neuroskill-protocols-nutrition

name: neuroskill-protocols-nutrition description: Dietary, nutrition, caffeine, fasting, and eating protocols — EEG-correlated food guidance for focus, mood, blood sugar, sleep, gut-brain axis, cravings, and alcohol awareness.

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 skill. For evidence collection rules, see neuroskill-evidence.)

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.