Nourished Brain Podcast

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...

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 wh...

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 c...

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 pum...

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 b...

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, st...

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 gu...

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 -------------------------- Citat...

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 --------------------------...

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 Agains...

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 Sp...

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...

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...

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 headac...

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 fo...

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. K...

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...

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...

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...

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...

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...

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-...