Nourished Brain Podcast

Sarah Thomsen Ferreira
  • 5.0 (4)
  • Nutrition

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 stage of life.

  1. 11/24/2025

    {Research Brief} Nonlinear Dose–Response Relationship Between Dietary Inflammatory Index and Risk of Depression: A Systematic Review and Meta-Analysis

    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 ⁠⁠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.

    10 min

  2. 11/18/2025

    {Research Brief} How the Mediterranean and MIND Diets CAN IMPACT Cognitive Aging: Insights from a 60-Month Study

    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 ⁠⁠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.

    9 min
  3. How Caffeine Shapes Your Brain — Focus, Fatigue, and Long-Term Brain Health

    11/01/2025

    How Caffeine Shapes Your Brain — Focus, Fatigue, and Long-Term Brain Health

    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 ⁠⁠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.

    12 min

  4. 10/21/2025

    Magnesium for Mental Clarity: Understanding the Nutrient You’re Probably Missing

    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 ⁠⁠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.

    15 min

  5. 10/07/2025

    Your Pumpkin Spice Upgrade: The Brain Health Benefits of Fall Flavors

    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 ⁠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

    12 min
  6. The Role of Protein in Addiction Recovery with Christina Veselak, LMFT, CN

    09/30/2025

    The Role of Protein in Addiction Recovery with Christina Veselak, LMFT, CN

    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/

    1 hr

  7. 09/23/2025

    Feed Your Mindset: Self-Reflection for Brain-Healthy Eating

    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.

    4 min
  8. Brief Research Review: Adherence to the Mediterranean Diet and Its Association with Cognitive Function in Children and Adolescents

    08/13/2025

    Brief Research Review: Adherence to the Mediterranean Diet and Its Association with Cognitive Function in Children and Adolescents

    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.

    12 min
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Ratings & Reviews

5
out of 5
4 Ratings

About

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 stage of life.

Information

  • Creator
    Sarah Thomsen Ferreira
  • Years Active
    2018 - 2025
  • Episodes
    30
  • Rating
    Clean
  • Copyright
    © Sarah Thomsen Ferreira
  • Show Website
    Nourished Brain Podcast