A NEW WAY FORWARD This book is divided into four parts.

In part 1, I’ll show you how sloppy, unscientific research methods have led to flip-flopping headlines, illogical guidelines, and public confusion about what we’re supposed to eat. The problem is that most brain food researchers study nutrition from the outside in, by questioning people about their eating habits and then trying to guess how their food choices might be affecting their mental health. This flawed approach is why some of us dutifully top our morning oatmeal with blueberries, choose plant-based patties over hamburgers, or wash handfuls of supplements down with kale smoothies. We’re told that these habits will protect our brains, but not only are these strategies very unlikely to help, they can even work against us. In this book, we will look at nutrition from the inside out by discovering what the brain needs to function at its best and then using that list of ingredients to redefine what a brain-healthy diet should look like.

In part 2, we’ll explore the dietary roots of our global mental health crisis. You’ll see exactly how our modern ultraprocessed diet contributes to brain inflammation, hormonal imbalances, neurotransmitter imbalances, emotional instability, depression, and dementia—and how focusing on the right whole foods and customizing your carbohydrate intake can restore internal harmony and reveal your best self. For those of you who need more relief, there is an entire chapter dedicated to the promise of ketogenic diets for psychiatric disorders.

In part 3, I take you on a guided tour of the fascinating world of food. We’ll weigh the risks and benefits of different foods groups, learn how they affect the brain, and sort out which ones are essential and which ones are optional so you can make informed choices about what to eat. I’ll introduce you to some of the devilishly clever natural chemicals lurking within grains, legumes, nightshades, and certain other plant foods that can work against optimal brain nutrition and function, but I will also help you identify kinder, gentler plant foods so you can find the mix that works best for you.

In part 4, I boil down all of the information laid out in previous sections into three dietary strategies—all of which can be customized to your food preferences, health circumstances, and personal goals. Since changing how we eat is hard, you’ll find meal plans and recipes for each one, along with plenty of tips and tools to support your success. I am nutritionally pro-choice and want everyone to have a seat at the table, so regardless of your dietary preferences, you will find the information you need to optimize your diet for better mental health.

My hope is that this book will ignite your curiosity about food and the brain, empower you and your family to live happier, healthier lives, and bring you peace of mind.