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.

  1. MAY 6

    Ep 12: The Link Between Blood Sugar Instability and Cognition

    In this episode of Bite of Mind, we're breaking down the science of glucose and brain function. We are looking at what the research actually says, what it doesn't, and why some of the most popular dietary trends right now are accidentally getting one thing right for completely the wrong reasons. Time Stamps: (00:00) Intro (01:03) The role of glucose in the brain, glucose facilitation effect, and cognitive function (06:20) How blood sugar stability affects our mood and executive functions  (18:36) Low vs high carb diets, ket, carnivore, and cognitive function (32:53) Continuous Glucose Monitoring (CGMs) - is it needed if you don’t have diabetes? (41:53) Practical tips for managing blood sugar without diabetes (52:53) Summary, thank you, and dietitian word of wisdom 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?  Hit the like and subscribe buttons @bite.of.mind.podcast 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: Sugar for the brain: the role of glucose in physiological and pathological brain function PMID: 23968694 Fuel for Thought? A Systematic Review of Neuroimaging Studies into Glucose Enhancement of Cognitive Performance. PMID: 32162177 Acute hypoglycemia impairs executive cognitive function in adults with and without type 1 diabetes. PMID: 23780950 Does Glycemic Variability Impact Mood and Quality of Life? PMID: 22324383 Risk of depression and anxiety disorders according to long-term glycemic variability. PMID: 37734626 Role of Dietary Carbohydrates in Cognitive Function: A Review. PMID: 40599356 Personalized Nutrition by Prediction of Glycemic Responses. PMID: 26590418 Reactive hypoglycemia in binge eating disorder, food addiction, and the comorbid phenotype: unravelling the metabolic drive to disordered eating behaviours. PMID: 37726785 Low Glycemic Food Index Link: https://glycemic-index.net

    55 min

  2. APR 22

    Ep 11: Raw Milk, Carnivore Diet, Food Additives - The Dangers of Misinformation

    Is your social media feed making you afraid of your food? In this episode, Rachel and Ilkay break down some of the most viral nutrition trends circulating on TikTok, Instagram, and YouTube right now — including raw milk, the carnivore diet, and fear-mongering around everyday food additives like vegetable oils, natural flavors, and folic acid. As registered dietitians, they cut through the noise with actual research so you can stop spiraling over your ingredient labels and start eating with a little more confidence and a lot less stress. You'll also walk away with four practical questions to ask yourself the next time a health claim stops you mid-scroll. Time Stamps: (00:00) Intro (02:50) Claim 1: Raw Milk. Does pasteurization kill beneficial vitamins, minerals, and bacteria? What’s the safety of drinking raw milk? Lactase? (24:55) Claim 2: Carnivore Diet. Is it better for GI health? Inflammation? Blood sugar? Risks of cutting entire food groups. (44:05) Claim 3: Food additives. Is organic better? Are synthetic vitamins safe? What is in “natural flavors”? Mercury levels in fish. (01:05:34) The harm of fear messaging and 4 questions to ask yourself (01:15:13) Closing thoughts and dietitian word of wisdom. 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?  Hit the follow button to catch every new episode every other Wednesday and get more 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: A systematic review and meta-analysis of the effects of pasteurization on milk vitamins, and evidence for raw milk consumption and other health-related outcomes PMID: 22054181Foodborne illness outbreaks linked to unpasteurised milk and relationship to changes in state laws - United States, 1998-2018 PMID: 36280604Outbreak-Related Disease Burden Associated with Consumption of Unpasteurized Cow’s Milk and Cheese, United States, 2009–2014 PMID: 28518026Outbreak of Salmonella Typhimurium Infections Linked to Commercially Distributed Raw Milk — California and Four Other States, September 2023–March 2024 (Weinstein, 2025)Effect of raw milk on lactose intolerance: a randomized controlled pilot study PMID: 24615309Folic Acid and the Prevention of Birth Defects: 30 Years of Opportunity and Controversies.  PMID: 35995050Effect of dietary linoleic acid on markers of inflammation in healthy persons: a systematic review of randomized controlled trials PMID: 22889633Omega-6 fatty acids and inflammation PMID: 29610056Increasing dietary linoleic acid does not increase tissue arachidonic acid content in adults consuming Western-type diets: a systematic review PMID: 21663641FDA Natural Flavor Definition: https://www.ecfr.gov/current/title-21/chapter-I/subchapter-B/part-101/subpart-B/section-101.22EPA Mercury levels in fish - chartshttps://19january2021snapshot.epa.gov/fish-tech/epa-fda-fish-advice-technical-information_.html https://www.epa.gov/choose-fish-and-shellfish-wisely/epa-fda-advice-about-eating-fish-and-shellfish

    1h 17m

  3. APR 8

    Ep 10: Lion's Mane - Legit or Just Another Wellness Trend?

    Lion's Mane mushroom is everywhere — your coffee, your supplement shelf, your FYP. But does it actually do anything for your brain and mood? In this episode, we break down what Lion's Mane really is, the two bioactive compounds that make it scientifically interesting, and what three key studies actually show (spoiler: it's more nuanced than either the hype or the skeptics will tell you). We also cover the real concerns you need to know before buying — from supplement quality and dosing issues to medication interactions and the risk of replacing evidence-based care with a mushroom capsule. As always, no wellness fluff. Just the actual picture so you can make an informed decision. Time Stamps: (00:00) Intro (02:20) Defining Terms: Adaptogenic vs Nootropic (10:45) What is Lion’s Mane? (16:05) The main bioactive components of lion’s mane. Taking a look at fruiting body vs mycelium. (22:05) Diving into the research: chapter 1, animal models (38:46) Research continued: chapter 2, placebo-controlled pilot study (45:17) Final chapter: chapter 3, circulating pro-BNDF a potential biomarker for improved mood? (53:48) What to take away from these studies. (56:14) Concerns and Considerations with the research and supplementation. (01:07:00) Final thoughts  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?  Hit the follow button to catch every new episode every other Wednesday and get more 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: A preliminary review of studies on adaptogens: https://pmc.ncbi.nlm.nih.gov/articles/PMC6240259/ Nootropics as Cognitive Enhancers https://pmc.ncbi.nlm.nih.gov/articles/PMC9415189/ Neurogenesis-dependent antidepressant-like activity of Hericium erinaceus in an animal model of depression https://pmc.ncbi.nlm.nih.gov/articles/PMC8650354/ The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study pmc.ncbi.nlm.nih.gov/articles/PMC10675414/ Hericium erinaceus Improves Mood and Sleep Disorders in Patients Affected by Overweight or Obesity: Could Circulating Pro-BDNF and BDNF Be Potential Biomarkers? doi.org/10.1155/2019/7861297

    1h 10m

  4. MAR 25

    Ep 9: Fear Is Not a Food Group - The Truth Behind the 2025 Dietary Guidelines

    The 2025 Dietary Guidelines are here… and we have thoughts. In this episode, registered dietitians Rachel and Ilkay break down what the new guidelines actually say, why the image and the written document are telling two different stories, and why going back to a pyramid is a step backward for public health. We also tackle the bigger picture: the culture of food fear driving nutrition misinformation, what chronic stress and food anxiety actually do to your body, and the very real mental health consequences of treating your dinner plate like a minefield. Nutrition fear mongering has a real cost. And we think it's time to talk about it. Whether you're a nutrition professional, a health-conscious eater, or someone who has ever felt anxious about what's on your plate… this one is for you! Time Stamps: (00:00) Intro (01:00) Social media claims. Who is they?? (07:31) Is nutrition research biased? (08:45) Why does fear based messaging perform better on social media? (13:30) Dietary Guidelines: their history and purpose (17:30) A look at MyPlate: why we lost and why it worked well (21:27) The new guidelines: let’s dive in (43:28) Conversation on food fear and food restriction (Trigger warning - talk about eating disorders) (53:11) How to make sure information is truthful (55:13) Final thoughts and Dietitian word of wisdom 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?  Hit the follow button to catch every new episode every other Wednesday and get more 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: Nutrition Fact Checker from the Academy of Nutrition and Dietetics. https://www.eatrightpro.org/nutritionfactcheck#upf AND Evidence Analysis Library. https://www.andeal.org/ The Journal of the Academy of Nutrition and Dietitics.https://www.jandonline.org/ The USDA 2025 Dietary Guidelines for Americanshttps://www.dietaryguidelines.gov/ The Uncompromised Dietary Guidelines for Americans https://www.cspi.org/UncompromisedDGA The impact of stress on body function: A review. PMID: 28900385 Orthorexia and Orthorexia Nervosa: A Comprehensive Examination of Prevalence, Risk Factors, Diagnosis, and Treatment. PMID: 37686883 Risk factors for eating disorders: findings from a rapid review. Doi: 10.1186/s40337-022-00717-4 The characteristics and extent of food industry involvement in peer-reviewed research articles from 10 leading nutrition-related journals in 2018. PMCID: PMC7743938 Personalized Nutrition Advice: Preferred Ways of Receiving Information Related to Psychological Characteristics. PMCID: PMC8258260 Fear, anger, fruits, and veggies: interactive effects of emotion and message framing on health behavior. PMCID: PMC3134586

    59 min

  5. MAR 11

    Ep 8: The Myth of "Just Try Harder" - The Social Determinants of Health

    We've all heard "just eat better", but what if the real barrier isn't motivation? In this episode, we break down the social determinants of health, food insecurity, and why your zip code can matter more than your willpower when it comes to nutrition and mental health. Plus: a look at real resources that can help. Time Stamps: (00:00) Intro, dumpster diving, and dichotomy between social media and real life (04:22) What are the social determinants of health? (12:09) A look at food security and mental well-being (26:36) Food security and childhood outcomes (28:10) The Socio-ecological model and why it matters for personal responsibility (38:00) Resources, quick overview of social programs, community support, and things we can actually do (51:27) Wrapping it up and the Dietitian Word of Wisdom 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?  Hit the like and subscribe buttons 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. WHO Social Determinants of Health https://www.who.int/health-topics/social-determinants-of-health#tab=tab_1 2. USDA Food Security https://www.ers.usda.gov/topics/food-nutrition-assistance/food-security-in-the-us/measurement 3. Food Insecurity and Mental Health Status: A Global Analysis of 149 Countries https://www.ajpmonline.org/article/S0749-3797%2817%2930243-X/fulltext 4. Food Insecurity Affects School Children’s Academic Performance, Weight Gain, and Social Skills https://www.sciencedirect.com/science/article/pii/S0022316622105109

    53 min

  6. FEB 25

    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

  7. 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. Research: Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications https://pmc.ncbi.nlm.nih.gov/articles/PMC10882305/ Gut Microbiome and Depression: How Microbes Affect the Way We Think https://pmc.ncbi.nlm.nih.gov/articles/PMC7510518/#REF18 Gut microbiota-derived short-chain fatty acids and depression: deep insight into biological mechanisms and potential applications https://pmc.ncbi.nlm.nih.gov/articles/PMC10882305/ Food and mood: how do diet and nutrition affect mental wellbeing https://www.bmj.com/content/369/bmj.m2382 Association of dietary fiber and depression symptom: A systematic review and meta-analysis of observational studies https://pubmed.ncbi.nlm.nih.gov/33220451 Dietary fiber and its associations with depression and inflammation https://pubmed.ncbi.nlm.nih.gov/31750916/ Dietary Fiber, Gut Microbiota, and Metabolic Regulation—Current Status in Human Randomized Trials https://pmc.ncbi.nlm.nih.gov/articles/PMC7146107/

    42 min

  8. 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! Disclaimer: This podcast is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional for personalized guidance. 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
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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
    13
  • Rating
    Clean
  • Copyright
    © Bite Of Mind
  • Show Website
    Bite of Mind