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.

The MIND diet, an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the DASH and Mediterranean diets to reduce the risk of dementia and decline in age-related brain health. Martha Clare Morris, nutritional epidemiologist at Rush University, joins me to discuss the design & results of the MIND diet, to share her rich perspective on nutrition and brain health as a well-known researcher in the field, and to reflect on the horizon for nutrition and cognition. Resources Mentioned: Diet for the MIND: The Latest Science on What to Eat to Prevent Alzheimer's and Cognitive Decline -- From the Creator of the MIND Diet: https://www.amazon.com/Diet-MIND-Science-Alzheimers-Cognitive/dp/0316441155 Alzheimer's Association: https://www.alz.org/ More about Martha: https://www.rushu.rush.edu/faculty/martha-clare-morris-scd

Guido shares from his rich knowledge about history and science of 'the forgotten flavor' bitter, including significance to modern digestive health and eating concerns with a focus on sugar and carbohydrate cravings! We talk here about: -The history of 'Bitter' and historical applications -How an herbalist thinks about the use of bitters in modern times -The concept of Bitter as a 'forgotten flavor' (and why it matters) -How bitters are tasted or sensed (hint: it's not just on the tongue) -Impacts of bitter compounds on digestive physiology -How exposure to bitter compounds can modulate the experience of craving and appetite -Practical ideas for integrating bitter compounds to improve digestive and immune health -Additional resources for reading & learning Additional Links & Resources: Guido's Books: The Wild Medicine Solution: https://www.barnesandnoble.com/w/the-wild-medicine-solution-guido-mase/1114036215 DIY Bitters: https://books.google.com/books/about/DIY_Bitters.html?id=ZgyQDAAAQBAJ Urban Moonshine: https://www.urbanmoonshine.com/ Blessed Bitters: http://www.herbcraft.org/bitters.pdf Bitters: Time for a New Paradigm (J. Whitehouse): https://www.hindawi.com/journals/ecam/2015/670504/ Plants for Human Health Institute: https://plantsforhumanhealth.ncsu.edu/people/slavko-komarnytsky/ Additional Link: https://info.mountainroseherbs.com/free-herbalism-project-fall-2016

Caffeine — it’s the world’s favorite stimulant and a daily ritual for millions. But what does it really do to your brain? In this episode of The Nourished Brain Podcast, we unpack the science behind caffeine’s short- and long-term effects on focus, mood, sleep, and brain health.

Learn how caffeine interacts with adenosine, the molecule that builds sleep pressure, and why older adults metabolize caffeine more slowly, leading to longer-lasting effects. We’ll also explore the latest research showing that moderate coffee and tea intake may lower the risk of Alzheimer’s and depression — but that too much can backfire on mood and sleep.

🔍 You’ll discover:

• How caffeine really boosts alertness — and why that 3pm cup might keep you up at night

• The role of genetics, age, and kidney function in how your body clears caffeine

• What large meta-analyses reveal about coffee and tea’s protective effects on cognitive decline

• Why caffeine’s effect on mood is bidirectional — and how to find your personal sweet spot

Whether you’re a latte lover or trying to cut back, this episode helps you understand how caffeine impacts your brain — for better and for worse.

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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.

Eat to Beat Depression: The SMILES Trial by Sarah Ferreira

Brain Derived Neurotrophic Factor (BDNF) has survival and growth promoting actions on a variety of neurons, with a role in learning and memory, mood & regulation of food intake. In this episode, we take a deep dive on my take for harnessing nutrition and lifestyle choices to promote production of BDNF.

The terms 'food sensitivities' and 'food intolerances' cause a lot of confusion. Join Christa and I for a conversation about how food sensitivities and adverse food reactions can be understood and addressed, including the role of professional support. Christa Biegler is an award-winning dietitian nutritionist, online educator, and host of The Less Stressed Life podcast. She specializes in helping others increase their performance and up-level their happiness by addressing gut health related issues and inflammation, including digestive issues (burping, bloating, gas, constipation, diarrhea, retaining water), eczema, brain fog, fatigue, joint or muscle pain, migraines, auto-immune conditions and food sensitivities in private practice. Christa has consulted in a variety of areas, including work with a major food company to behind the scenes for a fitness celebrity. Christa graduated from South Dakota State University in dietetics and journalism, completed her dietetic internship at the St. Louis Department of Veteran’s Affairs and has logged many hours of research and study in integrative nutrition. She is the creator of The Less Stressed Approach to Eczema and Fast Track to Fabulous programs and has been a guest on other podcasts and lectures.

Dr. Ellen Albertson, PhD, RDN, CD, CPHWC is a Psychologist, Registered Dietitian Nutritionist, Certified Wellcoach® and Reiki Master. She is an internationally recognized expert on women’s health and wellness. A sought after speaker, author and mentor, Dr. Ellen is dedicated to helping women embrace themselves, gain the confidence to step into their brilliance & to harmonize the dance of their lives with the song in their hearts to flow with grace, beauty and ease Join us for a conversation about the role of self-compassion in overcoming eating struggles, defining confidence in eating & how to approach your eating journey as a step-by-step process to achieve long-term success.

Michelle Babb,MS,RD, has a private practice in West Seattle where she specializes in mind-body nutrition, weight management and inflammatory digestive disorders. Michelle is a Bastyr-trained functional medicine practitioner and was a clinical nutritionist at the functional medicine research center. Michelle is the author of The Imperfect Perfectionist, Anti-Inflammatory Eating Made Easy, and Anti-Inflammatory Eating for a Happy, Healthy Brain. Learn more about Michelle at www.eatplaybe.com.

Ruth Leyse-Wallace, PhD was in one of the first dietetic internship programs that became Registered Dietitians in 1971 continuing the credential for 44 years. Her studies in dietetics began at Oklahoma State University and continued through the University of California at Davis earning a BS degree under advisor Frances Zeman, PhD. She obtained an MS degree and completed an internship at the Kansas University Medical Center under the internship Director Norge Jerome, PhD. Her career began at Osawatomie State Hospital in Kansas, continued at The Menninger Foundation in Topkea, Kansas, Sharp Mesa Vista Hospital in San Diego, and HPA Willow Park Hospital in Plano Texas. She returned to graduate school and earned a PhD degree in 1998 at the University of Arizona in Tucson, under the guidance of Mary Ann Kight, PhD, RD. Dr Leyse-Wallace has served as adjunct faculty at Pima County Community College in Tucson, AZ and Mesa Community College in San Diego, CA. She has published three books: The Metaparadigm of Clinical Dietetics: Derivation and Application, Linking Nutrition To Mental Health, and Nutrition and Mental Health. She served five years as the Mental Health Resource Professional for the Behavioral Health Nutrition Dietetic Practice Group of the Academy of Nutrition and Dietetics.

David Wiss, MS, RDN is the founder of Nutrition in Recovery, an organization which specializes in addictions, eating disorders, mental health, body image and general wellness. In this episode, you'll learn about: How nutritional status could influence addictive behavior(s) Why the concept of 'food addiction' is both controversial and valuable The role of nutrients in promoting optimal brain function as part of recovery from substance abuse, eating disorders, and opioid addiction Ways to Contact David www.facebook.com/nutritioninrecovery DavidAWiss@NutritioninRecovery.com www.nutritioninrecovery.com

What's the Point of an Eating Philosophy? by Sarah Ferreira

Episode 0 by Sarah Ferreira

Addressing Nutritional Imbalances by Sarah Ferreira

Feeling mentally drained or on edge? Your brain might be craving magnesium — one of the most powerful, calming minerals for the mind.

In this episode, we dive into how magnesium supports focus, stress resilience, and long-term brain health. You’ll learn:

• Why 60–70% of adults don’t get enough magnesium
• How modern diets and soil depletion make deficiency common
• The best food sources — from pumpkin seeds to amaranth
• The forms of magnesium that really reach the brain (including L-threonate)
• Who should use caution with supplements

Explore the science behind magnesium and discover how it helps your brain stay resilient under stress.

References

• Vink R, Nechifor M. Magnesium in the Central Nervous System. University of Adelaide Press; 2011.
  

• Slutsky I et al. Enhancement of learning and memory by elevating brain magnesium. Neuron. 2010;65(2):165-177.
  

• Workinger J L et al. Challenges in the diagnosis of magnesium status. Nutrients. 2018;10(9):1202.
  

• Schwalfenberg G K, Genuis S J. The importance of magnesium in clinical healthcare. Nutrients. 2017;9(12):1293.
  

• Sun Q, Weinger JG, Mao F, Liu G. Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration. Neuropharmacology. 2016 Sep;108:426-39.
  

• Li W, Yu J, Liu Y, Huang X, Abumaria N, Zhu Y, Huang X, Xiong W, Ren C, Liu XG, Chui D, Liu G. Elevation of brain magnesium prevents synaptic loss and reverses cognitive deficits in Alzheimer's disease mouse model. Mol Brain. 2014 Sep 13;7:65.
  

• Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235.
  

• Hausenblas HA, Lynch T, Hooper S, Shrestha A, Rosendale D, Gu J. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024 Aug 17;8:100121.
  

• Volpe S L. Magnesium in disease prevention and overall health. Nutrition Reviews. 2013;71(2):79-85.

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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.

Did you know that your spice rack could offer brain-protective benefits?

In this episode of The Nourished Brain Podcast, I explore the science behind cozy fall spices cinnamon, turmeric, ginger, and cardamom — and how they could boost overall brain health.

You’ll also hear practical ways to use them in your daily routine...just in case you're not already getting enough of that pumpkin spice blend in!

🎧 Tune in and learn how to turn your favorite fall flavors into brain-supportive allies.

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References

• Kesse-Guyot, E., et al. (2020). Flavonoid intake and cognitive decline: A systematic review and meta-analysis. Nutrients, 12(2), 556. PubMed

• Shukla, R., et al. (2022). Neuroprotective potential of Indian kitchen spices: From kitchen to clinic. Frontiers in Pharmacology, 13, 1010405. PubMed

• Ranjbar, E., et al. (2023). Cinnamon supplementation improves cognitive function in healthy adults. Nutritional Neuroscience. PubMed

• Vallianou, N., et al. (2019). Cinnamon and its effect on glucose metabolism and insulin sensitivity. Nutrients, 11(8), 1857. PubMed

• Lopresti, A. L., et al. (2014). Curcumin for the treatment of major depression: A randomized, double-blind, placebo-controlled study. J Affect Disord, 167, 368–375. PubMed

• Cox, K. H. M., et al. (2015). Curcumin supplementation improves cognitive function: A randomized, double-blind, placebo-controlled trial. Am J Geriatr Psychiatry, 23(12), 1077–1085. PubMed

• Rahmani, S., et al. (2014). Effects of ginger on cognitive function in middle-aged healthy women. Evid Based Complement Alternat Med, 2014, 806307. PubMed

• Paul, S., et al. (2020). 1,8-cineole-rich extract of small cardamom seeds prevents Alzheimer’s-like pathology. J Food Biochem, 44(11): e13455. PubMed
• Gomaa, M. S., et al. (2019). Cardamom alleviates Alzheimer’s disease-like changes in rats via antioxidant and anti-inflammatory mechanisms. Biomed Pharmacother, 111, 1086–1094. PubMed

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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.

#TheNourishedBrainPodcast #BrainHealth #NutritionPodcast #MentalHealthNutrition #CognitiveHealth #NeuroNutrition #FoodAsMedicine #MindfulEating #FallRecipes #SpicesForBrainHealth #CinnamonBenefits #TurmericBenefits #GingerForFocus #AntiInflammatoryDiet #BrainFood #EatForClarity #FunctionalNutrition #MoodAndMemory #HealthyMindHealthyBody

In this episode, I speak with Christina Veselak, LMFT, CN to explore the vital role of adequate protein intake in recovery. Christina shares her perspective on how protein influences focus, energy, and emotional stability, and why it’s especially important in the journey of addiction recovery and overall nutritional healing.

Tune in to discover how prioritizing protein can help restore balance, strengthen recovery, and support long-term brain and mental health.

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Timestamps:

0:00 - Introduction & Guest Background

3:02 - Christina's Personal Journey to Nutritional Psychiatry

10:14 - Working with "Treatment Failures" & The Protein Discovery

15:26 - Foundational Nutrition Protocol

19:40 - Amino Acids & Brain Neurochemistry

27:03 - Theanine and Caffeine Research for ADHD

30:08 - Safety, Dosing & Contraindications

36:40 - Book Resources & Additional Reading

41:31 - Missing Meals: The #1 Relapse Trigger

47:43 - Client Story: Application of Principles

52:35 - The Five-Star Pro-Recovery Diet

56:03 - Message of Hope

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Resources Discussed:

Academy for Addiction and Mental Health Nutrition

EAT!: A Guide to Radiant Recovery Using Food and Amino Acids to Repair the Addicted Brain and Reduce Cravings

The Mood Cure: The 4-Step Program to Take Charge of Your Emotions--Today
As an Amazon Associate, I earn from qualifying purchases. This means that if you click on a product link and make a purchase, I may receive a small commission at no extra cost to you.

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Disclaimer: This podcast is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The information shared is meant to inform and empower listeners but should not replace professional medical advice. Always consult with a qualified healthcare provider for personalized care and treatment.

What if the secret to better focus, memory, and mood started with the way that you think about how you eat? In this episode, I explore 'big picture' how to prompt yourself for brain-healthy eating—using small mindset shifts and practical cues to guide your food choices without stress or restriction.

💡 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.

Does the Mediterranean Diet impact the cognitive abilities of children and adolescents? In this brief research review, I summarize highlights of a recent publication featured in the Brain Food Digest newsletter.

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Join other readers exploring the science of brain health. Subscribe to the Brain Food Digest:
https://brainfooddigest.beehiiv.com

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Citation: García-Pérez-de-Sevilla G, Zapata-Lamana R. Adherence to the Mediterranean Diet and Its Association with Cognitive Function in Children and Adolescents: A Systematic Review of Observational Studies. Children (Basel). 2025 Jun 17;12(6):789. 

Interested in learning more about what food addiction could 'look like' in the brain? In this brief research review, I summarize highlights of a recent publication featured in the Brain Food Digest newsletter.

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Join other readers exploring the science of brain health. Subscribe to the Brain Food Digest:
https://brainfooddigest.beehiiv.com

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Citation: Coquery N, Som M, Serrand Y, Guittière MO, Bannier E, Lainé F, Constant A, Moirand R, Stice E, Val-Laillet D, Thibault R. Food addiction severity is associated with decreased functional connectivity and responses to palatable food pictures in brain areas involved in emotion and cognitive control. Clin Nutr. 2025 Aug;51:115-125. doi: 10.1016/j.clnu.2025.06.001. Epub 2025 Jun 6. 

Looking for natural ways to support brain health and protect against cognitive decline? In this brief research review, I summarize highlights of a recent publication featured in the Brain Food Digest newsletter.

Join other readers exploring the science of brain health. Subscribe to the Brain Food Digest:
https://brainfooddigest.beehiiv.com

Citation: Rębas E. Role of Flavonoids in Protecting Against Neurodegenerative Diseases-Possible Mechanisms of Action. Int J Mol Sci. 2025 May 16;26(10):4763.

Newsletter subscription link: https://brainfooddigest.beehiiv.com/