Spiegel shares the STACK 10 food rule to boost your serotonin
Your mood, your resilience, and your ability to bounce back from life's inevitable stressors depend heavily on a single, powerful chemical messenger: serotonin. Many of us think of emotional well-being as a purely mental game. It is not. It is deeply physiological, rooted in the very food you put on your plate. On a recent episode of The Mel Robbins Podcast, gastroenterologist Dr. Brennan Spiegel introduced a simple, actionable mnemonic to naturally elevate your baseline: the STACK 10 protocol.
The Serotonin Fuel Source
Serotonin does not just appear. Your body must construct it. To do that, it requires raw materials—specifically, an amino acid called tryptophan. Since your body cannot produce tryptophan on its own, you must consume it. The STACK 10 framework identifies the most efficient, nutrient-dense foods to get the job done.
Decoding the STACK 10 Menu
Building a resilient mind starts with these core dietary additions:
- S is for Salmon: Packed with omega-3 fatty acids and tryptophan, it is a double-win for brain health.
- T is for Turkey: The classic mood-boosting protein that initiates chemical calm.
- A is for Avocado: Healthy fats that support overall neurological function.
- C is for Chicken and Chickpeas: Accessible, versatile proteins for meat-eaters and plant-based diets alike.
- K is for Kidney Beans: High-fiber legumes that stabilize blood sugar while delivering mood precursors.
- T is for Tempeh and Tofu: Excellent fermented and soy-based protein powerhouses.
- E is for Eggs: Nutrient-dense packages containing choline and crucial amino acids.
- N is for Nuts: Perfect, portable fuel to keep your brain chemically supported throughout the day.
The Sleep Connection
Diet is only one pillar of this neurological equation. Dr. Brennan Spiegel points out that sleep acts as a daily gravity break. When you lie down, you allow your cardiovascular system to rest. Your brain flushes out metabolic waste, directly lowering your risk of cognitive decline. True resilience requires both the nutritional building blocks of STACK 10 and the structural recovery of deep rest.
- Dr. Brennan Spiegel
- 50%· people
- Mel Robbins
- 25%· people
- The Mel Robbins Podcast
- 25%· podcasts
10 foods that help your mood, sleep, and gut | Mel Robbins #shorts
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Mel Robbins is the creator and host of The Mel Robbins Podcast, one of the most successful podcasts in the world, and a #1 New York Times bestselling author. She has 40M followers and is known globally for practical tools on mindset and behavior change. The Wall Street Journal calls her a “billion-view podcaster,” and TIME says she gives millions “a reason to believe in themselves.” Her books are published in 63 languages. The Let Them Theory is a #1 bestseller across every major list and a top-selling book of 2025 with more than 8M copies sold. She also wrote The 5 Second Rule and The High 5 Habit, and has seven #1 Audible releases. Her company, 143 Studios, produces award-winning podcasts, books, courses, and events for partners like Starbucks, Ulta Beauty, JP Morgan Chase, LinkedIn, and Audible. She has been honored by TIME 100 Digital Voices, Forbes 50 Over 50, USA Today, Apple Podcasts, Spotify, and The Hollywood Reporter.