In this episode, Dave shares his own two-year journey with intermittent fasting, including the modified routine he's followed for the last six months: no breakfast, a Vega protein shake at 2pm, and dinner at 6pm.

He breaks down why this pattern stopped the dizziness, brain fog, and mood swings he used to deal with, and what the research says about why it works.

Topics covered:

• Dave's personal intermittent fasting routine and how it evolved over time
• The blood sugar science behind why fasting stabilizes mood and energy
• A 2025 brain-imaging study on fasting and anxiety
• A major review of 15 clinical trials on fasting and depression
• How autophagy and inflammation may play a role in mental clarity
• Dr. Daniel Amen's perspective on blood sugar and brain health
• A challenge to try this week to experiment with your own blood sugar awareness

If you've ever felt like your mood is at the mercy of your next meal, this episode is for you.

In this episode of The Mentally ill Mentor, Dave dives into the power of sleep and why it might be the most important thing you can do for your mental health.

Starting with LeBron James' powerful message from the Calm app — "greatness lies on the other side of sleep" — Dave shares his own journey of discovering the importance of sleep through meditation, then breaks down the science of what happens to your brain and body when you don't get enough rest.

He wraps up with practical advice straight from his book, including barriers to sleep, real solutions for each one, and a bonus guided meditation technique that can help you fall asleep tonight.

Topics covered:

• LeBron James on the power of sleep from his Calm app series Train Your Mind, Vol. I
• Dave's personal story of learning about sleep through meditation
• LeBron's sleep routine: 8+ hours per night, room temperature, no screens, and "Rain on Leaves"
• The science: why adults need 7–9 hours of sleep per night
• How sleep deprivation is linked to every major disease including heart disease, cancer, diabetes, Alzheimer's, depression, anxiety, and suicide
• Being awake for 21 hours is cognitively equivalent to being legally drunk
• Sleep deprivation, weight gain, and the hunger hormone connection
• Why an extra hour of sleep does more for your happiness than a $60,000 raise
• The link between poor sleep and feeling helpless and alone
• Benefits of proper sleep: energy, happiness, emotional stability, focus, memory, and overall health
• Common barriers to sleep and practical solutions for each one
• A bonus sleep solution: a simple guided meditation technique from the book that really works

Links: The Mentally ill Mentor (Dave's Book on Amazon)

https://www.amazon.com/Mentally-Ill-Mentor-Principles-Maintaining/dp/148105869X

LeBron James — "The Power of Sleep" (Spotify): https://open.spotify.com/track/6jP9k3iyjPk3NvZdt5ipub
LeBron James — "Greatness Lies on the Other Side of Sleep" (YouTube): https://www.youtube.com/watch?v=ritwlNtHNrY

How Sugar Destroys Your Mental Health — Dr. Mark Hyman Explains Why

In this episode of The Mentally ill Mentor, Dave shares the story of his legendary "Texas Homemade Banana Splits" — a massive bowl of ice cream smothered in chocolate sauce, hot chocolate powder, and chocolate chips — and how meditation helped him discover that his sugar habit was actually emotional eating in disguise.

He dives into the latest research on how sugar affects your brain, fuels irritability, anxiety, and depression, and features insights from world-renowned functional medicine leader Dr. Mark Hyman on why sugar is one of the most destructive things you can put in your body.

Topics covered:

• The connection between emotional eating and sugar cravings
• How sugar causes irritability, mood swings, and anxiety through blood sugar crashes
• The brain science: inflammation, dopamine hijacking, and gut-brain disruption
• Dr. Mark Hyman on why sugar makes us addicted, inflamed, and depressed
• Dr. Daniel Amen on why sugar is one of the worst things for your brain
• Dave's meditation breakthrough and the Lucy kitchen story
• Practical steps to improve your relationship with sugar starting today

Resources mentioned:

• The Mentally Ill Mentor by Dave Miller (Amazon): https://www.amazon.com/Mentally-Ill-Mentor-Principles-Maintaining/dp/148105869X

• 
  

• Dr. Mark Hyman — "Depressed or Anxious? You May Never Eat Sugar Again After Watching This" (YouTube): https://youtu.be/BYFxw5E6iQg

• 
  

• Dr. Daniel Amen — Amen Clinics: https://www.amenclinics.com
• Dr. Mark Hyman's website: https://drhyman.com