Bite of Mind

Bite Of Mind
  • 5.0 (2)
  • NUTRITION
  • UPDATED BIWEEKLY

Bite of Mind explores how what we eat shapes how we think, feel, and live. Hosted by two registered dietitians, we break down the science of nutrition and mental health in real, relatable conversations. Helping you feed your mind, one bite at a time.

Episodes

  1. 6D AGO

    Ep 7: For the Love of Guts part 2 - How to Support the Microbiome for Better Mental Health

    Fibermaxxing, prebiotic sodas, psyllium husk chugging? Are we actually improving our gut health or are we just chasing trends? In this episode of Bite of Mind, we break down what prebiotics and probiotics really are, how they connect to mental health through the gut–brain axis, and what the research actually says about fiber, probiotics, and microbial diversity. We also cover when supplements might make sense, why more isn’t always better, and how to support your microbiome in realistic, sustainable ways. For more information about the gut–brain connection and what it means for depression and mental health, check out part 1 of our conversation. ━━━━━━ Time Stamps ━━━━━━ (00:00) Intro (02:22) What the heck is a pre-biotic and how does it differ from a pro-biotic? (04:02) Is fiber a prebiotic? And fiber categories (08:38) Fibermaxxing, online trends, side effects of too much too quick, and IBS (16:13) Research on FOS supplementation (23:20) Back to fibermaxxing and online trends (26:40) How to support our microbiome without overhauling our lives. (35:07) Probiotics, supplements, and do they actually work?(48:58) Dietitian rant (for a minute) - Why is everything always so extreme?? (50:20) Closing thoughts and summary ━━━━━━━ Connect ━━━━━━━ A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Give us 5 stars and hit follow to catch every new episode and get more tips and real talk on nutrition and mental health!You can also follow us on instagram or TikTok! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance. ━━━━━━━ Research ━━━━━━━ 1. NIH survey: https://www.nccih.nih.gov/health/statistics-from-the-national-health-interview-survey 2. FOS systematic review and meta-analysis https://pmc.ncbi.nlm.nih.gov/articles/PMC9413759/ 3. Articles on Bifidobacterium and Major Depression https://www.sciencedirect.com/science/article/abs/pii/S0889159121006267 https://www.sciencedirect.com/science/article/abs/pii/S0165032718313600 https://www.gastrojournal.org/article/S0016-5085%2817%2935557-9/fulltext 4. Probiotics and Major Depression https://www.nature.com/articles/s41398-022-01977-z https://pubmed.ncbi.nlm.nih.gov/21229254/ 5. Prebiotics and Depression - mice models https://www.biologicalpsychiatryjournal.com/article/S0006-3223%2817%2930042-2/abstract

    54 min

  2. FEB 11

    Ep 6: For the Love of Guts pt 1, Is Your Gut Part of the Depression Puzzle?

    Can what’s happening in your gut influence how you feel mentally?In this episode of Bite of Mind, we explore the growing science behind the gut–brain connection and what it means for depression and mental health. We dive into the fascinating world of the gut microbiome where the microbes living inside us do far more than just help with digestion. This episode is educational, evidence-based, and grounded in realism. We’re not claiming diet is a cure for depression but we are exploring how nutrition may support mental health as one piece of a much larger puzzle. Time Stamps: (00:00) Intro (09:52) The Microbiome Explained (16:27) Understanding the Gut-Brain Connection (20:10) What are SCFA? (27:09) Vagus Nerve, HPA axis, and why SCFA may be the connection between microbiome and depression (31:05) Butyrate Supplementation? (36:25) Final Thoughts (39:11) Closing and Dietitian Word of Wisdom Stick around for Part 2, where we’ll dive deeper into fiber, probiotics, and practical ways to support your gut in everyday life. If you’re interested in the science of nutrition, mental health, and how the body works as an interconnected system, you’re in the right place. A HUGE thank you to all of our listeners and viewers out there who are supporting us on this journey! If you ever have ideas for topics you would like to hear in the future, please leave us a comment. We would love to hear from you! Disclaimer:This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Listening does not establish a provider–patient relationship. Always consult a qualified healthcare professional for personalized guidance.

    42 min

  3. JAN 28

    Ep 5: Alcohol and Mental Health Explained - The Hidden Effects of Alcohol

    Alcohol is often framed as a way to relax, cope, or “take the edge off”, but what is it actually doing to our mental health? In this episode, we take a deep, evidence-based look at how alcohol impacts depression, anxiety, stress regulation, and the brain’s reward system. We break down how drinking can: Interfere with neurotransmitters like serotonin and dopamineDisrupt the HPA axis and stress hormonesWorsen depressive symptoms and contribute to worsening anxiety And impact our microbiomeWe also explore why alcohol can feel temporarily relieving in the moment while making mood, motivation, and emotional regulation harder over time. We review current research on alcohol use and depression and discuss emerging research on the gut–brain connection, neuroinflammation, and how alcohol-related changes in the microbiome may further influence mental health. Finally, we talk about what it can look like to reevaluate your relationship with alcohol in a compassionate, non-all-or-nothing way. We cover sober-curious approaches, recognizing triggers, building alternative coping tools, and supporting mental health without shame or moralization. This episode is for anyone navigating depression or anxiety who wants to understand how alcohol may be affecting their mental health. Timestamps: (00:00) Intro/Welcome (01:43) Alcohol Trends, Stigma, and Statistics (17:10) Diving into the research. Alcohol and its effect on neurotransmitters and reward pathways (25:29) HPA axis activation (33:22) A look at the microbiome (36:39) Summarizing the research (38:11) A conversation on Alcohol Use Disorder (44:49) Tips for if you consider cutting back (55:48) Final thoughts Follow Along: A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :)Want to stick with us as we grow? Hit follow along to catch every new episode and get more tips and real talk on nutrition and mental health!You can also follow us on instagram or TikTok @bite.of.mind! Research: 1. Gallup Poll: https://news.gallup.com/poll/693362/drinking-rate-new-low-alcohol-concerns-surge.aspx 2. Alcohol Consumption by State: https://worldpopulationreview.com/state-rankings/alcohol-consumption-by-state 3. Defining Risky Drinking and the impact of drink size: https://pmc.ncbi.nlm.nih.gov/articles/PMC3860565/ 4. Alcohol Use Among Depressed Patients: https://pmc.ncbi.nlm.nih.gov/articles/PMC2874911/ 5. Non-Linear Relationships in the Associations of Depression and Anxiety with Alcohol Use: https://pubmed.ncbi.nlm.nih.gov/10824662/ 6. Decrease in circulating tryptophan availability to the brain after acute ethanol consumption: https://pubmed.ncbi.nlm.nih.gov/8614707/ 885/ 7. Anhedonia and Substance Dependence: https://pmc.ncbi.nlm.nih.gov/articles/PMC3089992/ 8. Drug use and the risk of major depressive disorder, alcohol dependence, and substance use disorders: https://pubmed.ncbi.nlm.nih.gov/12418937/ 9. The effects of alcohol on anxiety-like, depression-like, and social behavior immediately and a day after binge drinking: https://www.sciencedirect.com/science/article/pii/S0741832923002215?via%3Dihub 10. Binge alcohol drinking elicits persistent negative affect in mice: https://www.sciencedirect.com/science/article/abs/pii/S0166432815300267 11. Chronic alcohol exposure induced gut microbiota dysbiosis in mice: https://iubmb.onlinelibrary.wiley.com/doi/abs/10.1002/biof.1469 12. The Role of Inflammation in Depression and Fatigue: https://pmc.ncbi.nlm.nih.gov/articles/PMC6658985/ 13. Gut microbiota regulates chronic ethanol exposure-induced depressive-like behavior: https://www.nature.com/articles/s41380-022-01841-y

    57 min

  4. JAN 14

    Ep 4: From Stuck to Started - Self-Compassionate Tools for Building Motivation

    In this episode, we’re breaking down one of the biggest myths around motivation: that it has to come before action. In reality, motivation is usually something we create, not something we wait for. We talk about why starting can feel so hard, especially when stress, burnout, ADHD, or mental overload are involved, and why that doesn’t mean you’re lazy or undisciplined. It means your nervous system and brain need support, not shame. You’ll learn practical, realistic tools to help you start and sustain habits without relying on willpower, including: The 5-Minute Start Rule and why tiny actions create momentum How to shrink goals so they feel doable instead of overwhelming Ways to reframe change from self-love, not pressure or guilt How to use sensory “activation anchors” to prime your brain for action Why pairing boring tasks with dopamine boosters actually works How to build motivation that lasts by making progress visible and planning for low-energy days We also cover what to do when motivation feels completely gone, how to break the freeze response, support your body first, reduce decision fatigue, and separate shame from the task so you can move forward without self-criticism. If you’ve ever told yourself “I know what I should do, I just can’t start,” this episode will help you understand why and give you compassionate strategies to make change feel possible again. Timestamps: (00:00) Intro (02:45) Understanding your why (08:14) What to do when stuck in "freeze" state (15:34) Sustaining Motivation (19:17) Building time for rest (24:25) Going back to "freeze" states and practical tips (26:58) A conversation on shame and closing thoughts A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram or TikTok @bite.of.mind or on our website at www.biteofmind.com

    37 min

  5. 12/31/2025

    Ep 3: A Gentle New Year Reset - How to Clear Kitchen Stress and Start Fresh With Food

    The start of a new year often comes with pressure to overhaul everything, especially when it comes to food. In this episode, we’re taking a different approach. Instead of adding more rules or routines, we walk through a gentle New Year reset focused on reducing stress, clearing mental clutter, and making food feel simpler and more supportive again. We talk about how to: Take an honest inventory of what’s actually causing stress in your kitchen and food life Use deep cleaning and decluttering as a mental reset Identify common stress points around our life Let go of rigid food rules that increase pressure instead of helping Simplify cooking so meals feel more doable during both calm and stressful times This episode is for anyone who feels overwhelmed by food, burned out by diet culture, or just wants to start the year feeling lighter, calmer, and more prepared, without restriction or guilt. Whether you’re craving a fresh start or simply want less stress around meals, this conversation is about creating space, not striving for perfection. Time Stamps: (00:00) Intro (05:03) Taking a Reset (12:32) Micro-prepping our Environment (21:50) Dropping Rigid Food Rules & Expectations (31:38) Tips to Make Day-to-day Nutrition Changes Easier (40:16) Convenience Foods, Good or Bad? (48:17) Stress Reduction Around Failing (57:00) Final Thoughts A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram or TikTok @bite.of.mind or on our website at www.biteofmind.com

    59 min

  6. 12/17/2025

    Ep 2: SMART Goals, Real Change - How to Set Goals You Can Actually Stick To

    Struggling to stay consistent with your health goals? In this episode of Bite of Mind, we break down how to use SMART Goals (Specific, Measurable, Attainable, Relevant, and Time-Bound) to create real, sustainable change without guilt, perfectionism, or overwhelm. We talk through how SMART goals support your health and how nutrition goals become easier when they’re broken into simple, doable steps. You’ll hear practical examples and how to set goals that fit real life, especially if you struggle with motivation or feeling “all-or-nothing” around change. Whether you want to eat healthier, manage stress, build confidence in the kitchen, or nurture a healthier relationship with food, this episode will help you build habits that last. Time Stamps: (00:00) Intro (02:06) Our New Year's Goals (04:03) Defining S.M.A.R.T. Goals (23:51) What happens if I fail? (34:40) What the Research Says about the effectiveness of S.M.A.R.T. Goals (38:04) Example of Setting up a S.M.A.R.T. Goal (46:35) Final Thoughts A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram @bite.of.mind or on our website at www.biteofmind.com For those of you who are interested in learning more about effectiveness of SMART Goals: 1. Impact of SMART Goals on Diabetes Management (https://pubmed.ncbi.nlm.nih.gov/36052449/) 2. Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships?(https://link.springer.com/article/10.1186/s40359-022-00879-5) 3. Goal Setting and Action Planning for Health Behavior Change (https://pubmed.ncbi.nlm.nih.gov/31662729/) 4. Evaluating the impact of integrating SMART goal setting in preceptor development (https://academic.oup.com/ajhp/article-abstract/79/14/1180/6562933)

    48 min

  7. 12/03/2025

    Ep 1: ADHD & Nutrition - Understanding the Struggle to Eat Well

    Ever wonder why “just eat healthy” feels impossible when you have ADHD? You’re not alone... and it’s not about willpower. In this episode of Bite of Mind, registered dietitians Rachel Robinson and Ilkay Baseski unpack the science behind why ADHD can make food choices, meal planning, and even remembering to eat such a challenge. From dopamine dips and executive dysfunction to hyperfocus and sensory burnout, they reveal how the ADHD brain shapes eating habits — and share practical, judgment-free tips to make fueling your body and mind feel easier. If you’ve ever found yourself skipping meals, bingeing late at night, or feeling overwhelmed in the kitchen, this one’s for you. Time Stamps: (00:00) Intro (02:42) ADHD is Real (05:15) Definition & Statistics (11:14) Executive Function, Dopamine & Their Impacts on Eating (24:50) Nutrition Tips A huge thank you to our listeners for supporting us on this new adventure! We’re still figuring things out, so if you hear strange audio or a few awkward pauses… just know it’s part of the real, unfiltered journey. :) Want to stick with us as we grow? Hit follow to catch every new episode and get more tips and real talk on nutrition and mental health. You can also follow on instagram @bite.of.mind or on our website at www.biteofmind.com For those of you who are interested in learning more about the brain structure/function in ADHD, we have linked some research below: 1. Reward, dopamine and the control of food intake: implications for obesity (https://pmc.ncbi.nlm.nih.gov/articles/PMC3124340/2. Role of the hippocampus in the sex-dependent regulation of eating behavior: studies with kainic acid (https://pubmed.ncbi.nlm.nih.gov/3786511/) 3. Contributions of the hippocampus and medial prefrontal cortex to energy and body weight regulation (https://pubmed.ncbi.nlm.nih.gov/18831000/) 4. Alterations in the hippocampal endocannabinoid system in diet-induced obese mice (https://pubmed.ncbi.nlm.nih.gov/20445053/) 5. Meta-analysis of functional magnetic resonance imaging studies of inhibition and attention in attention-deficit/hyperactivity disorder (https://jamanetwork.com/journals/jamapsychiatry/fullarticle/1485446 6. Gray Matter Volume Abnormalities in ADHD: Voxel-Based Meta-Analysis Exploring the Effects of Age and Stimulant Medication (https://psychiatryonline.org/doi/full/10.1176/appi.ajp.2011.11020281) 7. Subcortical brain volume differences in participants with attention deficit hyperactivity disorder in children and adults: a cross-sectional mega-analysis (https://pubmed.ncbi.nlm.nih.gov/28219628/)

    53 min

  8. 11/19/2025

    Episode 0: Hello & Welcome

    In our very first episode, meet your co-hosts, Registered Dietitians Rachel Robinson and Ilkay Baseski as we introduce Bite of Mind and share why we’re so passionate about the connection between nutrition and mental health. Get a feel for what’s ahead; supportive conversations, evidence-supported nutrition information, and a space where wellness isn’t about perfection. We hope you'll join us on this journey!

    5 min
  • 8 Episodes

Ratings & Reviews

5
out of 5
2 Ratings

About

Bite of Mind explores how what we eat shapes how we think, feel, and live. Hosted by two registered dietitians, we break down the science of nutrition and mental health in real, relatable conversations. Helping you feed your mind, one bite at a time.

Information

  • Creator
    Bite Of Mind
  • Years Active
    2025 - 2026
  • Episodes
    8
  • Rating
    Clean
  • Copyright
    © Bite Of Mind
  • Show Website
    Bite of Mind