All right, welcome back to book bites big ideas and small bites as always you got it today. We're really excited to Dive into a book called change your diet change your mind. Mm-hmm by dr.
Georgia Ede Yeah, this one's uh, this one's a good one. This is a really interesting one. So for those of you who don't know, dr.
Ede She's a Harvard trained psychiatrist. Oh, she has 25 years of experience Wow in nutritional and metabolic psychiatry That's quite a niche, isn't it? Yeah, it really is fascinating stuff though. It really is.
Yeah, and Yeah, the whole premise of the book is this powerful connection between what we eat right and our mental health, right? Absolutely. Yeah, so how what we eat can affect our mood our anxiety Our ability to overcome those things and even protect our memory. It's remarkable really how much influence Diet can have it really is on something as complex as the human brain So think of this as your shortcut to being well-informed, right? That's right We've done the heavy lifting important nuggets from this book for you.
Sit back relax and absorb the knowledge exactly Have you ever felt like your mood just tanks after eating certain foods? Oh, yeah, definitely like a food coma but for your emotions, yeah. Well, we're gonna dig into that today. Let's get into it.
So One of the first things that dr. Ede talks about. Mm-hmm is The modern mental health crisis.
Oh, right and the fact that a big one. It's a huge issue It's something like nearly 1 billion people worldwide have a mental health disorder. Wow.
That's a staggering number It's wild. That's almost what one in eight people globally. Yeah, it's a global epidemic Really massive and and really and not just adults either affecting kids And this is the thing is she's she really focuses on the fact that yeah, it's not just adults This includes one in five children and adolescents.
Yeah, that's really concerning. What is going on? It's a huge problem that we need to address for sure. Yeah, and and so her whole argument Yeah, is that the standard American diet right SAD as they call it the SAD diet ironically, right? All of the refined carbs Vegetable oils.
Yeah, the ultra processed foods the usual suspects Yeah are really contributing to this big time this whole crisis. Absolutely. I created she explains it It makes total sense by promoting inflammation Mm-hmm oxidative stress.
Yeah, and something called insulin resistance in the brain. Yeah, those three things are like the Unholy trinity of bad brain health according to the book. Yeah, so she lists a bunch of key culprits Oh, yeah hit us with the list of shame in terms of foods, right? Okay.
So first up. Yeah, we have refined carbohydrates Think sugar white flour and all those processed cereals then we have industrial seed oils Yeah, like soybean oil corn oil and canola oil Then of course, we have the ultra processed foods, which are basically just you know, Franken foods, right? Yeah, and then last but not least. Yeah, we have excess alcohol.
Okay, so it's not just the sugary stuff Yeah, it's not just the obvious culprits even things that seem healthy like some breads or those granola bars You grab on the go can be packed with hidden sugars and processed ingredients. Yeah, it's sneaky like you said sneaky So, how did these foods actually cause? Inflammation and oxidative stress. Okay, so picture this You eat a big bowl of sugary cereal.
Mm-hmm. What happens your blood sugar spikes? Okay, right all that glucose floods your system including your brain Yeah And when there's too much glucose hanging around it starts to bind to proteins Forming these nasty little compounds called advanced glycation and products or AG's for short Okay, these AG's are troublemakers. Mm-hmm.
They trigger inflammation Throughout the body including in the brain. Yes, and that inflammation leads to oxidative stress Which is basically like rust forming on your brain cells. It's not a pretty picture It's like double whammy exactly a double whammy of damage and the brain, you know It's not really built to handle that kind of constant assault.
Yeah, it's a delicate organ What happens then well when your brain is inflamed and under oxidative stress it can't function properly Neurotransmitters the chemicals that regulate mood and cognition get thrown off balance, you know Serotonin dopamine all those important messengers. Yeah, and this imbalance can manifest in a lot of ways Okay mood swings anxiety depression brain fog Difficulty concentrating, you know, it's like your brain is trying to run on fumes and Over time this chronic inflammation and oxidative stress can actually damage brain cells Leading to cognitive decline and even increasing the risk of neurodegenerative diseases like Alzheimer's Wow That's uh, it's scary stuff. That's really serious.
It is. Yeah, so but the good news is we can do something about it It's not all doom and gloom and and she really emphasizes that exactly we have the power to change our brain health through diet Yeah, we have the power. It's empowering.
Okay, so you mentioned insulin resistance, right? Yeah Yeah, that's a big one and she calls it a silent enemy. Mm-hmm. It sneaks up on you.
I like that Yeah, so we often hear about this in the context of like blood sugar regulation right diabetes and all that But how does it it's way more than that exert effect or mental health Okay, so insulin is this hormone that helps your cells take in glucose from the bloodstream? Right, and when you eat a lot of refined carbs, especially sugar Your body has to pump out a ton of insulin to deal with all that glucose Okay over time your cells can become resistant to insulin meaning they don't respond to it as well Okay, and this is where the trouble starts. Okay, because the brain relies on glucose for fuel Yeah, and if your brain cells are resistant to insulin, they can't get the glucose they need. Dr Ede calls this a brain brownout.
Oh, I like that. It's like your brain is running on low power. It's a good analogy, right? Yeah, so you get brain fog fatigue mood swings all that fun stuff.
Yeah, it's not fun. And the worst part is Chronic insulin resistance in the brain has been linked to an increased risk of neurodegenerative Diseases like Alzheimer's Alzheimer's. Yeah.
Okay, so it's not something to take lightly. Yeah, so this is you know, really serious stuff Yeah, it is So, how do you know if this is affecting you? Well, there are some signs to look out for okay elevated fasting insulin levels It's the high triglycerides and low HDL cholesterol increased waist circumference Fatty liver disease and even skin tags or dark patches on the skin. Okay, so if you're noticing any of those signs It's definitely worth getting checked out for checking out.
Yeah for sure. Okay, so yeah, the book talks a lot about potential solutions, right? Yeah, yeah, and one of the things she really digs into yeah is Ketogenic diets, you know, yeah, it's all the rage these days. Yeah So for those reason who don't know what that is, can you break it down for us? Okay, so the ketogenic diet is basically a very low carb high fat diet You drastically reduce your intake of carbohydrates like bread pasta rice Sugar and you replace them with healthy fats like avocado nuts olive oil Mm-hmm, and you eat a moderate amount of protein Okay, this forces your body to switch from using glucose as its primary fuel source To using ketones, okay, which are produced by the liver from fat So you're basically running your body on fat instead of sugar.
Yeah, it's a pretty radical shift and what's the benefit of that? Well, according to dr. Ede and a growing body of research Ketogenic diets can have a number of benefits for mental health Okay, first of all by reducing carbs, you reduce those blood sugar spikes Yeah, and the resulting inflammation and oxidative stress we talked about earlier Ketones themselves may have neuroprotective effects. Okay, meaning they protect brain cells from damage.
Uh-huh They can also improve mitochondrial function, which is basically like boosting the energy production in your brain cells Mm-hmm, and some studies suggest that keto can help rebalance neurotransmitter activity that potentially increasing the production of GABA Which is a calming neurotransmitter. Yeah So there are a lot of potential there's a lot of promising research out there benefits. Yeah, and Anecdotally many people report significant improvements in their mood anxiety and cognitive function when they switch to a keto diet Yeah, now the book goes into detail about yeah different food groups and their effect She's got some strong opinions on that for sure on the brain.
Yeah, and this is where it gets a little controversial This is where things get interesting. Yeah She makes a case yeah for animal foods being She's a big proponent of animal foods. Yeah important for brain health She believes they're essential actually and that's yeah, maybe not something every guy goes against the grain of a lot of current dietary advice Agrees with yeah, exactly.
So yeah, what's her argument there? Well, she basically argues that animal foods are the most nutrient-dense foods on the planet They provide the most complete and bioavailable forms of many essential nutrients Okay that are critical for brain function She challenges the idea that all red meat is bad and she emphasizes that animal products offer a unique nutritional profile Okay, that just can't be replicated by plant-based foods alone. Okay, so What are some of those key nutrients she's talking about? Okay. So first off we have complete protein Which provides all the essential amino acids our bodies need.
Yeah, then we have those essential omega-3 fatty acids DHA and EPA. Mm-hmm, which are crucial for brain cell structure and communication and you find those primarily in fatty fish, right? Yeah, and then we have highly absorbable forms of vitamin B 12 iron and zinc All of which are important for various brain functions Animal foods are also a great source of choline Okay, which is vital for memory and neurotransmitter production Yeah, and then you have creatine and karnicin which play a role in brain energy and protection. Wow, that's yeah It's quite a pack what a list.
Yeah, it is. So on the flip side. She also Expresses concerns about plant-based foods.
She does. Yeah, this is where she gets some pushback Yeah, I mean this is yeah, it's definitely a controversial stand pretty big part of her argument. Yeah, it is So what's your perspective there? So she believes that many plant foods contain compounds that can actually be harmful to brain health Okay, these are things like lectins phytates oxalates goitrogens and solid slates She argues that Plants have evolved these compounds as a defense mechanism to deter animals from eating them.
Yeah, so they're basically toxins and anti-nutrients Yeah Now I know this is a controversial topic and there's a lot of debate about the actual impact of these compounds on human health Right, but dr. Ede makes a pretty compelling case based on the research she presents. So it's definitely something to consider So, what does she recommend people do? Well, she introduces this concept called the quiet diet Which is basically a way of eating that minimizes inflammation oxidative stress and insulin resistance While also reducing exposure to potential plant toxins and food sensitivities.
Okay, there are three variations of the quiet diet Quiet paleo Quiet keto and quiet carnivore. Yeah, what are those? So quiet paleo is basically a paleo diets with the focus on low toxin plant foods Okay, quiet keto is a ketogenic diet with the same focus on low toxin plants and quiet Carnivore is well pretty much what it sounds like a diet that consists primarily of animal products So no plants at all pretty much. Yeah, but it's not meant to be a long-term solution It's more of a reset for people with severe food sensitivities Okay, the idea is to eliminate all potential triggers and then gradually Reintroduce foods one at a time to see what you tolerate.
So it's a real personalized approach exactly It's all about finding what works best for you. Okay. Now you mentioned food sensitivities, right? Yeah, yeah, and those can be pretty sneaky.
It can be. Yeah. So, how do you even know what you're sensitive to? Well, that's where an elimination diet comes in.
Oh, you basically Eliminate all the common food allergens for a period of time usually a few weeks And then you gradually reintroduce them one at a time and see how you react Oh, yeah, so you might notice things like bloating gas diarrhea headaches fatigue brain fog Skin problems all sorts of things. Yeah, it can be really helpful in identifying those hidden sensitivities So she recommends doing that she does yeah, especially if you're experiencing any unexplained health issues, okay Yeah, so the book also talks about nutrition during pregnancy and early childhood, right? Those first 1,000 days Yeah, why is that so crucial? Well those first 1,000 days from conception to around two years of age Mm-hmm are a critical window for brain development. Yeah, it's like the foundation is being laid For everything that comes after yeah, so adequate nutrition during this time is absolutely essential and what are some of the key nutrients for brain? Okay, so we've got choline.
Mm-hmm, which is crucial for brain development and memory Yeah, DHA, which is an omega-3 fatty acid that's vital for brain structure Okay iron, which is essential for oxygen transport in the brain Folate which is critical for neural tube development. Okay, and iodine, which is necessary for thyroid hormone production Yeah, which in turn is essential for brain development. So those are the big ones.
Yeah the foundational Yeah, the building blocks of a healthy brain building blocks exactly. So this all kind of ties back to her Perspective on plant-based diets, right? Yeah, this is another area where she's a bit controversial So given her emphasis on animal foods, yeah, what's her take on veganism and vegetarianism? Well, she expresses concern about the potential for nutrient deficiencies on these diets Okay, particularly in areas like vitamin b12 DHA iron zinc and choline She argues that while some people may thrive on plant-based diets Yeah, there's not enough evidence to support them for everyone, especially for optimal brain health So she's not saying it's impossible to be healthy. No, not at all on a plant-based diet She just believes that it requires a lot of careful planning and supplementation Okay to ensure you're getting all the nutrients you need Yeah, and it sounds like she really encourages people to kind of figure out she's a big advocate for personalized nutrition What works best for them? Absolutely.
Yeah. Yeah, she believes there's no One-size-fits-all approach to diet. Yeah, and that we all need to experiment and find what makes us feel our best Okay, so yeah, what are some of the steps she recommends for people who want to kind of figure that out? Okay So she suggests starting with the more foundational approach.
Mm-hmm Like the quiet paleo framework for a few weeks to see how you feel. Mm-hmm You can monitor your mood your energy levels your sleep. Okay, any changes in your mental state? Mm-hmm, if you're not seeing the revolts you want, yeah, you can transition to quiet keto Okay, and if you have multiple food sensitivities, mm-hmm, you might want to start with quiet carnivore.
Okay, the key is to Gradually reintroduce foods. Mm-hmm one at a time. Okay and pay close attention to how you react Yeah, so it's really about listening to your body.
Exactly. Your body will tell you what it needs. Yeah Yeah, so this book has obviously sparked a lot of conversation, oh, yeah, it's definitely a conversation starter Yeah, what's the general reception to it? Well, it's been a bit mixed to be honest Okay, some people absolutely love it.
They praise the book for its detailed Science-backed exploration of the diet mental health connection. Okay, they find it insightful transformative even yeah, but others are More critical. Mm-hmm.
They find dr Eads stance on plant-based foods too restrictive. Okay, and some worry that the book could potentially encourage Disordered eating patterns. Mm-hmm.
So it's definitely a book that people have strong opinions about Yeah, but even the people who disagree with her. Yeah seem to find value Exactly the core message. Yeah, I think most people can agree that diet plays a huge role in mental health Yeah, and that's really what she's trying to get across.
That's the main takeaway for sure the book also Has a helpful FAQ section. Oh, right. Yeah that really summarizes.
Yeah It's a good restore a lot of the key points. Mm-hmm. So can you touch on some of those? Okay, so the FAQ Really emphasizes how much diet can impact our mood anxiety and cognitive function It highlights the importance of eating whole unprocessed foods Particularly animal products.
Yeah, and it warns about the dangers of processed foods Mm-hmm. It also talks about the link between insulin resistance and mental health Yeah, and the potential benefits of ketogenic diets Okay, and it even addresses the keto flu which is that initial adjustment period some people experience when they first go keto Yeah, so it's a really good overview of the key concepts in the book So are there any quotes from the book that really stand out to you? Oh There are a few that really resonated with me. One is most of us have been feeding our brains Improperly our entire lives.
Yeah, which is you know, kind of a sobering thought it really is but also Empowering because it means we have the power to change Yeah Another one is changing your mind with diet requires changing your mind about diet Which I think speaks to the need for a paradigm shift. Yeah, and how we think about food Yeah, we often don't think about food as medicine exactly we see it as pleasure as comfort right as a Social activity. Yeah, but it's so much more than that.
Yeah, it really is. It's literally the fuel that powers our brains Okay, and I think that's a good place a good place to leave it to leave it, right? Yeah, so the big takeaway from change your diet change your mind Is that what we eat has a huge impact on how we feel a profound impact, right? mentally and emotionally absolutely So think of this as your true cheat cheat sheet right a better brain health to better brain health Yeah, we've given you all the we've done the hard work of sifting through the research and extracting the most important nuggets Yeah, yeah, and we really encourage you to check out the book. Definitely if you're interested in Learning more.
Yeah. Yeah, if you enjoyed this episode of book bites. Mm-hmm.
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