Diet Diversity: How the Foods We Eat Impact our Mental Health

**Become a Nutrimind Member and Support My Work!**⁠⁠⁠⁠⁠⁠ ($7-$13/month) Ever wonder if there's any truth to those advertisements about magnesium spray? Well, look no further: I've looked into the research FOR you! Today I break down the research on magnesium spray and tell you the truth about if it works, how to absorb it, and who might benefit from it. Scroll down to find specific topics and jump to that time in the episode. As always, nutrition does not heal mental health; however, it can support the management of symptoms. To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@Nutrimindcoach ⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠**The Nutritional Mental Health Newsletter** ⁠⁠⁠⁠⁠⁠⁠⁠⁠(FREE) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (03:27) Magnesium's role in the body (06:23) Can magnesium be absorbed by the skin? (10:46) Research studies on magnesium spray (22:44) Topical magnesium for active labor study (24:58) Recap (29:20) How to make your own magnesium spray REFERENCES Al Bakir, I., Adaba, F., Patel, K., & Nightingale, J. (2018). Topical magnesium therapy treats hypomagnesaemia in some ileostomy patients. Clinical Nutrition, 37(Supplement 1), S69. ⁠https://doi.org/10.1016/j.clnu.2018.06.1284⁠ Arezoo Heydari, Nourossadat Kariman, Zahra Naeje, & Farzaneh Ahmadi. (2018). Effect of Topical Application of Magnesium Sulfate on the Intensity of Labor Pain: Double Blind Clinical Trial. Majallah-i Zanān, Māmā̓ī va Nāzā̓ī-i Īrān, 21(5), 58–65. ⁠https://doi.org/10.22038/ijogi.2018.11385⁠ Athavale, A., Miles, N., Pais, R., Snelling, P., & Chadban, S. J. (2023). Transdermal Magnesium for the Treatment of Peripheral Neuropathy in Chronic Kidney Disease: A Single-Arm, Open-Label Pilot Study. Journal of Palliative Medicine, 26(12), 1654–1661. ⁠https://doi.org/10.1089/jpm.2023.0229⁠ Engen, D. J., McAllister, S. J., Whipple, M. O., Cha, S. S., Dion, L. J., Vincent, A., Bauer, B. A., & Wahner-Roedler, D. L. (2015). Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: a feasibility study. Journal of Integrative Medicine, 13(5), 306–313. ⁠https://doi.org/10.1016/S2095-4964(15)60195-9⁠ Jain, V., Urvashi, Khan, J., & Gambhir, S. (2023). A randomized controlled trial of transdermal magnesium oil for chronic low back pain management. Journal of Cardiovascular Disease Research (Journal of Cardiovascular Disease Research), 14(4), 1992–1997. Kuriyama, A., Maeda, H. & Sun, R. Topical application of magnesium to prevent intubation-related sore throat in adult surgical patients: a systematic review and meta-analysis. Can J Anesth/J Can Anesth 66, 1082–1094 (2019). ⁠https://doi.org/10.1007/s12630-019-01396-7⁠ Lindsy Kass, Andrea Rosanoff, Amy Tanner, Keith Sullivan, William McAuley, & Michael Plesset. (2017). Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PLoS ONE, 12(4), e0174817. ⁠https://doi.org/10.1371/journal.pone.0174817⁠ Navin Chandrakanth Chandrasekaran, Sanchez, W. Y., Mohammed, Y. H., Grice, J. E., Roberts, M. S., & Barnard, R. T. (2016). Permeation of topically applied Magnesium ions through human skin is facilitated by hair follicles. Magnesium Research, 29(2), 35–42. https://doi.org/10.1684/mrh.2016.0402Rahmanian, E., Tanideh, N., Karbalay-doust, S., Mehrabani, D., Rezazadeh, D., Ketabchi, D., EskandariRoozbahani, N., Hamidizadeh, N., Rahmanian, F., & Namazi, M. R. (2024). The effect of topical magnesium on healing of pre-clinical burn wounds. Burns, 50(3), 630–640. ⁠https://doi.org/10.1016/j.burns.2023.10.015⁠

**Become a Nutrimind Member and Support My Work!**⁠⁠⁠⁠ ($7-$13/month) Today's interview is with  @dietitian.gabrielle  - one of many people's favorite gut health dietitian content creators! We get into some of both of our favorite topics, such as how to help your gut, what role mental health plays, and some of our current knowledge on the gut microbiome research. I hope you enjoy it as much as we did! Scroll down to find specific topics and jump to that time in the episode. To learn more about Gabrielle, visit her Instagram , TikTok, and YouTube @dietitian.gabrielle! As always, nutrition does not heal mental health; however, it can support the management of symptoms. To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠⁠⁠⁠⁠⁠@Nutrimindcoach ⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠**The Nutritional Mental Health Newsletter** ⁠⁠⁠⁠⁠⁠⁠(FREE) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (05:25) Disordered Eating, Stress, & Gut Health (12:02) Supplements and Gut Health (17:07) Gut Microbiome and Mental Health (21:27) Steps to Improving Gut Health (29:10) What If I'm Sensitive to Fiber?

⁠**Become a Nutrimind Member and Support My Work!**⁠⁠ ($7-$13/month) Today's interview is with my friend and educator June Klingberg. June experiences both ADHD (Attention-Deficit Hyperactivity Disorder) as well as PMDD (Premenstrual Dysphoric Disorder). We talk about what it's like to have both of these and some nutritional background for how to improve symptoms. To learn more about June, visit her Instagram @rhubarbdigital.co. To purchase her paid and free material, click this link! Here are a few people I recommend following for PMDD content (including June): Ellisha the PMDD Girlie + Melissa Azzarro (The hormone dietitian) Scroll down to find specific topics and jump to that time in the episode. As always, nutrition does not heal mental health; however, it can support the management of symptoms. To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠⁠⁠⁠@Nutrimindcoach ⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠**The Nutritional Mental Health Newsletter** ⁠⁠⁠⁠⁠(FREE) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (02:52) June's experience with ADHD + PMDD (30:24) Female hormones + ADHD (37:26) Medication, ADHD, and PMDD (42:37) Food and ADHD (51:36) Nutrients that help ADHD and PMDD (1:14:43) Herbal approaches (1:21:47) What foods to avoid

⁠**Become a Nutrimind Member and Support My Work!**⁠ ($7-$13/month) Today's interview is with science communicator and author of Nutrivore: Dr. Sarah Ballantyne! Dr. Sarah and I chat about the current nutritional research and dietary guidelines regarding the best eating patterns for both physical and mental health. Scroll down to find specific topics and jump to that time in the episode. As always, nutrition does not heal mental health; however, it can support the management of symptoms. To learn more about Dr. Sarah, her content and how to support her, visit her Instagram at ⁠⁠⁠⁠@drsarahballantyne ⁠and her website here. To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠⁠⁠@Nutrimindcoach ⁠⁠⁠⁠ ⁠⁠⁠⁠**The Nutritional Mental Health Newsletter** ⁠⁠⁠⁠(FREE) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (01:33) What is the Nutrivore philosophy? (10:31) Why focus on diet over supplementation? (16:48) The 12 foundational food families (27:27) Approaching diet diversity with ADHD/ARFID/Autism (39:16) How enjoyment plays a part in diet (44:54) Debunking common food fears (58:51) The gut microbiome (01:10:14) Restrictive vs. permissive eating

Today's solo episode breaks down the science of how protein impacts ADHD. How much protein should we be eating? Why? How does it impact our brain? What's the research on ADHD and protein? All this and more in this mini solo-episode! As always, nutrition does not heal mental health; however, it can support the management of symptoms. To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠⁠⁠@Nutrimindcoach ⁠⁠⁠⁠ ⁠⁠⁠**The Nutritional Mental Health Newsletter** ⁠⁠⁠(FREE) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries.

Today's interview is with registered dietitian and personal trainer Chelsea Clarke, the face behind the account @soberishnutrition! Chelsea and I chat in depth about the impacts of alcohol on not just our brain, but also our body. We dive into how alcohol disrupts our neurotransmitters, blood sugar, sleep, and more. Later on, we discuss what role nutrition has to play in alcohol consumption: from alcohol's impact on our gut microbiome to what to expect nutritionally as you begin to reduce your alcohol intake. Scroll down to find specific topics and jump to that time in the episode. As always, nutrition does not heal mental health; however, it can support the management of symptoms. To learn more about Chelsea, her content and her 1:1 support, visit her Instagram at ⁠⁠⁠⁠@soberishnutrition and her services platform ⁠⁠⁠here.⁠⁠ To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠⁠@Nutrimindcoach ⁠⁠⁠ ⁠⁠**The Nutritional Mental Health Newsletter** ⁠⁠(FREE) ⁠⁠**Eating with ADHD Group Program Info**⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (00:55) Chelsea's story and journey (08:56) Alcohol's impact on dopamine, GABA, and brain structure (23:04) Alcohol's impact on the gut microbiome (28:01) Alcohol use and eating disorders (32:12) Nutrient deficiencies associated with alcohol use (37:00) Using nutrition through withdrawal (47:12) Approaching alcohol use with self-compassion (53:02) Closing

Today's guest is Hashmin, a recent intern from the Center for Nutritional Psychology. In the first half we discuss her experiences of nutrition throughout her life, and in the second half we talk about both the scientific and alternative practices to improve brain fog symptoms: nutrition, herbs, sleep, oils, etc! The easiest way you can support me and what I do is to follow and rate this podcast! You can also find me on Instagram, TikTok, and Threads @Nutrimindcoach. My website is ⁠www.nutrimindcoaching.com⁠ for more details on my programs. Here's my⁠ LINKTREE⁠ to get access to my free and paid content, including: - The Nutritional Mental Health Newsletter - Free E-Books on nervous system regulation, ADHD eating, and PMDD nutrition - My website - My storefront (I work as an herbalist as well!) - My group coaching (ADHD) and 1:1 services (ADHD, depression, and PMDD; ask about HSA/FSA reimbursement!) As always, I love hearing from everyone so send me an email at [email protected] or DM me on Instagram @nutrimindcoach.

If you've ever wondered about the SCIENCE behind vitamin D production and how to really improve the production of it in your body, this is the podcast for YOU. I break down the pathways of Vitamin D production and chat more about what the research indicates about Vitamin D and mental health. Whether you want to improve it to help your ADHD, depression, or anxiety, this solo episode is going to be one of the most helpful ones you'll hear. **AS ALWAYS, nutrition does not heal mental health; however, it can support mental health management.** The easiest way you can support me and what I do is to follow and rate this podcast! You can also find me on Instagram, TikTok, and Threads @Nutrimindcoach. My website is www.nutrimindcoaching.com for more details on my programs. Here's my LINKTREE to get access to my free and paid content, including: - The Nutritional Mental Health Newsletter - Free E-Books on nervous system regulation, ADHD eating, and PMDD nutrition - My website - My storefront (I work as an herbalist as well!) - My group coaching (ADHD) and 1:1 services (ADHD, depression, and PMDD; ask about HSA/FSA reimbursement!) As always, I love hearing from everyone so send me an email at [email protected] or DM me on Instagram @nutrimindcoach.

Today's interview is with Registered dietitian and exercise physiologist Abbey Roberts, the face behind the account fork.diet.culture! Abbey and I chat in depth about body image, body neutrality and positivity, and challenging our own anti-fat biases. We dive into how diet culture impacts our mental health and the connections it has to alt-right 'crunchy' movements such as MAHA (Make America Healthy Again). By breaking down the roots and the motivations of both sides, Abbey and I showcase the impact your vote truly will have on not just your health, but also the health of everyone around you. Food is political, so let's get into it. Scroll down to find specific topics and jump to that time in the episode. As always, nutrition does not heal mental health; however, it can support the management of symptoms. To learn more about Abbey, her content and her 1:1 support, visit her Instagram at ⁠⁠⁠@fork.diet.culture and her services platform ⁠⁠here.⁠ She also has her podcast, Hangry Thoughts, that you can find on all major platforms! To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠⁠@Nutrimindcoach ⁠⁠ ⁠**The Nutritional Mental Health Newsletter** ⁠(FREE) ⁠**Eating with ADHD Group Program Info**⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (01:44) Body Image and Body Neutrality (09:05) Social Media + Health Messaging (21:25) Diet Culture's Impacts on Mental Health (31:17) Crunchy/Alt-right Health Roots (41:24) How Your Vote Impacts Health (47:49) "Expand Your Feed" (51:28) Closing

Today's interview is with dietetic intern and food freedom coach Olivia Laughman. Liv and I discuss all the ways food freedom and intuitive eating interacts with mental health - from emotional eating to perfectionism to even what emotions tend to come up when moving away from diet culture. Scroll down to find specific topics and jump to that time in the episode. As always, nutrition does not heal mental health; however, it can support the management of symptoms. To learn more about Liv, her content and her 1:1 support, visit her Instagram at ⁠⁠@foodfreedomwithliv⁠⁠ and her services platform ⁠here. To stay up to date on nutritional psychology research, find me on Instagram ⁠⁠⁠@Nutrimindcoach ⁠ **The Nutritional Mental Health Newsletter** (FREE) **Eating with ADHD Group Program Info** ⁠⁠⁠⁠⁠⁠⁠⁠⁠ Rate and subscribe to the podcast to stay up to date on nutritional psychology! Email [email protected] or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (01:44) What is Food Freedom? (10:29) Approaching Food Rules (20:59) Sugar Cravings and Emotional Eating (29:09) Hunger and Fullness Cues (39:40) Food Guilt and Anxiety (50:43) Closing