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 ⁠⁠[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.

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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 ⁠⁠[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

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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 ⁠⁠[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.

• 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 ⁠[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.

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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 [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.

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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:

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/