Thrive Boldly: A Recipe for Harmony, Not Just Balance

When we think of balance, we often picture something evenly distributed—equal parts, perfectly measured. But life doesn’t work that way. And neither does a great recipe.

A good cookie isn’t made with equal parts butter, sugar, flour, and salt (imagine that disaster! - Ick!). It’s about harmony—each ingredient playing its role in just the right amount, depending on the desired outcome. Too much of one thing, and the whole experience shifts.

The same goes for our three brains—head, heart, and gut. Each has different strengths, and each may take the lead in different situations:- A hard math problem? Your head brain does the heavy lifting, but your gut brain keeps you determined when it gets tough.- A difficult conversation? Your heart brain guides your emotions, while your head brain helps with clarity, and your gut brain tells you what feels right.

When we chase balance, we might feel pressure to give everything equal weight. But when we seek harmony, we learn to trust our natural rhythms. Some days, we lean more into logic. Other days, we let intuition or emotion guide us.

The Three Brain Cookbook is about crafting that harmony—through food, through mindset, through presence. The better we tune in to what each brain needs, the better our “recipes” for life turn out.

The Science of Harmony: Why Your Three Brains Thrive on It

Your three brains—head, heart, and gut—work best when they are co-regulating, meaning they’re in communication and collaboration rather than competing for dominance. Here’s why harmony, not balance, is key:

Head Brain (Cognitive Clarity) – Needs essential fatty acids (Omega-3s from salmon) to support neuroplasticity and memory. Over-reliance on thinking alone (without gut instinct or emotional regulation) leads to overwhelm and burnout.

Heart Brain (Emotional Resilience) – Connected to the vagus nerve, which thrives on emotional nourishment and warmth (comforting flavors like maple syrup). If emotions override the gut and head, we become reactive instead of responsive.

Gut Brain (Intuition & Energy Regulation) – Produces 90% of the body’s serotonin and thrives on probiotic-rich foods like miso. A gut out of sync can throw off both mood and mental clarity.

By harmonizing flavors, nutrients, and neural pathways, this meal helps your three brains work together, just as they should in life.

Recipe for Harmony: Miso-Maple Salmon with Ginger-Sesame Noodles

This dish brings together savory umami (gut brain), nourishing protein (head brain), and a touch of sweetness (heart brain)—all working in harmony to satisfy and sustain. The miso supports gut health, the salmon fuels cognitive function, and the ginger boosts circulation and warmth, tying it all together.

Ingredients (serves 2)

For the Salmon:

• 2 salmon fillets

• 2 tbsp white miso paste (gut-brain supporting probiotics)

• 1 tbsp maple syrup (heart-brain comforting sweetness)

• 1 tbsp tamari or soy sauce (umami depth)

• 1 tsp sesame oil

• 1 clove garlic, minced

• 1 tsp grated ginger (anti-inflammatory & gut-soothing)

For the Ginger-Sesame Noodles:

• 6 oz soba or rice noodles

• 1 tbsp sesame oil

• 1 tbsp tamari or soy sauce

• 1 tsp rice vinegar

• 1 tsp grated ginger

• 1 small carrot, julienned

• 1/2 cup thinly sliced bok choy

• 1 tbsp sesame seeds

• 2 scallions, sliced

Instructions

1. Prepare the Salmon:

   • In a small bowl, whisk miso, maple syrup, tamari, sesame oil, garlic, and ginger.

   • Spread over salmon fillets and let marinate for 15-20 minutes.

   • Preheat oven to 375°F (190°C) and bake for 12-15 minutes, or until flaky.

2. Cook the Noodles:

   • Boil noodles according to package instructions. Drain and rinse under cool water.

   • Heat sesame oil in a pan, then add ginger, carrot, and bok choy. Sauté for 2 minutes.

   • Add noodles, tamari, rice vinegar, and sesame seeds. Toss well.

3. Serve & Enjoy:

   • Plate the noodles, top with the miso-glazed salmon, and garnish with scallions and extra sesame seeds.

Harmonizing Three-Brain Elixir

A warming, lightly spiced tea with adaptogens for mental clarity, heart health, and gut harmony.

Ingredients:

• 1 cup hot water

• 1 tsp tulsi (holy basil) – for mental clarity & stress reduction (head brain)

• ½ tsp cinnamon – for heart health & circulation (heart brain)

• ½ tsp fresh grated ginger – for digestion & gut-brain connection (gut brain)

• ½ tsp honey (or maple syrup) – for a gentle sweetness

• 1 tsp fresh lemon juice – for brightness and balance

Instructions:

1. Steep tulsi, cinnamon, and ginger in hot water for 5 minutes.

2. Strain, then stir in honey and lemon juice.

3. Sip mindfully, feeling the balance between warmth, spice, and freshness.

Mantra Pairing: 

Harmony over balance. Listen, adjust, create.

Music Pairing:

Harmonizing Your Three Brains

Music can activate different neural pathways, bringing harmony to your mental, emotional, and physical states. For this meal, try:

• Before Eating (Centering the Gut-Brain) – Japanese Shakuhachi Flute Music (grounding, meditative)

• During the Meal (Engaging Heart & Head Brains) – Yo-Yo Ma’s Silk Road Ensemble (cultural fusion, balanced energy)

• Post-Meal (Rest & Digest Mode) – Ludovico Einaudi’s “Nuvole Bianche” (calming piano, emotional release)