The Nourished Brain Podcast is your trusted source for understanding the science-backed connection between nutrition, mental health, and brain function. Hosted by integrative and functional dietitian Sarah Ferreira, MS, MPH, RD, IFNCP, each episode dives into the field of nutritional neuroscience and explores how nutrition affects mood, cognition, and emotional well-being. Through expert interviews and evidence-based strategies, episodes focus on practical ways to support brain health at every…
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…
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…
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…
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 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,…
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?…
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 --------------------------…
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…
