Nourished Brain Podcast – Details, episodes & analysis

In this episode of The Nourished Brain, I break down a new systematic review and meta-analysis titled “Nonlinear Dose–Response Relationship Between Dietary Inflammatory Index and Risk of Depression: A Systematic Review and Meta-Analysis”

I explore:
• Why chronic low-grade inflammation is now considered a key driver of mental health conditions
• The meta-analysis findings showing that higher DII scores are associated with increased depressive symptoms
• How anti-inflammatory patterns like the Mediterranean diet may support better brain health
• Key limitations of the review, including reliance on observational data and self-reported diet measures

Tune in to learn how your daily food choices may influence systemic inflammation—and ultimately, your mood and mental well-being.

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Yu L, Bian L, Ren L, Wei W, Zhang H, Miao M. Nonlinear dose-response relationship between dietary inflammatory index and risk of depression: a systematic review and meta-analysis. Front Nutr. 2025 Sep 12;12:1645789.

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💡 Have a question you’d like me to cover on the podcast? Or interested in joining as a guest? Looking for a speaker for your event, workshop, or conference? Send me a message at ⁠⁠nourishedbrainpodcast@gmail.com⁠⁠.

🌱 Want to explore 1:1 nutrition therapy?Learn more here: ⁠⁠⁠foodandmoodnutritiontherapy.com⁠⁠⁠.

🧠 Stay up to date on the latest nutrition research for brain and mental health. Subscribe to the Brain Food Digest: ⁠⁠⁠brainfooddigest.beehiiv.com⁠⁠⁠.

In this episode, I break down a 2025 paper published in Scientific Reports titled “The long-term neuroprotective effect of MIND and Mediterranean diet on patients with Alzheimer’s disease” by Liu and colleagues.
Over a 60-month observational period, researchers explored how two well-studied dietary patterns—the Mediterranean diet and the MIND diet—relate to changes in cognitive performance, and whether these relationships differ based on APOE-ε4 status.
I unpack what each diet actually emphasizes, what APOE-ε4 means for brain health, and how nutrition recommendations were personalized for carriers versus non-carriers. You’ll hear how omega-3 fatty acids, polyphenols, and antioxidant-rich foods may provide added value for people genetically at higher risk of cognitive decline.
Finally, I dig into the reported beta-coefficients linking both diets with cognitive trajectories on the MoCA and MMSE, highlighting how even modest long-term dietary differences can translate into meaningful brain-health outcomes.
Reference: Liu X, Yang B, Liu Q, Gao M, Luo M. The long-term neuroprotective effect of MIND and Mediterranean diet on patients with Alzheimer's disease. Sci Rep. 2025 Sep 24;15(1):32725. doi: 10.1038/s41598-025-17055-5.

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💡 Have a question you’d like me to cover on the podcast? Or interested in joining as a guest? Looking for a speaker for your event, workshop, or conference? Send me a message at ⁠⁠nourishedbrainpodcast@gmail.com⁠⁠.

🌱 Want to explore 1:1 nutrition therapy?Learn more here: ⁠⁠foodandmoodnutritiontherapy.com⁠⁠.

🧠 Stay up to date on the latest nutrition research for brain and mental health. Subscribe to the Brain Food Digest: ⁠⁠brainfooddigest.beehiiv.com⁠⁠.

Jennifer Hanes, MS, RDN, LD joined me to explore the intricate relationship between omega-3 fatty acids and mental health.

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Timestamps:

00:00 Introduction to Omega-3s and Mental Health

02:56 Types of Omega-3 Fatty Acids

06:01 The Role of Omega-3s in Inflammation and Mental Health

09:00 Neuroplasticity and Omega-3s

12:00 Research on Omega-3s and Mental Health Conditions

15:14 Omega-3s in Specific Mental Health Disorders

18:02 The Importance of Supporting Neurodivergence

25:21 Nutrition and Neurodivergence

28:01 Cautions in Nutritional Interventions

29:44 Fish Oil and Mental Health

34:24 Food First Approach to Omega-3s

38:04 Balancing Omega-3 and Omega-6 Ratios

43:51 Practical Dietary Recommendations

48:01 Translating Evidence into Choices

49:21 Addressing Food Trauma and Security

50:43 The Nuance of Nutrition Advice

52:34 Understanding Nutritional Hierarchies

54:29 The Role of Supplements in Mental Health

59:05 Future Research Directions in Nutrition

01:02:17 Communicating Nutrition Nuance Effectively

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Links:

Mood Matters Dietetics

Jennifer's LinkedIn Profile

Free Email Course (Brain Fuel Basics)

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"Lua Branca" by Burt Alink is licensed under CC BY 3.0. Available at: https://musopen.org/music/30940-lua-branca/

Doug Cook, RDN, known as the 'Gut Brain Guy', is talking brain food business in this episode. We talk about how the quality of our diet can impact mood, with some of Doug's super-specific and actionable recommendations for how to harness brain-friendly nutrients on a day-to-day basis. For those of you who like digging into the 'why' and the 'how', this episode is for you!

Maria Noël Groves, RH (AHG) is the bestselling author of the award-winning Body into Balance (now a core textbook in herb schools across the country) and Grow Your Own Herbal Remedies as well as the owner of Wintergreen Botanicals Herbal Clinic & Education Center in New Hampshire. She’s a graduate of the Southwest School of Botanical Medicine and Sage Mountain among others and has more than 20 years of experience in herbalism. She melds evidence-based medicine, traditional Western herbalism, food-based nutrition, and personal clinical experience. Full bio here: https://wintergreenbotanicals.com/about/ Attention-deficit/hyperactivity disorder(ADHD) is marked by patterns of inattention and/or hyperactivity-impulsivity that interfere with functioning or development. Symptoms like difficulty paying attention, trouble focusing, difficulty with memory, and agitation can be impacted by lifestyle therapies, including evidence-based herbal therapies. In this deep-dive podcast, we talk through: ->Pillars of a root cause approach for ADHD ->Lifestyle approaches to modulating attention and focus ->Strategies for using herbs to improve sleep ->Core nutritional considerations for brain function ->Considering Herbal Actions within Categories ->Nootropic herbs: herbs that benefit cognition and brain function ->Adaptogenic herbs: herbs that help our body adapt to stress ->Nervines: herbs to nourish and support nervous system ->Stimulatory herbs: 'pick me up' herbs ->Circulatory herbs: supporting blood flow from body to brain ->Role of combining herbal actions & balancing formulas ->Considerations for safety & effectiveness Links Discussed: Brain boosting herbs article with linked articles & podcasts: https://wintergreenbotanicals.com/2019/04/04/brain-boosting-herbs-2/ To buy Maria's books: https://wintergreenbotanicals.com/book/ Use the discount code BOOKDEAL to get $5 off the total order when you get both Maria's books! Includes various bonus items that come with Grow Your Own Herbal Remedies - access to videos and e-books. ADHD Intensive from Herbal Academy: https://theherbalacademy.com/product/herbs-adhd-cognition-focus-intensive Maria's ADHD Intensive is available with annual access to the whole herbarium($45 per year): https://herbarium.theherbalacademy.com

Brittyn Coleman, MS, RDN/LD is a dietitian specializing in autism spectrum disorders and is also a sibling of an individual on the autism spectrum. Through her life and her studies, she realized how much overlap there is between nutrition and autism. During graduate school at the University of Oklahoma Health Sciences Center, she specialized in autism spectrum disorders and led her thesis research in food aversions and nutrient intake in children with ASD. There are very few dietitians specializing in ASD across the country, which makes accessibility extremely low. Because of this, she offers video and phone consults to parents and individuals all over the nation to increase the reach of nutrition therapy and nutrition education for families and individuals affected by ASD. She is extremely knowledgeable about autism in relations to diet, biomedical interventions, food selectivity, food sensitivities, gastrointestinal disorders, and even nutrigenetics. Learn more: https://www.autismdietitian.com/about

Did you know that diet and nutrition can play a strong role in triggering migraine pain...as well as in finding relief? Using her degree in clinical nutrition and training as a Registered Dietitian and Certified Health and Wellness Coach, Danielle changed her career to focus only on helping people with migraine find relief. Her favorite people to work with are those with frequent or chronic headaches and migraines as she has a great deal of personal and professional experience with this debilitating condition. She provides personalized plans so that you can be your best self again. Contact Danielle and Join Her Community: Migraine Strong: https://www.migrainestrong.com/about-us/ Migraine Strong FB Community: https://www.facebook.com/groups/MigraineStrong/ Migraine Strong Instagram: https://www.instagram.com/migrainestrong/?hl=en

Ashley Hurst,MS,RD works with individuals with complex digestive challenges like Crohn’s, Colitis, Acid reflux, and IBS. Many of her patients also struggle with fatigue, anxiety and low mood and have been down several paths trying to find answers. Ashley works with each person closely considering all of the aspects of their unique story. Inositol, also referred to as 'Vitamin B8', holds promise for treating anxiety, obsession, compulsion, eating disorders, hostility, sadness, tension and fatigue. We're talking about how anxiety and low mood are connected to digestive function, what research and Ashley's experience with Inositol suggest, and even considering that predisposition to anxiety could be a gift. Reach Ashley at https://www.wellnessbydesignonline.com/ and follow her at https://www.instagram.com/ashleyhurstrd/. Looking for a high-quality Inositol source? Visit https://www.purecapspro.com/sarahferreirard/pe/home.asp.

Eating Disorders are complex psycho-behavioral metabolic illnesses that arise from socio-cultural, environmental, biochemical & nutritional interactions with serious consequences for physical and mental health. Novel approaches to treatment are emerging from biomedical and behavioral sciences, including the fields of neuroscience, nutritional biochemistry & gastrointestinal microbiology. Katherine talks with us about how the GI microbiome and the gut-brain axis (GBA) can act as both an antecedent and mediator in the pathogenesis and treatment of Anorexia Nervosa and other eating disorders. Katherine L Stephens-Bogard is owner and founder of FUNctionally nouRisheD--aka FUNRD by KSB llc. Functionally Nourished integrates the science of western medicine with the contemplative practices of eastern philosophy to promote health of body, mind, and spirit for those struggling with disordered eating/eating disorders. Clients of FUNRD receive an individualized nutrition prescription of nutrient dense foods intended to restore the physical body to whole health in tandem with mindfulness practices--yoga, pranayama (breathe work) & dharana (focused concentration) developed in collaboration with the client's other treatment team members as appropriate. Katherine's webpage is under construction; but in the interim she can be reached via email @ katherinestephensbogard@gmail.com.

Resources Mentioned: Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes David Wolfe Dragon Herbs // Ron Teeguardan More about Kiki Athanas: As a wellness advocate, who specializes in adaptogens and CBD, but remembers the feeling of being overwhelmed by the sheer volume of options available, Kiki has built her personal brand on making this world accessible to all. She takes the time to explore the latest the wellness movement has to offer so those with the least time but the most need, Millennial woman, don’t have to. Kiki’s story is the story of the new wellness consumer: a professionalMillennial woman with the means and desire to seek out new and deeply personal pathways to her own well-being. After graduating from the Rotman School of Management, an interest in wellness became a career and eventually a calling. Kiki aligned herself with some of the leading minds in health and wellness and furthered her education in the field. Years spent promoting natural healthy lifestyle choices at the grassroots level and in the nutrition start-up space has given Kiki the perspective and experience necessary to help Millennial women find their own personalized pathways to wellness. ME by Kiki is a lifestyle brand driven by my desire to share my experience and knowledge in the health & wellness world by offering content and products delivering on the deeply individual wellness needs of millennial women. Website: https://mebykiki.com/ Instagram: https://www.instagram.com/mebykiki/ Facebook: https://www.facebook.com/mebykiki/ Pinterest: https://www.pinterest.ca/mebykiki/ Twitter: https://twitter.com/mindfullykiki Interested in trying a high-quality adaptogen? Consider Cortisol Calm, a blend of herbal extracts and vitamin D designed to maintain healthy cortisol levels and to support relaxation, restful sleep, and positive mood during times of stress.* Purchase Cortisol Calm at https://www.purecapspro.com/sarahferreirard/pe/home.asp. *These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.