Vitamin G: The daily dose you can never have too much of
/Hi there and Happy Thanksgiving week!
In the spirit of giving thanks, let’s talk about the science-backed superpower you're probably underusing.
I call it Vitamin G, and it's one of the few things in life you truly can't overdose on. Unlike supplements that need careful dosing or habits that require moderation, gratitude is the rare practice where more is always better (for those of you who know me, this is music to my ears!). The science backs up what ancient wisdom has always known: a consistent gratitude practice doesn't just make you feel good—it literally rewires your brain for success, health, and deeper connections.
My Daily Dosage of Vitamin G
Every night before dinner, my family takes turns sharing what we're grateful for. It's become our sacred ritual—a moment where phones are nonexistent, distractions fade, and we genuinely connect over the good in our lives. Some nights it's profound ("I'm grateful for having been born and getting to experience this world"- spoken by my 8 year old), other nights it's simple ("I'm grateful for Mom’s roast chicken"), but every night it matters.
My morning practice is equally non-negotiable. Before my feet hit the floor, while I'm still wrapped in the warmth of my bed, I say three things I'm grateful silently in my head, followed by a simple spoken "thank you!” as I jump out of bed. It's my way of setting the energetic tone for the day—choosing abundance over scarcity before the world makes any demands on me.
These bookend practices frame my days in gratitude, and I genuinely believe they're as essential to my wellbeing as exercise, sleep, or nutrition.
I use gratitude intermittently through the day too…in fact, I use a practice calling “popposites” where when a worry or negative thought creeps into my brain, I have trained my brain to "counter it” with a gratitude or even a “why is this happening FOR me, not TO me”?
I’ve also implemented a complaint penalty in the house where if one of us is caught complaining (usually my son), we have to immediately follow it by something we’re grateful for.
I also make sure that every day, I ask myself “what have I done for someone else today” and “who have I sent a note of appreciation to today”? And make sure I make good on that daily. It makes me feel good, realize how much I have to give and how many people I have in my life to be grateful for, and it lifts others up as well - a win win, my favorite formula!
Finally, before bed, I write in my journal about what went well and what my intention for the next day is. Yes, I’d rather be sleeping or reading a book, but this practice really helps me reflect on my life every day and remember that no matter what stressors occurred, there were always an abundance of good moments to be grateful for and a fresh start the next morning.
These practices are simple, easy, free…but have had a profound effect on the quality of my life and of those around me.
What Happens in Your Brain When You Practice Gratitude
Here's where it gets fascinating: gratitude isn't just a feel-good emotion—it's a neurochemical event. When you genuinely feel grateful, your brain releases dopamine and serotonin, the same neurotransmitters targeted by antidepressants. You're essentially giving yourself a natural mood boost without a prescription.
But it goes deeper. Regular gratitude practice strengthens neural pathways in the prefrontal cortex, the area of your brain responsible for decision-making, emotional regulation, and cognitive function. Think of it as a workout for your brain's positivity muscles. The more you practice gratitude, the easier it becomes to notice and appreciate the good—even in challenging circumstances.
Research has also shown that gratitude reduces activity in the amygdala, your brain's threat-detection center. This means you become less reactive to stress and more resilient when life throws curveballs. You're literally training your brain to default to optimism instead of anxiety.
How Gratitude Transforms Your Health
The health benefits of gratitude extend far beyond brain chemistry. Studies have shown that people who maintain regular gratitude practices experience:
Better sleep quality: When you fall asleep thinking about what went well instead of what went wrong, your nervous system calms, and sleep comes easier.
Stronger immune function: Grateful people have higher levels of immunoglobulin A, an antibody that plays a crucial role in immune defense.
Lower blood pressure and reduced inflammation: Gratitude activates the parasympathetic nervous system, which counters the stress response that causes inflammation and cardiovascular strain.
Reduced symptoms of depression and anxiety: Gratitude shifts your focus from what's lacking to what's present, interrupting the negative thought loops that fuel mental health struggles.
When you're grateful for your body and your health, you're also more likely to make choices that honor them—eating well, moving regularly, and prioritizing rest. Gratitude creates a positive feedback loop where appreciation leads to better care, which leads to more to be grateful for.
Gratitude as a Manifestation Accelerator
Here's something I've experienced firsthand: gratitude is one of the most powerful manifestation tools available. When you elevate your mood through genuine appreciation for what you already have, you shift your energetic frequency. You move from a state of lack ("I don't have enough") to a state of abundance ("I have so much"), and that shift changes everything.
The universe—or whatever you believe in—responds to the energy you put out. When you're vibrating at the frequency of gratitude and abundance, you naturally attract more experiences, opportunities, and people that match that frequency. It's not magical thinking; it's energetic alignment.
When you're genuinely grateful for your current relationships, you show up as a better friend, partner, and colleague—which naturally deepens those connections. When you're grateful for your work, you bring more creativity and enthusiasm to it—which often leads to recognition and new opportunities. Gratitude doesn't just help you appreciate what you have; it multiplies it.
Beware of The Dark Side: What Happens When We're Ungrateful
The flip side is equally powerful—and far less pleasant. When you operate from a place of ingratitude, complaint, and focus on what's missing, you're essentially programming your brain for dissatisfaction. Your neural pathways strengthen around negativity, making it easier to spot problems and harder to recognize blessings.
Chronic ingratitude is associated with:
Higher levels of stress hormones: Your body stays in fight-or-flight mode, which suppresses immune function and accelerates aging.
Weaker relationships: People don't enjoy being around those who constantly complain or take things for granted. Ingratitude erodes connection.
Missed opportunities: When you're focused on what's wrong, you become blind to what's right—including opportunities sitting right in front of you.
A scarcity mindset: Ingratitude trains your brain to see the world through a lens of "not enough," which becomes a self-fulfilling prophecy.
The cost of ingratitude isn't just emotional—it's physical, relational, and professional. It keeps you stuck in patterns that repel the very things you're hoping to attract.
Why Gratitude Is the Exception to Every Rule
We're told that balance is key. Too much of anything—even good things—can become problematic. Except gratitude. Gratitude is the rare exception where excess is impossible. You can't be too grateful. There's no upper limit on appreciation.
The more grateful you become, the richer your life feels—not because your circumstances necessarily change, but because your perception does. And perception is reality. Two people can live the same life and have wildly different experiences based solely on whether they've cultivated gratitude or complaint.
Your Vitamin G Prescription
If you're not already practicing gratitude daily, consider this your prescription for Vitamin G:
Start small: Three things before you get out of bed. Three things before dinner. That's it.
Be specific: Instead of "I'm grateful for my family," try "I'm grateful for the way my son loves my terrible jokes and the way her laugh makes me light up"
Feel it and share it: Don't just list things. Pause and actually feel the warmth of appreciation. That's where the brain chemistry shift happens. Bonus if you then share that thought with whoever may have ignited it. You’ll light up their day in the process.
Stay consistent: Like any practice, the benefits compound. A week won't change your life, but a year will transform it.
Gianna’s Gem: Gratitude isn't just a nice idea or a fluffy self-help concept. It's a scientifically validated practice that changes your brain, improves your health, strengthens your relationships, and helps you manifest more of what you truly want. It's medicine, magic, and momentum all wrapped into one simple practice.
And the best part? It costs nothing, requires no equipment, can be done at any time, and you can start right now.
So here's my challenge: What are three things you're grateful for in this very moment? Say them out loud. Feel them. And then watch what happens when you make this a daily, non-negotiable practice.
And to all of you Gem readers, thanks for taking the time to read and share my Gems. Thanks for your feedback, and direct notes when one of them resonates with you. Your genuine engagement is what keeps me writing week after week and I am grateful for each of you.
Drop me a note about what you’re grateful for and I’ll send you one back! Let’s get in the holiday spirit of giving together.
What I'm Loving This Week:
And for all my favorite vendors, partners and products, visit: https://www.giannagaudini.com/gianna-recommends
Short and sweet this week - Here are my two favorite podcasts that give me a spark of gratitude when I need a mental jump start:
Gianna Gaudini is an event strategist, advisor, and author of the Amazon bestselling book "The Art of Event Planning." She's held leadership roles at Google, AWS, SoftBank Vision Fund, and Airtable, creating unforgettable experiences that drive business results.
