How to Nourish The Creative Muse

The muse is a curious entity that pops out when least expected. It is the source of an artist’s creative power. Like an infinite well of possibilities. But to receive from the muse, one must nourish it in return.

Sadly, many writers, artists, musicians, and others overlook this.

I don’t proclaim to be a health expert, nor is this medical advice. I’m only sharing my experience with protocols that worked for me. I’ve also adjusted these protocols over time depending upon intuition. Others may need to adjust or experiment with these protocols.

Above all else, consult with your health practitioner first and use your best judgment.

There are multiple supplements that I take, most of them from whole-food sources. Sadly, many mainstream foods like apples, blueberries, lettuce, and bananas don’t cut it anymore with our deficient soils. Worse, they’re sprayed with pesticides, herbicides, ripening agents, and other chemicals to benefit CEOs’ pockets.

The Basics: Vitamins & Minerals

  1. Magnesium: Many of us are deficient in this macro-nutrient, as our bodies require large doses of it daily. Since taking it, I’ve noticed improved energy and the ability to think better while writing. I’m more optimistic and grounded. The magnesium I take is a glycinate chelate, known for its high bioavailability. I also use magnesium malate. Combined, I hit north of 700 mg daily.
  2. Vitamin D: Another important nutrient, known as the “sunshine” vitamin. Our bodies naturally produce this vitamin, but not in sufficient amounts. While I consume fish for my D, my body feels even better when I supplement with an additional 5,000 IUs of D3.
  3. Vitamin K2: A lesser known vitamin found in raw butter, offal meats, raw dairy, natto, and egg yolks. This nutrient helps with brain function, calcium absorption, among with many, many other things. My vitamin D supplement comes with K2, and I typically get 150-300 mcg daily.
  4. Zinc: Another nutrient that is lacking in modern soils, zinc is great for immune function, cognition, mood, and hormone balance. I take a 15 mg tincture from guava leaves daily now.
  5. Iodine: After reading testimonials and through self-experimentation, I’ve concluded that the daily dose of 150 mcg isn’t close to what the human brain needs. I’ve only just started iodine, but since ramping up, my mind has grown sharper, and I have more energy and inspiration to write. I am unsure what dose my body will prefer after it replenishes itself. Nascent Iodine is an excellent choice, as it’s well-tolerated by the body compared to other varieties.
  6. B Vitamins (especially Thiamine and B12): I was shocked to read that thiamine and b12 help regulate the nervous system making them crucial for creative potential. The B vitamins also work with iodine and vitamin C to improve IQ and heal the body. I also eat lots of avocados, leafy greens like kale, and wild fruits like blueberries.
  7. Fulvic Minerals: To round myself out, I take plant-based fulvic and humic minerals. They do wonders for my body and shore up any deficiencies in the diet.
Here are the majority of the items I take. Wild Caught Fish Eggs, Bone Marrow, Beef Liver, MagSRT Magnesium with B-complex, Minerals, Pancreatic Tonic, B12, D with K2, C, and Zinc

Waking Routine

I wake around 5 to 6 A.M. every morning to consume my vitamin and mineral tinctures—vitamin C, zinc, b12 all with added minerals. Then I drink plenty of water (at least 24 ounces). I follow this with herbal teas and—if I’m not working—engage in morning meditation, yoga, and taichi.

This routine setups the whole day. It energizes my brain and helps me set goals, whether working on my manuscript, planning a workout, or visualizing career goals at my day job.


I’m not a proponent of intermittent fasting, despite the benefits it offers. With my high metabolism, I find it unnecessary for my genetic typing. Still, I try to space dinner and breakfast at least 12 hours apart, if able.

After my waking routine, I consume 24 to 32 ounces of fresh celery juice prior to breakfast. Breakfast consists of fruit, raw honey, yogurt, and overnight oats. I add in liver and bone marrow capsules for additional minerals.

Following breakfast on my days off, I go for a 40 to 60 minute walk. This charges my creative batteries, as it has for many great minds. Authors like Stephen King took walks often, especially if they hit a snag with their story writing


I dwell in my office working on blog posts, mailing list updates, emails, research, and manuscript work. I use an app called, which entrainments the mind for concentration and creativity.

Using a Pomodoro Method, I take breaks every 20-40 minutes and bounce on my rebounder for a few minutes. I drink another 24-32 ounces of water before and after lunch.

Prior to, or along with lunch, I consume caviar, liver, bone marrow, and pancreatin capsules. Lunch is usually a salad with a nut-based hummus, protein powder, herbs, and fruit. I add seaweed powder and vitamin D with K2. Sometimes I’ll eat sardines, grass-finished beef, or leftovers from dinner.


I finish office work, consume a snack, and head to the gym 2 to 3 times a week. My philosophy is that the mind cannot flourish without the body. If one atrophies, so does the other. I follow with a glass of raw dairy for protein.

The rest of the evening I settle down, cook, talk with family, and prep for the next day. Dinner is usually fresh liver, sardines, potatoes and beans, and a vegetable-based pesto. Yes, I consume plenty of liver through the week and, for me at least, haven’t had issues with it.

Bedtime is 9 P.M.—or 9:30 if I’ve had a busy evening. The brain recovers best with early nights, not late ones. Author C.J. Redwine discussed this during her talk at the Realm Makers Conference.

My protocols are constantly changing and evolving. All individuals are unique, and their needs vary. Developing a lifestyle protocol takes time, dedication, and ingenuity. But at the end of the day, when I feel happy, fulfilled, and productive—it’s worth it.

Believe me.

Whatever your goals are, dear reader, I hope this post has given some insight into nourishing your body, mind, and soul in a way that honors our ancestors. God bless.

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Aspectä rey’lief, fair reader, thanks for reading.
—Ed R. White

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2 thoughts on “How to Nourish The Creative Muse

  1. Vitamin D has been touted as an important one lately, especially since it’s not that easy to get through diet, so yeah, I’ve been supplementing on that. Magnesium is important to me as an active person too. Other than that, I try to get everything I need from my food. Great list here!

    Liked by 1 person

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