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PODCAST

Nourished Brain Podcast

Sarah Thomsen Ferreira

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

health & fitness nutrition

All Episodes

00:09:53

{Research Brief} Nonlinear Dose–Response Relationship...

Nourished Brain Podcast ·

2025/11/24

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

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00:09:06

{Research Brief} How the Mediterranean and MIND Diets...

Nourished Brain Podcast ·

2025/11/18

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,

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00:11:40

How Caffeine Shapes Your Brain — Focus, Fatigue, and...

Nourished Brain Podcast ·

2025/11/01

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

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00:14:32

Magnesium for Mental Clarity: Understanding the...

Nourished Brain Podcast ·

2025/10/21

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

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00:12:06

Your Pumpkin Spice Upgrade: The Brain Health Benefits...

Nourished Brain Podcast ·

2025/10/07

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

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00:59:48

The Role of Protein in Addiction Recovery with...

Nourished Brain Podcast ·

2025/09/30

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.----------Timestamps:0:00 - Introduction

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00:03:37

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

Nourished Brain Podcast ·

2025/09/23

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

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00:11:31

Brief Research Review: Adherence to the Mediterranean...

Nourished Brain Podcast ·

2025/08/13

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

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00:09:58

Brief Research Review: Food addiction severity is...

Nourished Brain Podcast ·

2025/08/04

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--------------------------Citation: Coquery N, Som M, Serrand Y, Guittière MO, Bannier E, Lainé F, Constant A, Moirand R, Stice E,

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00:06:44

Brief Review: Role of Flavonoids in Protecting...

Nourished Brain Podcast ·

2025/07/23

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. 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/

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01:05:08

The Role of Omega-3 Fatty Acids for Mental Health

Nourished Brain Podcast ·

2025/07/21

Jennifer Hanes, MS, RDN, LD joined me to explore the intricate relationship between omega-3 fatty acids and mental health. --------Timestamps:00:00 Introduction to Omega-3s and Mental Health02:56 Types of Omega-3 Fatty Acids06:01 The Role of Omega-3s in Inflammation and Mental Health09:00 Neuroplasticity and Omega-3s12:00 Research on Omega-3s and Mental Health Conditions15:14 Omega-3s in Specific Mental Health Disorders18:02 The Importance of Supporting Neurodivergence25:21 Nutrition and

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00:59:09

8 Foods to Boost Your Mood(and how they work!)

Nourished Brain Podcast ·

2025/06/10

Doug Cook, RDN, known as the 'Gut Brain Guy', is talking brain food business in this episode. We talk about how the quality of our diet can impact mood, with some of Doug's super-specific and actionable recommendations for how to harness brain-friendly nutrients on a day-to-day basis. For those of you who like digging into the 'why' and the 'how', this episode is for you!

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00:18:18

4 Keys to Creating Changes in Your Health that Last

Nourished Brain Podcast ·

2020/01/02

There is something really powerful about setting intentions for health & wellbeing: deciding how we want to be, feel & exist.If you've ever tried to make a change, but have ended up feeling frustrated, stuck & back to square one...you know that it's not JUST about willpower. In fact, there are lots of thoughts, beliefs & barriers that can crop up and get in the way of success. Today, I'm sharing 4 Keys to Creating Changes in Your Health that Last, from my (personal & professional!)

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01:17:56

Clinical Herbalism for ADHD, Attention & Focus with...

Nourished Brain Podcast ·

2019/11/25

Maria Noël Groves, RH (AHG) is the bestselling author of the award-winning Body into Balance (now a core textbook in herb schools across the country) and Grow Your Own Herbal Remedies as well as the owner of Wintergreen Botanicals Herbal Clinic & Education Center in New Hampshire. She’s a graduate of the Southwest School of Botanical Medicine and Sage Mountain among others and has more than 20 years of experience in herbalism. She melds evidence-based medicine, traditional Western herbalism,

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00:46:17

The Nutrition-Autism Connection with Brittyn Coleman,...

Nourished Brain Podcast ·

2019/10/01

Feeding difficulties, nutrient deficiencies & gastrointestinal symptoms are common in children with autism. Brittyn Coleman, MS, RDN/LD is a dietitian specializing in autism spectrum disorders and is also a sibling of an individual on the autism spectrum. Through her life and her studies, she realized how much overlap there is between nutrition and autism. About My Guest Brittyn Coleman, MS, RDN/LD is a dietitian specializing in autism spectrum disorders and is also a sibling of an individual on

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01:04:32

Using Nutrition to Beat Chronic Migraines with...

Nourished Brain Podcast ·

2019/09/03

Did you know that diet and nutrition can play a strong role in triggering migraine pain...as well as in finding relief? Using her degree in clinical nutrition and training as a Registered Dietitian and Certified Health and Wellness Coach, Danielle changed her career to focus only on helping people with migraine find relief. Her favorite people to work with are those with frequent or chronic headaches and migraines as she has a great deal of personal and professional experience with this

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00:50:41

Inositol, Anxiety & Panic Disorder: An Integrative...

Nourished Brain Podcast ·

2019/06/30

Ashley Hurst,MS,RD works with individuals with complex digestive challenges like Crohn’s, Colitis, Acid reflux, and IBS. Many of her patients also struggle with fatigue, anxiety and low mood and have been down several paths trying to find answers. Ashley works with each person closely considering all of the aspects of their unique story. Inositol, also referred to as 'Vitamin B8', holds promise for treating anxiety, obsession, compulsion, eating disorders, hostility, sadness, tension and fatigue

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01:06:14

Microbes at the Table: The Role of the Gut Microbiome...

Nourished Brain Podcast ·

2019/05/28

Eating Disorders are complex psycho-behavioral metabolic illnesses that arise from socio-cultural, environmental, biochemical & nutritional interactions with serious consequences for physical and mental health. Novel approaches to treatment are emerging from biomedical and behavioral sciences, including the fields of neuroscience, nutritional biochemistry & gastrointestinal microbiology. Katherine talks with us about how the GI microbiome and the gut-brain axis (GBA) can act as both an antecedent

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00:59:04

Adapting using Adaptogens: A Next-Level Wellness...

Nourished Brain Podcast ·

2019/01/16

Resources Mentioned: Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston and Steven Maimes David Wolfe Dragon Herbs // Ron Teeguardan More about Kiki Athanas: As a wellness advocate, who specializes in adaptogens and CBD, but remembers the feeling of being overwhelmed by the sheer volume of options available, Kiki has built her personal brand on making this world accessible to all. She takes the time to explore the latest the wellness movement has to offer so those with

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00:58:26

The MIND Diet: Eat to Prevent Alzheimer's with Martha...

Nourished Brain Podcast ·

2019/01/08

The MIND diet, an acronym for the Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the DASH and Mediterranean diets to reduce the risk of dementia and decline in age-related brain health. Martha Clare Morris, nutritional epidemiologist at Rush University, joins me to discuss the design & results of the MIND diet, to share her rich perspective on nutrition and brain health as a well-known researcher in the field, and to reflect on the horizon for nutrition and

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31 results

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