Protein in the morning and omega‑3s are your best bets

Protein in the morning and omega‑3s have the best evidence for cutting late-winter SAD lethargy and cravings.

The tryptophan thing gets overcomplicated. Yes, tryptophan is the precursor to serotonin, but eating it alone won’t do much because it has to compete with other amino acids to cross the blood-brain barrier. The trick is that carbs spike insulin, which clears the competition, letting tryptophan in. So a balanced breakfast with protein (eggs, Greek yogurt, cottage cheese) and some carbs (oatmeal, fruit) works better than a handful of turkey at night.

Omega‑3s are more straightforward. EPA specifically — the fish oil kind — has decent evidence for reducing depressive symptoms, including the lethargy and carb cravings that hit in late winter. You want around 1–2 grams of EPA