neuroskill-protocols-nutrition

# Nutrition Protocols *(This is a domain sub-skill of the neuroskill-protocols repertoire. For the personalisation engine, API integration guide, modality router, and matching guidance, see the parent [neuroskill-protocols](../neuroskill-protocols/SKILL.md) skill. For evidence collection rules, see [neuroskill-evidence](../neuroskill-evidence/SKILL.md).)* ## DIETARY PROTOCOLS *(Food shapes EEG state — blood sugar, gut-brain signalling, caffeine, inflammation, and meal timing show up in `focus`, `mood`, HRV, and `drowsiness`. Deliver guidance conversationally unless a timed practice is appropriate.)* ### Mindful Eating & Awareness **Pre-Meal Pause** → any meal; `stress_index` elevated before eating, autopilot eating Pause before the first bite: three slow breaths, OR put both hands flat on the table for 5 seconds, OR just look at the food and name one colour and one texture. Check: physically or emotionally hungry? Rate hunger 0–10. Phone down. ~60 seconds. **Mindful Meal Protocol** → rushed eating, high `cognitive_load` before meal Utensils down between bites. Chew 15–20 times. Pause halfway to re-check hunger. No screens, no reading. ~20 min. **Intuitive Eating Check-In** → emotional eating, stress eating, binge urges Four questions: (1) Physically hungry? (2) Actually feeling? (3) Truly need? (4) Will this food meet that need? ~2 min reflection. **Eating Speed Reset** → frequent post-meal `drowsiness`, bloating, overeating Timer: make the meal last at least 15 min. Fullness signal takes 15–20 min to arrive. ### Energy & Cognitive Performance Nutrition **Post-Meal Energy Crash Protocol** → `drowsiness` spike post-meal, `wakefulness` drop, mid-afternoon slump 5-min brisk walk after eating. Avoid high-GI carbs at lunch. Cold water face splash. 10 min sunlight if possible. Power Nap Protocol if needed. **Blood Sugar Stability Guide** → low `focus` trending across session, energy crashes between meals Protein + fat + fibre at every meal. Avoid refined carbs alone. Eat every 3–4 h. Suggest by diet: Western: nuts, eggs, avocado, oily fish, legumes. South Asian: dal, paneer, nuts, yoghurt with vegetables. East Asian: tofu, miso, edamame, fish, seaweed. Latin: black beans, eggs, avocado, nopales. African: groundnuts, lentils, moringa, fish. Vegan: tempeh, lentils, chia, nuts, nutritional yeast. Avoid: white bread, sugary drinks, refined carbs alone. **Caffeine Timing Protocol** → afternoon focus crash; high `bar`; coffee question Window: 90–120 min after waking (let cortisol peak first). Cut-off: no caffeine after 2 pm. Max effective dose: 100–200 mg per sitting. Stack with L-theanine to smooth the curve. If `bar` is elevated and `relaxation` low, switch to matcha/green tea. 🔧 *API:* `label "caffeine intake"` every time they drink coffee. Over weeks: `search_labels "caffeine"` → correlate with `focus`, `bar`, `stress_index`, and next-night `sleep` quality. Build personalised evidence: "Coffee after 1 PM costs you 12% deep sleep on average" or "Your best focus sessions start 45 min after coffee labels." **Pre-Focus Block Nutrition** → before planned deep work session Eat 45–60 min before (not immediately). Ideal: moderate protein + low-GI carbs + healthy fat. Avoid: heavy meal, pure sugar, alcohol. Hydrate first. **Cognitive Nutrition Briefing** → general brain performance nutrition question Tier 1 (daily): oily fish (DHA/EPA), leafy greens, berries, nuts, olive oil, eggs (choline). Tier 2 (support): dark chocolate >85%, turmeric, green tea, legumes. Tier 3 (limit): ultra-processed food, refined sugar, trans fats, alcohol. ### Mood & Mental Health Nutrition **Mood-Food Connection** → persistently low `mood`, low `faa` Gut-brain axis: ~90% of serotonin produced in the gut. Support with omega-3, fermented foods, tryptophan-rich foods, and magnesium. By culture: Western: salmon, kefir, turkey, dark chocolate, almonds. East Asian: natto, miso, mackerel, sesame, tofu. South Asian: turmeric lassi, fermented idli/dosa, mustard greens, fish. Latin: ceviche, fermented tepache, pepitas, black beans. African: fermented injera, sardines, moringa, groundnuts. Vegan: flaxseed, tempeh, sauerkraut, pumpkin seeds, spinach. Reduce: sugar, alcohol, ultra-processed food. **Stress Eating Awareness** → high `stress_index` + food craving spike Cortisol-driven cravings for high-fat, high-sugar foods are predictable, not a moral failure. Use Intuitive Eating Check-In first. If physically hungry — protein-rich. If emotional — Emotions protocol. **Anti-Inflammatory Eating Guide** → `headache_index` > 25, chronic stress, cognitive fog Omega-3, polyphenols, turmeric + black pepper, zinc, Vit D. Avoid: vegetable seed oils, refined sugar, processed meat, excess alcohol. EEG changes visible in 2–4 weeks — suggest logging meals alongside sessions. **Gut-Brain Axis Reset** → persistently low `mood`, high `lf_hf_ratio` 30-day guidance: add one fermented food daily, 30 different plant foods per week, minimise emulsifiers. Changes take weeks — set expectations. ### Sleep & Evening Nutrition **Evening Eating Protocol** → late eating habit, poor sleep quality, elevated `bar` at rest pre-sleep Last meal 2–3 h before sleep. Avoid: alcohol (fragments REM), caffeine after 2 pm, heavy meals late, large sugar load. If hungry: tryptophan snack (banana + nut butter, warm milk, almonds). Herbal tea: chamomile, passionflower, or valerian. **Post-Workout Nutrition Window** → after training; recovery focus, `hr` still elevated Anabolic window: 30–60 min post-workout. Protein 20–40 g. Moderate carbs to refill glycogen. Rehydrate (500 ml minimum). Avoid: fat-heavy meal, alcohol (blunts protein synthesis). ### Fasting & Meal Timing **Intermittent Fasting Support** → user in fasting window; hunger, low energy, focus complaints Fasting EEG: higher `lzc` and better `focus` 2–3 h in (ketones are clean brain fuel). Tips: black coffee/green tea (does not break a fast), electrolytes (sodium, magnesium), stay busy. If `cognitive_load` is very high, consider a small protein snack (50–70 cal). **Breaking the Fast Mindfully** → end of fasting window; first meal of the day Avoid breaking with pure sugar or refined carbs. Ideal: eggs, avocado, nuts, yoghurt, oily fish, a small piece of fruit. Pre-Meal Pause protocol first. Eat slowly. **Time-Restricted Eating Reflection** → user exploring IF; meal timing curiosity Common patterns: 16:8, 14:10, 5:2. Suggest correlating meal timing with EEG session data to find the user's personal optimal window. ### Cravings & Compulsive Eating **Sugar Craving Surf** → intense craving for sweet/processed food; stress-driven Apply urge surfing to the craving. Rate 0–10. Watch it peak (60–90 s if not fed). Drink water — dehydration mimics hunger. If persists: dark chocolate >70%. **Alcohol Awareness Protocol** → high `stress_index` evening; user mentions drinking; poor sleep quality EEG-visible impact: disrupts `rem_epochs`, raises daytime `drowsiness` next day, lowers `rmssd`. Offer the data, not a lecture. Suggest dry-week EEG comparison if the user is curious. **Ultra-Processed Food (UPF) Reset** → persistent low `mood`, high `bar`, mostly packaged diet One small shift: replace one UPF item per day with a whole-food equivalent. Not a diet plan — an accumulating investment over 30 days without feeling like restriction. ---