The Brain's Balancing Act
A Guide to Glutamate, GABA, and Holistic Strategies for the Neurodivergent Mind
The Brain's "Go" & "Stop" Signals
For stable mood and focus, the brain must balance its primary excitatory (go) and inhibitory (stop) neurotransmitters.
Glutamate
The "Go" Signal
The main "excitatory" signal, crucial for learning, memory, and alertness.
GABA
The "Stop" Signal
The main "inhibitory" signal, responsible for calming the nervous system.
The Neurodivergent Brain: A Tilted Scale
Research suggests conditions like ADHD and Autism are linked to an Excitatory/Inhibitory (E/I) imbalance, where the "go" signal is overactive relative to the "stop" signal. While this is a key theory, the neurobiology of these conditions is multifaceted and unique to each individual.
This can create a "noisy" neural environment, leading to:
- Sensory Overload & Hypersensitivity
- Heightened Anxiety & Racing Thoughts
- Hyperactivity & Impulsivity
- Difficulty Filtering Distractions
Fueling the Conversion: From "Go" to "Stop"
20%
of the body's energy is consumed by the brain, mostly as glucose.
This energy is vital for converting stimulating Glutamate into calming GABA. This energy-intensive process requires a steady fuel supply.
Not All Carbs Are Created Equal
The type of carbohydrate consumed directly impacts the stability of the brain's fuel supply.
Simple Carbs (The Spike & Crash)
Refined sugars and white flour cause a rapid blood glucose spike, followed by a crash. This volatility can worsen anxiety, irritability, and brain fog.
Complex Carbs (Slow & Steady Fuel)
Found in oats, beans, and vegetables, their fiber content ensures a slow, sustained glucose release, providing stable energy for hours.
Building a Brain-Friendly Plate
To support regulation, focus on meals that provide slow-release energy. Here’s a model for a balanced meal.
Complex Carbs
(~1/4 of plate)
Oats, quinoa, brown rice, sweet potatoes, beans, lentils.
Lean Protein
(~1/4 of plate)
Chicken, fish, tofu, eggs, greek yogurt.
Healthy Fats
(Small portion)
Avocado, nuts, seeds, olive oil.
Fiber & Veggies
(~1/2 of plate)
Broccoli, spinach, bell peppers, carrots, leafy greens.
Evidence-Based Nutrients
Certain supplements may help support the glutamate-GABA balance. Always consult a doctor before starting new supplements.
Magnesium
Helps reduce excess excitatory (glutamate) signaling.
Vitamin B6 (P5P)
A critical co-factor for converting glutamate into GABA.
Zinc
Helps inhibit excitatory signals and aids in GABA synthesis.
NAC
An antioxidant that helps regulate glutamate balance.
L-Theanine
Can block glutamate receptors and may increase GABA.
Omega-3s
Support overall brain health and modulate neurotransmitters.
The Body's Control Panel
The Autonomic Nervous System (ANS) regulates everything from heartbeat to digestion. It has two main branches that should work in a flexible, balanced dance.
Sympathetic (SNS)
The "gas pedal" that activates the fight-or-flight response.
Parasympathetic (PNS)
The "brake pedal" that activates the rest-and-digest response.
Trauma can disrupt this balance, getting the "gas pedal" stuck on. This is known as ANS dysregulation.
The Body's Armor
Chronic muscle tension is a direct consequence of a dysregulated ANS. The body keeps muscles in a perpetual state of readiness to fight or flee. This armor is a biography of our survival instincts.
Fight Armor
Tension in the jaw, neck, shoulders, and arms.
Flight Armor
Tension in the legs, hips, and lower back.
Freeze Armor
Deep tension in the core and diaphragm.
Emotional Armor
Tension in the chest, throat, and pelvic floor.
Healing from the Bottom Up
Healing involves restoring regulation with "bottom-up" approaches that focus on sensation, movement, and breath, as talk therapy is not always sufficient after profound trauma.
Conscious Relaxation
Techniques like PMR retrain the brain to recognize tension vs. ease.
Breathwork
Long exhales stimulate the vagus nerve, signaling safety to the body.
Discharging Energy
Modalities like TRE® use natural tremors to discharge stored tension.
Rethinking EMDR
May work by relaxing eye muscles, sending a powerful safety signal to the brainstem.
Holistic Strategies
Lifestyle factors play a huge role in supporting your nervous system.
Mindful Movement
Regular exercise, stretching, and mindfulness.
Prioritize Sleep
Consistent routines are crucial. Consider blackout curtains.
Sensory Care
Use tools like noise-canceling headphones to prevent overload.