Condition

PTSD

Post-Traumatic Stress Disorder (PTSD) is a trauma-induced disruption of the nervous system's threat-response circuitry, characterised by intrusive re-experiencing of traumatic events (flashbacks, nightmares), persistent avoidance of trauma reminders, negative alterations in cognition and mood, and chronic hyperarousal (exaggerated startle, hypervigilance, difficulty sleeping). The core neurobiology involves a dysregulated fear circuit: the amygdala becomes hyperreactive and fires threat responses to non-threatening stimuli, while the prefrontal cortex loses its capacity to inhibit these responses and contextualise memories as 'past.' The hippocampus — responsible for integrating memories with time and context — is physically atrophied by chronic cortisol exposure, explaining why traumatic memories feel present and immediate rather than resolved. The autonomic nervous system oscillates between sympathetic hyperactivation (fight-or-flight hypervigilance) and parasympathetic shutdown (dissociation, freeze, emotional numbing). Cortisol levels in PTSD are paradoxically low — the same HPA axis collapse seen in burnout — reflecting long-term dysregulation rather than overactivation. REM sleep, which normally processes emotional memories and reduces their emotional charge, is fragmented by nightmares and hyperarousal, preventing natural trauma resolution. Holistic approaches prioritise parasympathetic nervous system restoration: adaptogens for HPA axis recalibration (ashwagandha, rhodiola), GABA-supportive herbs to reduce hyperarousal (passionflower, valerian, lemon balm), omega-3s for neuroinflammation, and somatic/vagal practices (breathwork, yoga, cold exposure) that directly regulate autonomic tone.

Safety notice — CRITICAL

Sunaras provides educational wellness content only. This is not medical advice, diagnosis, or treatment. Individual responses to herbs vary. Always consult a qualified healthcare practitioner for personalised guidance.

Kava has been associated with severe liver damage (hepatotoxicity), including cases requiring liver transplant. Do not combine with alcohol, paracetamol/acetaminophen, or other hepatotoxic substances. Requires periodic liver function testing with prolonged use. Avoid if you have liver disease.

Ashwagandha may elevate thyroid hormone levels; use with caution if taking thyroid medication (levothyroxine). Has additive sedative effects with benzodiazepines and sleep aids.

Ashwagandha (KSM-66)

PTSD is defined by a dysregulated HPA axis — specifically: cortisol blunting in the morning, cortisol reactivity spikes to triggers, and chronically elevated CRH. Ashwagandha's withanolides directly modulate CRH (corticotropin-releasing hormone) signalling, reducing both baseline hyperarousal and triggered cortisol surges. An RCT showed KSM-66 (600mg/day) reduced serum cortisol by 27.9% and stress scores by 44% over 60 days.

⚠️ May interact with sedatives, thyroid medication. Avoid in hyperthyroidism. Always adjunct to psychotherapy.

Ayurveda

Passionflower (Passiflora incarnata)

The hyperarousal symptom cluster of PTSD (exaggerated startle, hypervigilance, insomnia) is driven by amygdala overactivation and insufficient GABAergic inhibition of the sympathetic nervous system. Passionflower's chrysin and vitexin increase GABA levels in the amygdala without the dependence risk of benzodiazepines — critically important in trauma populations with high substance use co-morbidity.

⚠️ Sedative — do not drive after use. Avoid combining with benzodiazepines or barbiturates.

Western Herbal Medicine

Rhodiola Rosea

The PTSD 'shutdown' phase — emotional numbing, flat affect, and chronic fatigue — reflects adrenal exhaustion from sustained hyperarousal. Rhodiola's salidroside and rosavin increase the sensitivity of catecholamine receptors, restoring norepinephrine and dopamine availability depleted by chronic stress. Specific indication: PTSD presenting with emotional blunting, dissociation, and fatigue rather than acute hyperarousal.

⚠️ Stimulating — do not take after 2pm. Not for bipolar disorder. Avoid with MAOIs.

Russian/Siberian Medicine

Full profile

Lemon Balm (Melissa officinalis)

Lemon balm's rosmarinic acid inhibits GABA transaminase — maintaining GABA levels that modulate fear responses in the limbic system. Particularly effective for the persistent nightmares and sleep disruption of PTSD. Combined with passionflower, it creates a synergistic GABAergic effect without dependence. Also contains antiviral compounds relevant to the herpes reactivation common in PTSD immune dysregulation.

⚠️ May reduce thyroid hormone activity — caution in hypothyroidism. Mild sedative.

Western Herbal Medicine

Kava (Piper methysticum)

Kavalactones directly bind GABA-A and AMPA receptors — the same receptors targeted by benzodiazepines but without respiratory depression or dependence. Specific relevance to PTSD: kava facilitates fear extinction learning (the therapeutic mechanism of EMDR and prolonged exposure therapy), acting as a neurological adjunct to trauma therapy. Used in Pacific cultures for centuries as a ceremonial stress-releasing medicine.

⚠️ Do not combine with alcohol or benzodiazepines (potentially fatal). Liver toxicity rare but documented with very high doses or poor-quality products — use noble kava only (not tudei variety). Not for hepatic disease.

Polynesian

Ayahuasca Vine

Banisteriopsis caapi

Traditionally used in Amazonian Plant Medicine for mental health, addiction, depression.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Amazonian Plant Medicine

Full profile

Chacruna

Psychotria viridis

Traditionally used in Amazonian Plant Medicine for depression, anxiety, ptsd.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Amazonian Plant Medicine

Full profile

Ayahuasca (Oni)

Banisteriopsis caapi

Traditionally used in Shipibo & Upper Amazonian Shamanism for ceremonial use, depression, ptsd.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Shipibo & Upper Amazonian Shamanism

Full profile

Nanacatl (Psilocybin Mushroom)

Psilocybe mexicana

Traditionally used in Aztec & Mesoamerican Medicine for ceremonial use, depression, ptsd.

Preparation:

  • Infusion or powder: Steep as a tea, or grind and fill into size-00 capsules.
  • Can also be added to smoothies or warm water.

Dosage:

  • 1–3 cups daily, or 500 mg–1 g as powder/capsule

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Aztec & Mesoamerican Medicine

Full profile

Magnesium-Rich Foods

Magnesium is the most critical mineral in PTSD — it acts as a natural NMDA receptor antagonist (limiting excitotoxic fear memory consolidation in the amygdala) and a cortisol buffer (reducing the adrenal output of cortisol in response to triggers). Chronic stress depletes magnesium; PTSD patients are almost universally magnesium-deficient. Dark leafy greens, pumpkin seeds, dark chocolate, and almonds are the richest sources.

⚠️ Magnesium glycinate or malate forms are best tolerated. Magnesium oxide has poor absorption. Excess causes loose stools.

Western Integrative Medicine

Fermented Foods (Gut-Brain Axis)

The gut-brain axis is a primary pathway in PTSD — 95% of serotonin is produced in the gut, and the vagus nerve transmits gut microbiome signals directly to the amygdala and hippocampus. PTSD causes gut dysbiosis (reduced Lactobacillus and Bifidobacterium), which reduces GABA synthesis and serotonin availability. Daily fermented foods rebuild this foundation.

⚠️ Some PTSD patients have trauma-associated GI disorders (IBS-D) — if fermented foods worsen symptoms, try a single-strain probiotic supplement first.

Traditional Chinese Medicine

Dark Chocolate (70%+ Cacao)

Dark chocolate contains anandamide (the endocannabinoid that regulates fear extinction and emotional memory) and phenylethylamine (dopamine precursor). Regular consumption also increases BDNF (brain-derived neurotrophic factor), which is specifically reduced in PTSD and is required for fear memory extinction and hippocampal neurogenesis.

⚠️ Caffeine sensitive individuals: consume before noon.

Mediterranean

HPA Axis Restoration & Fear Extinction Support Protocol

Western Integrative Medicine

  • PTSD involves a specific pattern of HPA dysregulation that is different from anxiety or depression — cortisol is blunted in the morning (explaining fatigue and dissociation), spiked in response to triggers (explaining hyperarousal), and elevated at night (explaining insomnia).
  • This plan is timed to address each of these windows separately, while delivering the specific nutrients required for hippocampal repair and fear extinction learning.

Foods:

  • Morning: Protein + fat (no refined carbs) — stabilises cortisol awakening response
  • Midday: Complex carbohydrates + protein — tryptophan + insulin spike increases serotonin synthesis in afternoon
  • Evening: Magnesium-rich foods only — no stimulants, no alcohol
  • Daily: Fermented foods (gut-brain axis), omega-3 fish 4×/week, dark chocolate 20g, coloured vegetables
  • Remove: Alcohol (GABA rebound worsens hyperarousal), caffeine after noon, refined sugar (glycaemic variability worsens emotional reactivity), ultra-processed food

Timing:

  • Breakfast (cortisol support): Smoked salmon + 2 eggs + spinach + avocado — ashwagandha milk as morning beverage — no carbohydrates
  • Lunch (serotonin support): Turkey or tuna with brown rice or sweet potato + large salad + kefir — this is the main carbohydrate meal of the day
  • Dinner (GABA/magnesium): Baked fish with cooked spinach, pumpkin seeds, broccoli, and olive oil — 20g dark chocolate — lemon balm tea 1 hour later

Breakfast (protein + fat only — no carbs — cortisol morning support)

Salmon & Scrambled Egg Anti-Stress Plate

  1. Prepare ashwagandha milk first: heat oat milk gently, whisk in ashwagandha powder + ¼ tsp cinnamon. Do not boil.
  2. Scramble eggs in butter over low heat — slow and creamy, not rubbery. Low heat preserves choline.
  3. Sauté spinach in olive oil until just wilted.
  4. Plate salmon, scrambled eggs, spinach, and avocado. Drink ashwagandha milk alongside.
  5. No carbohydrates at breakfast — this stabilises the cortisol awakening response, which is blunted in PTSD.

Lunch (serotonin window — carbohydrates allowed here only)

Turkey & Sweet Potato Serotonin Bowl

  1. Grill or pan-sear turkey breast 5–6 minutes per side until cooked through. Rest 2 minutes before slicing.
  2. Bake or steam sweet potato until tender. This is the carbohydrate window — insulin spike here opens the blood-brain barrier to tryptophan.
  3. Toss salad with olive oil and pumpkin seeds. Serve turkey over sweet potato with salad alongside.
  4. Drink kefir with or after the meal (serotonin precursor production in the gut). Eat dark chocolate 20 minutes after eating.

Dinner (magnesium-rich, zero carbs — GABA support for sleep)

Baked Fish with Magnesium Greens

  1. Preheat oven to 200°C. Place fish on a lined tray, drizzle with 1 tbsp olive oil, season, bake 15–18 minutes.
  2. Steam broccoli 5 minutes. Sauté spinach with garlic in remaining olive oil until wilted.
  3. Plate fish with broccoli and spinach. Scatter pumpkin seeds over the greens.
  4. Take magnesium glycinate capsule with this meal. Lemon balm tea 1 hour before bed.

16:8 Intermittent Fasting Protocol

Western Integrative Medicine

  • The most researched fasting protocol — eating within an 8-hour window and fasting for 16 hours daily.
  • During the fasting window, the body depletes glycogen and switches to fat oxidation, increasing AMPK activity, insulin sensitivity, and autophagy.
  • Benefits include reduced fasting insulin, improved metabolic flexibility, reduced inflammation markers (CRP, IL-6), and weight management.
  • The eating window is typically 10 am–6 pm or 12 pm–8 pm depending on lifestyle.

Foods:

  • Fasting window (16 hours): water only, black coffee, plain herbal tea, sparkling water
  • Breaking the fast: start with protein and fat — not carbohydrates (blunts the insulin spike after fasting)
  • Eating window (8 hours): normal anti-inflammatory whole foods
  • Avoid: fruit juice, BCAA supplements, bone broth with calories during fasting window — these partially break the fast
  • Electrolytes during fasting window: pinch of sea salt + a few drops of lemon juice if hunger is severe

Timing:

  • 12 pm (break fast): Wild salmon + 2 eggs + spinach + avocado — protein-fat first meal
  • 3 pm: Main nourishing meal — baked chicken + sweet potato + roasted vegetables
  • 6 pm (final meal): Light protein dinner — fish or chicken + non-starchy vegetables only

12 pm — Breaking the Fast

Salmon & Egg Break-Fast Plate

  1. Break your fast with protein and fat — not carbohydrates. This prevents the sharp insulin spike from carbohydrates after a 16-hour fast, maintaining the metabolic benefits.
  2. Scramble eggs slowly in butter on low heat until creamy.
  3. Sauté spinach in olive oil 1–2 minutes. Plate everything with sliced avocado.
  4. Eat slowly. After 16 hours of fasting, the digestive system needs gentle reintroduction — avoid large portions immediately.

3 pm — Main Meal

Herb-Roasted Chicken with Sweet Potato & Vegetables

  1. Preheat oven to 200°C. Toss sweet potato and vegetables with 2 tbsp olive oil, garlic, and herbs.
  2. Rub chicken with remaining olive oil and herbs. Place on tray with vegetables.
  3. Roast 22–25 minutes until chicken is cooked and vegetables have caramelised edges.
  4. Squeeze lemon over everything before serving.

6 pm — Final Meal (fasting window begins after this)

Light Fish Dinner with Green Vegetables

  1. Pan-sear fish in olive oil 3–4 minutes per side over medium heat.
  2. Steam or roast asparagus and courgette alongside. Wilt spinach in the pan.
  3. Plate and squeeze lemon over everything. Keep the meal light — you want digestion complete before sleep for better overnight autophagy.
  4. Drink herbal tea 30 minutes after. After this, fasting window begins — water, black tea, and herbal tea only until 12 pm tomorrow.

5:2 Modified Fasting Protocol

Western Integrative Medicine

  • Five days of normal eating and two non-consecutive restricted days (500 kcal for women, 600 kcal for men) per week.
  • The calorie-restricted days trigger the same metabolic benefits as full fasting — AMPK activation, reduced IGF-1, increased autophagy — but are more sustainable for most people.
  • The two fasting days should not be consecutive (e.g.
  • Monday and Thursday).
  • On fasting days, the goal is maximum nutrient density within the calorie limit.

Foods:

  • Fasting days: 500–600 total calories divided between 2 small meals
  • Fasting day proteins: eggs (70 kcal each), white fish (120 kcal per 150g), tofu (80 kcal per 100g)
  • Fasting day vegetables: unlimited non-starchy — broccoli, spinach, courgette, cucumber, celery
  • Non-fasting days: normal anti-inflammatory Mediterranean eating — no restriction
  • All days: minimum 2L water, black coffee and herbal tea allowed without breaking fast
  • Avoid: fasting on consecutive days, exercising strenuously on fasting days

Timing:

  • Fasting day breakfast (~150 kcal): 2 eggs any style (140 kcal) + unlimited herbal tea
  • Fasting day dinner (~350–450 kcal): white fish + steamed broccoli + leafy salad with lemon dressing
  • Normal day template: full Mediterranean anti-inflammatory meals without calorie restriction

Fasting Day — Breakfast (~150 kcal)

Two-Egg Fasting Breakfast

  1. Boil, poach, or scramble eggs without added oil or butter on a fasting day.
  2. Season lightly with sea salt. Drink plenty of water.
  3. Black coffee can be taken before this meal — it extends the fasting window's metabolic benefit.
  4. Total: approximately 140–150 kcal. Remaining 350–450 kcal budget is for dinner.

Fasting Day — Dinner (~400 kcal)

Fasting Day White Fish Plate

  1. Steam or bake fish in foil with lemon, herbs, and a tiny amount of olive oil. 15 minutes at 180°C.
  2. Steam broccoli and courgette 5–7 minutes until tender but not mushy.
  3. Dress salad with lemon juice only (no oil) to keep calories low.
  4. Total plate: approximately 335–370 kcal. Well within the 500 kcal fasting day budget.

Non-Fasting Day — Dinner (unrestricted)

Mediterranean Salmon with Legumes

  1. Roast vegetables with 2 tbsp olive oil at 200°C for 20 minutes.
  2. Pan-sear salmon in remaining olive oil 3–4 minutes per side.
  3. Toss chickpeas or lentils through the roasted vegetables.
  4. Plate and squeeze lemon over. Normal day — eat to comfortable fullness.

Circadian Rhythm Eating (Solar Fasting Protocol)

Ayurveda

  • Aligned with Ayurvedic principles of Agni (digestive fire) and modern circadian biology — the digestive system is strongest between 10 am and 2 pm (peak sun, peak metabolic enzyme activity) and weakest after sunset.
  • Eating after dark suppresses melatonin, increases insulin resistance by 20–30%, and disrupts circadian-regulated metabolic processes.
  • This protocol concentrates the largest meal at midday, uses a light early breakfast (or skips it), and ends all eating by 6–7 pm for a 14–16 hour overnight fast.

Foods:

  • Morning (optional, light): small amount of soaked nuts or fruit — never a heavy meal before 9 am when Agni is still awakening
  • Midday (main meal, 11 am–2 pm): largest meal of the day — all food groups, full nutrition
  • Evening (before 6 pm, very light): easily digestible — soup, cooked vegetables, small amount of protein
  • After 6–7 pm: only herbal tea, water — fasting window begins with sunset
  • Avoid: eating after 7 pm (reverses circadian metabolic benefits), heavy breakfast
  • Turmeric
  • Amla (Indian Gooseberry)
  • Licorice Root (Yashtimadhu)
  • Pippali (Long Pepper)
  • Cardamom
  • Bitter Melon

Timing:

  • Morning 8 am (optional, very light): 30g soaked almonds + 1 small banana + ginger herbal tea
  • Midday 12–1 pm (main meal): Substantial kitchari or grilled fish + rice + roasted vegetables + ghee
  • Evening before 6 pm (light): Clear vegetable soup or congee — never a heavy meal

Morning (8 am) — Optional Light Breakfast

Soaked Almond & Ginger Awakening

  1. The night before: place almonds in a bowl, cover with water, soak overnight at room temperature.
  2. In the morning: drain almonds and peel the skins off (they slide off easily after soaking — peel is astringent).
  3. Eat almonds slowly and chew thoroughly. Digestive enzyme activity is still low at 8 am.
  4. Drink ginger tea alongside — ginger gently awakens Agni without overstimulating digestion.
  5. Keep this meal very small — the purpose is to gently start digestion, not to fully feed.

Midday (12–1 pm) — Main Meal at Peak Agni

Golden Kitchari — Ayurvedic Complete Meal

  1. Rinse mung dal and rice until water runs clear.
  2. Heat ghee in a pot over medium heat. Add cumin seeds and cook 30 seconds until fragrant.
  3. Add ginger, turmeric, and coriander. Stir 30 seconds.
  4. Add dal and rice, stir to coat in ghee and spices. Pour in water or broth.
  5. Bring to a boil, reduce heat, cover and cook 25–30 minutes until dal breaks down into a thick, porridge-like consistency.
  6. Stir in cooked vegetables 5 minutes before end. Season with sea salt.
  7. Eat this as the main meal of the day, mindfully, sitting down, without screens. Agni is strongest now.

Evening (before 6 pm) — Light Closing Meal

Light Vegetable Broth Soup

  1. Simmer vegetables in broth with spices 15–20 minutes until very soft.
  2. Blend half or all for a smooth soup if desired. Stir in ghee at the end.
  3. Eat before 6 pm. This should be light and easy to digest — the digestive system is slowing down.
  4. After this meal: only herbal tea and water. The 14–16 hour overnight fast begins here.

72-Hour Autophagy Reset Fast

Western Integrative Medicine

  • An extended 72-hour fast activates deep cellular autophagy (cellular self-cleaning) — the process in which cells break down and recycle damaged organelles, misfolded proteins, and dysfunctional mitochondria.
  • The first 16–24 hours triggers glycogen depletion and ketogenesis; hours 24–72 see peak autophagy and a significant reduction in circulating IGF-1 and inflammatory cytokines.
  • After 72 hours, the immune system undergoes partial renewal (Valter Longo stem cell research).
  • This is an intensive protocol — not for weekly use.
  • Once per month or per quarter for immune reset is appropriate.

Foods:

  • During fast (72 hours): water only, electrolytes (sea salt + potassium from lemon), plain black coffee, plain herbal tea
  • No calories during the fast — bone broth, BCAA supplements, and sweetened teas partially break autophagy
  • Electrolyte maintenance: ½ tsp sea salt + squeeze of lemon in 1L water each day prevents low sodium, headache, and heart palpitation
  • Breaking the fast correctly is critical — refeeding syndrome is a risk after extended fasting. Start with bone broth, not a large meal
  • Not appropriate for: pregnant women, diabetics on insulin, anyone underweight, or anyone with a history of eating disorders

Timing:

  • Evening before Day 1 (pre-fast final meal): high-fat, high-protein — sustains energy into the fast
  • During fast (Days 1–3): water + herbal teas + black coffee + sea salt electrolyte water
  • Breaking the fast (end of Day 3): bone broth first, then 2 hours later soft scrambled eggs and avocado

Evening Before the Fast — Final Pre-Fast Meal

High-Fat, High-Protein Pre-Fast Plate

  1. This meal should be substantial but not overly large. Eat until satisfied, not stuffed.
  2. Roast salmon and vegetables at 200°C for 20 minutes with olive oil.
  3. Scramble eggs in remaining olive oil. Serve everything together.
  4. After this meal: stop eating. The fast begins now. Last coffee or herbal tea allowed until bedtime.

During the Fast (Days 1–3) — Fasting Drink Protocol

Electrolyte Fasting Water

  1. Mix electrolyte water each morning. Drink at least 2.5–3L of fluid daily during the fast.
  2. Sip throughout the day rather than drinking large volumes at once.
  3. Hunger peaks at hours 16–20 and again at hour 36 — these are temporary. After hour 48, many people experience a significant reduction in hunger.
  4. If feeling weak, dizzy, or experiencing heart palpitations: increase sea salt immediately — this is low sodium, not low blood sugar.
  5. Do not exercise intensely during hours 24–48 — light walking only. Light exercise is fine after hour 48.

Breaking the Fast (End of Hour 72) — Refeeding Protocol

Bone Broth Refeeding Sequence

  1. CRITICAL: Do not break an extended fast with a large meal. Refeeding syndrome is a medical risk with electrolyte imbalance.
  2. Start with 200ml warm bone broth. Sip slowly over 20 minutes.
  3. Wait at least 2 hours before eating anything else. Let the digestive system re-activate gently.
  4. First solid meal: 2 scrambled eggs + ¼ avocado + a little cooked spinach. Small portion.
  5. Wait 4 hours before eating a fuller meal. Eat only until moderately satisfied — do not eat a large meal to 'make up' for the fast.
  6. Day after the fast: normal eating resumes. The cells have completed their autophagy cycle.

OMAD — One Meal A Day Protocol

Western Integrative Medicine

  • The most condensed fasting protocol — all daily nutrition consumed within a single 1–2 hour eating window.
  • The 22–23 hour fasting window maximises autophagy, ketogenesis, and AMPK activation.
  • Requires careful nutritional planning to deliver complete macro and micronutrients in a single meal.
  • Best suited to people who have already adapted to 16:8 or 5:2 fasting.
  • Not recommended as a starting point — build up to it over several weeks.
  • Ideal eating window: 5–7 pm (dinner) to preserve social eating and performance throughout the day.

Foods:

  • The single meal must contain: 1.6–2g protein per kg bodyweight, 50–80g healthy fat, adequate fibre (25g minimum), all major micronutrients
  • Start with bone broth (10–15 minutes before the main meal) — re-engages digestive enzymes, provides collagen and electrolytes
  • Main protein: 250–350g salmon, chicken thighs, beef, or eggs
  • Healthy fat: 2–3 tbsp olive oil, ½ avocado, nuts/seeds
  • Complex carbohydrates (optional, especially for active people): 150–200g sweet potato, 1 cup legumes
  • Vegetables: minimum 400g — 4+ different colours
  • Finish: 20–30g dark chocolate + herbal tea

Timing:

  • Pre-meal (10–15 min before): 200ml bone broth — re-activates digestive enzymes, begins appetite signal
  • Main OMAD meal (5–7 pm): complete nutrient-dense plate — protein + fat + vegetables + optional complex carb
  • Post-meal: 20g dark chocolate + herbal tea — antioxidants + gentle digestive support

Pre-Meal (10 minutes before eating)

Digestive Activation Bone Broth

  1. Warm broth gently. Do not boil.
  2. Drink 10–15 minutes before the main OMAD meal.
  3. This re-activates the digestive enzyme cascade that has been dormant for 22+ hours, preventing the digestive distress that can come from eating a large meal after a long fast.

Main OMAD Meal (5–7 pm) — Complete Nutrition in One Plate

Complete OMAD Nourishment Plate

  1. Preheat oven to 200°C. Bake sweet potato whole 40 minutes (or use pre-cooked from the day before).
  2. Toss broccoli and capsicum with 2 tbsp olive oil, garlic, herbs. Roast 20 minutes alongside the potato.
  3. Pan-sear salmon or chicken in remaining oil, 4 minutes per side for salmon, 6 minutes for chicken. Finish chicken in oven if needed.
  4. Wilt spinach/kale in the hot pan 1 minute.
  5. Assemble the full plate: protein, roasted vegetables, leafy greens, avocado, pumpkin seeds. Squeeze lemon over everything.
  6. Eat slowly over 45–60 minutes. Chew thoroughly — digestive enzyme activity needs this time after a 22-hour fast.
  7. Serve yoghurt or kefir alongside for probiotics.

Post-Meal (30 minutes after eating)

Dark Chocolate & Chamomile Digestive Close

  1. Wait 20–30 minutes after the main meal before eating chocolate — this is a digestive rest period, not an extended eating window.
  2. Eat chocolate slowly, letting it melt.
  3. Sip chamomile tea. The eating window closes after this.
  4. The 22–23 hour fasting window now begins again.
How to Make This

Kava & Chamomile Nervous System Reset Tea

Kava kavalactones provide the strongest GABAergic effect before therapy sessions or during triggered states; chamomile adds apigenin which specifically binds benzodiazepine receptor sites for additional calming.

⚠️ Kava — never with alcohol. Use noble kava root only (not instant/micronised kava with unknown variety). Limit to 2–3 sessions per week.

Polynesian

Holy Basil & Lemon Balm Daily Calming Tea

Daily maintenance tea for PTSD baseline state — holy basil normalises the cortisol awakening response (often absent in PTSD), while lemon balm maintains GABAergic tone throughout the day to prevent threshold hyperarousal responses to minor triggers.

⚠️ Lemon balm — caution in hypothyroidism. Holy basil — mild blood-thinning.

Ayurveda

Ashwagandha Milk (Moon Milk)

Traditional Ayurvedic nighttime formulation — ashwagandha in warm milk is absorbed more effectively than capsules for the nighttime cortisol-normalising effect, and the combination of tryptophan (from milk) + withanolides creates synergistic calming appropriate for the PTSD sleep phase.

⚠️ Ashwagandha in high doses before bed can be stimulating for a subset of people — if this occurs, take it at dinner instead.

Ayurveda

Ayahuasca Vine

Banisteriopsis caapi

Traditionally used in Amazonian Plant Medicine for mental health, addiction, depression.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Ayahuasca Vine in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Amazonian Plant Medicine

Full profile

Chacruna

Psychotria viridis

Traditionally used in Amazonian Plant Medicine for depression, anxiety, ptsd.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Chacruna in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Amazonian Plant Medicine

Full profile

Ayahuasca (Oni)

Banisteriopsis caapi

Traditionally used in Shipibo & Upper Amazonian Shamanism for ceremonial use, depression, ptsd.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Ayahuasca (Oni) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Shipibo & Upper Amazonian Shamanism

Full profile

Nanacatl (Psilocybin Mushroom)

Psilocybe mexicana

Traditionally used in Aztec & Mesoamerican Medicine for ceremonial use, depression, ptsd.

Preparation:

  • Infusion: Steep 1–2 tsp of dried Nanacatl (Psilocybin Mushroom) in freshly boiled water for 5–10 minutes, covered.
  • Strain and drink.

Dosage:

  • 1–3 cups daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Aztec & Mesoamerican Medicine

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How to Make This

Ashwagandha & Rhodiola Adaptogenic Tincture

Combines HPA-axis modulating ashwagandha with adrenal-restoring rhodiola — targets both the cortisol hyperreactivity and the adrenal exhaustion that co-exist in chronic PTSD.

⚠️ Rhodiola component — avoid in bipolar and with MAOIs.

Ayurveda

Passionflower & Lemon Balm Night Tincture

Targeted nighttime formula for PTSD-specific sleep disruption — nightmare frequency, sleep-onset hyperarousal, and early morning waking. Together these two GABAergic herbs create calming without the hangover effect or respiratory depression of pharmaceutical sleep aids.

⚠️ Not for use with benzodiazepines or barbiturates.

Western Herbal Medicine

Ayahuasca Vine

Banisteriopsis caapi

Traditionally used in Amazonian Plant Medicine for mental health, addiction, depression.

Preparation:

  • Fill a jar with dried Ayahuasca Vine and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Amazonian Plant Medicine

Chacruna

Psychotria viridis

Traditionally used in Amazonian Plant Medicine for depression, anxiety, ptsd.

Preparation:

  • Fill a jar with dried Chacruna and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Pregnancy & Breastfeeding: Avoid use during pregnancy or breastfeeding unless under direct supervision of a qualified healthcare provider.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children — not suitable without specialist supervision
  • Liver or kidney disease — potentially hepatotoxic at high doses; medical supervision required

Amazonian Plant Medicine

Ayahuasca (Oni)

Banisteriopsis caapi

Traditionally used in Shipibo & Upper Amazonian Shamanism for ceremonial use, depression, ptsd.

Preparation:

  • Fill a jar with dried Ayahuasca (Oni) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Shipibo & Upper Amazonian Shamanism

Nanacatl (Psilocybin Mushroom)

Psilocybe mexicana

Traditionally used in Aztec & Mesoamerican Medicine for ceremonial use, depression, ptsd.

Preparation:

  • Fill a jar with dried Nanacatl (Psilocybin Mushroom) and cover with 40–60% alcohol.
  • Seal and steep for 4–6 weeks, shaking daily.
  • Strain and store in a dark dropper bottle.

Dosage:

  • 20–40 drops in water, 2–3× daily

⚠️ Not Medical Advice: This information is for educational purposes only. Always consult a qualified healthcare provider before using herbal remedies.

Avoid if:

  • Pregnancy & breastfeeding — insufficient safety data; consult your doctor
  • Children under 12 — therapeutic dosage not established
  • CNS medications (benzodiazepines, SSRIs, MAOIs) — may potentiate sedative or serotonergic effects

Aztec & Mesoamerican Medicine

How to Make This

Tart Cherry & Pomegranate Neuroregeneration Juice

PTSD causes measurable hippocampal volume reduction over time — both tart cherry (melatonin, anthocyanins) and pomegranate (punicalagins) increase BDNF and promote hippocampal neurogenesis. Daily consumption supports the structural brain recovery that complements trauma-focused psychotherapy.

⚠️ High natural sugar — account for in diet. Use unsweetened, concentrated varieties.

Western Integrative Medicine

Green Juice (Magnesium, Folate, GABA)

Spinach is the single richest dietary source of both magnesium and folate — the two most critical micronutrients for PTSD neurobiology. This daily green juice delivers both in a highly bioavailable form.

⚠️ Oxalate from spinach — limit to once daily if kidney-stone prone.

Western Integrative Medicine

How to Make This

Lavender & Bergamot Calming Pulse-Point Roll-On

A concentrated aromatherapy roll-on combining lavender's clinically validated anxiolytic effects with bergamot's mood-lifting limonene. Applied to pulse points, the oils absorb transdermally and enter the bloodstream within minutes while also engaging the olfactory-limbic pathway for fast emotional regulation.

How to make:

  1. Add all essential oils to a 10ml glass roll-on bottle.
  2. Top up with jojoba oil.
  3. Replace roller ball and cap. Roll gently between palms to blend.
  4. Label and store away from direct sunlight.

Apply: Roll onto pulse points — inner wrists, temples, base of throat, and behind ears. Breathe in slowly through the nose for 3–5 breaths after applying. Use throughout the day as needed. — As needed for acute anxiety; 2–3× daily for ongoing stress management

Aromatherapy / Western Herbalism

Magnesium & Ylang Ylang Stress-Relief Bath Soak

A therapeutic bath soak combining magnesium sulphate's proven transdermal absorption with ylang ylang's parasympathetic activation. Magnesium deficiency is present in 68% of people with anxiety — this soak provides both transdermal magnesium replenishment and olfactory-limbic calming in a single 20-minute ritual.

How to make:

  1. Mix salts and baking soda together in a bowl.
  2. Blend essential oils into sweet almond oil first (critical — never add neat EOs directly to bath).
  3. Stir oil blend into the salt mixture.
  4. Fold in dried lavender flowers.
  5. Store in a glass jar.

Apply: Add 2–3 heaped tablespoons to a warm (not hot) bath. Swirl to dissolve. Soak for 20–30 minutes. Pat dry — do not rinse off salts. Rest for 10–15 minutes after. — 2–4× weekly for ongoing stress; nightly during acute episodes

Naturopathy

  • Lymphatic drainage massage: gentle manual technique targeting neck, armpit, and groin lymph nodes to support immune clearance and detoxification — 20–30 min session, 2–3x/week or monthly with a trained therapist
  • Acupuncture: TCM needle therapy at condition-specific meridian points to restore Qi flow and reduce systemic inflammation — 6–12 weekly sessions recommended initially
  • Sauna therapy: infrared sauna at 50–60°C for 20–30 min, 3–4x/week — promotes detoxification through sweat, reduces inflammatory markers, and supports immune function
  • Cold plunge / contrast hydrotherapy: 30–60 seconds cold shower or cold plunge after sauna — activates the vagus nerve, reduces inflammation, and boosts circulation
  • Yoga: 30–45 min daily practice of poses suited to your condition — combines breathwork, stretching, and mindfulness to regulate the nervous system and reduce stress hormones
  • Meditation: 20 min daily — body scan, breath awareness, or loving-kindness practice to lower cortisol and support the mind-body healing response
  • Breathwork: diaphragmatic breathing or pranayama (e.g. alternate nostril, 4-7-8) for 10–15 min daily — regulates the autonomic nervous system and reduces systemic inflammation
  • Grounding / earthing: 20–30 min of barefoot contact with grass, soil, or sand daily — shown to reduce cortisol, normalise circadian rhythm, and lower inflammatory markers
  • Forest bathing (Shinrin-yoku): 60–90 min slow, mindful walk in a forested or green environment weekly — clinically shown to reduce stress hormones and blood pressure
  • Sleep hygiene: maintain a consistent sleep/wake time, keep bedroom dark and cool (18–20°C), avoid screens 1 hour before bed — 7–9 hours of quality sleep is foundational to all healing
  • Morning sunlight: 10–20 min of direct sunlight exposure before 10am daily — anchors circadian rhythm, boosts vitamin D synthesis, and regulates serotonin
  • Journaling: 10–15 min daily reflective writing — symptom tracking, emotional processing, and gratitude practice to reduce psychological stress load

Amazonian Plant Medicine

Ancient shamanic traditions from the Amazon basin holding thousands of years of rainforest plant knowledge.

Amazonian Plant Medicine addresses ptsd using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Shipibo & Upper Amazonian Shamanism

The Shipibo-Conibo of the Peruvian Amazon practice deep plant cosmology — using ayahuasca, master plant dietas, and hundreds of jungle medicines in ceremonies that interweave song, vision, and healing.

Shipibo & Upper Amazonian Shamanism addresses ptsd using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

Aztec & Mesoamerican Medicine

The Aztec Badianus Manuscript (1552) documents over 184 medicinal plants — epazote, toloache, copal, and cacao — in sophisticated formulas whose legacy lives on in Mexican traditional medicine today.

Aztec & Mesoamerican Medicine addresses ptsd using traditional herbs, dietary adjustments, and lifestyle practices specific to its healing philosophy.

When to see a doctor

Consult a healthcare provider if your symptoms are severe, persistent, or worsening, or before starting any herbal protocol.

Sunaras provides holistic health education. Always work with a qualified healthcare practitioner.

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