How does what we eat influence our mental health? In today's episode of the 'How to: Fitness' podcast, we take a deep dive into the relationship between diet and mental health. We discuss and studies and evidence to support the impact of different foods and diet patterns, such as Mediterranean and Japanese diets, on cognitive function and psychological well-being. We also discuss the emerging field of nutritional psychiatry, as well as the dangers of relying solely on diet and supplements for mental health treatment. Finally, we delve into the importance of hydration, the dangers of under-eating, and emphasize the value of enjoying food and making healthy choices that are sustainable in the long term. 02:11 The food we eat is responsible for fueling our brain. Our brain uses about 20% of the total energy we consume daily, and our focus can be directly correlated with our caloric intake. The brain cannot run on empty. 06:38 Many vitamins are needed to support brain function, and must be sourced from the food we eat. We talk about specific vitamins essential to our brain health. Do greens powders play a role in getting the micronutrients we need? 13:19 Our gut health is closely related to our brain function - think about feeling butterflies or knots in your stomach when feeling anxious. The link between the digestive system and the brain is a emerging field of study. 17:00 Mediterranean and Japanese diets have been found to have a positive correlation with gut and brain health, and supporting overall mental health. Something similar in these two diets is a focus on whole foods, fewer processed foods, and a focus on community. 22:30 There is a potential link between ultra-processed foods and risk of psychological distress, including depression and more anxious days. Alcohol consumption is also linked to poor mental health outcomes. 26:50 There are so many “uncontrollables” present in our lives and mental health, but we also have certain areas we can “control;” nutrition can be one of those “controllables.” The ability to choose how we fuel our bodies and the foods we buy IS a privilege. 31:00 What is nutritional psychiatry? It is an emerging field of practice that explores how the type of food we eat impacts our brain’s functionality. We have very mixed thoughts on this field of work as there are some concerning cons alongside the potential benefits. 35:01 We talk through practical tips to incorporate helpful food choices into our diets that can improve our mental health. These include more fruits and vegetables (and making them enjoyable), staying adequately hydrated, and ensuring we’re not underfueled. Due to limited space in show notes, email for references: [email protected] Don't miss future episodes! Subscribe to our podcast on Apple Podcasts, Spotify, or your favorite podcast platform. Follow along with Michael at @michaelulloapt on IG, Threads, Twitter, and Tik Tok https://www.michaelulloa.com/ Follow along with Kate at @klnutrition on IG and threads https://www.katelymannutrition.com/