Happy belated Mother’s Day to all the mothers out there!  My mom has been an irreplaceable part of my life, and I don’t know if I’d be where I am today without her support.  I will also soon be a father myself, and I was really excited to celebrate the day with my wife as the day gets closer.

It got me thinking about preparing for parenthood, especially at a time when mental health is becoming more talked about.

So quickly, I want to cover some of the worst foods that play a role in worsening mental health.  Obviously food isn’t the only factor, but it is an important one that many people don’t associate with poor mental health:

  1. Processed Foods: The additives and chemicals used in food processing can adversely affect brain health. These may include pesticides, herbicides, BHT, BHA, artificial sweeteners, artificial colorings, antibiotics, and hormones.
  2. Refined Sugar and Simple Carbs: Foods high in refined sugar and simple carbohydrates, such as desserts, baked goods, packaged snacks, and sugary beverages, can lead to spikes in blood sugar levels, impacting cognitive function over time.
  3. Alcohol: Alcohol is a known depressant that slows down brain function and impairs cognitive abilities. Alcohol dependence is often associated with major depression.
  4. Fast Foods: Consuming fast foods like French fries and fried chicken has been linked to an increased risk of depression. Studies have shown that individuals who frequently consume fast food are 51% more likely to develop depression compared to those who do not.

Foods for a Healthier Brain

A 2020 study found that people eating a diet rich in fruits and vegetables — at least five servings per day — were more optimistic, more confident in their own abilities, and less prone to depression and other forms of psychological distress than those who ate less produce.  This shouldn’t be too surprising, since most people don’t even reach the low recommendation of five servings.  If you really want to supercharge your health, I recommend working your way up to 10+.

So what are some of the foods with known brain-boosting capabilities?

Green leafy vegetables: Broccoli, kale, and spinach are rich in vitamins and antioxidants, supporting cognitive function and overall brain health.

Fiber-rich foods: foods like chickpeas, berries, and lentils not only promote gut health, but also nurture a healthy brain-gut connection.

Colorful fruits and vegetables: Opt for vibrant oranges, deep purples, and bright reds to benefit from the antioxidant properties that combat oxidative stress in the brain.

Nuts and seeds: Almonds, walnuts, and flaxseeds are excellent sources of omega-3 fatty acids and vitamin E, essential for maintaining cognitive function.

Legumes: Beans and lentils provide a wealth of folate and iron, vital nutrients for optimal brain performance.

This is the foundation for building better brain health, from a nutrition standpoint.  There are many other factors that I have covered in previous newsletters and on my blog.  

Brought to You By FRINGE

PBM devices can help one supplement sunlight, when appropriate. 

Ideally this is done at intensities similar to that of the sun and over a short period of time (10-30 minutes).

Fringe is one of the best red light devices- especially for its price point.  I love that it contains both red & infrared in one device and mimics sunlight.  

From now until May 22nd, you can get 15% off any of Fringe’s red light products using the code VIN15.

Four Essential Tools to Start Changing Your Vibration

This is the first step to making shifts in your frequency.

  1. Body – Change the way you eat- acknowledge what your body is asking for by becoming aware that you are a light being and your body craves light and living foods. This will awaken and clear your cells and allow you to manifest more light. 
  2. Breathing – The soul is the thing that moves you. How you breathe affects and activates the energy centers in your body. You cannot live without the breath.   Your breathing patterns control the endocrine system and the brain.  By breathing through the nose, deep from the lower lobes of the lungs, using the diaphragm, you can calm and regulate hormones and emotions.  It begins to organize the information of the soul.  
  3. Laughter – Activate the spirit to be in a higher resonance. If you want to feel better in life, you want to laugh about the bad things.  This allows you to live in a higher resonance all the time. 
  4. GRATITUDE IS THE ULTIMATE STATE OF RECEIVING! PRACTICE GRATITUDE, Biologically, it’s the same as reliving an experience – this is what biologically connects us to an experience and creates the frequency in your body. If you are thinking of something you DESIRE that is coming from a space of LACK.  But if you can embrace gratitude from a state of the abundance you have and how it feels to have more you can literally become a magnet to it!

Quick Hits

Are you struggling with low back pain or radiating pain down the legs?  You may want to consider trying some of these McKenzie Exercises at home!


In NYC, there is a fantastic vegan restaurant called ABCV.  This dish is inspired by one I had when I went.  I highly encourage giving this one a go!

Whole Roasted Cauliflower with Turmeric Tahini Sauce

Cook and Prep Time: 35-40 minutes

Serves: 3-4

You Need

For the Sauce

For Serving


  1.  Rinse and chop the produce accordingly.  Line 1 baking tray and preheat your oven to 425˚F.
  2. Add the cauliflower to the baking tray.  Roast for 30-35 minutes, until slightly browned.
  3. Meanwhile, make the sauce.  Combine all the sauce ingredients in a bowl, and whisk to combine.  Add more water if needed.
  4. Once the cauliflower is finished cooking, add the sauce to the top, and serve with your desired toppings.  Enjoy!

Did you end up making this?  Respond to this email (with some pictures) and let me know!

Weekly Challenge

100 Things to Do, Be, and Become

Take a sheet of paper and list numbers from 1 to 100.  In a single session, jot down 100 aspirations to Do, Be, or Become. While this may take a few hours, attempt to complete it in one sitting.  Make sure that these are tangible objectives, avoiding vague statements like “I want to be Happy.”  Feel free to make these goals as imaginative as you like!

Some examples include:

After this, you want to review your 100 things.  Beside each goal, indicate “1,” “5,” or “10” to signify the estimated time frame for achievement.  (This represents how long you expect a goal to take1 year, 5 years, 10 years)

Be honest with assessing how long each goal will take. 

Finally, select your top 5 goals for 1 year, 5 years, and 10 years respectively.  If you’re not sure, reflect on your core values to determine which goals resonate most with you.

Now that you have these written down, create a vision board for your Top 5!  This has been key for me up until this point!  It helps reshape your beliefs over time.


Belief = (Perception + Evidence) over Time.  There are no bad goals!  Only bad timelines!!!

Did you get this week’s challenge done?  Respond to this email and let me know!

That’s a Wrap!

Thanks for reading Becoming InVINcible

I hope you enjoyed this edition of the newsletter.  If you find this information valuable, please share it with a friend.

Much love!

Dr. Vincent Esposito 

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Want More?

Whenever you’re ready, there are two ways I can help you:

  1. Start transforming your health with the best foods & herbs Nature already provides. Detox, lose weight, and boost energy- today!  There is information on over 150 other herbs and superfoods in my book Nature’s Kitchen & Cabinet! 
  2. I take a comprehensive, individualized, one-on-one approach with every single person I work with.  Perhaps you have tried so many different routes to better yourself, but not see the progress you desire.   If you want clear action steps and a guide to help you lay the foundation for healing and feel confident in your body, this is for you.  If you want a partner who is committed to helping you master your own wellness, then schedule a FREE 15-minute call with my team to apply to get your health on the right track.

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