The Good Mood Playbook
Everything you need to understand the 3-step mood protocol - why it works, what goes into each layer, and how 200+ Mood Carers fit together into a personalized stack.
The 3-Layer Mood Protocol
Each layer addresses a different dimension of mood - combine all three for exponentially better results.
Inner Chemistry
The Foundation Layer
Support your neurotransmitters with science-backed supplements, functional mood beverages, and targeted aromatherapy. This layer addresses the chemical foundation of mood - serotonin, dopamine, GABA, and cortisol regulation.
Inner Chemistry
The Foundation Layer
Support your neurotransmitters with science-backed supplements, functional mood beverages, and targeted aromatherapy. This layer addresses the chemical foundation of mood - serotonin, dopamine, GABA, and cortisol regulation.
External Tools
The Accelerator Layer
Accelerate results with neurotech devices, daily mood apps, and frequency-based sound therapy. Devices deliver measurable nervous system regulation faster than supplements alone.
External Tools
The Accelerator Layer
Accelerate results with neurotech devices, daily mood apps, and frequency-based sound therapy. Devices deliver measurable nervous system regulation faster than supplements alone.
Daily Practice
The Transformation Layer
Build lasting change with physical practices, transformative courses, and essential reading. Consistency beats intensity - 5 minutes daily outperforms 1 hour weekly.
Daily Practice
The Transformation Layer
Build lasting change with physical practices, transformative courses, and essential reading. Consistency beats intensity - 5 minutes daily outperforms 1 hour weekly.
Inner Chemistry
The Foundation Layer
Supplements
- Serotonin boosters (5-HTP, L-Tryptophan)
- Dopamine support (Mucuna, L-Tyrosine)
- Adaptogens (Ashwagandha, Rhodiola)
- GABA for anxiety
- Gut-brain probiotics
- Omega-3 fatty acids
- Sleep aids like magnesium glycinate
- The chemical foundation of your stack
Supplements
- Serotonin boosters (5-HTP, L-Tryptophan)
- Dopamine support (Mucuna, L-Tyrosine)
- Adaptogens (Ashwagandha, Rhodiola)
- GABA for anxiety
- Gut-brain probiotics
- Omega-3 fatty acids
- Sleep aids like magnesium glycinate
- The chemical foundation of your stack
Functional Drinks
- Adaptogen coffees (MUD\WTR, Four Sigmatic)
- Ceremonial matcha
- Herbal mood teas (chamomile, tulsi)
- Golden milk lattes
- Functional sparkling waters (Recess, Moment)
- Ceremonial cacao
- Gut-supporting kombucha
- Morning elixirs
Functional Drinks
- Adaptogen coffees (MUD\WTR, Four Sigmatic)
- Ceremonial matcha
- Herbal mood teas (chamomile, tulsi)
- Golden milk lattes
- Functional sparkling waters (Recess, Moment)
- Ceremonial cacao
- Gut-supporting kombucha
- Morning elixirs
Aromatherapy & Sensory
- Lavender for calm
- Peppermint for energy
- Frankincense for grounding
- Ultrasonic & wearable diffusers
- Pre-made blends from doTERRA, Young Living, and Plant Therapy
Aromatherapy & Sensory
- Lavender for calm
- Peppermint for energy
- Frankincense for grounding
- Ultrasonic & wearable diffusers
- Pre-made blends from doTERRA, Young Living, and Plant Therapy
External Tools
The Accelerator Layer
Devices
- Neurofeedback headbands (Muse, FocusCalm)
- Vagus nerve stimulators (Pulsetto, Sensate)
- Light therapy lamps
- Biofeedback (HeartMath)
- PEMF devices (NeoRhythm)
- Wearable mood monitors (Oura Ring)
- Sound therapy hardware
Devices
- Neurofeedback headbands (Muse, FocusCalm)
- Vagus nerve stimulators (Pulsetto, Sensate)
- Light therapy lamps
- Biofeedback (HeartMath)
- PEMF devices (NeoRhythm)
- Wearable mood monitors (Oura Ring)
- Sound therapy hardware
Apps
- Mood tracking (Daylio, Bearable)
- Meditation (Calm, Headspace)
- AI therapy chatbots (Woebot, Wysa)
- Breathwork (Othership, Oak)
- Gratitude apps (Finch)
- Habit builders (Fabulous)
- Sound frequency tools (Brain.fm, Endel)
Apps
- Mood tracking (Daylio, Bearable)
- Meditation (Calm, Headspace)
- AI therapy chatbots (Woebot, Wysa)
- Breathwork (Othership, Oak)
- Gratitude apps (Finch)
- Habit builders (Fabulous)
- Sound frequency tools (Brain.fm, Endel)
Music & Sound
- Binaural beats for brainwave entrainment
- Solfeggio frequencies (528Hz repair, 432Hz harmony)
- Ambient nature sounds
- Curated mood playlists
- Tibetan singing bowls
- Mantras & chanting recordings
- ASMR for nervous system calming
Music & Sound
- Binaural beats for brainwave entrainment
- Solfeggio frequencies (528Hz repair, 432Hz harmony)
- Ambient nature sounds
- Curated mood playlists
- Tibetan singing bowls
- Mantras & chanting recordings
- ASMR for nervous system calming
Daily Practice
The Transformation Layer
Physical Practices
- Yoga programs (Yoga With Adriene, Kundalini)
- Qigong & Tai Chi for energy flow
- Wim Hof cold exposure
- Dance therapy & runner's high programs
- Grounding/earthing with mats and barefoot protocols
Physical Practices
- Yoga programs (Yoga With Adriene, Kundalini)
- Qigong & Tai Chi for energy flow
- Wim Hof cold exposure
- Dance therapy & runner's high programs
- Grounding/earthing with mats and barefoot protocols
Courses
- CBT & anxiety management
- MBSR mindfulness
- Hypnotherapy & NLP (Paul McKenna, Marisa Peer)
- Wim Hof breathwork
- EFT tapping
- Neuroscience of happiness (Huberman)
- Resilience & Stoicism
- Somatic trauma release
- Emotional intelligence
Courses
- CBT & anxiety management
- MBSR mindfulness
- Hypnotherapy & NLP (Paul McKenna, Marisa Peer)
- Wim Hof breathwork
- EFT tapping
- Neuroscience of happiness (Huberman)
- Resilience & Stoicism
- Somatic trauma release
- Emotional intelligence
Books
- Feeling Good (Burns)
- The Body Keeps the Score (Van der Kolk)
- Breath (James Nestor)
- Dopamine Nation (Lembke)
- Breaking the Habit of Being Yourself (Dispenza)
- The Power of Now (Tolle)
- And more essential reading
Books
- Feeling Good (Burns)
- The Body Keeps the Score (Van der Kolk)
- Breath (James Nestor)
- Dopamine Nation (Lembke)
- Breaking the Habit of Being Yourself (Dispenza)
- The Power of Now (Tolle)
- And more essential reading
Why Stacking Works
The science behind combining multiple interventions for exponentially better mood outcomes.
90% of serotonin is produced in the gut
That's why functional drinks and gut-brain supplements are in Step 1.
90% of serotonin is produced in the gut
That's why functional drinks and gut-brain supplements are in Step 1.
Vagus nerve stimulation reduces cortisol by 36%
Devices deliver measurable nervous system regulation faster than supplements alone.
Vagus nerve stimulation reduces cortisol by 36%
Devices deliver measurable nervous system regulation faster than supplements alone.
Stack effects compound exponentially
A supplement + practice + device together outperform any single intervention by 3-5x.
Stack effects compound exponentially
A supplement + practice + device together outperform any single intervention by 3-5x.
Consistency beats intensity
5 minutes daily > 1 hour weekly. Your stack should integrate into your existing routine.
Consistency beats intensity
5 minutes daily > 1 hour weekly. Your stack should integrate into your existing routine.
“You don't have to see the whole staircase, just take the first step.”
- Martin Luther King Jr.
The Good Mood Starter Kit
A printable guide with your first mood stack, supplement timing, daily protocols, and a 4-week starter plan.
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