The Better Brain summary

Picture the inside of a beehive. In each cell of the hive, an egg is hatching. The larvae that emerge are all genetically identical. By the time the bees reach maturity, every one will be sterile – except for the queen. And it all comes down to nutrition. 

What happens is that the colony selects the individual larva that will become the queen and feeds it a diet rich in royal jelly. The others are fed pollen, nectar, and honey. These contain plant chemicals that affect the DNA of the larvae – chemically castrating what will become the hive’s worker bees.

Relying on your gut instinct. Feeling butterflies in your stomach. Our emotional reactions are often attributed to the digestive system. And it’s no coincidence. Increasingly, research shows that the bacteria in our very complicated gut “microbiome” really do affect how we feel.

In studies done in the 1980s, many mental health patients reported digestive complaints like stomach aches. The reasoning used to be that a stomach ache might be a symptom of anxiety or stress. 

Scientific evidence overwhelmingly proves that there is a strong relationship between what we eat and how we feel. And the epidemic of mental health issues rife in America today can be tied to the epidemic of poor eating – especially of ultra-processed foods. 

The good news is that the opposite is also true. Eating healthily can actually protect your mental well-being. 

Only eat meat. Never eat meat! Eat frequent, small meals. Only eat from 7:00 a.m. to 7:00 p.m. Try FODMAP. The keto diet. Paleo is the way to go!

In the cacophony of conflicting diet advice, what’s the best way to eat to improve how your brain works and how your mind feels?

You now know what you should eat: lots of fresh foods, preferably homemade. But what about the things you should avoid? 

Researchers have identified five steps to help in changing behaviors: precontemplation, contemplation, preparation, action, and maintenance. In terms of creating better eating habits, this might mean first thinking about the lifestyle changes you'd like to make. Then, specifically considering the things you're eating – what’s good and what's bad for you? Make a plan to get more of the former and avoid the latter. Next, put your plan into action. And, finally, stick to it!

Calcium supplements. Iron pills. B12 tablets. At one time or another, we’ve all been told to take our vitamins. For those of us who don’t yet have a healthy, well-balanced diet, this can be a crucial prescription. 

But many of us aren’t making the most of our vitamin regimen. To supplement our nutrient-deficient diets, we generally just take single-ingredient tablets. The thing is, besides B-complex formulas, most over-the-counter supplements haven’t undergone rigorous testing for benefits and don’t cater to individual needs.