Food to Calm Anxiety

What happens to your brain when ultra-processed foods disrupt your gut microbiome?

I’m sitting down with Harvard-trained psychiatrist, nutritional psychiatrist, professional chef, and bestselling author Dr. Uma Naidoo to explore the powerful connection between what you eat and how you feel. We unpack how ultra-processed foods, sugar, artificial sweeteners, hydration, gut health, and nutrient-rich foods can influence anxiety, sleep, cravings, focus, and mood. Most importantly, we share simple swaps and realistic strategies you can start using today to build a healthier gut, a calmer brain, and a way of eating you can actually sustain.

What you’ll learn:

(04:34) Ultra-processed foods drive gut inflammation, which can trigger neuroinflammation and increase anxiety symptoms.

(08:53) Tracking your food and implementing a simple swap, add, and walk framework helps eliminate hidden culprits driving poor mental health.

(09:58) Artificial sweeteners may cause gut microbiome disruptions and trigger sugar cravings despite conflicting study claims.

(15:47) The gut microbiome can show noticeable shifts in health and reduce anxiety in as little as seven to twenty-one days.

(18:59) Cruciferous vegetables contain powerful antioxidants like sulforaphane that protect cellular health and lower anxiety.

(19:35) The CALMS mnemonic offers an easy grocery framework focused on choline, antioxidants, liquid, magnesium, and spices.

(22:34) Cooking with unique spices and herbs boosts your meal flavor while delivering anti-inflammatory and brain-boosting benefits.

(29:53) Avoiding trends like protein maxing ensures you balance your macros with essential fiber and gut-nourishing polyphenols.

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Resources Mentioned in this episode

Learn more about Dr. Uma Naidoo on their website, https://umanaidoomd.com/ 

Calm Your Mind With Food Book

This Is Your Brain On Food Book

Listen to previous episodes with Dr. Uma Naidoo: https://jjvirgin.com/?s=Dr.+Uma+Naidoo 

Global prevalence and burden of depressive and anxiety disorders in 204 countries and territories in 2020 due to the COVID-19 pandemic.

American Gut: an Open Platform for Citizen Science Microbiome Research.

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