sauerkraut or a kefir smoothie — but probably not a spoonful of sauerkraut in your kefir smoothie 🤮).

• Eat at least one prebiotic-rich food daily (ex: throw onions into your stir-fry, snack on a banana).

• Shift toward a Mediterranean-style eating pattern (ex: swap butter for olive oil, add a handful of nuts to your snacks).

Remember: Consistency beats perfection.
It's not about a "perfect" gut or "perfect" brain—it's about nudging your body and mind toward better health, one small decision at a time.

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Final Thoughts

I believe deeply that nutrition is a core pillar of mental health—and it's one that many people don't hear enough about.

As I prepare to open Goodman Psychiatry, incorporating nutritional psychiatry into my clinical work is one of the pieces I'm most excited about.
(And you'll always be first to know what I'm learning along the way.)

Gut health is brain health.
Food is medicine.

Thank you for being part of this movement.

Here’s to healing.

—Dr. Jake

A Brief Thank You

Whether you’ve been with the Mental Health Movement Newsletter since January 2024 or just joined—thank you. Writing this newsletter has been one of the most meaningful parts of my journey, and I’m so grateful to share it with you.

This newsletter is 100% free because I believe mental health education should be accessible to everyone. For those who choose to donate by subscribing, thank you. Your support helps me keep this newsletter going, make it better each week, and bring trusted mental health and brain health information to even more people.

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.

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Sources

• New Probiotics Study in npj Mental Health Research

• SMILES Trial in BMC Medicine

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Disclaimer: This newsletter is for informational purposes only and does not constitute medical advice. The content is based on evidence-supported research and personal experience, and is not intended to replace professional medical care. Always consult your healthcare provider before beginning new treatments or making changes to your health routine. This newsletter does not establish a doctor–patient relationship. While every effort is made to ensure accuracy, we make no guarantees as to the completeness or accuracy of the information presented. Content is general in nature and may not apply to your specific situation.