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.
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.
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
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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
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/
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:
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!