Daily Vagus Nerve Exercise: Train Your Vagus Nerve to Refurbish Your Brain and Your Body

Table of contents :
Introduction
Chapter 1. What is the Vagus nerve?
Chapter 2. Anatomy and Function
What happens to a weak or damaged Vagus nerve?
What Causes Damage to the Vagus Nerve?
Chapter 3. Why Exercise Your Vagus nerve?
The Benefits of a Stronger Vagus Nerve
Chapter 4. 30 Exercise Forms to Navigate your Vagus nerve
1. Abdominal Massage
2. Vagus Chord Exercises
3. Deep Breathing
4. Pursed-Lip Breathing
5. Back Stretch
6. Sidestep
7. Trunk Twist
8. Leg Lifts
9. Neck Flexion
10. Shoulder Shrugs
11. Side-Lying Knee Raise
12. Seated Arms Raise
13. Leg Swing
14. Standing Knee Hugs
15. The Bridge
16. The Crawl
17. The Dead Bug
18. Knee and Elbow Press-Up
19. Head Turn
20. Palm Press
21. Eye Squeeze
22. Eye Stretch
23. Leg Twist
24. The Nose Picker
25. The Quick Relaxation
26. Dynamic Chest Stretch
27. Shoulder Wingspan
28. The Thumb Press
29. The Seated Twist and Stretch
30. Chair Calf Stretch
Chapter 5. 5-minute Vagus nerve Exercise for Busy People
Pin on chair
Sun gazing
Ear massage
Carotid sinus massage
Facelift
Shoulder relaxer
Foot massage
Gagging reflex
Meditating
Chair Squat
Chapter 6. Vagus nerve Exercise for Health Problems
Vagus nerve Exercises for Depression
Vagus nerve Exercises for Anxiety
Vagus nerve Exercises for Abdominal Fat
Vagus nerve Exercises for Sneezing
Vagus nerve Exercises to Prevent Stroke
Vagus nerve Exercises for Migraines and Tension Headaches
Vagus nerve Exercises for Chronic Neck and Shoulder Pain
Vagus nerve Exercises for Asthma and Bronchitis
Vagus nerve Exercises for Insomnia
Vagus nerve Exercises for Menopause and Hot Flashes
Chapter 7. Vagus nerve Exercise Tips
Breathing Exercises
Progressive Muscle Relaxation
Alternate Nostril Breathing
Vagus nerve Activation
Mindfulness Meditation
Chapter 8. 25 Exercise Forms for Vagus Nerve Stretching
1. Shortening and Widening Palms
2. The Floating Awareness Exercise
3. Pelvic Tilt
4. Breathing and Changing Position Exercise
5. Stretching the Middle of the Body
6. Awareness of Mind
7. The Elevated Leg Exercise
8. The Butterfly Stretch
9. The Side Bending Exercise
10. The Standing Forward Bending Exercise
11. The Rear Spine Stretch
12. The Forward Spine Stretch
13. The Back Stretch
14. The Shoulder Shrug
15. The Shoulder Twist Stretch
16. The Loose Arm Stretch
17. The Upright Stretch
18. The Wall Stretch
19. The Torso Balance
20. The Inhale-Hold-Exhale
21. The Head-Tilt
22. The Diaphragm Stretch
23. The Transverse Abdominis
24. The Kyphosis Stretch
25. The Wall Squat
26. The Leg Squeeze
27. The Overhead Stretch
28. The Window Breath
29. The Reverse Arm Tension Breath
30. The Chin Tuck Breath
Chapter 9. Supplementation for a Healthy Vagus nerve
Melatonin
Omega 3 Fatty Acids
Vitamin B6
Magnesium
Chapter 10. Vagus Nerve Dietary Foods (BREAKFAST)
31. Pumpkin Pie Parfait
32. Cucumber Pickled Salad
33. Ricotta Toast with Strawberries
34. Egg Bake
35. Creamy Peach Smoothie
36. Blueberry Smoothie
37. Cauliflower Breakfast Porridge
38. Morning Overnight Oats with Raspberries
39. Tomato and Egg Scramble
40. Baked Eggs in Avocado
41. Crustless Tiropita (Greek Cheese Pie)
42. Healthy Cauliflower Purée
43. Roasted Broccoli with Cashews
44. Roasted Vegetables
45. Simple Roasted Cauliflower with Almond Sauce
Chapter 11. Vagus Nerve Dietary Foods (LUNCH)
46. Artichoke and Kale Stuffed Mushrooms
47. Avocado Cucumber Sushi
48. Baked Chickpea Falafel
49. Baked Sweet Potatoes with Tomatoes
50. Blanched Beans and Asparagus with Radishes
51. Broccoli and Bean Casserole with Roasted Walnut
52. Buckwheat Lemon Tabbouleh
53. Butternut Squash, Lentils and Spinach Gratin
54. Caramelized Celeriac with Maple Syrup
55. Cauliflower Carrot Wild Rice Pilaf
56. Baked Bacon-Wrapped Meatloaf
57. Beef and Buckwheat Cabbage Rolls
58. Braised Short Ribs with Veggies
59. Crispy Beef Carnitas
60. Crispy Carne Molida
Chapter 12. Vagus Nerve Dietary Foods (DINNER)
61. Artichoke Salad with Almond and Kale
62. Avocado and Mango Salad
63. Avocado and Mango Salad with Fresh Veggies
64. Balsamic Pear Walnut Salad
65. Beet and Apple Salad with Celery and Spinach
66. Berry Ambrosia Salad
67. Broccoli Pea Salad with Cherry Dressing
68. Carrot Salad with Tahini-Lime Dressing
69. Coconut Fruit and Greens Salad
70. Cranberry Broccoli Slaw with Spicy Dressing
71. Avocado Ahi Poke with Cucumber
72. Baked Fish and Vegetable Packets
73. Baked Salmon with Basil Gremolata
74. Baked Salmon with Fennel and Onion
75. Baked Salmon with Pistou
Chapter 13. 2-week Meal Plan
1.BONUS: VIDEO LECTURES
Conclusion

Citation preview

DAILY VAGUS NERVE EXERCISE: TRAIN YOUR VAGUS NERVE TO REFURBISH YOUR BRAIN AND YOUR BODY. BE RELIEVED OF ANXIETY AND DEPRESSION WITH 14-DAY MEAL PLAN FOR YOUR WELLNESS

Table of Contents Introduction Chapter 1. What is the Vagus nerve? Chapter 2. Anatomy and Function What happens to a weak or damaged Vagus nerve? What Causes Damage to the Vagus Nerve? Chapter 3. Why Exercise Your Vagus nerve? The Benefits of a Stronger Vagus Nerve Chapter 4. 30 Exercise Forms to Navigate your Vagus nerve 1. Abdominal Massage 2. Vagus Chord Exercises 3. Deep Breathing 4. Pursed-Lip Breathing 5. Back Stretch 6. Sidestep 7. Trunk Twist 8. Leg Lifts 9. Neck Flexion 10. Shoulder Shrugs 11. Side-Lying Knee Raise 12. Seated Arms Raise 13. Leg Swing 14. Standing Knee Hugs 15. The Bridge 16. The Crawl 17. The Dead Bug 18. Knee and Elbow Press-Up 19. Head Turn 20. Palm Press 21. Eye Squeeze 22. Eye Stretch 23. Leg Twist 24. The Nose Picker 25. The Quick Relaxation

26. Dynamic Chest Stretch 27. Shoulder Wingspan 28. The Thumb Press 29. The Seated Twist and Stretch 30. Chair Calf Stretch Chapter 5. 5-minute Vagus nerve Exercise for Busy People Pin on chair Sun gazing Ear massage Carotid sinus massage Facelift Shoulder relaxer Foot massage Gagging reflex Meditating Chair Squat Chapter 6. Vagus nerve Exercise for Health Problems Vagus nerve Exercises for Depression Vagus nerve Exercises for Anxiety Vagus nerve Exercises for Abdominal Fat Vagus nerve Exercises for Sneezing Vagus nerve Exercises to Prevent Stroke Vagus nerve Exercises for Migraines and Tension Headaches Vagus nerve Exercises for Chronic Neck and Shoulder Pain Vagus nerve Exercises for Asthma and Bronchitis Vagus nerve Exercises for Insomnia Vagus nerve Exercises for Menopause and Hot Flashes Chapter 7. Vagus nerve Exercise Tips Breathing Exercises Progressive Muscle Relaxation Alternate Nostril Breathing Vagus nerve Activation Mindfulness Meditation Chapter 8. 25 Exercise Forms for Vagus Nerve Stretching 1. Shortening and Widening Palms 2. The Floating Awareness Exercise

3. Pelvic Tilt 4. Breathing and Changing Position Exercise 5. Stretching the Middle of the Body 6. Awareness of Mind 7. The Elevated Leg Exercise 8. The Butterfly Stretch 9. The Side Bending Exercise 10. The Standing Forward Bending Exercise 11. The Rear Spine Stretch 12. The Forward Spine Stretch 13. The Back Stretch 14. The Shoulder Shrug 15. The Shoulder Twist Stretch 16. The Loose Arm Stretch 17. The Upright Stretch 18. The Wall Stretch 19. The Torso Balance 20. The Inhale-Hold-Exhale 21. The Head-Tilt 22. The Diaphragm Stretch 23. The Transverse Abdominis 24. The Kyphosis Stretch 25. The Wall Squat 26. The Leg Squeeze 27. The Overhead Stretch 28. The Window Breath 29. The Reverse Arm Tension Breath 30. The Chin Tuck Breath Chapter 9. Supplementation for a Healthy Vagus nerve Melatonin Omega 3 Fatty Acids Vitamin B6 Magnesium Chapter 10. Vagus Nerve Dietary Foods (BREAKFAST) 31. Pumpkin Pie Parfait 32. Cucumber Pickled Salad

33. Ricotta Toast with Strawberries 34. Egg Bake 35. Creamy Peach Smoothie 36. Blueberry Smoothie 37. Cauliflower Breakfast Porridge 38. Morning Overnight Oats with Raspberries 39. Tomato and Egg Scramble 40. Baked Eggs in Avocado 41. Crustless Tiropita (Greek Cheese Pie) 42. Healthy Cauliflower Purée 43. Roasted Broccoli with Cashews 44. Roasted Vegetables 45. Simple Roasted Cauliflower with Almond Sauce Chapter 11. Vagus Nerve Dietary Foods (LUNCH) 46. Artichoke and Kale Stuffed Mushrooms 47. Avocado Cucumber Sushi 48. Baked Chickpea Falafel 49. Baked Sweet Potatoes with Tomatoes 50. Blanched Beans and Asparagus with Radishes 51. Broccoli and Bean Casserole with Roasted Walnut 52. Buckwheat Lemon Tabbouleh 53. Butternut Squash, Lentils and Spinach Gratin 54. Caramelized Celeriac with Maple Syrup 55. Cauliflower Carrot Wild Rice Pilaf 56. Baked Bacon-Wrapped Meatloaf 57. Beef and Buckwheat Cabbage Rolls 58. Braised Short Ribs with Veggies 59. Crispy Beef Carnitas 60. Crispy Carne Molida Chapter 12. Vagus Nerve Dietary Foods (DINNER) 61. Artichoke Salad with Almond and Kale 62. Avocado and Mango Salad 63. Avocado and Mango Salad with Fresh Veggies 64. Balsamic Pear Walnut Salad 65. Beet and Apple Salad with Celery and Spinach 66. Berry Ambrosia Salad

67. Broccoli Pea Salad with Cherry Dressing 68. Carrot Salad with Tahini-Lime Dressing 69. Coconut Fruit and Greens Salad 70. Cranberry Broccoli Slaw with Spicy Dressing 71. Avocado Ahi Poke with Cucumber 72. Baked Fish and Vegetable Packets 73. Baked Salmon with Basil Gremolata 74. Baked Salmon with Fennel and Onion 75. Baked Salmon with Pistou Chapter 13. 2-week Meal Plan 1.

BONUS: VIDEO LECTURES

Conclusion

Introduction The Vagus nerve is a cranial nerve that plays a role in the heart, lungs, and digestive system. It is also responsible for controlling the contraction of the muscles of respiration. One nerve fiber is usually accountable for managing all these organs in a healthy person. The human body has two vagus nerves, one on each side. Each nerve is made up of 80-100 million nerve fibers. This system regulates many processes in the human body, including digestion and respiration. Some studies have shown that the vagus nerve plays a role in epilepsy. It has also been shown that it is closely related to the hypothalamus, which controls body temperature and sleeping patterns. The vagus nerve is the vast and most complex cranial nerve that extends from the brainstem to the abdomen. It is a significant conduit for communication between various organs and consists of afferent and efferent fibers. Since the vagus nerve is one of our internal organs, we should make it stronger. This can be done by stretching, yoga, qigong, and many other methods. It can help people who have difficulty breathing and swallowing. It has also been proven to reduce high blood pressure and treat several organs, including the liver and kidneys. A weak vagus nerve can often lead to diseases such as Multiple Sclerosis, tachycardia, and other cardiovascular conditions. Some symptoms of these conditions include high blood pressure, rapid heart rate, dizziness on standing up, fainting spells, and difficulty swallowing. The vagus nerve is also responsible for our mood and sleep patterns. By strengthening the vagus nerve, people can increase the length of sleep they get, improve their moods, and experience deeper sleep. It can also relieve people suffering from stress and allow them to become more relaxed because the nerve is reliable for regulating our heart rate and blood pressure. It has also been shown to reduce the instances of heart disease. The vagus nerve is a significant conduit for communication between the brain and various organs, so strengthening it may help people suffering from these conditions. Patients have experienced decreased symptoms while exercising their vagus nerve in some cases. The best way to strengthen the vagus nerve is through stimulating exercises. There are numerous exercises that you can do at home by yourself. Some activities include breathing techniques and physical movements. With the guidelines of this book, you can learn how to strengthen your vagus nerve. The following exercise book is designed to help prevent and treat many

diseases. The exercises in this book are created to help you develop a healthy relationship with your vagus nerve. You can smoothly incorporate these exercises into your daily life, which may improve your health and the regularity of your internal organs.

Chapter 1. What is the Vagus nerve? The Vagus nerve, also identified as the tenth cranial nerve, is a long, thin nerve that runs alongside the windpipe and branches out to supply several vital organs. The nerves in this area help regulate heart rate, blood pressure, and digestion. It is one of the longest nerves in the body, extending up to 30 feet long and 2 millimeters thick and extending from the brainstem to the abdomen. The vagus nerve can be thought of as a rope or tree branch, where every branch is a different nerve supplying different body parts as it travels through your thorax, neck, and abdomen. It is a two-way nerve. It distributes impulses to the brain and receives information from the brain. It has two major pathways: The Central Pathway travels to the medulla in the brain stem and influences heart rate, blood pressure, and digestion. The Peripheral Pathway innervates the portions of the throat, mouth, stomach, pancreas, small intestine, and auditory system. The vagus nerve is responsible for a ton of body functions, including: 1. The vagus nerve is involved in appetite control and digestion. The vagus nerve activates digestive juices that include hydrochloric acid, enzymes, and bile acids essential to the digestion process. These juices break down food into smaller particles to absorb nutrients better. 2. The vagus nerve also controls the muscles of the esophagus and stomach. It helps regulate motility, which refers to food movement from the esophagus to the stomach. 3. The vagus nerve plays a crucial role in keeping us alive during conditions such as cardiac arrest. When one's heart stops, this is called cardiac arrest. If a person's heart stops beating and is not attended to immediately, they will most likely die. However, if a person's heart stops beating and is quickly observed through CPR and proper medical treatment, they can survive. For this reason, the vagus nerve is "The Superhighway of the Body." 4. The vagus nerve is also capable of producing saliva. Saliva production is essential in breaking down food particles in the mouth. When food enters the mouth, it touches taste buds. The vagus nerve then receives signals sent to the brain, which tells the body if it is enjoying what it is eating by stimulating the salivary glands to salt and water in

preparation for chewing and swallowing. 5. The Vagus nerve has also been shown to play a role in thermoregulation, or body temperature regulation. When the body is too hot, the Vagus nerve stimulates sweat glands to keep it cool by releasing water as sweat. It does this by innervating blood vessels and sweat glands. The Vagus nerve works with other nerves to provide the body with vital information. It has a giant roving and significant role in supporting the hypothalamus, which is responsible for many critical body functions. The main work of the vagus nerve is to maintain homeostasis and communicate with other peripheral nerves by sending information back to the brain.

Chapter 2. Anatomy and Function The vagus nerve controls involuntary structures of the body, as it is a branch of the parasympathetic nervous system. The primary function of this "wandering" nerve is to tell your body what and when to eat or digest your food; it also slows down your heart rate and regulates muscles in your stomach, pancreas, and intestines. It also regulates blood pressure, so your body's cephalic phase is closed. The vagus nerve has four divisions, two on the right and two on the left side of your neck, which run to the chest and abdomen. The two nerves on the right side of your neck, called "the right vagus nerve" (RVN), connect you with your heart and lungs. The two branches on the left side of your neck, called "the left vagus nerve" (LVN), connect you with your digestive system. In addition to "wandering," the vagus function is to relay information between the brain and the heart. It does this by transmitting electrical signals from the brain to the core. Electrical signals travel down your chest, your left vagus nerve, and your heart. As you can imagine, this system works in your body to tell the heart how fast to beat and when to contract and relax. This is the vagus nerve's role when it is correctly functioning. If the vagus nerve is not working precisely, it can cause problems throughout your body. The vagus nerve is responsible for "vital" bodily functions, such as: 1. Heart rate control (cardiac vagal tone) 2. Digestive system motor function (gastrointestinal tract motor control) 3. Oral cavity motor function (oral cavity and pharyngeal muscular tone) 4. Respiratory function (respiratory tract motor control) 5. Eye/ear movement (pupillary reflexes and auditory reflexes) 6. Autonomic regulation (homeostasis) 7. Social communication (genus motor control during social behavior) 8. Mood regulation (an affective component of pain perception, mood, and emotion; stress responses) 9. Visceral function (regulation of secretion and motility of visceral organs) 10. Endocrine function (pituitary, thyroid, and adrenal gland regulation) 11. Autonomic respiratory control (control of breathing and the volume and rate of breathing across the autonomic nervous system) 12. Control of the immune system (regulation of natural killer cells) 13. Control of cerebral blood flow (autonomic control of cerebral

circulation) 14. Control of EEG activity 15. The ability to turn off pain reflexes during childbirth and injury. 16. The ability to induce sleep, especially during childbirth and essential times of restful sleep. 17. The ability to induce the relaxation response (via the parasympathetic nervous system) or the "fight or flight" response (via the sympathetic nervous system). 18. Regulation of memory function (learning, retrieval, and consolidation) 19. Regulating the ability to pay attention. 20. Regulation of airway pressure (breathing rate and depth) The vagus nerve does not have an exact place of origin or ending in the body.

What happens to a weak or damaged Vagus nerve? If the nerve is damaged or weak, it will not be able to send electrical signals to your organs and muscles, which will cause or contribute to a host of other body problems. A weak or damaged nerve can lead to a wide variety of ailments, such as: 1. Sudden cardiac death: A person with a heart attack may have sudden cardiac death. This is when their heart suddenly and unexpectedly stops beating, typically due to a pulmonary embolism, coronary artery disease, cardiogenic shock, or arrhythmia. 2. Migraine headaches: The Vagus nerve is connected to the trigeminal nerve, which sends signals from the brain to the face. If the Vagus nerve is damaged, it may lead to headaches within the head due to a lack of stimulation. If a migraine attack comes on suddenly, the body may think there is an immediate problem and not alert the brain. 3. Fatigue: A person may experience fatigue when the vagus nerve is damaged. It plays a role in your energy level and is responsible for warming up your central nervous system, allowing it to function correctly. When this system goes wrong, the body does not produce enough stimulation of the CNS to get things done. 4. Heart disease: The Vagus nerve has a significant role in regulating heart function. When this nerve is damaged, the heart may not receive the proper stimulation, leading to heart disease.

5. IBS: Irritable bowel syndrome is an issue that affects the stomach and intestines. Many people with this disorder have problems with the vagus nerve. Scientists believe these issues come from why people experience chronic fatigue syndrome and vagal disruption. 6. Heartburn: This is a burning sensation within the chest cavity that occurs after eating meals or drinking alcohol, sometimes reaching into your throat area. It is caused by the Vagus nerve sending signals to the stomach and esophagus that lead to pain and burning. 7. Chest Pain: This occurs when the Vagus nerve is stimulated from many different places. The heart may receive signals from the stomach, esophagus, blood vessels, etc. If a person has a weak vagus nerve, this can lead to issues like chest pain or heart attack if it goes unnoticed for too long. 8. Sleep apnea and sleep disorders: If a person has a weak or damaged Vagus nerve, it could lead to sleep apnea. This is where the person stops breathing in their sleep for a couple of seconds due to a lack of oxygen. During this time, the person may experience heart palpitations, which can be life-threatening. The body thinks it is having an emergency and jump-starts its heart to make them start breathing again. 9. Irregular heartbeat: This can be life-threatening if left untreated. A person may have a weak or damaged vagus nerve and suddenly have a problem with their heartbeat. This state is referred to as atrial fibrillation. 10. Depression and Behavioral disorders: Dealing with depression can be complicated but can also be treated. A person with a disfigured or weak vagus nerve may have more trouble shaking off the depression. The body may not receive the proper stimulation to function correctly, which leads to symptoms of anxiety and depression developing. 11. Stress: A damaged or weak Vagus nerve may lead to stress and anxiety issues within a person's life. With stress come symptoms such as nausea, diarrhea, heartburn, and no energy. Very intense feelings and experiences can cause the body to react strangely. 12. Nervousness, anxiety and mood changes are often side effects of stress and anxiety. These emotions affect the nervous system, which may lead to the brain not receiving proper stimulation from the

vagus nerve. 13. Hormonal imbalances (acromegaly, hypothyroidism): The vagus nerve is connected to the pituitary gland and hypothalamus, which produce hormones in your body. If these are not working correctly, a person may experience hormonal imbalances 14. Diabetes: The vagus nerve controls pancreatic cells, which produce insulin from the pancreas. If this nerve is damaged or weak, it can lead to diabetes issues in a person's life. 15. Osteoporosis: Bacteria found in the intestines can infect the vagus nerve and cause osteoporosis. This may lead to a skeletal disorder that compromises your overall health. It is essential to manage your intestinal flora so that this does not happen. 16. Pain and migraine headaches: People who suffer from migraines usually have a damaged or weak vagus nerve. When the Vagus nerve is involved in the brain or spine, a person may experience severe pain that leads to many problems. 17. Allergies: Many allergies can be linked to vagal dysfunction. Suppose a person has a weak or damaged Vagus nerve. In that case, they may experience more sensitivity to allergens, which leads to the release of histamine and other inflammatory signals. To function correctly, the vagus nerve must be vital because it is an essential nerve that sends signals to your organs.

What Causes Damage to the Vagus Nerve? Certain things can cause damage to the vagus nerve. The primary culprit is diabetes when your body lacks or produces too much insulin. Another thing that can affect the vagus nerve is high blood pressure, especially when combined with other factors such as smoking, obesity, stress, and alcohol abuse. Other common problems that can cause damage to the vagus nerve include: 1. Repetitive use of corticosteroids (such as those used for asthma) 2. Substance abuse, particularly alcohol and stimulants such as cocaine 3. Severe or prolonged coughing 4. Trauma to the vagus nerve can also result in a variety of symptoms, including changes to the voice, neck pain after head-turning and hoarseness of the voice 5. Surgery near the vagus nerve

6. Autoimmune diseases, such as rheumatoid arthritis (RA) 7. Ulcerative colitis (an inflammatory bowel disease that affects the lining of the intestine) 8. Lyme's Disease (a tick-borne illness) 9. 11. Polycystic kidney disease (PKD- an inherited disorder that causes fluid-filled cysts to form in the kidneys, slowly destroying kidney function and eventually leading to renal failure) Since humans are social creatures, it makes sense that our nervous system would be linked to our social behaviors. As a result of these disorders, the body is subjected to various problems. These bodily ailments and symptoms are linked back to a damaged or weak vagus nerve. There are many ways to prevent a damaged or weak vagus nerve. The first thing to do is make sure that your diet is healthy. If you do not eat the right foods, you may experience some severe symptoms and health issues. A healthy diet includes fruits and vegetables and avoids processed foods as much as possible. Carbs are also important because they aid in glucose production, which is necessary for energy. Eating healthy can also help prevent diabetes and any other problems and illnesses. Also, it is essential to exercise.

Chapter 3. Why Exercise Your Vagus nerve? The vagus nerve is a crucial component of your autonomic nervous system. It's also believed to be the nerve that crosses over into the brain to communicate with it. Communication is crucial. It also makes exercise your best bet for managing your emotional state. The vagus nerve mediates feelings in multiple ways. When you exercise, your nervous system gets a stronger signal to move muscles. This is the alert signal, telling your body to get up and get moving. It also increases the flow of neurotransmitters that stimulate and influence you to feel calm and happy (or energized or anxious). Serotonin is an important neurotransmitter that most people with anxiety disorders lack. Serotonin helps regulate moods, stress levels, and sleep quality for those who don't know. Increased serotonin production helps reduce anxiety, stress, and depression. The neurotransmitter also increases your overall well-being. Aside from getting rid of physical stressors, exercise is an excellent way to help increase serotonin levels in your brain. When you exercise, it's a win-win situation. Your body gets to deal with the physical stressors it may have been experiencing, and your mind benefits from an increase in serotonin. This is another reason exercise is your best bet for managing your emotional state. The vagus nerve exercise aims to calm you and slow down your heart rate. When you get into the exercise routine, you'll find that it gives you more energy and mental clarity. This is especially true if your exercise routine includes some physical activity that places high demands on your nervous system, such as swimming.

The Benefits of a Stronger Vagus Nerve A more muscular vagus nerve could change your life and the lives of those you love. What would it be like to be released from your anxiety disorder? What would it be like to have a happy, healthy body and mind? If you're feeling anxious, stressed, or depressed because of your thoughts and feelings, there's a good chance that your nervous system is overtaxed. A more muscular vagus nerve is a good thing. You might have tried multiple natural and traditional methods for managing stress. Although it might sound dramatic, a more vital vagus nerve will make you happier. A strong vagus nerve could also be the key to managing your anxiety or other emotional issues that you may be struggling with.

In the end, what does a stronger vagus nerve mean for you? It means a better emotional state for you and your loved ones. It means turning on that alert signal without being overpowered by your feelings. It means that you'll be in control. It also means a healthier body, mind, and spirit. Your nervous system will be healthier overall, and it will also benefit your physical fitness. Exercise is one of the finest roles to handle your anxiety, moods, depression (and many other issues). There are proven results for those who exercise regularly. Stress levels will go down, anxiety will go down, and overall quality of life will improve. It's also worth noting that anxiety is almost always a symptom of underlying physical health issues. If you're feeling anxious because your body can't handle stress, there's a good chance that your physiological system isn't functioning optimally. The same goes for the symptoms of depression, anger, and so many other emotions you might be dealing with. Your loved ones will also gain from a more vital vagus nerve. They'll probably benefit from your improved emotional state if you have children. They will see you happy and healthy rather than moody, anxious, and stressed. This alone could change how they feel about their lives and themselves. Visualize how much your life would change if you could naturally manage your anxiety disorder's symptoms. You could become the role model that you used to be. You could have energy and focus where there was none before. You could have moments of peace and happiness instead of unending worrying. Your loved ones could see you happy and healthy. A better emotional state doesn't just improve your well-being. It improves their well-being, too. If you have children watching over you, they'll benefit from a more positive atmosphere where the anxiety and depression are going away. Watch them start to trust themselves again and begin to take chances with their lives. Allowing them to do this will help them grow up more robust and healthier than if they lived in constant anxiety or depression. There's a good chance that your loved ones will experience your anxiety symptoms. If you're in control of your emotions, they'll be better equipped to handle their feelings. They won't feel like they must take care of you all the time and can start to care for themselves (and each other) instead. For yourself, you'll probably feel less overwhelmed. You'll have more clarity and direction in your life. You'll be better able to start caring for yourself and your loved ones. You'll begin to feel like you have control of your future instead of living out the rest of your life in a state of anxiety and depression. People who have experienced a solid or mild traumatic event or abuse usually

have a weak vagus nerve. This is due to all the stressors that they had in their lives at the time.

Chapter 4. 30 Exercise Forms to Navigate your Vagus nerve In this part, we will explore vagus nerve exercises and their potential benefits in the average person's day-to-day life. Follow these simple exercises to stimulate the vagus nerve and experience a more relaxed, stress-free life!

1. Abdominal Massage

If you have problems with your stomach or have a poor appetite, it's probably because your vagus nerve is not working correctly. You can improve your ability to function by doing a few simple exercises. How to perform: 1. Sit in a chair with feet flat on the floor with your knees and hips slightly flexed. 2. Inhale and Exhale gently. 3. Place both hands on your abdomen, fingers pointing toward your back. 4. Then, using a light circular motion, massage your abdominal muscles by moving around a four-inch circle while breathing deeply through your nose and exhaling warm air out of your mouth. 5. Perform the exercise for 60 seconds. 6. Feel your body begin to relax and your heart rate begins to slow down. 7. Do this at least twice a day.

2. Vagus Chord Exercises

This is a form of exercise that activates the vagus nerve. How to perform: 1. Lengthen your spine and let your head fall back as if you were looking at the ceiling. 2. As you exhale, use a small circular motion with your head to the right, keeping your eyes focused forward. Continue this movement for two seconds, then slowly bring your head back to the center. 3. Repeat the process twice, moving your right arm out to the right as you move your head. 4. Continue for one minute and then switch to left, then up, and down. 5. After completing all four movements, rest in this position for a further minute before moving on to the next exercise. 6. Repeat this movement four more times before resting at the end of each set of exercises. 7. Do this exercise every day.

3. Deep Breathing

This is a good vagus nerve exercise that many people already do naturally. How to perform: 1. Sit in a chair with good posture and place your hands on your chest. 2. Inhale calmly over your nose for 4 seconds, then exhale slowly through your pursed lips for an equal amount of time. 3. Do this at least twice a day.

4. Pursed-Lip Breathing This is another form of deep breathing that's also good for doing while sitting in a chair. It helps get rid of stale air trapped in your lungs. Be sure to inhale slowly through your nose and exhale slowly through pursed lips. How to perform: 1. Sit up straight, close your mouth for 5 seconds, then exhale slowly through your lips. 2. Pucker them together tightly so that no air escapes. 3. When the air has run, blow out air through your lips to make a sound. 4. Repeat these steps for 3 sets every other exercise.

5. Back Stretch

This exercise helps relax you and makes your spine more flexible. How to perform: 1. Set yourself in the prone position, as the picture shows, with your head lower than your shoulders. 2. Then lift your chin and chest slowly until you feel a gentle stretch. 3. Hold this position for 10 seconds, then slowly lower yourself back to the starting position 4. Repeat this form for four sets. 5. Do this at least twice a day.

6. Sidestep

The sidestep helps improve balance in your legs. It also helps strengthen your abdominal muscles and spine. How to perform: 1. Stand in front of a wall and wear a piece of rubber tubing by one end. 2. Stretch it out in front of you as far as possible. Then step to the right, bringing your right foot as close to the wall as possible. Do this for 15

counts. 3. Concentrate on holding the tubing out in front of you during this movement. 4. Do this exercise every day.

7. Trunk Twist This vagus nerve exercise is easy to do and effective. How to perform: 1. Stand while holding a stick or towel in each hand, with your arms at your sides and elbows bent slightly outward from your body at about shoulder-height level. Hold this position for 5 seconds. 2. Twist your trunk side to side, keeping your back straight and your feet flat on the ground. 3. Be sure not to bend your knees or put too much stress on your lower back. 4. Do this exercise 20 times in each direction. 5. Repeat this set every day.

8. Leg Lifts

This is another good vagus nerve exercise that most people already do naturally. How to perform: 1. Lie down with your arms at your sides. 2. Raise both feet off the floor. (Be sure not to tighten your abdominal muscles or back muscles during this movement.)

3. Hold this position for 15 seconds and lower both arms and legs. 4. Do two sets of 10 countings. 5. Do this at least twice a day.

9. Neck Flexion

This is an easy and effective vagus nerve exercise. How to perform: 1. While standing, lean your head forward to look down at the floor. 2. Gently press your chin toward the center of your chest for about 5 seconds, then slowly return to a straight figure-eight position with your chin up and back. 3. Do this three times every day.

10. Shoulder Shrugs

This exercise helps strengthen and lift your shoulder blades. The shoulder shrugs can be performed while standing or lying down. How to perform:

1. Get up with your feet about shoulder-width apart and arms at your sides. 2. Take a big breath in, let out a big sigh, tighten your shoulders up as high as you can, hold for 5 seconds, and then relax. 3. Do this three times a day.

11. Side-Lying Knee Raise

This is a straightforward and effective vagus nerve exercise. How to perform: 1. Lie on the floor on your left side, resting your head on your left arm. 2. Lift your right leg, so it is perpendicular to the rest of your body, then lift it for 10 seconds as high as possible. 3. Do this three times, rest for two minutes, then repeat on the left leg. 4. Repeat this set every day.

12. Seated Arms Raise

The arms raise exercise helps improve your shoulders, arms, and upper back strength. How to perform it: 1. Sit on a chair with your hands resting on the arm rests. 2. Slowly lift one arm, then the other (gently), until you feel a gentle stretch in your shoulders and upper back. 3. Hold this position for 5 seconds, then slowly lower your arms and repeat 5 times. 4. Do this at least twice a day.

13. Leg Swing

Leg Swing This exercise strengthens your ankles, calves and thighs. How to perform:

1. 2. 3. 4.

Stand with your feet slightly apart. Feel a gentle stretch on the sides of your legs. Then lift your heels until they are level with your hips. Shift your weight onto this leg and swing it back and forth 8 times, then reverse for 8 times on the other side. 5. Repeat this exercise twice a day.

14. Standing Knee Hugs This exercise strengthens the diaphragm, a muscle that helps you breathe fully. How to perform: 1. Stand up straight. 2. Gently wrap your arms around your knees, pulling them towards your chest. 3. Hold this position for 10 seconds. 4. Breathe in slowly through your nose and as you breathe out. 5. Push your knees outwards in a circle motion. 6. Repeat this 10 times on each leg. 7. Do this at least twice a day.

15. The Bridge

This exercise is best for thoracic neuralgia (the type of pain that goes down the middle of your back) because it involves a stretch to the whole thoracic spine.

How to perform: 1. Lay down with your knees bent and your feet on the floor. 2. Secure your abdominal muscles and lift your hips off the floor. Make sure you are not pushing your back into the floor as you do this. You are making a straight line from your head to your knees would be best. 3. Carry this position for 10 seconds 4. Lower yourself back down to the ground. And rest for 60 seconds. 5. Repeat 15 times at least 1–2 times daily, more if you can!

16. The Crawl

This exercise strengthens the diaphragm and psoas muscle, the major flexor muscle of the thigh. How to perform: 1. Stand with your feet shoulder-width apart. 2. Crawl your hands forward, keeping your back straight and shoulders down. 3. Keep the movement slow and controlled, like you would crawl on the floor until you reach a comfortable point. 4. Keeping your left leg and arm still, slowly lift from the knee towards the shoulder and lower it back down to the starting position on the other side. 5. Do this 15 times. 6. Repeat 8 times on each leg. 7. Redo this set every day.

17. The Dead Bug

The Dead Bug exercise is used to strengthen your core muscles. It also helps to improve posture and balance. How to perform: 1. While lying on your back, raise your feet off the floor and into the air. 2. Then lower them down to touch the base on either side of your hips, ensuring that you don’t twist or tighten any part of your body during this movement. 3. Remain in this position for 10 seconds, then slowly raise your legs and repeat 5 times. 4. Do this exercise twice a day.

18. Knee and Elbow Press-Up

This exercise will strengthen your diaphragm and stomach muscle. How to perform: 1. Start in a plank position with your hands placed directly under your shoulders and your legs extended behind you, balanced on your toes. 2. Lower your body until your elbows and knees are bent, with your forearms and shins touching the ground. 3. Push yourself back up to the starting position, straightening your arms and legs. 4. Repeat this movement for the desired number of repetitions.

19. Head Turn

This is a good vagus nerve exercise that most people already do naturally. How to perform: 1. While seated, turn your head slowly to the left as far as possible (you should feel a slight pull in your neck). 2. Hold this position for five seconds, return your head to the center and turn it to the right as far as possible (you should feel a slight pull in your neck). 3. Hold this position for five seconds, then return your head to the center and repeat. 4. You can do this every day.

20. Palm Press

This exercise will strengthen your hand muscles. How to perform: 1. While standing upright and pressing your palms together in front of

you, push outward as if trying to snap the fingers of someone else holding your palms. 2. Hold this position for three seconds, then relax your arms back down. 3. Repeat this 10 times in each direction. 4. Dot this every day as your daily routine.

21. Eye Squeeze

Your eye muscles are used when you squeeze your teeth together. When exercising this muscle, you will use them to tighten or stretch your eyelid. How to perform: 1. Sit back on a pillow. 2. Bring your hand up before your forehead and close your eyes tightly as you make a fist. 3. Keep your arms stationary while you move them in circular movements around the sides of each eye for 10 seconds. 4. Redo this exercise 5 times on each side. 5. This exercise can be redone up to three times a day.

22. Eye Stretch

This is an easy Vagus nerve exercise that most people already do naturally. This exercise will strengthen your eye muscles. How to perform it: 1. While standing or sitting, move your eyes in a circular motion as if trying to touch your ears with the ends of your eyes. 2. Feel your eye muscles while making the motion. 3. Do this for 30 seconds. 4. Repeat this every day.

23. Leg Twist

This exercise stretches and strengthens the muscles that support the hips and lower back. How to perform: 1. Sit on the floor with your legs crossed under you and your back

2. 3. 4. 5. 6. 7.

straight. Straighten your arms as high as possible without bending at the elbow or hip. Twist your body to one side as far as possible, using your arms for support. Hold this position for 10 seconds. Let go and repeat on the other side. Do this for 5 sets. This exercise can be redone up to two times a day.

24. The Nose Picker This exercise will strengthen your inner and outer nose muscles. How to perform: 1. While sitting, pinch each nostril closed with your thumb and forefinger 2. Hold for one minute. 3. Do this every day.

25. The Quick Relaxation This is an excellent Vagus nerve exercise that is easy to do. How to perform: 1. While sitting, slowly and gently roll your head from side to side as far as you can. 2. Then slowly hold that position for five seconds, then repeat five more. 3. Repeat this 20 times in each direction.

26. Dynamic Chest Stretch This exercise stretches your chest, shoulders, arms, and neck. How to perform: 1. Raise your arms straight up over your head, in line with your body. 2. Keeping your arms straight and still. 3. Twist them side to side to feel the stretch across your chest. 6. Hold for 20 seconds and repeat five times per side. 7. This exercise can be redone up to two times a day.

27. Shoulder Wingspan

This exercise will help develop a flexible spine and stretch the neck, shoulders, and back muscles. How to perform: 1. Reach your hand over your back and slowly stretch out your arms. 2. Rotate your head from side to side until you feel a stretch in the back of the neck, then relax and hold the position for 10 seconds. 3. Repeat on the opposite side of your arms for 15 seconds. 4. Do this twice a day.

28. The Thumb Press This is an excellent Vagus nerve exercise that most people already do naturally. How to perform: 1. While seated or standing, press your thumb into the palm of your other hand for about two minutes. 2. Do this exercise every day.

29. The Seated Twist and Stretch

This exercise will stretch and strengthen your spine. How to perform: 1. Sit tall with knees bent and feet flat on the floor. 2. Place one hand on each knee, twist your upper body towards one side for five seconds, then return to an upright position over five seconds. 3. Redo this exercise on the other side. 4. Repeat 2 times on each side.

30. Chair Calf Stretch This exercise strengthens the muscles and improves the flexibility of your calves. How to perform: 1. Sit on a chair with good posture, keeping your knees, hips, and back straight, and your head aligned with your spine. 2. Let your arms hang down towards the floor. 3. Extend one leg straight out while maintaining straight posture and keeping your arms extended forward at a 45-degree angle. 4. Hold this position for 20 seconds while breathing slowly. 5. Repeat on the other leg and repeat the entire sequence 5 times on each leg. 6. Perform this exercise 3 times a day.. This exercise aims to induce a relaxed state of mind, though it can be challenging when you first begin. This means that you're doing something right!

You may have trouble focusing on anything for long periods as a beginner. This is perfectly natural and will improve over time with regular practice.

Chapter 5. 5-minute Vagus nerve Exercise for Busy People Are you busy Taking care of kids, working overtime, or having a tough time finding the time to exercise? By doing these exercises — take 5 minutes each day — you will experience a greater sense of calmness and relaxation while activating your parasympathetic nervous system. In just one short session, you'll feel your energy soar and see vitality return to your body.

Pin on chair You can do this either at your house or at the office. 1. Find a simple wooden chair. 2. Stand 3–5 feet away from the chair or farther away if you cannot reach the back of the chair. 3. Press your hand against the back of the chair with your elbow straight and your palm facing down. 4. Gently push the chair back to feel a slight stretch in your back and arm. 5. Hold the position for 60 seconds while breathing deeply and slowly, inhaling and exhaling through your nose. 6. Repeat three times, holding each time for 30 seconds. 7. You can do this during your break or rest hours inside your house.

Sun gazing Sun gazing helps to boost your energy levels. 1. Find a comfortable place to sit. 2. Begin by closing your eyes. 3. Open one eye and observe the eye's movement for 10 seconds. 4. Repeat this process with the other eye without closing it, while taking deep breaths or yawning to relax. 5. Repeat this exercise 2-3 times a day to increase energy levels and reduce fatigue.

Ear massage Ear massage helps activate the parasympathetic nervous system, regulating heart rate, blood pressure, and breathing. 1. Sit on the floor or a carpeted floor with both ears and your head

2. 3. 4. 5.

pressed against the wall. You can also sit on a couch, chair, bed, or table in front of your ears! Gently rub the top of each ear back and forth for 60 seconds. Repeat 3 times with each ear. You can do this at your leisure or feel tired and sleepy.

Carotid sinus massage Carotid sinus massage helps activate the parasympathetic nervous system. 1. Sit or lie down straight with your head supported. 2. Place the fingers of one hand on the side of your neck on the carotid in front of your ear and the other hand with the index finger on the opposite side. 3. Gently press into the carotid sinus to feel it move up and down as you breathe in and out way down for 60 seconds. 4. Repeat 3 times with a breathing cycle to activate your parasympathetic nervous system. 5. You can do this at your leisure or when feeling sleepy.

Facelift Facelift suggests it helps raise your face and neck, which activates the parasympathetic nervous system. 1. Sit on a chair to look straight ahead or at a wall or table. 2. Gently pull down your eyebrows, forehead, and cheekbones as though you are trying to move them upwards in one smooth motion (don't worry — they won't move). 3. Hold for 60 seconds (or however long it feels comfortable) and repeat 3 times. 4. You can do this every day.

Shoulder relaxer A shoulder relaxer helps in regulating heart rate. 1. Lie on your back with a cushion supporting your shoulders and your legs bent at a 90-degree angle. 2. Keep your arms relaxed at your sides. 3. Relax by taking a few deep breaths through the nose, then hold in this position for 40 seconds while breathing deeply. 4. Repeat 3 times, each holding at the same position for 40 seconds. 5. You can do this every day.

Foot massage Foot massage helps regulates heart rate, blood pressure, and breathing. 1. Arrange yourself in a comfortable chair with your eyes closed. 2. Place along the toe of your right foot on the other knee and massage it for 60 seconds. 3. Repeat with your other foot for another 60 seconds. 4. Do this 3 times each day to help boost your energy levels!

Gagging reflex 1. Lay down on your stomach with your arm under a pillow. 2. Place your cheek against the pillow and close your mouth (breathing in and out through the nose) for 60 seconds. 3. Repeat 3 times, each time holding for 60 seconds. 4. You can do this every day or every other day, like!

Meditating Meditating for 5 minutes daily will give you a greater sense of calmness and relaxation. You will feel your energy soar and see vitality return to your body. 1. Find a quiet and comfortable place where you won't be disturbed. 2. Set your time for 5 minutes. 3. Relax your mind by breathing slowly and regularly through the nose and mouth. 4. Concentrate on your breathing to help you relax rather than focus on thoughts or activities around you. 5. Focus on your breath while letting go of all negative thoughts that come into your mind, as these will interfere with your meditation. 6. You should do this meditation sitting in a cross-legged position with your head centered on your spine or lying face to the ground with your knees bent. 7. You can also do this at your leisure as you are reading or doing something else

Chair Squat Chair Squat is a quick, simple way to stimulate your sympathetic nervous system. It helps you wake up, feel energized and improves your health. 1. Stand near a chair or bench. 2. Set your hands on the chair (or bar) behind you with palms facing

down for support as you squat down. 3. Slowly lower yourself 5 times so that your thighs are parallel to the floor, and then go back up to a standing position as you breathe out through your mouth. 4. Go back up to the standing position as you breathe out. 5. Redo 10 times this time. 6. Relax and breathe. 7. Do this time 15 times. And relax! 8. You can perform this during your break time. Performing this exercise once can provide you with all the physical and mental benefits as if you had exercised for five to six hours. The critical word in that sentence is "once." All it takes is focusing on how your body feels when it has a deep need - like thirst or hunger - and then taking a deep breath before exhaling. It's not difficult, but it will likely feel uncomfortable to start. That sensation results from your vagus nerve waking up after being dormant for so long, so don't be alarmed.

Chapter 6. Vagus nerve Exercise for Health Problems If you endure agony from chronic disease or injury, your vagus nerve may be at risk. Your vagus nerve provides sensory information about your body's organs and functions to the brain. This can include pain, inflammation, and even having a good appetite. So, you must maintain a healthy weight and get checked for diabetes if you are over 25 years old. It's also recommended that you exercise twice daily for the vagus nerve to prevent future problems by strengthening the muscles around it. So here are a few exercises you can do to strengthen your vagus nerve:

Vagus nerve Exercises for Depression Depression is a severe illness that affects millions of people every day. It can affect behavior, eating habits, and many other things. Depression can often be triggered by what we see and experience. Depression must be taken seriously because it can last for months, years, and sometimes even a lifetime, depending on the severity. How to perform: 1. Sit in a comfortable position. 2. Take a deep breath and exhale slowly. 3. Close your eyes and feel your neck, face, and scalp muscles. 4. Then contract them for a few seconds and relax. Do this 5 times before moving to the next step. 5. Contract and relax your facial muscles several times before moving on to the next step: 6. Now rotate your head from side to side 5 times. 7. Now, look up, down and side to side several times. Move your head up and down, side to side, 5 times. 8. Now contract and relax the muscles around your mouth for a few seconds. 9. Now do 5 deep breaths through your nose, holding them for a few seconds before exhaling slowly through your mouth. 10. Now contract the muscles on your forehead and hold it for a few seconds. 11. Relax those muscles, then contract them again and relax them. 12. Repeat this exercise 3 times per day while sitting in a

comfortable position. This exercise is good to help relieve depression because it focuses on breathing and feeling positive emotions.

Vagus nerve Exercises for Anxiety Anxiety is a feeling that everyone will struggle with in their lifetime. It can be caused by stress and overthinking, taking on too much, or even just everyday issues. The thing with anxiety and depression are closely linked together. Even though they may be different issues, people with one tend to have a higher chance of getting the other. So, it is urgent to pay close attention to the possible triggers that you may have that can cause your anxiety or depression and help you overcome them. How to perform: 1. Sit in a comfortable position. 2. Take a deep breath and exhale slowly. 3. Visualize the positive things in life. Try to remember them to make you feel happier. 4. Close your eyes and feel the muscles around your neck, face, and scalp. 5. Then contract them for 5 seconds and relax them again. 6. Now rotate your head from side to side for 4 times. 7. Now look up, down, and side to side for 4 times. 8. Now move on to the next step, relaxing your hand and arm. 9. First, flex your fingers 10 times, then relax them. 10. Now make a fist and move it up and down for 4 times. 11. Now relax your arm and hand. 12. Now move on to the next step, relaxing your leg muscles. 13. Once again, start flexing your toes 10 times, then relax them. 14. Now make a fist and move it up and down for 4 times. 15. Relax the muscles in your legs. 16. Redo this exercise 3 times per day while sitting in a comfortable position. This is an excellent exercise to help rid yourself of your anxiety.

Vagus nerve Exercises for Abdominal Fat Abdominal fat is often called visceral fat or dangerous fat in other terms. It is the fat you cannot see on your body and resides deep within your organs and muscles.

How to perform: 1. Sit in a comfortable position. 2. Take a deep breath and exhale slowly. 3. Close your eyes, fold your hands and place them on your stomach. 4. Now contract the muscles in the abdomen for 5 seconds and relax them again. 5. Now do 5 deep breaths in through your nose, and hold them for a few seconds before exhaling slowly through your mouth. 6. Now repeat this entire process 3 times per day while sitting in a comfortable position. This will help you tell if you have any excess fat in your abdominal area and help you to get rid of it.

Vagus nerve Exercises for Sneezing What is Sneezing? Once you sneeze, your entire body goes into a different movement level and sometimes even shakes. The muscles in your body contract, from your bones to muscles within your inner organs, such as the stomach and colon. Therefore, we endure so much pain in our back and neck when we sneeze. The soreness you feel is caused by the muscles tightening up around these areas. How to perform: 1. Sit in a comfortable position. 2. Take a deep breath and exhale slowly. 3. Close your eyes and shake your head for 5 seconds. 4. Now move your shoulders in a shrugging motion 10 times. 5. Repeat the entire process 3 times a day. Have you ever wondered why we get so much pain after sneezing? Well, it's because the whole body reacts to it, especially the areas around our neck, back, and chest.

Vagus nerve Exercises to Prevent Stroke A stroke is when the brain loses the ability to send signals through different body parts. This is because of a lack of oxygen and blood running through the brain. The loss of these essential elements causes severe damage, often resulting in death or lasting effects on that person's health and mobility. How to perform: 1. Sit in a comfortable position. 2. Take a deep breath and exhale slowly.

3. Close your eyes and hold your breath for 5 seconds before releasing it. 4. Now close your mouth, pinch your nose, and breathe through your nostrils for 5 seconds. 5. Now breathe in through the nose for 2 seconds, hold it for another 2 seconds, then breathe out through the mouth for 2 more seconds. 6. Repeat this process 3 times every day. This exercise helps you relax your muscles while your body is oxygendeprived. This can help you get the body oxygen it needs to function correctly and prevent any damage from being done to it.

Vagus nerve Exercises for Migraines and Tension Headaches What is a Migraine? A migraine is often defined as one of the humans' most painful ailments. It brings on intense pain and nausea, often accompanied by sensitivity to light and loud noises. A migraine can last up to several days, with each day having high levels of pain that the patient cannot easily cope with. Vagus nerve Exercises for Migraines and Tension Headaches How to perform: 1. Sit in a comfortable position 2. Take a deep breath and exhale slowly 3. Close your eyes, close your mouth and gently place your index finger on your forehead and massage your forehead for 5 seconds 4. Now, move on to the next step, stretching your neck. 5. First, tilt your head up to the left for 5 seconds and then to the right for 5 seconds 6. Now move on to the next step, which is stretching your shoulders 7. First, shrug your shoulders for 5 seconds, then relax them 8. Next, raise them to your ears and hold them for 5 seconds, then relax 9. Perform this exercise 3 times a day. As we all know, migraine headaches can be excruciating and debilitating, and so can tension headaches. Therefore stretching, relaxing, and massaging your head and neck muscles are essential for these headaches.

Vagus nerve Exercises for Chronic Neck and Shoulder Pain People agonizing from chronic neck and shoulder pain often experience pain

radiating down their arms. Their shoulders are also stiff, and they feel unnatural or imbalanced. This happens because, due to the muscles becoming tight and stiff with pain, the nerves that stimulate movement in these areas become damaged and short-circuited. How to perform: 1. Start this exercise by raising your arms and touching the tips of your fingers together. 2. Stretch by raising your hands above your head and hold for 5 seconds 3. Now, stretch with your hands at shoulder height, hold for 5 seconds 4. Next, bend at the elbows and bring your thumbs to the back of your neck, holding for 10 seconds 5. Relax 6. Do this exercise 3 times a day. This exercise prevents neck and shoulder pain and other similar ailments. It tones the muscles in these areas and keeps them flexible, even during periods of acute pain.

Vagus nerve Exercises for Asthma and Bronchitis Asthma is when breathing becomes difficult, causing wheezing and coughing. Asthmatics have trouble breathing because the airways are blocked by mucus. In bronchitis, the air passages become inflamed and irritated. While both illnesses may not be life-threatening, they can exacerbate asthma or bronchitis. How to perform: 1. Lay on your back with both arms down at your sides. 2. While keeping your right arm stretched out, raise your left arm, turn your hand and fingers toward your face, and let go so they hang down below your head level. 3. Keeping the upper part of that hand against the back of your head, stretch out that arm as far as you can and hold it for 5 seconds 4. Now, move on to the next step, stretching both legs together. 5. Stretch by raising both legs simultaneously so they are straight out in front of you, and hold for 5 seconds. 6. Repeat this step 2 to 3 times

Vagus nerve Exercises for Insomnia What is Insomnia? Insomnia is categorized as trouble sleeping. It affects thousands of people and is either short-term or chronic. Another condition

can also cause insomnia, and doctors are quick to treat the person for both insomnia and whatever disorder caused it in the first place. How to perform: 1. Lie with your eyes closed and relax. 2. While breathing in deeply, exhale completely 3. Now inhale deeply and hold your breath for 10 seconds, then exhale slowly 4. Repeat this step 3 times a day before going to sleep. This is an excellent exercise because it helps relax muscles in the face, allowing people to rest easily during sleep. It also opens the airways so that when the person breathes, their lungs draw in more oxygen, helping them fall asleep quicker.

Vagus nerve Exercises for Menopause and Hot Flashes What is Menopause? Menopause means "end of the monthly period," when a woman's menstrual cycle stops naturally. This happens sometime in her late 40's or early 50's. During menopause, women also experience hot flashes and temporary episodes of intense heat that come over the upper body in waves. These episodes last only a few seconds to a couple of minutes. How to perform: 1. To begin this exercise, take a deep breath and exhale slowly 2. Now, with your arms straight out and parallel to the floor, bring your thumbs back to the base of your neck in a circular motion. 3. Tilt your head up and hold for 5 seconds while you do this. 4. Then tilt your head down and hold for 5 seconds in the same position 5. Move on to the next step, which is massaging your thigh muscles 6. First, sit on the edge of a chair with your feet on the floor and your hands resting on your lap. 7. Pull up one leg as high as possible without making a muscle or joint sore. Hold for 10 seconds, then relax 8. Repeat this step 3 times a day. This exercise helps prevent menopause and hot flashes because it helps keep the mind relaxed, preventing anxiety and stress, which can cause the body to react badly to changes in hormones or certain chemicals released during menopause. These vagus nerve exercises can be beneficial if you suffer from depression, anxiety, or even a common cold. If you feel pain from any of these conditions

and are looking for something that can help, there is no need to look further.

Chapter 7. Vagus nerve Exercise Tips Exercising the vagus nerve is important because research has found that it is directly connected to the central nervous system and can dramatically strike your body’s involuntary functions. Vagus nerve exercises, also known as vagal maneuvers, have been found to accelerate healing and enrich the characteristics of people with PTSD, heart disease, and autoimmune diseases. Vagus nerve exercises effectively balance your mood and can also increase your energy levels and improve your sleep patterns. They can also help with headaches and PTSD symptoms such as hyper vigilance or social anxiety disorder. While there is no single cure-all, physicians have identified several techniques that patients can use to reduce chronic pain symptoms in many cases. One such treatment is stimulating vagus nerve activity through various exercises, which has been found to bring relief in many cases. The following tips on exercising the vagus nerve can help you improve your health and trigger positive changes for a better quality of life.

Breathing Exercises Breathing exercises, which have the most influence on the vagus nerve and its nerves, can include deep breathing exercises. They can be done lying in bed at night while looking up into the night sky or while sleeping. The right side of your body should be relaxed, and your mouth should be slightly open whenever you breathe in. Your finger should stay on your lower lip to help it relax. As you exhale, lower your belly simultaneously and lift your left arm towards the sky or ceiling. As you exhale, your stomach should be the only body part that moves. This procedure should be repeated regularly until you feel more relaxed and calmer. Hopefully, this will lower your heart rate and blood pressure while increasing your energy levels simultaneously. Please bear in mind that it might obtain some practice before you can breathe in this way and do it effectively while lying down.

Progressive Muscle Relaxation This exercise is both simple and popular. It can be done anytime, anywhere, and it has been used to reduce stress and anxiety for many years. It is crucial to note that you shouldn’t use force when tensing the muscle groups but instead allow your body to relax as much as possible. It would be best to take deep breaths while pulling each muscle group and comforting them. Your body should feel a little more relaxed after each exercise, and the entire

process shouldn’t take longer than 20 – 30 minutes to complete.

Alternate Nostril Breathing This exercise can be done in any position and does not require much effort. It can be completed while standing or sitting and can be used to treat anxiety, insomnia, and sleep disorders. The exercise involves taking deep breaths through one nostril while breathing out. To complete the exercise, your mouth should stay slightly open. Your finger should remain on your lower lip to help it relax. Breathe through the right nostril in each cycle and breathe out through the left nostril before inhaling through the right one in the following process. It would be best to try to complete at least 5 cycles every day.

Vagus nerve Activation This exercise helps activate the vagus nerve, which can increase the production of neurochemicals in the body. The vagus nerve directly influences various organs, including the heart and brain, which can positively affect your overall health. The right side of your body should be relaxed, and your mouth should be slightly open while you concentrate on feeling the breath entering through your nose and moving down to enter through the left nostril. You can also focus on feeling the inhalation move up through your lungs and out of your nose. The cycle should be repeated 2 – 3 times. This exercise should be done every day without fail, and you should concentrate on what you are doing while doing it so that you can adjust to the technique and get used to it as quickly as possible.

Mindfulness Meditation A strong deal of research suggests that mindfulness meditation can reduce pain and improve the aspect of life for people with chronic pain. Mindfulness meditation is about being in the present moment, which can help stabilize your thoughts, emotions, and body. The technique focuses on your breathing, feelings, and sensations while your mind remains clear from any thought. Careful observation of your thoughts is necessary to achieve this state of being. Mindfulness meditation can be done anytime and anywhere, with minimal effort, and you should try to practice it as much as possible. It is also essential to turn your attention inward whenever you find yourself distracted by something external or negative. Otherwise, the exercise will not have the

intended effect. It's straightforward to make mistakes while exercising the vagus nerve, especially if you're new to the process. These are some of the most common mistakes that people make when exercising their vagus nerve: 1. Exercising the vagus nerve without taking time to get used to the process. 2. Not starting small and working your way up. 3. Continuing to exercise the nerve even after you feel it has healed and is in good shape. 4. Exercising the vagus nerve without listening to your body 5. Not continuing the process for some time after you feel that your body has healed itself from the damage done by exercising it 6. Exercising the vagus nerve while being on medications, especially any painkillers or stimulants 7. Exercising the vagus nerve when you are in a state of fatigue. 8. Over-exercising the nerve The benefits of vagus nerve exercises are numerous: one study (by Nguyen, D.S. et al.) about Vagus nerve stimulation for chronic pain management found that patients who received vagus nerve stimulation showed improvements in their short-term and long-term recovery rates after surgery. This can be a great relief for many patients and can help them stabilize their health and quality of life.

Chapter 8. 25 Exercise Forms for Vagus Nerve Stretching This part will explore 30 forms of Vagus nerve stretching for daily use. The purpose of these exercises is to stimulate the Vagus nerve and make you feel more relaxed in your everyday life.

1. Shortening and Widening Palms These are simple exercises that can improve the function of your vagus nerve. You need a small hand towel and a pair of adult-sized gloves. How to perform: 1. Spread your hands on a table, one on top of the other, and slip your hand into the glove. 2. Pull your palm in and make your fingers as short as possible, as if you were making a fist. Hold for about two seconds. 3. Holding tightly to the glove with both hands, gently bend your fingers back, so they are straight but not stiff – feel the stretch in your palm and fingers. 4. Release and repeat the same exercise; make your fingers as long as possible.

2. The Floating Awareness Exercise In this exercise, you will experience the sensation of floating. You will feel as if your body is slowly moving but is still. This also helps to stimulate the Vagus nerve. How to perform: 1. Sit in a chair with your feet flat on the floor and your arms folded across your chest loosely with no stress on them. 2. Slowly move your weight forward, so your body feels like it is falling backward. 3. Hold for about 30 seconds in this position, breathing slowly and calmly. 4. Release the position but do not move your arms to catch yourself from falling; release them back into their original place. 5. Hold the weight of your body on the back of your head, then gently allow it to fall forward slowly again and hold for about 30 seconds in this position.

6. Repeat this part of exercise 5 more times.

3. Pelvic Tilt Once you are comfortable doing the previous exercise, you can move on to this one. This exercise helps to stimulate your vagus nerve and keep your control at a higher level. How to perform: 1. Lie down on your back with a pillow or arm under your head and another pillow or arm under your knees. 2. Slowly lift your legs and keep them straight. 3. When you feel a slight stretch in your abdomen, relax and hold for about two seconds before slowly lowering your legs. 4. Repeat this movement three times, holding each time for about three seconds before resting for a couple of seconds.

4. Breathing and Changing Position Exercise This exercise can improve the function of your vagus nerve and stimulate the central nervous system by stretching it out. How to perform: 1. Sit straight and take a few deep breaths through your nose with your mouth closed and hold it for 2 seconds before breathing out slowly. 2. Then, bend forward slightly at the waist with your arms hanging loosely in front of you, then bend back 45 degrees so that there is a slight stretch on the chest and neck muscles. Hold for 3 seconds. 3. Release and repeat three more times.

5. Stretching the Middle of the Body This exercise is designed to stretch the middle part of your body, which is rich in vagus nerve fibers. It also helps to improve your overall health and mental state. How to perform: 1. Lie down on your back with your arms relaxed at your side, palms up and legs extended out relaxed. 2. Bend your right leg at the knee and raise it to a 90-degree angle with the rest of your body. 3. With the other leg up on the chair, hold your body in this position for 10 seconds before switching to the other leg and repeating this exercise 3 more times.

6. Awareness of Mind In this exercise, you'll focus your attention on the flow of your breathing and the sensations in your body. This very effective exercise can stimulate both sides of the vagus nerve. How to perform: 1. With your eyes closed, sit up straight, take a few deep breaths in through your nose with your mouth closed, and hold it for 2 seconds before breathing out slowly. 2. Focus on your breathing for the next 10 minutes by observing it as you exhale. 3. Breathe slowly and calmly, paying close attention to the air passing through your nostrils and the sensation of your lungs expanding. 4. After completing the 10-minute exercise, open your eyes and stretch your arms or legs while you stand up. This helps stimulate circulation to keep you well-balanced in mind and body.

7. The Elevated Leg Exercise This exercise is beneficial in stimulating the vagus nerve and healthy blood circulation. It also improves your blood pressure. How to perform: 1. Sit in a chair with your feet flat on the floor and lift one leg, keeping it straight and about 20 centimeters off the ground for about 10 seconds, then lower it slowly for about 8 seconds. 2. Repeat this exercise about five times, then switch to the other leg.

8. The Butterfly Stretch This exercise is a deep stretch for the lower back and abdominal muscles. This helps to stimulate your vagus nerve, which improves digestion and the immune system's ability to fight diseases. How to perform: 1. Sit on a chair or the floor, with your arms holding onto behind you and your head facing down. 2. Slowly lean backward until you feel a gentle stretch in your lower back, then hold for 30 seconds before relaxing and repeating 3 more times.

9. The Side Bending Exercise This exercise is performed to stimulate the Vagus nerve, improve the muscles

in the middle of your body and help to keep them flexible. How to perform: 1. Stand up straight with your feet a little wider than hip-width apart, then bend slowly sideways by moving your hips and shoulders; hold for 20 seconds before returning to an upright position. 2. Repeat this movement 5 times on each side of the body.

10. The Standing Forward Bending Exercise This exercise strengthens the muscles in the middle of your body and improves flexibility. It is beneficial for those who perform a lot of labor. How to perform: 1. Standing with your feet shoulder-width apart, place your hands on waist height, then bend forward and lift your toes off the floor, raising your knees slightly. 2. Hold this position for 2 seconds before returning to an upright position and repeating the movement 5 times on each side of the body.

11. The Rear Spine Stretch This exercise helps to stretch the nerves in your lower back, which relieves tension and improves circulation. This can help you prevent low back pain. How to perform: 1. Sit one foot flat on the floor and bend your knees as if you were about to sit on a chair. Keep your back straight and rest your hands on the floor below your buttocks. 2. Bend forward and hold for about 20 seconds before returning to an upright position, then repeat 5 times with each side of the body.

12. The Forward Spine Stretch This exercise helps to stretch your spinal muscles and improve blood circulation. This exercise can also reduce stress and ease tension in the back muscles. How to perform: 1. With your back straight, raise your arms to shoulder height, then bend forward and hold for about 20 seconds before returning to an upright position. 2. Repeat this movement 3 more times with each side of the body.

13. The Back Stretch

This exercise helps stretch all the muscles in your back and relaxes the spine; it also soothes a tense neck and shoulders, which are caused by stress and tension. This also improves your posture when sitting or standing. How to perform: 1. After sitting on a chair or the floor, place your hands on the back of your head and slowly lean back until you feel a gentle stretch in your shoulders. Hold for 3 seconds before returning upright to repeat the exercise 5 times. 2. Next, place both hands along your spine, slowly twist around from side to side, and hold for 20 seconds before returning to an upright position.

14. The Shoulder Shrug This exercise helps relax your shoulders and relieves tension in this body part. How to perform: 1. After sitting on a chair or the floor, raise your shoulders toward your ears, not past them. Hold for 3 seconds before returning to an upright position. 2. Repeat 3 times with each shoulder before moving on to the next exercise.

15. The Shoulder Twist Stretch This exercise helps relax your shoulder muscles and also stretches them at the same time. How to perform: 1. Sitting on a chair or the floor, raise your arms in front of you and turn from side to side as far as you can. 2. Hold for 20 seconds before returning to an upright position and repeating the exercise 2 more times.

16. The Loose Arm Stretch This is a simple stretch that you can do anytime. It helps to loosen up your arm muscles and helps to relieve soreness in them. Specific exercises like this help us maintain flexibility and prevent injury. How to perform: 1. Gently bend at the elbow and raise both arms with palms facing your chest for 15 seconds before releasing the stretch.

2. Repeat this movement 2 more times with each arm before returning to an upright position for the final stretch exercise.

17. The Upright Stretch This exercise is good for improving your posture and keeping your spine straight. How to perform: 1. Place both hands over the top of your head and slowly raise your head upward until you feel a gentle stretch in your neck. 2. Hold this position for 3 seconds before returning to an upright position. Repeat 2 more times before completing the exercise series.

18. The Wall Stretch This stretch helps to stimulate your spinal nerves, which helps reduce stress and ease tension in your back muscles. This exercise is also suitable for improving posture. How to perform: 1. Place your back flat against a wall, then slide down until you sit on the floor with your legs extended out in front of you. 2. Hold this position for 30 seconds before slowly returning to an upright position and repeating the exercise 3 more times.

19. The Torso Balance This exercise improves balance and flexibility in the spinal cord, thereby improving posture and balance. How to perform: 1. Stand tall with your feet placed slightly apart, arms hanging down at your sides and do not cross your legs when standing. 2. While balancing on one foot, lightly lean to the side at a 45-degree angle and hold this position for 30 seconds before returning upright to repeat the movements 2 more times.

20. The Inhale-Hold-Exhale This exercise helps to release unnecessary tension in the body, stimulate the vagus nerve, and promote a sense of wellness. This exercise also reduces stress and improves blood circulation. How to perform: 1. Breathe into your stomach as you inhale through your nose for 3

seconds while holding your breath for 4 seconds. 2. Then exhale slowly through pursed lips for 5 seconds before repeating this movement 8 times before moving on to another activity.

21. The Head-Tilt This exercise increases blood circulation and improves blood flow to the brain, thus promoting a sense of well-being. How to perform: 1. With your back flat against a wall, place your head against the wall and tilt your head backward at a 45-degree angle for 2 seconds. 2. Return to an upright position for a quick breath before repeating the exercise 3 more times in each direction.

22. The Diaphragm Stretch This is an excellent exercise for improving your breathing. It will also help relieve shoulders, chest, and upper back tension. How to perform: 1. Stand up straight with your shoulders relaxed and open. 2. Place a hand on your chest and one on your stomach. Then take a deep breath in a while, pushing out your gut to put pressure on the hand that is on your waist. 3. Hold for 3 seconds, then release the excess air through pursed lips and repeat 10 times before repeating this movement with the other side of your body.

23. The Transverse Abdominis This exercise helps to strengthen your core muscles and improve your posture. It also improves breathing, which in turn helps you to relax. How to perform: 1. Lie flat on your back with your knees bent and feet flat on the floor for this exercise because it will help relax the muscles in your abdomen and make it easier for you to breathe. 2. Inhale while pulling in your abdominal muscles as if you are sucking in your stomach, then hold that position for 3 seconds before releasing the air slowly. Repeat 2 more times before moving on to the next exercise.

24. The Kyphosis Stretch

This exercise relieves tension and improves flexibility in the upper back, shoulders, and neck area. How to perform: 1. Stand upright with your feet placed slightly apart and your arms by your side while you look straight at the wall. 2. Bend your chest forward, arching your lowest region towards the wall in front of you. 3. Hold for 20 seconds before returning to an upright position for a quick breath before repeating the exercise 3 more times in each direction.

25. The Wall Squat This exercise is excellent for improving flexibility in your hips, ensuring your back remains straight and strengthening your legs. How to perform: 1. Stand in front of a wall with your feet placed slightly apart and your arms by your side. 2. Place one palm on the wall for balance as you bend at the knees and slowly lower yourself into a squatting position for 3 seconds before returning upright to repeat 2 more times in each direction.

26. The Leg Squeeze This exercise is good for strengthening your thighs. It also improves flexibility in your lower body. How to perform: 1. Lie on your back with your knees bent and feet flat on the floor. 2. Engage abs to lift head and shoulders off the floor about 4 inches (10 cm). 3. Engage abs to lift your head and shoulders off the floor as high as possible without arching your lower back. Hold for 2 seconds, then return to starting position. 4. Squeeze your legs towards each other while keeping your abs engaged by squeezing your buttocks together. Hold for 2 seconds, then return to starting position.

27. The Overhead Stretch This exercise improves circulation throughout the body, promotes relaxation, and reduces stress. How to perform:

1. Stand tall and hold a yoga block with both hands at your chest level. 2. Slowly raise your arms straight out in front of you until they are parallel to the floor, then return to an upright position for 5 seconds before repeating this exercise 3 more times.

28. The Window Breath This exercise is excellent for improving blood circulation, relaxing the muscles, and reducing stress. How to perform: 1. Kneel on the ground and face a window or a doorway where you can see outdoors. 2. Point or extend your arms towards the window. 3. Inhale deeply through pursed lips as you draw an entire stretch of the arms to the floor, then exhale fully through pursed lips as you pull your elbows down and towards each other.

29. The Reverse Arm Tension Breath This breath relieves stress and increases blood circulation in the arms and shoulders. It's also beneficial to relieve neck, wrists, fingers, and hands tension. How to perform: 1. Sit on a chair or stand straight up with your arms relaxed. 2. Inhale through pursed lips while pulling in your shoulder blades as you lift your hands to shoulder height, then lower them to an arch position (like they are reaching for something behind you); hold them for 5 seconds before returning them to their original work. 3. Repeat this exercise 3-5 times before moving on to the next.

30. The Chin Tuck Breath This exercise is excellent for improving blood circulation and relaxing the muscles in the neck and shoulders. How to perform: 1. Sit upright with your feet placed slightly apart, arms at one side, and back straight while you look straight ahead. 2. Inhale deeply through pursed lips while tilting your head backward as far as you can without feeling pain or discomfort, then hold it for 3 seconds before returning to an upright position for a quick breath. 3. Repeat this exercise 3 more times.

Chapter 9. Supplementation for a Healthy Vagus nerve In today's fast-paced world, stress appears to be unavoidable. The Vagus nerve is a crucial network in the body regulating the fight-or-flight response. If you’re regularly in a state of fight or flight, your Vagus nerve may need some extra TLC! Vagus nerve Supplements to Enhance Nerve Function: luckily, there are supplements you can take internally to increase your vagal tone. Supplementation is not the only way to sustain a healthy Vagus nerve; you should also aim for an active lifestyle, including daily exercise and mindfulness.

Melatonin Melatonin is a crucial hormone your body needs to maintain optimal sleep cycles. It has been established to have a calming effect on us and improve overall health. Since the body cannot naturally produce enough melatonin, supplementation is often the only way to get it.

Omega 3 Fatty Acids Omega 3 fatty acids are one of the essential fats you can consume! They help maintain healthy inflammation and immune systems and promote the growth of cells and tissue. Fish oil has been shown to promote relaxation, reduce stress, and decrease anxiety levels.

Vitamin B6 For those who have Fibromyalgia, Vitamin B6 deficiency is believed to be responsible for chronic pain. Supplementation with this essential vitamin can relieve fatigue and chronic pain and improve sleep quality.

Magnesium Magnesium is another vital mineral needed for many physiological functions. It aids in producing one of our most important neurotransmitters, which relays signals through our cells and is a crucial co-factor to many other biochemical processes. Many supplements available today exploit various mechanisms to enhance nerve function. In some cases, supplementing with these products can reduce anxiety or promote relaxation and mental balance.

There are 3 main mechanisms of action for supplements that are used to boost nerve function: 1. Nerve Growth Stimulators (NGS): These supplements use plant-based compounds, such as L-Tyrosine, which contain melanin and tannins. NGS may be beneficial in treating several disorders, including chronic pain and fibromyalgia. 2. Nerve Growth Factor (NGF): It's believed that the body may overproduce NGF in response to stress, and it promotes the regeneration of brain cells. 3. Neurotransmitter Synthesis: These supplements, such as L-Theanine and DHA (Docosahexaenoic acid), enhance our bodies' production of Epinephrine, Dopamine, Serotonin, and Acetylcholine. Studies have unfolded a definite connection between the Vagus nerve and anxiety disorders such as depression, post-traumatic stress disorder, and alcoholism. These studies show that vagal hyperactivity may lead to decreased levels of serotonin and dopamine, which can lead to anxiety, depression, and other mood disorders. When we are chronically stressed, our body tends to respond in a state of fight or flight to keep us safe. This overreactive state of the body results in the release of cortisol, which leads to the atrophy of nerve tissues. Fortunately, several supplements are available today to prevent or reverse the damage done to nerve tissues. It's, therefore, essential to consider all possible mechanisms contributing to your anxiety. A healthy lifestyle is key to maintaining a healthy vagus nerve and promoting mental health. Regular exercise can increase your vagal tone, making it easier for you to maintain a state of calm and relaxation throughout the day. Mindfulness practices such as Meditation and Yoga go a long way in improving your emotional health. This behavior will help you gain control of your thoughts, emotions, and stress. A healthy lifestyle begins with a healthy body! When the body is free from stress, it can focus on the essential things in life, such as breathing and relaxation.

Chapter 10. Vagus Nerve Dietary Foods (BREAKFAST) 31. Pumpkin Pie Parfait Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 1 (15-ounce / 425-g) can of pure pumpkin purée 4 teaspoons honey 1 teaspoon pumpkin pie spice ¼ teaspoon ground cinnamon 2 cups plain Greek yogurt 1 cup honey granola Directions: 1. Combine the pumpkin purée, honey, pumpkin pie spice, and cinnamon in a large bowl and stir to mix well. 2. Cover the bowl with plastic wrap and chill in the refrigerator for at least 2 hours. 3. Make the parfaits: Layer each parfait glass with ¼ cup of pumpkin mixture in the bottom. Top with ¼ cup of yogurt and scatter each top with ¼ cup of honey granola. Repeat the layers until the glasses are full. 4. Serve immediately. Nutrition: Calories: 263 Fat: 8.9g Protein: 15.3g Carbs: 34.6g Fiber: 6.0g Sodium: 91mg

32. Cucumber Pickled Salad Preparation time: 10 minutes Cooking time: 1 minute Servings: 2

Ingredients: 1 cucumber, cut into 4-inch spears For The Brine: ½ tsp. fine Himalayan salt 1 cup apple cider vinegar 2 cups water 1 whole clove 1 bay leaf ½ medium Hass avocado, peeled, pitted, and sliced ¼ cup Red Onions 　Pickled 3 slices Genoa salami 3 slices soppressata or smoked turkey ¼ tsp. fine Himalayan salt 1 tbsp. avocado oil Directions: 1. Add the cucumber spears to a glass container. 2. In a saucepan over medium heat, place the water, vinegar, salt, and clove to a light simmer. Add the bay leaf to the cucumbers and pour the brine over them. 3. Cover and refrigerate for at least 3 hours. Place the pickled cucumbers on a plate with the avocado slices and pickled onions. 4. Roll up the deli meats and place them around the spears. Everything coats with salt and drizzles with avocado oil. 5. Store leftovers in the fridge for up to 2 days. Nutrition: Calories: 23 Fat: 20.1g Carbohydrate: 11.4g Fiber: 4.1g Protein: 6g

33. Ricotta Toast with Strawberries Preparation time: 10 minutes Cooking time: 0 minute Servings: 2 Ingredients: ½ cup crumbled ricotta cheese

1 tablespoon honey, plus additional as needed Pinch of sea salt, plus additional as needed 4 slices of whole-grain bread, toasted 1 cup sliced fresh strawberries 4 large fresh basil leaves, cut into thin shreds Directions: 1. Mix the cheese, honey, and salt in a small bowl until well incorporated. 2. Taste and add additional salt and honey as needed. 3. Spoon 2 tablespoons of the cheese mixture onto each slice of bread and spread it all over. 4. Sprinkle the sliced strawberry and basil leaves on top before serving. Nutrition: Calories: 274 Fat: 7.9g Protein: 15.1g Carbs: 39.8g Fiber: 5.0g Sodium: 322mg

34. Egg Bake Preparation time: 10 minutes Cooking time: 30 minutes Servings: 2 Ingredients: 1 tablespoon olive oil 1 slice of whole-grain bread 4 large eggs 3 tablespoons unsweetened almond milk ½ teaspoon onion powder ¼ teaspoon garlic powder ¾ cup chopped cherry tomatoes ¼ teaspoon salt Pinch freshly ground black pepper Directions: 1. Preheat the oven to 375ºF (190ºC). 2. Coat two ramekins with the olive oil and transfer to a baking sheet.

Line the bottom of each ramekin with ½ of the bread slice. 3. In a medium bowl, whisk together the eggs, almond milk, onion powder, garlic powder, tomatoes, salt, and pepper until well combined. 4. Pour the mixture evenly into two ramekins. Bake in the oven for 30 minutes or until the eggs are completely set. 5. Cool for 5 minutes before serving. Nutrition: Calories: 240 Fat: 17.4g Protein: 9.0g Carbs: 12.2g Fiber: 2.8g Sodium: 396mg

35. Creamy Peach Smoothie Preparation time: 15 minutes Cooking time: 0 minute Servings: 2 Ingredients: 2 cups packed frozen peaches, partially thawed ½ ripe avocado ½ cup plain or vanilla Greek yogurt 2 tablespoons flax meal 1 tablespoon honey 1 teaspoon orange extract 1 teaspoon vanilla extract Directions: 1. Place all the ingredients in a blender and blend until thoroughly mixed and smooth. 2. Divide the mixture into two bowls and serve immediately. Nutrition: Calories: 212 Fat: 13.1g Protein: 6.0g Carbs: 22.5g Fiber: 7.2g Sodium: 40mg

36. Blueberry Smoothie Preparation time: 5 minutes Cooking time: 0 minute Servings: 1 Ingredients: 1 cup unsweetened almond milk, plus additional as needed ¼ cup frozen blueberries 2 tablespoons unsweetened almond butter 1 tablespoon extra-virgin olive oil 1 tablespoon ground flaxseed or chia seeds 1 to 2 teaspoons maple syrup ½ teaspoon vanilla extract ¼ teaspoon ground cinnamon Directions: 1. Blend all the ingredients in a blender until smooth and creamy. 2. You can add additional almond milk to reach your preferred consistency as needed. Serve immediately. Nutrition: Calories: 45 Fat: 40.1g Protein: 8.9g Carbs: 20.0g Fiber: 10.1g Sodium: 147mg

37. Cauliflower Breakfast Porridge Preparation time: 5 minutes Cooking time: 5 minutes Servings: 2 Ingredients: 2 cups riced cauliflower ¾ cup unsweetened almond milk 4 tablespoons extra-virgin olive oil, divided 2 teaspoons grated fresh orange peel (from ½ orange) ½ teaspoon almond extract or vanilla extract ½ teaspoon ground cinnamon ⅛ teaspoon salt

4 tablespoons chopped walnuts, divided 1 to 2 teaspoons maple syrup (optional) Directions: 1. Place the riced cauliflower, almond milk, 2 tablespoons of olive oil, orange peel, almond extract, cinnamon, and salt in a medium saucepan. Stir to incorporate and bring the mixture to a boil over medium-high heat, stirring. 2. Remove from the heat and add 2 tablespoons of chopped walnuts and maple syrup (if desired). Stir again and divide the porridge into bowls. Sprinkle each bowl evenly with the remaining 2 tablespoons of walnuts and olive oil. Nutrition: Calories: 381 Fat: 37.8g Protein: 5.2g Carbs: 10.9g Fiber: 4.0g Sodium: 228mg

38. Morning Overnight Oats with Raspberries Preparation time: 5 minutes Cooking time: 0 minute Servings: 2 Ingredients: ²⁄ ₃ cup unsweetened almond milk ¼ cup raspberries ¹⁄ ₃ cup rolled oats 1 teaspoon honey ¼ teaspoon turmeric ⅛ teaspoon ground cinnamon Pinch ground cloves Directions: 1. Place the almond milk, raspberries, rolled oats, honey, turmeric, cinnamon, and cloves in a mason jar. 2. Cover and shake to combine. 3. Transfer to the refrigerator for at least 8 hours, preferably 24 hours. Serve chilled.

Nutrition: Calories: 81 Fat: 1.9g Protein: 2.1g Carbs: 13.8g Fiber: 3.0g Sodium: 97mg

39. Tomato and Egg Scramble Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 2 tablespoons extra-virgin olive oil ¼ cup finely minced red onion 1½ cups chopped fresh tomatoes 2 garlic cloves, minced ½ teaspoon dried thyme ½ teaspoon dried oregano 8 large eggs ½ teaspoon salt ¼ teaspoon freshly ground black pepper ¾ cup crumbled feta cheese ¼ cup chopped fresh mint leaves Directions: 1. Heat the olive oil in a large skillet over medium heat. 2. Sauté the red onion and tomatoes in the hot skillet for 10 to 12 minutes or until the tomatoes are softened. 3. Stir in the garlic, thyme, and oregano and sauté for 2 to 4 minutes or until the garlic is fragrant. Meanwhile, beat the eggs with the salt and pepper in a medium bowl until frothy. Pour the beaten eggs into the skillet and reduce the heat to low. 4. Scramble for 3 to 4 minutes, stirring constantly, or until the eggs are set. Remove from the heat and scatter with the feta cheese and mint. Serve warm. Nutrition: Calories: 260

Fat: 21.9g Protein: 10.2g Carbs: 5.8g Fiber: 1.0g Sodium: 571mg

40. Baked Eggs in Avocado Preparation time: 5 minutes Cooking time: 15 minutes Servings: 2 Ingredients: 1 large ripe avocado 2 large eggs Salt and freshly ground black pepper to taste 4 tablespoons jarred pesto for serving 2 tablespoons chopped tomato, for serving 2 tablespoons crumbled feta cheese for serving (optional) Directions: 1. Preheat the oven to 425ºF (220ºC). 2. Slice the avocado in half, remove the pit and scoop out a generous tablespoon of flesh from each half to create a hole big enough to fit an egg. 3. Transfer the avocado halves (cut side up) to a baking sheet. 4. Crack 1 egg into each avocado half and sprinkle with salt and pepper. 5. Bake in the oven for 10 to 15 minutes or until the eggs are cooked to your preferred doneness. 6. Remove the avocado halves from the oven. Scatter each avocado half evenly with the jarred pesto, chopped tomato, and crumbled feta cheese (if desired). Serve immediately. Nutrition: Calories: 301 Fat: 25.9g Protein: 8.1g Carbs: 9.8g Fiber: 5.0g Sodium: 435mg

41. Crustless Tiropita (Greek Cheese Pie)

Preparation time: 10 minutes Cooking time: 30-35 minutes Servings: 6 Ingredients: 4 tablespoons extra-virgin olive oil, divided ½ cup whole-milk ricotta cheese 1¼ cups crumbled feta cheese 1 tablespoon chopped fresh dill 2 tablespoons chopped fresh mint ½ teaspoon lemon zest ¼ teaspoon freshly ground black pepper 2 large eggs ½ teaspoon baking powder Directions: 1. Preheat the oven to 350ºF (180ºC). Coat the bottom and sides of a baking dish with 2 tablespoons of olive oil. Set aside. 2. Mix the ricotta and feta cheese in a medium bowl and stir with a fork until well combined. Add the dill, mint, lemon zest, and black pepper and mix well. 3. In a separate bowl, whisk together the eggs and baking powder. Pour the whisked eggs into the bowl of cheese mixture. Blend well. 4. Slowly pour the mixture into the coated baking dish and drizzle with the remaining 2 tablespoons of olive oil. 5. Bake in the preheated oven for about 35 to 40 minutes or until the pie is browned around the edges and cooked. 6. Cool for 5 minutes before slicing into wedges. Nutrition: Calories: 181 Fat: 16.6g Protein: 7.0g Carbs: 1.8g Fiber: 0g Sodium: 321mg

42. Healthy Cauliflower Purée Preparation time: 15 minutes Cooking time: 10 minutes

Servings: 4 Ingredients: 1 garlic clove 1 head cauliflower, broken into florets ½ cup coconut milk 2 tsp. of salt, divided ¼ tsp. freshly ground black pepper 1 tbsp. of extra-virgin olive oil Directions: 1. Boil a large pot of water over high heat. After boiling, add cauliflower, garlic cloves and 1 teaspoon of salt. Cook for about 5 minutes, until the cauliflower is soft. 2. Remove the cauliflower from the pot, drain it, and put it in a large bowl. Put the potatoes in the masher and mash them. 3. Sprinkle the remaining 1 teaspoon of salt, pepper and coconut milk on the mashed potatoes. Stir well. 4. Transfer the puree to a bowl and drizzle with olive oil. Nutrition: Calories: 117 Total Fat: 11g Total Carbohydrates: 6g Protein: 2g Sugar: 3g Fiber: 2g Sodium: 1187mg

43. Roasted Broccoli with Cashews Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 2 tbsp. extra-virgin olive oil 6 cups broccoli florets 1 tsp. salt ½ cup toasted cashews 1 tbsp. coconut aminos Directions:

1. Preheat the oven to 375°F. 2. Put the broccoli, olive oil and salt in a large bowl, mix and stir. 3. Put the mixed broccoli on the baking tray and spread it evenly into a single layer. 4. Place it in the preheated oven and bake for 15 to 20 minutes until the broccoli is tender. 5. Put the roasted broccoli in a large bowl, stir with coconut amino and cashews, and serve. Nutrition: Calories: 209 Total Fat: 15g Total Carbohydrates: 15g Protein: 6g Sugar: 3g Fiber: 4g Sodium: 633mg

44. Roasted Vegetables Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients: A chopped red sweet pepper A chopped yellow sweet pepper 2 cut zucchini A chopped sweet potato A chopped red onion Some garlic ¼ cup extra-virgin olive oil 1 tsp. salt Directions: 1. Preheat the oven to 450 degrees Fahrenheit 2. Spread a piece of tin foil on the baking tray 3. Put all the prepared ingredients into a large bowl, add salt and oil, stir evenly, and then spread all the ingredients on the baking pan 4. Bake for 25 minutes. Remember to take it out and turn it over Nutrition:

Calories: 184 Fat: 14g Saturated Fat: 2g Fiber: 2g Protein: 2g Cholesterol: 0mg Carbohydrates: 15g

45. Simple Roasted Cauliflower with Almond Sauce Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4 Ingredients: ¼ cup extra-virgin olive oil ½ tsp. ground turmeric 1 head cauliflower, cut into florets 1 cup plain unsweetened almond yogurt 1 ½ tsp. salt, divided 1 scallion, sliced ¼ cup almond butter ½ tsp. freshly ground black pepper, divided 1 tbsp. chopped fresh parsley 1 garlic clove, minced 1 tbsp. maple syrup 1 tbsp. freshly squeezed lemon juice Directions: 1. Preheat the oven to 400°F in advance. 2. Put the cauliflower, olive oil, turmeric, 1 teaspoon salt and 1/4 teaspoon pepper in a large bowl and mix. 3. Put the mixed cauliflower on the baking tray and place it in a single layer. Place in a preheated oven and bake for 20 to 30 minutes, until the cauliflower is light brown and soft. 4. Put the yogurt, almond butter, green onions, garlic, parsley, lemon juice, maple syrup, the remaining ½ teaspoon of salt and the remaining ¼ teaspoon of pepper in a blender and beat until smooth. 5. Spoon the almond paste on the roasted cauliflower. Enjoy. Nutrition:

Calories: 277 Total Fat: 23g Total Carbohydrates: 15g Protein: 7g Sugar: 6g Fiber: 4g Sodium: 945mg

Chapter 11. Vagus Nerve Dietary Foods (LUNCH) 46. Artichoke and Kale Stuffed Mushrooms Preparation time: 15 minutes Cooking time: 28 minutes Servings: 4 Ingredients: 16 large white button mushrooms, stemmed 2 tsps. olive oil 1 tsp. bottled minced garlic ½ cup finely chopped sweet onion 1 cup chopped water-packed canned artichoke hearts 2 cups finely shredded kale 1 tsp. chopped fresh basil 1 tsp. chopped fresh oregano ⅛ tsp. sea salt Directions: 1. Preheat the oven to 375°F(190°C). 2. On a baking sheet, hollow-side up to arrange the mushroom caps. 3. Heat the olive oil in a large skillet over medium-high heat. 4. Stir in the garlic and onion. Sauté until tender, about 3 minutes. 5. Add the artichoke hearts, kale, basil, oregano, and sea salt. Sauté until the kale is wilted, about 5 minutes. 6. Squeeze the liquid out of the filling into the skillet with the back of a spoon and divide the mixture evenly among the mushroom caps. 7. Bake until the mushrooms are tender, about 20 minutes. Serve warm. Nutrition: Calories: 75 Total fat: 3 g Saturated fat: 0 g Carbohydrates: 11 g Fiber: 3 g Protein: 5 g

47. Avocado Cucumber Sushi Preparation time: 20 minutes Cooking time: 15 minutes

Servings: 4 Ingredients: 1½ cups dry quinoa 6 nori sheets 3 avocados, halved, pitted, and sliced thin, divided 1 small cucumber, halved, seeded, and cut into matchsticks, divided 3 cups water, plus additional for rolling ½ tsp. salt Coconut aminos for dipping (optional) Directions: 1. In a fine-mesh sieve, rinse the quinoa. 2. Add the rinsed quinoa, water, and salt into a medium pot and boil over high heat. Reduce the heat to low. Cover and simmer for 15 minutes. Use a fork to fluff the quinoa. 3. Lay out 1 nori sheet on a cutting board, and spread ½ cup of quinoa over the sheet, leaving 2 to 3 inches uncovered at the top. 4. Put 5 or 6 avocado slices across the bottom of the nori sheet in a row. Add 5 or 6 cucumber matchsticks on top. 5. From the bottom, roll up the nori sheet tightly. Dab the uncovered top with water to seal the roll. 6. Cut the sushi roll into 6 pieces. 7. Repeat with the remaining 5 nori sheets, quinoa, and vegetables. 8. After all, serve the sushi with coconut aminos (if using). Nutrition: Calories: 557 Total Fat: 33 g Carbohydrates: 57 g Sugar: 2 g Fiber: 15 g Protein: 13 g Sodium: 309 mg

48. Baked Chickpea Falafel Preparation time: 15 minutes Cooking time: 30 minutes Servings: 6 Ingredients:

3 cups cooked chickpeas ½ tsp. salt 4 garlic cloves 1 tbsp. ground cumin 1 small bunch of fresh basil, stemmed and torn into pieces ⅓ cup tahini Water, for thinning Directions: 1. Preheat the oven to 350°F(180°C). 2. Use parchment paper to line a baking sheet. 3. Add the chickpeas, tahini, cumin, garlic, and salt to a food processor and process until smooth. Mix in the basil. Pulse until incorporated. 4. Add 1 or 2 tablespoons of water to help the ingredients form a ball if needed. Don’t add too much. The mixture should not be wet and pasty. 5. Measure 2 tablespoons of dough and roll it into a ball. Transfer it to the baking sheet. Press the ball into a patty about 1 inch thick with the bottom of a glass or your hand. Repeat with the remaining chickpea mixture; it should yield about 24 patties. 6. Put the patties in the preheated oven and bake for 30 minutes. The falafels will be pretty soft once taken out of the oven, but they are firm as they cool. Nutrition: Calories: 242 Total Fat: 12 g Carbohydrates: 24 g Sugar: 1 g Fiber: 7 g Protein: 12 g Sodium: 225 mg

49. Baked Sweet Potatoes with Tomatoes Preparation time: 5 minutes Cooking time: 25 minutes Servings: 4 Ingredients: 4 medium sweet potatoes

1 tbsp. avocado oil 2 garlic cloves, minced 1 small white onion, thinly sliced 1 (14-ounce) can of black beans, drained and rinsed well ¼ tsp. red pepper flakes 12 cherry tomatoes, chopped ½ tsp. chili powder ¼ tsp. salt 1 large avocado, sliced Juice of 1 lime Directions: 1. Preheat the oven to 400°F (205ºC). 2. Poke holes 5 times into each sweet potato with a fork. Wrap each sweet potato in aluminum foil, arrange them on a baking sheet, and bake for 25 minutes. 3. Meanwhile, in a sauté pan, warm the avocado oil over medium heat. Combine the garlic and onion, and sauté for 5 minutes. 4. Mix in the beans, red pepper flakes, tomatoes, chili powder, and salt, and cook for about 7 minutes. Fetch from the heat. 5. After the sweet potatoes are cooked, remove them from the oven and unwrap the foil. Slice each potato lengthwise, almost through to the bottom. 6. Open the potatoes to create room for the filling and spoon equal amounts of filling into each. 7. Top with avocado slices and a drizzle of lime juice. Nutrition: Calories: 326 Total Fat: 10g Saturated Fat: 1g Cholesterol: 0mg Carbohydrates: 51g Fiber: 13g Protein: 10g

50. Blanched Beans and Asparagus with Radishes Preparation time: 15 minutes Cooking time: 5 minutes

Servings: 4 Ingredients: 1½ tbsp. olive oil ½ pound (227 g) of green beans, trimmed 1 pound (454 g) asparagus spears, woody ends trimmed 1 cup peas (fresh or frozen and thawed) 1 cup fava beans (fresh or frozen and thawed) 1 tbsp. rice vinegar ½ cup whole radishes, trimmed Freshly ground black pepper Sea salt Directions: 1. Heat the olive oil in a large skillet over medium heat. 2. Stir in the green beans, asparagus, peas and fava beans. Sauté until crisp-tender, about 5 minutes. 3. Stir in the rice vinegar and radishes, and toss to combine. 4. With pepper and sea salt, season the veggies, then serve. Nutrition: Calories: 247 Total fat: 6 g Saturated fat: 1 g Carbohydrates: 35 g Fiber: 16 g Protein: 15 g

51. Broccoli and Bean Casserole with Roasted Walnut Preparation time: 10 minutes Cooking time: 35-40 minutes Servings: 4 Ingredients: 2 broccoli heads, crowns and stalks finely chopped 2 cups cooked pinto or navy beans or 1 (14-ounce, 397 g) can 1 to 2 tbsps. brown rice flour or arrowroot flour 1 tsp. salt ¾ cup vegetable broth or water 1 cup walnuts, chopped Directions:

1. Preheat the oven to 350°F (180°C). 2. Add the broth into a large ovenproof pot, and warm over medium heat. 3. Mix in the broccoli and salt. Cook for 6 to 8 minutes until the broccoli is bright green. 4. Add the pinto beans and brown rice flour. Cook for 5 minutes or until the liquid thickens slightly, stirring often. 5. Sprinkle the top with the walnuts. 6. Transfer the pot to the preheated oven and bake for 20 to 25 minutes. Remove from the oven and serve hot. The walnuts should be toasted. Nutrition: Calories: 410 Total Fat: 20 g Total Carbohydrates: 43 g Sugar: 4 g Fiber: 13 g Protein: 22 g Sodium: 635 mg

52. Buckwheat Lemon Tabbouleh Preparation time: 15 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 1 tbsp. olive oil 2 tsps. bottled minced garlic ½ cup chopped red onion Juice of 1 lemon (3 tbsps.) 2 cups cooked buckwheat Zest of 1 lemon (optional) ¼ cup chopped fresh mint ½ cup chopped fresh parsley Sea salt Directions: 1. Heat the olive oil in a large skillet over medium-high heat. 2. Stir in the garlic and red onion. Sauté until translucent, about 3 minutes.

3. Add the lemon juice, buckwheat, and lemon zest (if using). Sauté until heated through, about 5 minutes. 4. Add the mint and parsley, stir well and sauté for another 1 minute. 5. Remove from the heat and with sea salt to season. Nutrition: Calories: 184 Total fat: 5 g Saturated fat: 1 g Carbohydrates: 34 g Fiber: 5 g Protein: 6 g

53. Butternut Squash, Lentils and Spinach Gratin Preparation time: 15 minutes Cooking time: 20 minutes Servings: 4-6 Ingredients: 1 tbsp. coconut oil 2 garlic cloves, minced 1 onion, peeled and chopped 1 small butternut squash, peeled, seeded, and cut into ½-inch cubes 4 cups packed spinach 1 (15-ounce, 425 g) can of lentils, drained and rinsed 1 tsp. salt ½ tsp. freshly ground black pepper 1 (13.5-ounce, 383 g) can of coconut milk 1½ or 2 cups (360 ml to 480 ml) vegetable broth ¼ cup chopped fresh parsley ½ cup chopped toasted walnuts 2 tbsp. chopped fresh sage Directions: 1. Preheat the oven to 375°F (190ºC). 2. Melt the coconut oil in a large ovenproof skillet over high heat. Add the garlic and onion. Sauté for 3 minutes. 3. Add the butternut squash, salt, spinach, and pepper. Sauté for another 3 minutes. 4. Stir in the coconut milk and just enough vegetable broth to cover the

squash. Boil the liquid. 5. Add the parsley, lentils, and sage. Stir to combine. 6. Put the skillet in the preheated oven and bake the casserole for 15 to 20 minutes until the squash is tender. 7. Transfer the casserole to a dish and serve it garnished with walnuts. Nutrition: Calories: 502 Total Carbohydrates: 47g Protein: 20g Total Fat: 37g Sugar: 9g Fiber: 16g Sodium: 1163mg

54. Caramelized Celeriac with Maple Syrup Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 tbsp. olive oil 2 celeriac, peeled and diced ½ tsp. ground cinnamon ½ tsp. ground nutmeg ⅛ tsp. sea salt 1 tsp. freshly squeezed lemon juice 2 tbsp. pure maple syrup Directions: 1. Preheat the oven to 400°F(205°C). 2. Use aluminum foil to line a rimmed baking sheet. 3. Add the olive oil, celeriac, cinnamon, nutmeg and sea salt into a large bowl, and toss them together. 4. Spread the celeriac on the prepared sheet and roast until very tender and lightly caramelized, about 15 to 20 minutes. 5. Place the celeriac onto a serving bowl. Stir in the lemon juice and maple syrup. Coat well and serve. Nutrition: Calories: 157

Total fat: 4 g Saturated fat: 1 g Carbohydrates: 29 g Fiber: 4 g Protein: 4 g

55. Cauliflower Carrot Wild Rice Pilaf Preparation time: 10 minutes Cooking time: 45 minutes Servings: 4 Ingredients: 1 tbsp. olive oil, plus more for greasing the baking dish 2 cups Herbed Chicken Bone Broth 1 cup raw wild rice 1 tsp. bottled minced garlic 1 sweet onion, chopped, or about 1 cup precut packaged onion 2 stalks celery, chopped, or about ¾ to 1 cup precut packaged celery 2 carrots, peeled, halved lengthwise, and sliced, or about 1 cup precut packaged carrots ½ cauliflower head, chopped into small florets, or 2½ to 3 cups precut packaged florets 1 tsp. chopped fresh thyme Sea salt Directions: 1. Preheat the oven to 350°F (180°C). 2. Use olive oil to lightly grease an 8-by-8-inch baking dish, and set it aside. 3. Add the chicken broth and wild rice to a large saucepan, stir them over high heat, then bring the mixture to a boil. Reduce the heat to low and simmer until the rice is tender, about 30 minutes. 4. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. 5. Stir in the garlic, onion and celery. Sauté until tender, about 3 minutes. 6. Stir in the carrots and cauliflower, and sauté for 5 minutes. Remove the skillet from the heat and set it aside until the rice is done. 7. After the rice is cooked over, transfer it to the skillet. Add the thyme

and stir. Season with sea salt and spoon the mixture into the prepared dish. 8. Bake until the vegetables are tender, about 15 minutes. Nutrition: Calories: 213 Total fat: 4 g Saturated fat: 1 g Carbohydrates: 38 g Fiber: 5 g Protein: 7 g

56. Baked Bacon-Wrapped Meatloaf Preparation time: 10 minutes Cooking time: 50 minutes Servings: 6 Ingredients: 1½ pounds (680 g) ground beef (85% lean) ½ pound (227 g) of bacon (7 or 8 slices) 4 cloves garlic, minced ½ sizeable red onion, minced 2 tsps. garlic powder 2 tsps. dry mustard 1 tsp. onion powder 1 tsp. ground black pepper 1½ tsps. fine Himalayan salt 2 tbsp. red wine vinegar 2 tbsp. avocado oil 2 tbsp. flaxseed meal Directions: 1. Preheat the oven to 400°F(205°C). Use parchment paper to line a sheet pan. 2. In a large bowl, add the ground beef, garlic, onions, garlic powder, dry mustard, onion powder, pepper and salt, and thoroughly mix them to combine. 3. Mix in the vinegar, avocado oil and flaxseed meal until thoroughly combined. 4. Form the meat mixture into a loaf about 8 inches long and 3 to 4

inches tall on one side of the sheet pan. In the center of the sheet pan, lay with the bacon slices, and line them up, so the sides overlap by ¼ inch. In the center of the bacon lay the meatloaf. Bring the bacon slices up, wrapping them around the meatloaf and creating a seam at the top. Wrap tightly. Quickly flip the meatloaf over, so the bacon seam is on the bottom. Fix the bacon slices if needed to make sure there are no gaps. 5. Bake the meatloaf until the bacon is browned and crispy, about 50 minutes. Remove the meatloaf from the oven and cool for 10 minutes. Cut the meatloaf into slices the same width as the bacon slices. Serve immediately. Nutrition: Calories 523 Fat 39.2 g Total Carbohydrate 4.9 g Dietary Fiber 1.8 g Protein 36.6 g

57. Beef and Buckwheat Cabbage Rolls Preparation time: 30 minutes Cooking time: 65 minutes Servings: 4 Ingredients: 8 large outer cabbage leaves with the hard core removed 1 egg 1 pound (454 g) lean ground beef ½ sweet onion, chopped, or about ½ cup precut packaged onion ½ cup cooked buckwheat 1 tsp. chopped fresh oregano 2 tsps. bottled minced garlic Pinch sea salt ½ cup Beef Bone Broth Directions: 1. Preheat the oven to 350°F (180°C). 2. Bring a large saucepan of water to a boil over high heat. 3. Place the cabbage leaves into the water. Blanch until tender, about 4 minutes. Remove them from the water and set them aside.

4. Add the egg, ground beef, onion, buckwheat, oregano, garlic and sea salt into a large bowl, and combine them until well mixed. Divide the mixture into 8 portions. 5. On a work surface, put 1 cabbage leaf, and in the center, put 1 meat portion. Fold the sides of the leaf over the meat. Roll the leaf from the nearest unfolded edge until the meat is completely enclosed in a roll. Place the roll in a 9-by-9-inch baking dish, seam-side down. Repeat with the remaining leaves and meat portions. 6. Over the cabbage rolls, pour with the beef broth. Use aluminum foil to cover the baking dish, and bake until the filling is cooked for about 1 hour. Nutrition: Calories: 380 Total fat: 8 g Saturated fat: 3 g Carbohydrates: 35 g Fiber: 5 g Protein: 41 g

58. Braised Short Ribs with Veggies Preparation time: 15 minutes Cooking time: 3 hours 15 minutes Servings: 6 Ingredients: 3 to 4 pounds (1.4 to 1.8 kg) English-cut short ribs ½ cup diced red onions ½ cup Greek Marinade + Dressing ½ cup diced celery 3 cups shredded cabbage or collard greens 1 cup frozen blueberries 2 cups bone broth 3 tsps. fine Himalayan salt, divided 2 tsps. dried rosemary needles 2 tsps. ground black pepper, divided ¼ cup red wine vinegar 2 tbsp. nutritional yeast for garnish (optional) Directions:

1. Use the marinade to toss the short ribs in a large bowl. Cover and transfer into the refrigerator to marinate for 30 minutes overnight. 2. Preheat the oven to 325°F(165°C). 3. Place a Dutch oven over medium heat. Once it's hot, remove the short ribs from the marinade with tongs and place them in the pot, reserving the marinade. Brown the short ribs for 3 minutes per side. When seared, remove from the pot and set aside. You work in batches. 4. The pot should have accumulated fat from the short ribs on the bottom. Place the onions and celery in the pot, and sauté until translucent and aromatic. Stir in 1½ teaspoons of the salt, rosemary, garlic and 1 teaspoon of pepper. Cook for 2 to 3 minutes, until fragrant. 5. Stir in the shredded cabbage and sauté until it begins to wilt. Place the short ribs back into the pot and add the blueberries, reserved marinade, 1½ teaspoons salt, and a teaspoon of pepper. Add the vinegar and broth, bring to a rapid boil, and cook the liquid has reduced by half, about 10 to 15 minutes. Mix well with tongs. 6. Cover the pot and transfer it into the oven. Cook for 3 hours. Take out from the oven, shred the meat, and fish out the bones with tongs and a spoon. Combine well, garnish with the nutritional yeast, and serve. Nutrition: Calories 704 Fat 55 g Total Carbohydrate 7.5 g Dietary Fiber 1.9 g Protein 47 g

59. Crispy Beef Carnitas Preparation time: 20 minutes Cooking time: 20 minutes Servings: 8 Ingredients: 4 slices bacon, diced 4 cloves garlic, minced 1 large onion, diced 3 to 4 pounds chuck shoulder roast 1 tbsp. fine Himalayan salt

2 tsps. ground black pepper 2 tsps. oregano, dried 2 tsps. ground cumin 3 tbsp. coconut oil 1 cup bone broth Juice of 3 limes ¼ cup coconut aminos 2 bay leaves FOR SERVING: 6 Street Taco Tortillas, warm Fiesta Guacamole Red Onions, pickled Directions: 1. In a large skillet, warm over medium-high heat to cook the bacon, garlic and onions in the skillet for about 5 minutes, until lightly browned; remove the mixture to a slow cooker. 2. When the bacon mixture cooks, cut the roast into two equal-sized pieces and lay them flat on the cutting board. Combine the salt, pepper, oregano, and cumin in a bowl, rub the mixture over the roast, and then coop seasonings left behind on the cutting board into the slow cooker. 3. In the skillet, melt the coconut oil and sear the meat for 2 minutes on each side. Lift the flavorful pieces of the skillet, and pour the broth into the slow cooker. Until the meat gets browned, arrange it in the slow cooker, pour the broth into the skillet to deglaze, scrapie up any seasonings and pieces of meat. 4. Place the lime juice and coconut aminos in the slow cooker, and turn the beef over a few times in the bacon-onion mixture and broth. 5. Arrange the bay leaves on top of the meat and arrange the lid on the slow cooker. Cook on low heat for about 10 hours. 6. Transfer the meat from the slow cooker and put it on a sheet pan. Pour 2 ladlefuls of liquid from the slow cooker over the beef and broil for 8 minutes, or until it is crispy. Shred the beef with two forks. 7. To build the perfect taco, pile carnitas in the middle of a tortilla, spoon on some guacamole and garnish with pickled onions. Nutrition: Calories 213

Fat 11g Total Carbohydrate 5.6g Dietary Fiber 0.8g Protein 23.2g

60. Crispy Carne Molida Preparation time: 5 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 2 tbsp. lard or avocado oil 2 pounds (907 g) of ground beef 1 tbsp. garlic, granulated 2 tsps. parsley, dried 2 teaspoons fine Himalayan salt 2 teaspoons ground black pepper 2 teaspoons onion powder 1 teaspoon ground cumin Juice of 1 lime Chopped fresh cilantro for garnish (optional) Directions: 1. In a pot, melt the lard over medium heat, add the ground beef, and crumble it. 2. Sprinkle all the seasonings on the ground beef, and stir to combine well. Use a spatula, and whisk to break up the meat as you stir so that it continues to crumble and there are no large chunks. 3. Cook and stir for 10 to 15 minutes. Until the beef gets brown, release some liquid. 4. Increase the heat to medium-high, and cook until the beef is dark brown. Turn off the heat. Squeeze in the lime juice and mix. 5. Garnish with a bit of chopped fresh cilantro. 6. Enjoy. Nutrition: Calories 326 Fat 22.8g Total Carbohydrate 5.5g Dietary Fiber 0.7g

Protein 24.3g

Chapter 12. Vagus Nerve Dietary Foods (DINNER) 61. Artichoke Salad with Almond and Kale Preparation time: 25 minutes Cooking time: 0 minute Servings: 4 Ingredients: 2 tbsp. olive oil 2 (15-ounce, 425 g) cans of water-packed artichoke hearts, drained 2 cups cooked quinoa 3 tbsps. finely chopped fresh parsley 1 cup chopped kale ½ cup chopped almonds ½ cup chopped red onion Juice of 1 lemon (or 3 tbsps.) Zest of 1 lemon (optional) 1 tbsp. balsamic vinegar 1 tsp. bottled minced garlic Sea salt Directions: 1. Add the olive oil, artichoke hearts, quinoa, parsley, kale, almonds, red onion, lemon juice, lemon zest (if using), balsamic vinegar, and garlic in a large bowl, and toss them together until well mixed. 2. With sea salt to season, serve immediately. Nutrition: Calories: 402 Total fat: 16 g Saturated fat: 2 g Carbohydrates: 56 g Fiber: 17 g Protein: 16 g

62. Avocado and Mango Salad Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2 Ingredients:

1 romaine lettuce heart, chopped 1 avocado, peeled, pitted, and sliced 1 large mango, sliced 1 tbsp. chopped fresh chives ¼ cup Ginger-Turmeric Dressing ¼ cup toasted almonds (optional) Directions: 1. Prepare two serving bowls, and evenly divide the lettuce in. 2. On top of the lettuce, arrange with the avocado slices and mango. 3. Sprinkle over the salads with the chives. 4. Drizzle the dressing in the salads and place the almonds (if using) on the top; serve immediately. Nutrition: Calories: 500 Total Fat: 39 g Total Carbohydrates: 40 g Sugar: 26 g Fiber: 13 g Protein: 8 g Sodium: 310 mg

63. Avocado and Mango Salad with Fresh Veggies Preparation time: 15 minutes Cooking time: 1 minute Servings: 4 Ingredients: 2 ripe mangos, cut into 1 large ripe avocado ½-inch cubes 2 romaine lettuce hearts, chopped 1 cucumber, peeled and cut into ¼-inch cubes 2 scallions, sliced thin 1 cup Creamy Coconut-Herb Dressing Directions: 1. Add the romaine lettuce, cucumber, mangos, scallions, and avocado into a large serving bowl, and combine them. 2. Over the fruit and vegetables, pour in the Creamy Coconut-Herb Dressing. Toss to combine and serve.

Nutrition: Calories: 253 Total Fat: 13 g Total Carbohydrates: 37 g Sugar: 21 g Fiber: 10 g Protein: 4 g Sodium: 363 mg

64. Balsamic Pear Walnut Salad Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 Ingredients: ¼ cup walnuts, chopped 4 pears, peeled, cored, and chopped 2 tbsp. extra-virgin olive oil 2 tbsp. honey 2 tbsp. balsamic vinegar Directions: 1. Add the walnuts and pear into a medium bowl, and combine them well. 2. Add the olive oil, honey and balsamic vinegar into a small bowl, and whisk them until well mixed. Toss this mixture with pears and walnuts. Nutrition: Calories: 263 Total Fat: 12 g Total Carbs: 41 g Sugar: 29 g Fiber: 7 g Protein: 3 g Sodium: 3 mg

65. Beet and Apple Salad with Celery and Spinach Preparation time: 15 minutes Cooking time: 1 minute Servings: 4

Ingredients: 2 green apples, cored and quartered 2 small beets, peeled and quartered 4 cups spinach 2 celery stalks, sliced thin ½ cup shredded carrots ½ red onion, sliced thin 1 tbsp. apple cider vinegar 3 tbsp. extra-virgin olive oil 1 tbsp. raw honey or maple syrup Salt Freshly ground black pepper ¼ cup pumpkin seeds Directions: 1. Slice the apples and the beets with a mandolin or the slicing disk of a food processor. 2. On a large platter, put the spinach, then arrange the apples and beets over the spinach. Place the celery, carrots, and red onion on top. 3. Add the cider vinegar, olive oil, and honey into a small bowl, and whisk them together. Season with salt and pepper. 4. Drizzle the salad with the dressing and garnish with pumpkin seeds. Serve. Nutrition: Calories: 239 Total Fat: 15 g Total Carbohydrates: 27 g Sugar: 18 g Fiber: 5 g Protein: 4 g Sodium: 121 mg

66. Berry Ambrosia Salad Preparation time: 15 minutes Cooking time: 0 minute Servings: 4 Ingredients: 1 (14-ounce, 397 g) can of full-fat coconut milk, chilled

2 tbsp. honey 1 apple, peeled, cored, and chopped 1 pint fresh raspberries 1 pint fresh blueberries Directions: 1. Scoop the solids from the chilled coconut milk can that have collected on top into a large bowl. Discard any water. 2. Add the honey and whisk with the coconut milk. 3. Add the apple, raspberries and blueberries, and gently whisk to coat the fruit with the coconut milk. Nutrition: Calories: 387 Total Fat: 21 g Total Carbs: 46 g Sugar: 31 g Fiber: 11 g Protein: 4 g Sodium: 17 mg

67. Broccoli Pea Salad with Cherry Dressing Preparation time: 25 minutes Cooking time: 0 minute Servings: 4 Ingredients: FOR THE DRESSING ½ cup Rainier cherries pitted 2 tbsps. raw honey ¼ cup olive oil 2 tbsps. freshly squeezed lemon juice 1 tsp. chopped fresh basil Pinch sea salt FOR THE SALAD 1 cup snow peas 2 cups mixed greens 4 cups broccoli florets, lightly blanched ½ English cucumber quartered lengthwise and sliced ½ red onion, thinly sliced

Directions: TO MAKE THE DRESSING 1. Add the olive oil, cherries, honey, basil and lemon juice into a blender. Process until smooth with sea salt to season and set aside. TO MAKE THE SALAD 2. Add the greens, broccoli, snow peas, red onion and cucumber into a large bowl, toss them with the dressing and coat well. Serve immediately. Nutrition: Calories: 189 Total fat: 13 g Saturated fat: 2 g Carbohydrates: 18 g Fiber: 3 g Protein: 3 g

68. Carrot Salad with Tahini-Lime Dressing Preparation time: 10 minutes Cooking time: 5 minutes Servings: 6 Ingredients: 4 cups grated or shredded carrots ⅓ cup shelled pistachios, roughly chopped ½ cup fresh cilantro leaves, finely chopped 3 scallions, sliced 4 Medjool dates, pitted and chopped ¼ tsp. red pepper flakes ½ cup Tahini-Lime Dressing Directions: 1. Mix the cilantro, carrots, scallions, dates, pistachios, and red pepper flakes in a large bowl. 2. Pour the dressing over the salad and toss to coat. Serve immediately. Nutrition: Calories: 101 Carbohydrates: 22g Protein: 2g Total Fat: 2g

Saturated Fat: 0g Cholesterol: 0mg Fiber: 4g

69. Coconut Fruit and Greens Salad Preparation time: 30 minutes Cooking time: 0 minutes Servings: 4 Ingredients: FOR THE DRESSING 2 tbsps. almond butter ¾ cup canned lite coconut milk 2 tbsps. freshly squeezed lime juice FOR THE SALAD 1 cup (1-inch) green bean pieces 6 cups mixed greens 1 cup quartered fresh strawberries 1 mango, peeled, pitted, and diced, or 2 cups frozen chunks, thawed ½ pineapple, peeled, cored, and diced, or 3 cups precut packaged pineapple ½ cup shredded unsweetened coconut 1 tbsp. of chopped fresh basil Directions: TO MAKE THE DRESSING 1. Add all the dressing ingredients into a small bowl, and whisk them together until smooth. Set it aside. TO MAKE THE SALAD 1. Add the mixed greens into a large bowl, and toss with three-fourths of the dressing. Arrange the dressing-coated salad on four plates. 2. Add the green beans, strawberries, mango and pineapple into the same bowl, and toss with the remaining fourth of the dressing. 3. Place the fruit and vegetable mixture on top of each salad, garnished with coconut and basil, and serve. Nutrition: Calories: 311 Total fat: 19 g Saturated fat: 13 g

Carbohydrates: 36 g Fiber: 7 g Protein: 5 g

70. Cranberry Broccoli Slaw with Spicy Dressing Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 Ingredients: ¼ cup sliced almonds ¼ cup dried cranberries 1 head of broccoli, roughly chopped into bite-size pieces 2 scallions, sliced 1 tsp. raw honey 1 tbsp. paleo mayonnaise 2 tbsp. plain whole-milk yogurt 1 tbsp. freshly squeezed lemon juice ½ tsp. ground cumin Pinch salt Dash hot sauce Freshly ground black pepper Directions: 1. Add the almonds, cranberries, broccoli and scallions into a large bowl, and mix them well. 2. Add the honey, mayonnaise, yogurt, lemon juice, cumin, salt and hot sauce into a small bowl, whisk them together, and season with pepper. Pour over the broccoli mixture with this dressing and stir well to combine. Nutrition: Calories: 110 Total Fat: 7 g Saturated Fat: 1 g Cholesterol: 6 mg Carbohydrates: 12 g Fiber: 2 g Protein: 2 g

71. Avocado Ahi Poke with Cucumber

Preparation time: 10 minutes Cooking time: 0 minute Servings: 4 Ingredients: 1 tsp. sesame oil 1 pound (454 g) sushi-grade ahi tuna, cut into 1-inch cubes 3 tbsp. coconut aminos 1 serrano chili, seeded and minced (optional) 3 scallions, thinly sliced 1 tsp. rice vinegar 1 tsp. toasted sesame seeds Dash ground ginger 1 large avocado, diced 1 cucumber, sliced into ½-inch-thick rounds Directions: 1. Add all the ingredients except the avocado and cucumber into a large bowl and gently mix them until well combined. Cover and marinate in the refrigerator for 15 minutes. 2. Add the avocado, and gently stir the chunks with the ahi mixture to incorporate. 3. On a plate, arrange the cucumber slices. Place a spoonful of the ahi poke on each cucumber slice and serve immediately. Nutrition: Calories: 214 Total Fat: 15 g Saturated Fat: 2 g Cholesterol: 68 mg Carbohydrates: 11 g Fiber: 4 g Protein: 10 g

72. Baked Fish and Vegetable Packets Preparation time: 25 minutes Cooking time: 30 minutes Servings: 4 Ingredients: 4 (6-ounce, 170 g) skinless tilapia fillets

1 tbsp. olive oil 2 cups diced carrot 2 cups diced sweet potato 2 cups diced parsnip 1 cup (2-inch) asparagus pieces 1 sweet onion, cut into eighths 1 tsp. bottled minced garlic 2 tsps. chopped fresh thyme ¼ tsp. sea salt Juice of 1 lemon (3 tbsps.) Directions: 1. Preheat the oven to 350°F (180°C). 2. Cut aluminum foil into four 18-by-24-inch pieces, then fold each in half to make four 18-by-12-inch pieces. 3. Add the olive oil, carrot, sweet potato, parsnip, asparagus, onion, garlic, thyme and sea salt into a large bowl, and toss them together. Place it in the center of each foil piece with one-fourth of the vegetables. 4. Put one tilapia fillet on the top of each vegetable mound. 5. Sprinkle the lemon juice over the fish. 6. Fold the foil to create sealed packages with a bit of space at the top, and transfer the packets onto a baking sheet. 7. Bake until the fish flakes and the vegetable tender, about 30 minutes. 8. Remove from the oven and open the packets carefully, transfer to the plate, and serve. Nutrition: Calories: 353 Total fat: 6 g Saturated fat: 1 g Carbohydrates: 43 g Fiber: 9 g Protein: 36 g

73. Baked Salmon with Basil Gremolata Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4

Ingredients: 4 (5-ounce, 142 g) skin-on salmon fillets 1 tbsp. plus 2 tsp. extra-virgin olive oil, divided ¼ cup freshly squeezed lemon juice 1 bunch basil 1 garlic clove 1 tbsp. lemon zest 1 (8-ounce, 227 g) bag of mixed greens 1 small cucumber, halved lengthwise and sliced thin 1 cup sprouts (radish, onion, or sunflower) 1 tsp. salt, plus additional seasoning ¼ tsp. freshly ground black pepper, plus extra for seasoning Directions: 1. Preheat the oven to 375°F (190ºC). 2. Put the salmon fillets in a shallow baking dish and brush them with 2 teaspoons of olive oil. 3. Add the lemon juice. Season with ¼ teaspoon of pepper and 1 teaspoon of salt. 4. Put the dish in the preheated oven and bake the fillets for about 20 minutes until cooked. 5. Combine the garlic, basil, and lemon zest in a food processor. Process until coarsely chopped. 6. Arrange the cucumber, greens, and sprouts on a serving platter. Drizzle the greens with olive oil and season with salt and pepper. Place the salmon fillets on top and spoon the gremolata over the salmon. Nutrition: Calories: 274 Total Carbohydrates: 11g Protein: 32g Total Fat: 12g Sugar: 5g Fiber: 5g Sodium: 908mg

74. Baked Salmon with Fennel and Onion

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: 1 tbsp. extra-virgin olive oil ½ small red onion, thinly sliced 1 fennel bulb, thinly sliced 4 (3- to 4-ounce, 85 to 113 g) boneless salmon fillets ¼ tsp. freshly ground black pepper 1 tsp. salt ½ cup dry white wine Directions: 1. Preheat the oven to 375°F(190°C). Use olive oil to brush a 9-inch square baking pan. 2. In the bottom of the pan, scatter the red onion slices and fennel. 3. Place the salmon fillets in the pan, then add the pepper and salt. Pour in the wine. 4. Bake for 20 minutes, until the salmon is firm to the touch and flakes with a fork. 5. Remove the salmon from the oven and allow it to rest for 5 minutes before serving. Nutrition: Calories: 250 Total Fat: 14 g Total Carbohydrates: 6 g Sugar: 3 g Fiber: 2 g Protein: 20 g Sodium: 670 mg

75. Baked Salmon with Pistou Preparation time: 10 minutes Cooking time: 20 minutes Servings: 4 Ingredients: FOR THE PISTOU 1 tbsp. olive oil

2 garlic cloves ¼ cup almonds 1 cup fresh oregano leaves Juice of 1 lime (1 or 2 tbsps.) Zest of 1 lime (optional) Pinch sea salt FOR THE FISH 1 tbsp. olive oil 4 (6-ounce, 170 g) salmon fillets Sea salt Freshly ground black pepper Directions: TO MAKE THE PISTOU 1. Add all the pistou ingredients into a blender. Blend until very finely chopped. Place the pistou into a bowl and set it aside. TO MAKE THE FISH 1. Preheat the oven to 400°F(205°C). 2. Use sea salt and pepper to season the salmon lightly. 3. Heat the olive oil in a large ovenproof skillet over medium-high heat. 4. Place the salmon in the skillet and pan-sear for 4 minutes per side. 5. Transfer the skillet to the oven and bake the fish until it is just cooked about 10 minutes. 6. Top the salmon with a spoonful of pistou and serve. Nutrition: Calories: 377 Total fat: 22 g Saturated fat: 3 g Carbohydrates: 13 g Fiber: 9 g Protein: 36 g

Chapter 13. 2-week Meal Plan DAY Day-1

BREAKFAST Pumpkin Pie Parfait

Day-2

Cucumber Pickled Salad Ricotta Toast with Strawberries Egg Bake

Day-3

Day-4

Day-5

Creamy Peach Smoothie

Day-6

Blueberry Smoothie

Day-7

Cauliflower Breakfast Porridge Morning Overnight Oats with Raspberries Tomato and Egg Scramble

Day-8

Day-9

Day-10

Baked Eggs in Avocado

Day-11

Crustless Tiropita (Greek Cheese Pie)

LUNCH Artichoke and Kale Stuffed Mushrooms Avocado Cucumber Sushi Baked Chickpea Falafel Baked Sweet Potatoes with Tomatoes Blanched Beans and Asparagus with Radishes Broccoli and Bean Casserole with Roasted Walnut Buckwheat Lemon Tabbouleh

DINNER Artichoke Salad with Almond and Kale Avocado and Mango Salad Avocado and Mango Salad with Fresh Veggies Balsamic Pear Walnut Salad Beet and Apple Salad with Celery and Spinach Berry Ambrosia Salad Broccoli Pea Salad with Cherry Dressing Carrot Salad with Tahini-Lime Dressing Coconut Fruit and Greens Salad

Butternut Squash, Lentils and Spinach Gratin Caramelized Celeriac with Maple Syrup Cauliflower Carrot Cranberry Broccoli Wild Rice Pilaf Slaw with Spicy Dressing Baked BaconAvocado Ahi Poke Wrapped Meatloaf with Cucumber

Day-12

Day-13 Day-14

Healthy Cauliflower Purée Roasted Broccoli with Cashews Roasted Vegetables

Beef and Buckwheat Cabbage Rolls Braised Short Ribs with Veggies Crispy Beef Carnitas

Baked Fish and Vegetable Packets Baked Salmon with Basil Gremolata Baked Salmon with Fennel and Onion

1. BONUS: VIDEO LECTURES The vagus nerve health is very important for body functioning. So, we thought that you would appreciate having 17 video lectures to consult to furtherly clarify some of the concepts discussed in this book. You can find them at this link: Video Lecture Link

Conclusion Based on the information, the vagus nerve is a cranial nerve that starts at the base of the brain and continues down to the abdomen. The name of this nerve derives from its broad width and slow rate of conduction. When this nerve is stimulated, it can lead to therapeutic benefits. The nerve carries information from the brain to all parts of the body. This nerve is a vital structure; any damage can lead to severe consequences. Along with being a vital structure, the vagus nerve is also the most common harmful target for injuries or diseases. While many factors can lead to these injuries and illnesses, lack of exercise might be one. Exercising the vagus nerve can provide a range of benefits that include but are not limited to increased immunity, reduced blood pressure, and lowered chances of a heart attack or stroke. These benefits could be especially significant for people at risk of disease. However, many people still have a misconception about the vagus nerve. Many people do not know that exercising the vagus nerve can provide substantial added benefits such as decreasing anxiety and improving blood pressure. The leading cause of these misconceptions is a lack of proper exercise. Therefore, it is essential to remember the reasons for exercising this nerve and stick to them daily. Exercising the vagus nerve involves ensuring you perform a few simple daily activities. The first thing to note is that while you can exercise this nerve, it is a slow process and will not happen instantly. Also, when exercising this nerve, you must start with small steps and work your way up. This will allow the body to adjust gradually to the exercises. Finally, when exercising this nerve, you must continue the routine for at least a few weeks. This will let your body adjust to the exercises and heal. Thank you for having this book and allowing me to be part of this great opportunity. If you enjoyed this book, we would really appreciate a review: Review Link