How to Boost Your Mood Naturally with Malissa Fedele

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In a world where our energy and mood can swing drastically from day to day, finding natural ways to boost our mood is something we can all benefit from. In this episode, I had the pleasure of chatting with Malissa Fedele, a vibrant nutritionist and mood-boosting expert who shared her personal journey and insights on how food plays a crucial role in our mental well-being.

A Personal Journey of Food and Mental Health

Malissa’s passion for nutrition and mood-boosting foods is deeply rooted in her upbringing and personal experiences. Growing up in a big Italian family that owned a fruit and veg store, Malissa was always surrounded by vibrant, fresh foods. However, as she transitioned into her teenage years, like many women, she fell victim to diet culture, leading to struggles with body image and an eating disorder. It wasn’t until she began to reconnect with the nutritious foods she grew up with that she realized the powerful link between food and mental health.

This realization led her down the path of studying health science, eventually specializing in nutrition with a focus on how food affects mood. Now, as a practicing nutritionist, Malissa empowers others to understand that food isn’t just fuel for the body—it’s also medicine for the mind.

The Connection Between Food and Mood

One of the most impactful parts of our conversation was when Malissa explained how certain foods can either boost or deplete our mood. It’s a concept that seems so simple yet is often overlooked. Malissa pointed out that food is something we consume every single day—three times a day at least—so it’s bound to have a significant impact on our mood.

She explained that when we eat, everything is broken down into nutrients that our body uses to function. These nutrients, whether it’s healthy fats like omega-3s or antioxidants found in fruits and vegetables, have a direct impact on our brain and body, influencing our mood, energy levels, and even mental clarity.

Malissa emphasized the importance of balancing these nutrients to avoid mood disturbances. For example, omega-3 fatty acids, which are found in foods like salmon, chia seeds, and avocados, play a key role in supporting brain health and reducing inflammation, which can directly impact our mood. Similarly, antioxidants found in berries and dark chocolate help reduce oxidative stress in the body, allowing us to feel more balanced and energized.

The Gut-Brain Connection

One of the most fascinating aspects of our conversation was when Malissa delved into the gut-brain axis—the bi-directional communication between our gut and brain. This connection plays a crucial role in how we feel both physically and mentally. Essentially, your gut and brain are constantly communicating with each other, and the foods you consume play a massive role in how smoothly that communication flows.

Malissa likened it to a train that continuously loops around a Christmas tree. If you’re feeding your gut with nutrient-dense foods like probiotics, leafy greens, and lean proteins, that communication is smooth and efficient, leading to better digestion, enhanced mood, and reduced anxiety. On the flip side, if your diet is filled with processed foods and sugar, it throws off that communication, leading to mood swings, fatigue, and even anxiety.

The Power of Mood-Boosting Foods

During our chat, Malissa shared her top foods for naturally boosting mood. Her list included omega-3-rich foods like salmon and avocado, magnesium-packed dark leafy greens like spinach and kale, and antioxidant-rich berries. She also mentioned the importance of probiotic-rich foods like Greek yogurt and kefir, which support a healthy gut and, in turn, a healthy mind.

One of her personal favorites? Dark chocolate. Not only does it contain antioxidants, but it also contains magnesium, which helps to calm the nervous system and promote relaxation. So, the next time you reach for that square of chocolate, you can do so knowing it’s doing more than just satisfying your sweet tooth—it’s actually boosting your mood!

Foods to Avoid for a Better Mood

Of course, boosting your mood isn’t just about adding the right foods to your diet—it’s also about reducing the foods that bring your mood down. Malissa pointed out that foods high in processed sugars and refined carbs can cause blood sugar spikes and crashes, which lead to mood swings, fatigue, and irritability.

Instead of relying on sugary snacks or caffeine to keep you going throughout the day, Malissa recommends opting for more balanced, whole foods that keep your blood sugar stable. This includes swapping out energy drinks for herbal teas or matcha lattes, and incorporating more protein and fiber-rich foods into your diet to keep you feeling full and energized.

A Holistic Approach to Wellness

At the end of the day, Malissa’s approach to mood-boosting through food is part of a larger, holistic approach to wellness. It’s not just about changing your diet; it’s about understanding the deep connection between your body and mind and nurturing both with the right foods, routines, and habits.

As someone who has walked this path herself, Malissa embodies what it means to truly take control of your health and well-being through mindful eating. Her passion for sharing this knowledge with others is evident in everything she does, from her recipes to her one-on-one coaching sessions.

Ready to Boost Your Mood Naturally?

If you’re ready to start boosting your mood naturally, start by incorporating some of the foods Malissa recommended into your diet. Focus on adding more omega-3s, dark leafy greens, antioxidant-rich berries, and probiotic foods into your meals, and watch as your mood, energy levels, and overall well-being start to improve.

For more tips, recipes, and advice on mood-boosting nutrition, be sure to follow Malissa on Instagram at @MalissaFedele or visit her website at Good Day Wellness. Whether you’re looking for daily recipes or personalized coaching, Malissa’s wealth of knowledge and infectious enthusiasm will inspire you to take control of your mood and your health, naturally.

Love and light,

PS. Have you been feeling stuck in a cycle of dieting and low self-esteem? I get it—I've been there too. That’s why I created the Naturally Well program, a 3-month transformative journey for women just like you. We’re diving deep into mindset, nutrition, and lasting weight loss to help you rebuild self-worth and achieve sustainable health. Ready to break free and live a life full of vitality? Book your free Strategy Call to map out a game plan.