The Nutritional Mental Health Podcast

**Become a Nutrimind Member and Support My Work!**⁠⁠⁠⁠⁠⁠ ($7-$13/month) Do omega-3s actually help ADHD in the way that it's been touted online and in physician offices? Hi, I'm Annika - I'm one of the leading experts in ADHD nutrition research, here to bring you the facts. We go over a few topics here, including: 1. What are omega-3s? 2. What about the omega-3:omega-6 ratio? 3. Why are they important for our brain and health? 4. Where can we get them? How much do we need to eat/supplement? 5. What is the research on supplements? Do they ACTUALLY work for ADHD? As always, nutrition does not heal mental health; however, it can support the management of symptoms. To stay up to date on ADHD nutrition 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 nutritionalmentalhealthpodcast@gmail.com or DM me on Instagram for questions, thoughts, and inquiries.

**Become a Nutrimind Member and Support My Work!**⁠⁠⁠⁠⁠ ($7-$13/month) Today's interview is with Samina Qureshi  - also known as the @inclusive.ibs.dietitan! We explore the research on mental health and IBS and talk about both nutritional and behavioral approaches for improving your symptoms, especially if you're susceptible to mental health conditions like anxiety, depression, or ADHD. https://www.gipsychology.com/ is the website Samina referenced to in the episode. Scroll down to find specific topics and jump to that time in the episode. To learn more about Samina, visit her Instagram @inclusive.ibs.dietitian! As always, nutrition does not heal mental health; however, it can support the management of symptoms. To stay up to date on ADHD nutrition 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 nutritionalmentalhealthpodcast@gmail.com or DM me on Instagram for questions, thoughts, and inquiries. TIMESTAMPS (00:00) Intro (07:11) IBS symptoms and triggers (15:08) Working through nausea (20:42) Mental health conditions + IBS research (29:10) Nutritional interventions for IBS (38:12) IBS and the gut microbiome (44:52) Behavioral interventions for IBS

**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 nutritionalmentalhealthpodcast@gmail.com 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 nutritionalmentalhealthpodcast@gmail.com 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?

June Klingberg, an educator from Norway, shares her journey with ADHD and PMDD, offering insight into how female hormonal cycles can intensify these conditions. She discusses the importance of nutrition in managing symptoms, including the impact of omega-3s and the types of foods to avoid. June also emphasizes stress management techniques and shares personal strategies for maintaining well-being during hormonal fluctuations. Her candid experiences highlight the need for supportive healthcare and dietary adjustments tailored to individual needs.

⁠**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 nutritionalmentalhealthpodcast@gmail.com 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 nutritionalmentalhealthpodcast@gmail.com 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 nutritionalmentalhealthpodcast@gmail.com 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 nutritionalmentalhealthpodcast@gmail.com 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 nutritionalmentalhealthpodcast@gmail.com or DM me on Instagram @nutrimindcoach.