Welcome to the first YNSA newsletter
Hey there new friend,
Welcome to the very first issue of my newsletter. I started this as a space to share mental wellness tips, journaling prompts, and practical exercises—simple tools to help you slow down, reflect, and recharge.
You’ll get one issue each month (so it won’t crowd your inbox), plus the occasional bonus drop when there’s big mental health stories worth breaking down separately.
Since this is the first edition, I want to leave you with something small but useful right now:
Just because you may feel, or even be, alone, doesn’t mean it will stay that way—and it definitely doesn’t mean you are SO alone. Enjoy the peace of your alone time. But remember to step back out into the world, because when we stay trapped in our own heads too long, we often become the worst versions of ourselves.
Thanks for being here at the very beginning. You’re helping shape this into something meaningful.
Your Measuring Cup of Zen
Think of your mental wellness like a measuring cup in the kitchen. Every stressful moment scoops a little out. Every walk, journal entry, or deep breath pours some back in. Some days you’re running on tablespoons, other days you’re brimming to the top.
The trick isn’t keeping the cup full all the time—it’s noticing when it’s getting low and finding small, doable ways to add more back in.
Journaling Prompt: If you could choose one drop, splash, or pour to restore yourself today, what would it be?
Your Diet Affects Your Mental Health
What you eat doesn’t cause or cure mental illness, but it can strongly influence symptoms and resilience. Balanced, nutrient-dense diets support better mental health. Ultra-processed, sugar-heavy diets are associated with poorer outcomes.
Here are some examples:
🍽️ The Gut–Brain Connection
Your brain and gut are in constant conversation. A healthy gut microbiome helps regulate mood-related chemicals like serotonin. Diets high in fiber (fruits, veggies, whole grains) keep those microbes thriving, while too much processed food can throw them off balance and leave your mood wobbling.
💊 Nutrients That Matter
Certain vitamins and minerals play a big role in mental health. Low levels of B vitamins, vitamin D, magnesium, zinc, or iron can show up as fatigue, brain fog, or low mood. Eating a variety of whole foods—and checking in with your doctor if you suspect a deficiency—can help keep your mental health energy steadier.
💪 Move For Your Mind
This 10-minute low-impact workout from Caroline Jordan is designed to ease stress and anxiety without overwhelming your body. Gentle cardio and simple movements boost circulation, release feel-good endorphins, and calm the nervous system—making it a quick reset for both body and mind.
🍔 Good Food Equals Good Mental Health
It’s not only about eating healthy—it’s about eating well. Sure, nutritious food helps balance both your mental and physical health, but if it isn’t enjoyable, it won’t give you the same serotonin boost. The trick is finding recipes that make healthy eating just as tasty as it is good for you.
Here’s a TikTok I made a while back on how to cook up my favorite kind of burgers—healthy and delicious. Enjoy:
@byronmakesthings Phenomenal burgers, also includes instructions for vegan options. . . . . . . #ByronMakesThings #BertsLight #tummysafenhomemade #food #bur... See more
Journaling Prompt:
“Think about a meal that makes you feel both nourished and happy. What about it—taste, memory, or ritual—gives you that boost? How can you bring more of that into your week?”
In Case You Missed It
My “commercial" for my Anti-Anxiety Pocket Reference Book is live: [Here is the TikTok version]
Come check out my Instagram for uplifting posts: [Link to Instagram]
✨ Quick Recap
Remember: being alone doesn’t mean you’re so alone—find the balance between solitude and connection.
Check in on your measuring cup of zen and try today’s journaling prompt to refill it.
Your diet fuels your mind—focus on gut health, key nutrients, and food that’s both healthy and enjoyable.
Movement matters—Caroline Jordan’s 10-minute stress relief workout is a quick way to reset.
Take what resonates, leave what doesn’t, and keep an eye out for next month’s issue (and the occasional bonus drop).