According to the Census Bureau, almost one-third of adults reported symptoms of anxiety or depression in 2023. When they broke the statistics down by age group, they found that:




50% of 18-24 year olds



38% of 25-49 year olds



29.3% of 50-64 year olds



20% of those 65+ had symptoms of depression or anxiety in 2023.Forbes Health - "Anxiety Statistics" (2023) Link to source​.




Mental health issues are slightly more prevalent in women than in men.Statista - "Anxiety symptoms among adults by gender U.S. 2023" (2023) Link to source​. The 35-44 year old age group had the highest increase in mental illness between 2019-2023, increasing from 31% to 45%.American Psychological Association (APA) - "Stress in America™ 2023: A nation grappling with psychological impacts" (2023) Link to source​. Generalized Anxiety Disorder is the most common of all mental health issues, affecting about 6.8 million people.Anxiety & Depression Association of America. (n.d.). Facts & Statistics. ADAA. Retrieved November 6, 2023, from https://adaa.org/understanding-anxiety/facts-statistics



​The good news is, if you're dealing with subpar mental health, you're not alone. There are a lot of people looking for ways to improve their mental wellness, and finding few answers. In many cases, the solution lies inside us, just as it does with our ability to manage weight and improve longevity.



Article ShortcutsShifting the Paradigm in FitnessOverview of the "Unshakable" ProgramPart I: The Science Behind AnxietyThe Muscle-Gut-Brain ConnectionThe Role of Exercise in Managing AnxietyPart II: The Exercise ProgramTypes of Exercise to Combat AnxietyThe 12-Week Exercise PlanOverview of the 12 WeeksPart III: Nutrition for a Calmer MindEssential Nutrients for Managing AnxietyIncorporating Nutrient-Rich FoodsThe Anti-Anxiety DietSample Meal PlansPart IV: Supplements That Support Mental Well-beingHappy Juice: A Taste of OptimismAmare FundaMentals Pack: The Cornerstone of Mental Wellness NutritionIncorporating Amare into the 'Unshakable' ProgramPart V: Embracing Your Journey to Unshakable Well-BeingYour Next StepsEncouragement and Final Thoughts



Shifting the Paradigm in Fitness



For most of my career, I've focused on solutions to improve people's physical health and fitness. Often, but not always, clients would indirectly improve their mental well-being after making changes to improve their physical health. Often, but not always.



As concerns about mental health have increased in recent years, it's made me reconsider how I approach a client's overall health and fitness program. After all, clients who feel mentally better are more likely to stay active, eat better, and follow through with their workout program. But that's just considering my clients.



What about those who struggle enough with their mental health that they can't get themselves to commit to a program? How could I help them? Thinking through all this led me to a question I've used over and over the past 15 years. It's a question that comes from the book, The One Thing.



What is the one thing I can do, such that by doing it, everything else will be easier or unnecessary?



In this case, "What is the one thing I can do (to help clients improve their mental wellness), such that by doing it, everything else will be easier or unnecessary?"



When I looked at the question this way, the answer came through loud and clear: Help them, lead them, guide them to improve gut health, which is the number one controllable factor affecting mental health.




The gut commands an entire fleet of signaling substances, nerve-insulation materials, and ways of connecting. There is only one other organ in the body that can compete with the gut for diversity—the brain.
Giulia Enders, Gut: The Inside Story of Our Body's Most Underrated Organ



Clearly, improving one's gut health leads to a significant impact on overall health and fitness. But the solution goes beyond eating yogurt or taking a random probioti...