EPI 259: Foods For Brain Health With Dr. Drew Ramsey - Author of "Healing The Modern Brain: Nine Tenets To Build Mental Fitness And Revitalize Your Mind"

Show notes: (0:00) Intro (1:12) How nutrition became part of his psychiatry practice (5:45) Brain chemistry, mood, and mental fitness (9:02) The role of medication, therapy, and lifestyle habits (17:19) The nine tenets of mental fitness (21:43) Nutrient density and why it matters for the brain (23:13) Folate, B vitamins, and depression risk (27:21) Top brain food categories (34:16) Pasta, Mediterranean eating, and brain health (39:59) Whole foods, keto, and processed food reduction (48:30) Lower-carb eating, healthy fats, protein, and mental health (54:42) Where to find Dr. Ramsey's book and resources (57:35) Outro   Who is Dr. Drew Ramsey?   Dr. Drew Ramsey is a board-certified psychiatrist, psychotherapist, author, and leading voice in nutritional psychiatry. He is the founder of the Brain Food Clinic, a digital mental health practice, and Spruce Mental Health in Jackson, Wyoming. His work focuses on helping people improve their mental health through evidence-based care, food, movement, sleep, connection, and daily habits. Dr. Ramsey is the author of Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind, as well as the international bestseller Eat to Beat Depression and Anxiety and the award-winning cookbook Eat Complete. Through his books, clinical work, courses, and public education, he helps people build stronger mental fitness and better brain health. Connect with Dr. Ramsey: Website: https://drewramseymd.com/ LinkedIn: https://www.linkedin.com/in/drew-ramsey-md-7640a412 IG: https://www.instagram.com/drewramseymd/?hl=en   Grab a copy: https://drewramseymd.com/books-publications/ Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (1:22) Justin Donald's early career and first business lessons (4:29) Defining financial freedom and passive income goals (6:34) Calculating survival, lifestyle, and ideal income (9:06) Choosing family time over constant work (16:01) Using real estate to create financial freedom (21:49) Why real estate is a strong wealth-building path (24:37) The danger of too much leverage (31:20) How Justin's team reviews deals and avoids red flags (41:12) Where to find Justin's book, podcast, and resources (45:15) Outro Who is Justin Donald?   Justin Donald is the founder of The Lifestyle Investor, a financial education company that teaches entrepreneurs, executives, and investors how to build wealth through passive income, cash flow investing, real estate, private deals, and smart deal structure. He is the #1 bestselling author of The Lifestyle Investor: The 10 Commandments of Cash Flow Investing for Passive Income and Financial Freedom and is known as the "Warren Buffett of Lifestyle Investing" for helping people grow their money without creating another full-time job. Connect with Justin:   Website: https://lifestyleinvestor.com/ LinkedIn: https://www.linkedin.com/in/justinwdonald/ IG: https://www.instagram.com/justindonald/   Grab a copy: The Lifestyle Investor   Tune in to his podcast: The Lifestyle Investor – Investing, Passive Income, Wealth Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:33) Meet Dr. Nicholas Fabiano and his work in lifestyle psychiatry (4:41) Exercise, depression, prevention, and treatment (9:50) How to "prescribe" exercise using the FITT principle (15:38) Nutrition, ultra-processed foods, and mental health (17:46) Microplastics, processed foods, and exposure risks (23:58) Creatine for depression, cognition, and brain energy (28:21) Creatine, sleep loss, and cognitive performance (35:42) Sleep hygiene tips that support better rest (38:56) How CBT helps change thoughts, behaviors, and mood (43:18) CBT vs. longer-term talk therapy (45:53) Where to follow Dr. Nicholas Fabiano (46:35) Outro   Who is Dr. Nicholas Fabiano?   Dr. Nicholas Fabiano is a psychiatry resident and researcher at the University of Ottawa Department of Psychiatry. His work focuses on the connection between physical and mental health, with special interest in lifestyle psychiatry, exercise, nutrition, sleep, and supplements like creatine. He studies how these tools may support the treatment and prevention of mental health conditions, especially depression. Dr. Fabiano brings both research knowledge and a practical, patient-centered view to mental health care, helping people understand that small daily habits can play a meaningful role in how they feel, think, and function. Connect with Dr. Nicholas:   Website: https://www.nicholasfabiano.ca/ LinkedIn: https://www.linkedin.com/in/ntfabiano/ X: https://x.com/NTFabiano IG: https://www.instagram.com/ntfabiano/ Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:00) Heather Moyse's Olympic and athletic background (2:19) Champion mindset and value-based choices (7:48) Parenting, support, and being your child's biggest fan (20:54) Regret, potential, and choosing the right path (29:29) One step back, two steps forward (32:43) Redefining realistic and breaking limits (43:35) The Podium Process: dream, plan, pursue, achieve (46:05) "How close can I get?" as a mindset tool (50:43) Heather's book, coaching, and where to find her   Who is Heather Moyse?   Heather Moyse is one of Canada's most accomplished multi-sport athletes, a four-time Olympian and two-time Olympic gold medalist in two-woman bobsled, winning gold at the 2010 Vancouver Winter Games and again in 2014. She was also a standout member of Canada's senior women's rugby team, helping lead the team to silver at the 2013 Rugby Sevens World Cup and earning top scorer honors at the 2006 and 2010 World Cups. In 2016, she became the first Canadian woman inducted into the World Rugby Hall of Fame. Heather has also represented Canada in track cycling, holds a master's degree in occupational therapy, and is a sought-after motivational speaker and author of Redefining Realistic. Today, she helps people build a champion mindset, challenge limiting beliefs, and discover what they are truly capable of achieving. Connect with Heather: Website: https://www.heathermoyse.com/ LinkedIn: http://linkedin.com/in/heather-moyse✨-oly-bsc-mscot-15976550 IG: https://www.instagram.com/heathermoyse/ Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (0:34) High-functioning depression research (4:36) Red flags and loss of joy (10:03) Biopsychosocial model (19:39) Happiness vs. joy (25:45) Intentional resting and grounding (32:32) The Five V's method (43:46) Routines, sunlight, movement, and productivity (45:25) Where to find Dr. Judith (45:46) Outro Who is Dr. Judith Joseph?   Dr. Judith Joseph, M.D., M.B.A., is a board-certified psychiatrist, researcher, educator, and mental health advocate known for her work in high-functioning depression, women's mental health, menopause, and reclaiming joy. She is Chair of the Women in Medicine Initiative at Columbia University Vagelos College of Physicians & Surgeons, a clinical assistant professor at NYU Langone Medical Center, and an adjunct instructor at Harvard T.H. Chan School of Public Health. As principal investigator of Manhattan Behavioral Medicine, she has led more than 130 clinical research studies and conducted the first peer-reviewed clinical study on high-functioning depression, which informed her bestselling book High Functioning. Dr. Judith has received national recognition for her advocacy and thought leadership, including honors from Congress, PopSugar, VeryWell Mind, the NAACP, CNN, TikTok, LinkedIn, and major health organizations. She has spoken at the White House, the United Nations, Ivy League universities, Fortune 500 companies, and leading media and technology platforms, while also appearing on major television programs and contributing to Forbes. A graduate of Duke University, Columbia University College of Physicians and Surgeons, and Columbia Business School, she completed her psychiatry residency at Columbia and her child and adolescent psychiatry fellowship at NYU Langone, and she currently lives in New York City. Connect with Dr. Judith: Website: https://drjudithjoseph.com/ LinkedIn: https://www.linkedin.com/in/drjudithjosephmdmba/ IG: https://www.instagram.com/drjudithjoseph/   Tune in: https://drjudithjoseph.com/podcast/   Grab a copy: https://highfunctioningbook.com/   Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (1:07) Why weight loss is not the same as weight health (7:07) Antibiotics, gut health, and long-term repair (9:28) A real patient story: pizza, digestion, and hope (20:33) Gut assessment, testing, and healing basics (26:56) GLP-1s as hormone support, not a quick fix (37:43) Who should and should not use GLP-1s (42:11) New oral GLP-1 options and concerns (46:23) Why expert guidance matters (48:40) Where to find Ashley and her resources (53:14) Outro Who is Ashley Koff, RD?   Ashley Koff, RD, is a USA Today bestselling author, registered dietitian, and founder of The Better Nutrition Program. With more than 25 years of experience, she has helped reshape the conversation around sustainable weight health by moving beyond traditional dieting and focusing on digestion, hormones, blood sugar, inflammation, and personalized nutrition. In her book Your Best Shot, Ashley introduces a practical system for understanding and supporting weight health hormones, including GLP-1s, whether someone is using medication or not. Her work helps people feel more informed, hopeful, and empowered in their health journey. Connect with Ashley: Website: https://thebetternutritionprogram.com/ LinkedIn: https://www.linkedin.com/in/ashley-koff/   Grab a copy: https://thebetternutritionprogram.com/your-best-shot/   Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram    

Show notes: (0:00) Intro (1:01) Dr. Tommy Wood's background in neuroscience and performance (3:00) Brain injury, concussions, and dementia risk (4:36) Why many dementia cases may be preventable (8:49) Hearing loss, vision loss, and brain stimulation (10:33) Air pollution, air filters, and B vitamins (14:29) Blood pressure, stress, and dementia prevention (20:58) Homocysteine, B vitamins, and omega-3s (26:22) Fish oil, omega-3 index, and supplement quality (33:55) Learning skills, sports, video games, and brain training (41:44) Sleep, recovery, alcohol, and long-term brain health (47:58) Where to find Dr. Tommy (49:02) Outro Who is Dr. Tommy Wood?   Dr. Tommy Wood is a neuroscientist, researcher, and athletic performance consultant focused on brain health, human performance, and long-term cognitive function. He is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his lab studies brain health across the lifespan, including newborn brain injury, adult brain trauma, concussions, and dementia risk. Dr. Wood earned his biochemistry degree from the University of Cambridge, his medical degree from the University of Oxford, and his PhD in Physiology and Neuroscience from the University of Oslo. He has published many scientific papers, lectured around the world, and worked with professional athletes, Olympians, world champions, and Formula 1 drivers. He is also the author of The Stimulated Mind and co-host of the Better Brain Fitness podcast. Connect with Dr. Tommy: Website: https://www.drtommywood.com/ LinkedIn: https://www.linkedin.com/in/thomas-wood-35b685a8/ IG: https://www.instagram.com/drtommywood/   Grab a copy: https://www.drtommywood.com/stimulated-mind   Tune in: https://www.drtommywood.com/podcast Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram    

Show notes: (0:00) Intro (1:00) Introduction to Rich Diviney and his Navy SEAL background (3:04) What attributes are and how they shape performance (8:12) How to improve traits like patience and empathy (14:56) Turning stress into success through uncertainty (18:09) The "Moving Horizons" tool for staying focused (25:49) Why clear objectives give you direction (28:15) How identity shapes behavior and choices (38:34) How teams and businesses can apply these ideas (41:47) Final advice on growth outside your comfort zone (42:50) Outro Who is Rich Diviney?   Rich Diviney is a retired Navy SEAL commander, bestselling author, leadership expert, and performance coach. During his 20-plus-year military career, he completed more than 13 overseas deployments and served as the officer in charge of selection, assessment, and training for a specialized SEAL command. He also helped create the SEALs' "Mind Gym," a program built to improve mental performance under pressure. Since retiring in 2017, Rich has worked with business leaders, athletes, military teams, and major organizations to help people perform better under stress, challenge, and uncertainty. He is the author of The Attributes: 25 Hidden Drivers of Optimal Performance and Masters of Uncertainty: The Navy SEAL Way to Turn Stress Into Success for You and Your Team. Connect with Rich: Website: https://theattributes.com/ LinkedIn: https://www.linkedin.com/in/richdiviney/ Instagram: https://www.instagram.com/rich_diviney/ Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (1:18) Dr. Sheri's background and how books sparked her love for neuroscience (2:30) Writing Cutting a Path while training and raising kids (5:04) Meditation, yoga, stress, and staying calm under pressure (10:27) Gratitude, perspective, and finding meaning in hard moments (14:17) Taking risks and avoiding regret later in life (17:54) Simple brain health habits that matter (22:16) Why being sedentary can hurt brain health (23:31) Supplements, turmeric, resveratrol, and longevity (24:49) Food choices, protein, Mediterranean eating, and green tea (25:54) Yoga for spine health and safe movement after surgery (30:42) Dr. Dewan's children's book and tiger conservation (32:54) Charity surgery, global medicine, and giving back (35:46) AI, robotics, and the future of surgery (38:08) Full body scans, risks, benefits, and patient stress (42:08) Where to follow Dr. Sheri Dewan (42:37) Outro Who is Dr. Sheri Dewan?   Dr. Sheri Dewan is a board-certified neurosurgeon, bestselling author, and Chair of Neurosurgery at Ascension Health, as well as a Clinical Professor at The Chicago Medical School. One of the relatively few board-certified women neurosurgeons in the United States, she was inspired in part by her mother's ruptured brain aneurysm and the life-saving care she received. Dr. Dewan is the author of Cutting a Path: The Power of Purpose, Discipline, and Determination, where she shares lessons on purpose, discipline, motherhood, and perseverance in medicine. Beyond surgery, she is involved in global health work, charity surgeries in Southern India, women's leadership in neurosurgery, and tiger conservation through her children's book project. Connect with Dr. Sheri Website: https://www.drsheridewan.com/ IG: http://instagram.com/drsheridewan   Grab a copy: https://www.drsheridewan.com/order-books Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (0:56) Ty Beal's personal path into nutrition (1:51) His core food philosophy (5:59) Eating out, seed oils, and fried foods (10:04) How the nutritional value score works (14:31) Animal vs. plant protein quality (16:39) How much protein most people need (23:33) Top nutrient-dense foods (29:58) Soy, hormones, and health myths (35:30) Simple steps to improve your diet (44:25) Diet soda, sweeteners, and better drink choices (47:11) Where to find and learn more about Ty (48:02) Outro Who is Ty Beal, PhD?   Ty Beal, PhD, is a nutrition scientist, Senior Technical Specialist at the Global Alliance for Improved Nutrition, and host of The Ty Beal Show. His work focuses on diet quality, micronutrients, food processing, animal-source foods, and how food choices affect human health. He leads food systems data and analytics work at GAIN and has advised major global organizations, including WHO, FAO, and UNICEF. Ty is known for making nutrition science clear, practical, and grounded in evidence. He has published more than 60 scientific papers and has been cited over 7,000 times, bringing deep research experience to conversations about healthy, sustainable diets. Connect with Ty: Website: https://tybeal.com/ LinkedIn: https://www.linkedin.com/in/tybeal X: https://x.com/TyBealPhD/ IG: https://www.instagram.com/tybealphd/ Tune in: https://tybeal.com/podcast/ Links and Resources: Peak Performance Life  Peak Performance on Facebook Peak Performance on Instagram