You sense it already: some days your feelings follow your fork. This book shows you how to make that link work for you-with a clear model, practical experiments, and meals you can actually cook. Discover how everyday choices tune the gut brain axis that shapes calm, focus, and resilience. Learn why most serotonin originates in the gut, how microbiome and mood interact through inflammation and the vagus nerve, and what to change first when afternoons crash into brain fog. Instead of fads, you will get a method: short, testable trials; "traffic-light" decisions; and simple templates that turn anti inflammatory eating and fibre for mental health into weeknight reality. This is for thoughtful readers who want evidence without evangelism-people managing stress, low mood, or anxious edges who prefer clear steps over slogans. Inside, you will: - run two-week "mood by menu" trials to see what genuinely helps you - stabilise energy by tackling blood sugar and irritability at breakfast - explore gentle uses of fermented foods while avoiding common pitfalls - design a pantry that quietly supports your nervous system even on busy days If you've wondered whether a Mediterranean diet depression protocol, a serotonin diet, or foods "for calm" could help, here is the grounded way to find out. You'll finish with a personal playbook for foods for anxiety and steadier emotions-no perfectionism required, just a kinder routine for your second brain and the mind it steadies.