Diet and Nutrition for Brain Performance

Whole new fields of research such as nutritional psychiatry have emerged since I wrote The UltraMind Solution about how the body affects the mind in 2009. Stanford has a department of Metabolic Psychiatry. Harvard now has a department of Nutritional Psychiatry. Studies show that simply swapping out processed, sugary starchy foods for whole foods is effective in treating depression. ⁣ ⁣ Studies also show kids with severe violent behavior transform when swapping out processed foods for whole foods, including a 75% reduction in the use of restraints and a 100% reduction in suicides, which is the 3rd leading cause of death in that age group. ⁣ ⁣ One study of violent juveniles found that simply giving children a vitamin and mineral supplement reduced violent acts by 91 percent compared to a control group. Why were they violent? ⁣ ⁣ Their brains were starving for nutrients that regulate mood and behavior including iron, magnesium, B12, and folate. Just giving these kids vitamins for three months fixed their abnormal brain waves on EEG. The kids who also changed their diet had an 80% reduction in violent crime and those who stayed on a processed diet continued their violent ways.⁣ ⁣ While many children are not eating enough brain food, they are also eating too many chemicals, including about five pounds of dyes, preservatives and additives that are linked to hyperactivity and worse.⁣ ⁣ While therapy, stress reduction, and movement are equally critical in many brain disorders, food plays a pivotal and often overlooked role. ⁣ ⁣ Start small. Start with the Pegan Diet. Eat loads of veggies, some fruit (especially the low-sugar, nutrient-dense ones), whole grains (not flours), nuts and seeds, low-starch beans and legumes, and some high-quality meat, poultry, and fish. Focus on brain foods that have been shown to impact mood and reduce symptoms of depression and anxiety— foods rich in omega-3s, zinc, magnesium, vitamin D, antioxidants, and B vitamins.

As a neurologist, I often get asked, what do you eat for brain health? Here’s my honest answer: I don’t take exotic supplements. I stick to simple, Indian, vegetarian foods that fuel my brain. 🧠 Here are a few I make sure to include: 🥬 Palak (Spinach) – Packed with folate and vitamin K, it helps slow down cognitive decline. 🥜 Walnuts & Almonds – Rich in healthy fats and vitamin E, both linked to better memory. 🍇 Black Grapes & Jamun – High in antioxidants that reduce brain inflammation. 🥥 Coconut (raw or in chutneys) – Contains MCTs which support brain energy. 🫘 Rajma & Chana – Great sources of plant protein and slow-digesting carbs for sustained mental energy. 🌾 Millets (like Ragi and Bajra) – Keep blood sugar stable, which the brain loves. 🥛 Curd & Buttermilk – Gut health is directly linked to brain health and these help balance both. 🍠 Sweet Potatoes – Full of antioxidants and complex carbs that nourish the brain steadily. 🍋 Lemon & Amla – Natural vitamin C sources that fight oxidative stress in the brain. And yes, I use haldi (turmeric) daily, curcumin helps reduce inflammation in the brain. No fads. No imported powders. Just simple, conscious choices on my plate. Because brain health doesn’t start in the clinic, it starts in the kitchen.

Everyone’s talking about burnout. But what most people are actually feeling? > Brain fog. > Mental fatigue. > Forgetfulness. > Slower recall. > Decision fatigue by noon. > And feeling like you’re 3 seconds behind reality all day long. Burnout has become a buzzword. But brain fog is the symptom — and nutrition is one of the most overlooked root causes. What’s Driving Brain Fog in High Performers? The same people struggling with energy, focus, and memory are often: ❌ Skipping breakfast or under-eating early in the day ❌ Running on caffeine instead of nutrients ❌ Consuming ultra-processed foods and refined carbs ❌ Chronically dehydrated ❌ Missing key brain nutrients like choline, omega-3s, magnesium, and B12 And then wondering why they can’t think clearly by 2pm. What the Research Shows: Brain fog isn’t a fake symptom — it’s real. And it’s often driven by: > Blood sugar fluctuations → impaired cognitive performance¹ > Micronutrient deficiencies → slower synaptic signaling, reduced memory² > Inflammation from poor diet → brain fatigue and mood dysregulation³ > Dehydration → cognitive decline even at 1–2% fluid loss⁴ How I Help People Clear Brain Fog (Without More Coffee) ✅ Balanced meals with protein, fiber, and slow-digesting carbs ✅ Hydration strategy that includes electrolytes, not just water ✅ Micronutrient support through food first, then smart supplements based on blood work ✅ Consistent meals — no 6-hour gaps followed by giant takeout meals ✅ Brain-first nutrients: choline (eggs), omega-3s (fish), magnesium (leafy greens), B vitamins (meat and legumes) Because a “clean” diet that under-fuels your brain isn’t clean — it’s dysfunctional. 💭 Curious: What’s one nutrition shift that helped you clear brain fog — even a small one? 👇 Drop it below. Let’s connect the dots between food and function. ____________________________________________________________________________ Actually Backed By Research You Can Trust: Benton D et al. (2001). Blood glucose and cognitive function. Neurosci Biobehav Rev Kennedy DO. (2016). B vitamins and brain function. Nutrients Kiecolt-Glaser JK et al. (2015). Diet, inflammation, and mental fatigue. Psychosom Med Lieberman HR. (2007). Hydration and cognitive performance. Nutrition Reviews

Can your diet shape your brain health? Turns out, the answer may lie in your oral microbiome. 📌 Key Insight A new study on older adults found that diets with higher inflammatory potential were linked to distinct shifts in both oral and gut microbiota. And these shifts correlate with cognitive performance Especially in memory and verbal fluency 🧠 For example -Anti-inflammatory diets = more Corynebacterium, TM7x, and Eubacterium_yurii_group in the mouth (linked to better cognition). -Pro-inflammatory diets = more Haemophilus and Porphyromonas in the gut (linked to poorer cognition). 🚀 Why It Matters The oral microbiome may be an untapped gateway to the brain. Unlike the gut, oral microbes showed diversity changes tied to diet and cognition Hinting they could be earlier, more sensitive markers of neuroinflammation and mild cognitive impairment ✅ What to Watch For Emerging tests that profile oral microbiota as early screening tools for cognitive decline Also: anti-inflammatory dietary programs that don’t just target the gut, but start in the mouth. Should oral microbiome testing be part of routine brain health checks?

Rethinking Breakfast: Are We Fueling Our Brain Correctly? We’ve all heard the saying: “Breakfast is the most important meal of the day.” But what does breakfast typically look like? Cereal, oatmeal, toast, waffles, pancakes, granola, fruit smoothies—foods that rapidly break down into glucose. Here’s the problem: while we’ve been told that our brain needs glucose, research shows that ketones are actually the brain’s preferred fuel source. Even in the presence of both glucose and ketones, the brain prioritizes ketones first (Morris, 2005; Courchesne-Loyer, 2013). Consider this: newborns exist in a state of constant ketosis, using ketones to fuel rapid brain development (Cahill, 2006). If ketones are so critical for a developing brain, why do we abandon this fuel source as adults? Instead of starting the day with a glucose spike and subsequent crash, prioritizing a low-carb, high-fat breakfast can provide stable energy, mental clarity, and peak cognitive function. If we truly want to perform at our highest level, why not fuel our brain the way it was designed to function best? References: • Cahill, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26(1), 1-22. • Courchesne-Loyer, A., et al. (2013). Ketones as an alternative fuel for the brain during aging. Neurobiology of Aging, 34(3), 653-666. • Morris, A. A. M. (2005). Cerebral ketone body metabolism. Journal of Inherited Metabolic Disease, 28(2), 109-121. #MetabolicHealth #Ketones #CognitivePerformance #Nutrition

The MIND diet reduces Alzheimer's risk by 53%. But most people have trouble building new habits. Here's what protects your brain: Leafy greens (6+ servings per week) ↳ Spinach, kale, arugula, romaine ↳ High in folate, vitamin K, lutein ↳ Reduce brain age by 11 years Berries (2+ servings per week) ↳ Blueberries, strawberries, blackberries ↳ Anthocyanins cross blood-brain barrier ↳ Improve memory within 12 weeks Fatty fish (1+ serving per week) ↳ Salmon, sardines, mackerel, herring ↳ DHA is 60% of brain dry weight ↳ Reduces dementia risk by 35% Nuts (5+ servings per week) ↳ Walnuts richest in brain-healthy fats ↳ Vitamin E protects cell membranes ↳ Daily handful = 1.5 years less brain aging What NOT to eat: Red meat (limit to 3 servings per week unless grass fed) ↳ High iron accelerates brain aging ↳ Saturated fat impairs blood flow ↳ Associated with increased dementia risk Processed foods and sugar ↳ Spike insulin and inflammation ↳ Disrupt blood-brain barrier ↳ Reduce BDNF brain growth factor Fried foods ↳ Advanced glycation end products (AGEs) ↳ Promote brain inflammation ↳ Limit to once per week maximum The surprising brain food winners: Coffee (3-5 cups daily in mid-life) ↳ Reduces Alzheimer's risk by 65% ↳ Antioxidants protect brain cells ↳ Avoid after 2 PM Dark chocolate (70%+ cacao) ↳ Flavonoids improve brain blood flow ↳ Enhances memory and learning ↳ 1-2 squares daily optimal Olive oil (extra virgin only) ↳ Polyphenols reduce brain inflammation ↳ Protects against protein aggregation ↳ Choose cold-pressed varieties Turmeric with black pepper ↳ Curcumin crosses blood-brain barrier ↳ Reduces amyloid plaque formation ↳ Black pepper increases absorption 2000% The timing strategy: Eat for stable blood sugar: ↳ Protein with every meal ↳ Complex carbs over simple sugars ↳ Healthy fats slow glucose absorption Intermittent fasting enhances benefits: ↳ 12-16 hour overnight fast ↳ Increases BDNF production ↳ Improves insulin sensitivity The hydration factor: Even 2% dehydration impairs cognitive function. Your brain is 73% water. Drink for brain health: ↳ Green tea for antioxidants ↳ Limit alcohol to 2-3 drinks per week Start with one change this week: ↳ Add berries to breakfast ↳ Swap iceberg lettuce for spinach ↳ Include walnuts as afternoon snack ↳ Cook with olive oil instead of vegetable oil Your brain at 70 depends on what you eat at 40, 50, and 60. The foods you choose today build tomorrow's cognitive reserve. 💬 Comment with your favorite brain-healthy food ♻️ Repost if you think nutrition is the most underrated brain protector 👉 Follow me (Reza Hosseini Ghomi, MD, MSE) for evidence-based nutrition strategies Citations: Morris et al. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015; Devore et al. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012

Your brain is basically a lump of fat. So feed it well. Seriously—your brain is about 60% fat. Yet somewhere along the line, we decided fat was the enemy. Cue decades of low-fat diets, cranky moods, and foggy thinking. But science says otherwise: Healthy fats = healthy minds. • Avocados? Brain fuel. • Omega-3s? Like Wi-Fi for your neurons. • Olive oil? Liquid gold for cognition. • Nuts? Nature’s antidepressants (plus they crunch when you’re stressed). Want more clarity, focus, and better moods? Don’t fear fat. Eat smart fats. Because the only thing worse than brain fog… …is trying to solve problems while hangry on rice cakes. Let’s stop demonizing what our biology actually needs. Fuel your mind. Nourish your future. Your brain is wired for fat—and the right kind can rewire your mental health. Emerging research continues to reinforce a powerful truth: Healthy dietary fats are essential for cognitive function, emotional resilience, and long-term brain health. Here’s what the science says: • 60% of the brain is fat, with DHA (an omega-3 fatty acid) being one of its most critical building blocks. • A 2020 Frontiers in Aging Neuroscience study linked omega-3 intake to improved memory and slower cognitive decline. • The Journal of Clinical Psychiatry has shown that omega-3s, particularly EPA, can help reduce symptoms of depression. • Diets rich in monounsaturated fats (like olive oil and avocado) are associated with better focus and emotional regulation (American Journal of Clinical Nutrition, 2017). • Low-fat diets, by contrast, may impair serotonin production, leading to worsened mood and cognitive fatigue (Nutrition Neuroscience, 2011). Yet despite this, many professionals still fear fats, choosing “low-fat” for heart health, unaware that the brain may be paying the price. Let’s shift the conversation: • Choose wild salmon over sugar-loaded snacks. • Add chia seeds, walnuts, and flax to your daily routine. • Embrace avocados, olives, and extra virgin olive oil as staples—not indulgences. Mental performance starts on the plate. And when your brain gets the fats it needs, it returns the favor with sharper thinking, greater resilience, and better emotional balance. #CognitiveHealth #MentalWellness #BrainNutrition #HealthyFats #Neuroscience #WorkplaceWellness #LinkedInHealth #Biohacking #NutritionScience

Here’s how Vitamin E, Vitamin D, Quercetin, Omega-3s, and Magnesium support brain youthfulness and cognitive longevity: ⸻ 🧠 Vitamin E • Antioxidant protection: Vitamin E, especially alpha-tocopherol, protects brain cells from oxidative stress, which accelerates aging and cognitive decline. • Supports neuron membranes: Keeps the fatty outer layer of neurons stable, improving signal transmission. • May reduce Alzheimer’s risk: Linked to slower progression in mild cognitive impairment. ⸻ 🌞 Vitamin D • Neuroprotective hormone: Vitamin D regulates calcium in the brain, supporting nerve signaling and synaptic plasticity. • Mood and cognition: Low levels are linked to depression, brain fog, and dementia risk. • Reduces inflammation: Helps reduce chronic brain inflammation, which ages the brain. ⸻ 🍎 Quercetin • Flavonoid antioxidant: Found in apples, onions, and berries—crosses the blood-brain barrier to reduce oxidative stress. • Fights brain inflammation: Helps protect against age-related neurodegeneration. • Boosts autophagy: Supports the brain’s self-cleaning process by clearing damaged proteins. ⸻ 🐟 Omega-3s (EPA & DHA) • Brain structure & fluidity: DHA makes up much of your brain’s gray matter and helps keep neurons flexible and responsive. • Anti-inflammatory: Omega-3s dampen harmful inflammation linked to cognitive decline. • Improves memory: Especially in aging adults, higher DHA levels are associated with sharper memory and slower brain aging. ⸻ ⚡ Magnesium • Calms the nervous system: Magnesium helps regulate neurotransmitters like GABA and glutamate, supporting mental clarity and reducing anxiety. • Neuroplasticity: It plays a role in synapse formation and learning. • Supports blood flow: Magnesium helps maintain cerebral blood flow, delivering oxygen and nutrients. ⸻ Together, these compounds protect your brain from oxidative stress, inflammation, and age-related structural changes—key drivers of cognitive decline. When taken consistently and with a healthy diet, they support sharper memory, better mood, and greater neuroplasticity as you age.

You do everything "right" but still feel off: • Sleep 8 hrs but wake up foggy • Take breaks but can't focus • Hydrate but feel sluggish No, you're not just "tired"... It's called "Brain Fog" & it can ruin your life. 8 hidden causes wrecking your brain (& how to fix them): 1. Blood sugar swings The modern diet is full of ultra-processed foods that spike your blood sugar. That spike is always followed by a crash. And every crash makes your brain feel slower, foggier, and more anxious. The Fix: 1) Cut the sugar and seed oils. 2) Base meals around protein, fiber, and healthy fats. 2. Chronic inflammation Low-grade, chronic inflammation interferes with neurotransmitter function. It's like your brain is operating through static. The Fix: 1) Remove processed foods 2) Add omega-3s, turmeric, and leafy greens 3) Prioritize quality sleep, and manage stress daily 3. Mouth breathing If you wake up with a dry mouth or snore at night, you're likely a mouth breather. This reduces oxygen delivery to your brain. The Fix: 1) Practice nasal breathing during the day 2) Tape your mouth at night, and address any nasal blockages 4. Poor sleep quality You don't just need 8 hours. You need high-quality, uninterrupted deep sleep. Without it, your brain doesn't have time to clear metabolic waste and recover. The Fix: Block blue light at night, eat your last meal 3 hours before bed, and keep your room cool and dark. 5. Nutrient deficiencies Modern farming = nutrient-depleted soil. Modern diets = nutrient-deficient food. If you're low in magnesium, B12, or vitamin D, cognitive function tanks. The Fix: 1) Prioritize whole foods 2) Consider targeted supplements 3) Get blood work done annually. 6. Digital overstimulation • Too many tabs • Too much noise • Too many notifications Constant stimulation burns out your focus circuits and overwhelms your nervous system. The Fix: 1) Block notifications during deep work. 2) Take regular digital detox breaks. 3) Protect your brain from 24/7 input. 7. Gut dysfunction Your gut is your second brain. If it's inflamed, leaking, or overrun by bad bacteria, your actual brain will feel it. The Fix: 1) Cut seed oils and processed foods. 2) Add fermented foods and fiber 3) Support digestion with enzymes if needed . 8. Sedentary lifestyle Movement boosts blood flow and neuroplasticity. No movement = poor circulation = reduced oxygen to the brain = brain fog. The Fix: 1) Walk 8-10K steps daily 2) Lift weights 3x per week 3) Include some form of cardio or zone 2 training The bottom line: Brain fog doesn't mean something is broken. It means your body is overwhelmed. • Simplify your inputs. • Support your biology. • Give your brain what it actually needs to thrive. Have any questions? Drop them below. & Follow me for more content like this.

🧠The Brain on Blood Sugar 🧠Your brain is an energy-hungry organ—consuming nearly 20% of your body’s total glucose supply. Stable blood sugar ensures neurons fire efficiently, memories form, and cognition stays sharp. 🌊But when blood sugar levels swing dramatically—especially with frequent spikes and crashes—your brain pays the price. 🧐What Happens During Glucose Fluctuations? 📈After a high-carb meal or sugary snack, blood sugar spikes, triggering an insulin surge to shuttle glucose into cells. Over time, this can lead to insulin resistance—even in the brain. This condition, sometimes referred to as “Type 3 Diabetes,” is now strongly associated with Alzheimer’s and other neurodegenerative diseases. My mother-in-law was suffering from this, but not anymore.🙏🏻 📉On the flip side, when blood sugar crashes, the brain is suddenly deprived of its primary fuel source. This can lead to: • Brain fog • Irritability • Anxiety • Difficulty focusing • Fatigue It’s not just how high your blood sugar goes—but how often and how rapidly it fluctuates—that matters. 🧠The Long-Term Cognitive Impact Chronically unstable blood sugar can lead to: ➡️Neuroinflammation: High glucose levels trigger inflammatory pathways that damage neurons over time. ➡️Oxidative stress: Excess glucose increases free radical production, impairing brain cell function. ➡️Vascular damage: Like diabetic neuropathy, unstable blood sugar damages the small vessels that nourish the brain. 🧐What Can You Do? The good news? You can stabilize your blood sugar naturally—and protect your brain. Here are a few foundational strategies: ✅Prioritize protein, healthy fats, and fiber in every meal. ✅Avoid refined sugars and ultra-processed carbs that spike insulin. ✅Incorporate intermittent fasting to improve insulin sensitivity. ✅Support your microbiome—gut health directly influences metabolic and brain health. ✅Use targeted supplements, such as chlorogenic acid-rich Yerba mate or fiber matrix blends, to reduce post-meal glucose spikes. ✅Move daily—especially with short walks after meals—to activate the hippocampus and improve glucose uptake. 🧠Cognitive decline doesn’t begin at 75—it often starts decades earlier. The small daily choices you make now—how you eat, move, sleep, and manage stress—can protect your brain in the long run. As someone deeply passionate about metabolic health, I believe we must move beyond symptom management and start addressing the root causes. Blood sugar matters—for your waistline, yes—but especially for your mind. 📲 Message me if you’d like a personalized plan to stabilize your blood sugar.