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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. --------- 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. --------- 💡 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 ⁠⁠[email protected]⁠⁠. 🌱 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. --------- 💡 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 ⁠⁠[email protected]⁠⁠. 🌱 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.

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. --------- 💡 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 ⁠⁠[email protected]⁠⁠. 🌱 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.

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. ------ 💡 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 ⁠⁠[email protected]⁠⁠. 🌱 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. ----- 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. PubMedGomaa, 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------ 💡 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 ⁠[email protected]⁠. 🌱 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. ---------- Links and Resources: Academy for Addiction and Mental Health Nutrition: https://aminoacidtherapy.com/about-christina-veselak/

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 [email protected]. 🌱 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. ------------------------- Join other readers exploring the science of brain health. Subscribe to the Brain Food Digest: https://brainfooddigest.beehiiv.com -------------------------- 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. ------------------------- Join other readers exploring the science of brain health. Subscribe to the Brain Food Digest:https://brainfooddigest.beehiiv.com -------------------------- 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/

Jennifer Hanes, MS, RDN, LD joined me to explore the intricate relationship between omega-3 fatty acids and mental health. -------- 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 -------- Links: Mood Matters Dietetics Jennifer's LinkedIn Profile Free Email Course (Brain Fuel Basics) -------- "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