Food is associated with your waistline and the number on the scale and not necessarily anything else and you know nutritional psychiatrist really showing people that this mental health is not about the net concept it's related to the rest of your body and how you eat can be impacting uh some of your symptoms how does the food we eat affect.
Our mood and our anxiety well quite a bit and Dr um I do a prominent Harvard and mass gen psychiatrist discusses her tips and her upcoming book welcome back to metabolic mind I'm Dr Brett Sher metabolic Minds a nonprofit of bazooki group focusing on the intersection of metabolic health and mental health and metabolic therapies.
Such as ketogenic therapies as treatment for mental illness and today I'm joined by Dr um Naidu who uh you can find at umid dod.com or on Twitter or X Dr umido um she's the author of this is your brain on food and now the newly released calm your mind with food so in this interview we talk about her approach nutritional Psychiatry which she has.
Been on the Forefront of for for decades now so um I hope you enjoy this interview with Dr n do but please remember before we get started this channel is for informational purposes only we're not providing individual or group medical or healthc care advice or establishing a prider patient relationship many of the things we.
Discuss including changing your diet changing your lifestyle or altering any medications can be very dangerous if not done without proper supervision so please always consult with your Healthcare team so with that let's get on with this interview with Dr um do well Dr naid do thank you so much for joining me at metabolic mind thanks so.
Much Dr sh I'm very excited to talk with you yes so I want to start right off the bat from your website Dr Naidu founded and directs the first hospital-based nutritional Psychiatry service in the United States so clear you were on this the Forefront of this connection between food and mental health and nutritional Psychiatry so I'm curious where that.
Came from because you know every psychiatrist we talked to they're very clear we didn't get any nutrition training in residency they didn't talk about it in Fellowship so where did this passion of yours come from it stems from my childhood um I uh spent a lot of time with my maternal grandparents when I was a child because my mom is now a retired.
Double board physician D board physician but she was in medical school at the time so I would hang out with them and naturally what was infused and conveyed to me was healthy eating you know my grandparents would grow fretch vegetables um I would help my grandmother pick vegetables and you know do simple things that a little child can.
Do and they we'd eat a really healthy meal together that was also delicious and infused with spices um to entertain me they teach me yoga and meditation and there was a lot of science talk in the family because a lot of doctors but also itic practitioners so cut to you know uh medical school and residency and a patient early on in my.
Training kind of accused me of causing him to gain weight and I was realizing that as I was learning psychotropic medications I knew that he was a new patient he had only started a medication a week prior it wasn't the proac but I had been wondering why is it that we're not talking about nutrition to our patients we are prescribing.
Medications that do cause weight gain and have you know we're checking metabolic parameters but we're not doing anything else and I thought that was a very inactive stance and T me early on the power of interpreting information to a patient and I I dog deeper into it um I also jul a child as my food hero and uh.
As a as a student in Austin I couldn't afford a cable television I'd watch on public television and when I discovered that she went to con school as a separate and second career I thought well why not me because I clearly loved cooking and and and eating and food from from my family life growing up um I didn't realize that these things would.
Really uh dtail in the work that I love to do now and I feel like I had support and also the encouragement of people really senior people in my department I shared the idea of starting this they they were like why not try it you know go right ahead so that really gave me the confidence to start seeing patients and focusing in on this um and that's.
The long and long very long uh the long and short of it so to speak yeah and I mean I think it's great especially that you're you're a trained Chef as well that just adds a different layer and dimension to what you can offer for this this food mood connection but one of the things that I think is so interesting for a physician like you to to come into.
Uh nutritional Psychiatry and really sort of help create a path at a major institution is when we look at the evidence right when we talk about science and evidence we're used to you know the randomized control trial with the drug changing one thing and then nutrition science is completely different on a much I guess you could.
Say lower level of quality of evidence so I could see how how maybe an academic institution would be a little hesitant about that but it sounds like they had open arm so I'm just curious for you how you see the difference in level of evidence and how that translates to what you can recommend and and how that sits with sort of academic Physicians and.
Kind of like the whole yeah the whole evidence uh environment I guess sure I think that's a great question uh be certainly you know I think I think some of uh my inside story is that senior people in my department did some of the first seminal trials on methal folate and the effect on wood and things like that so I'm definitely surrounded by.
People who have been doing really groundbreaking reseearch throughout throughout my career and I participated when and if I was available to do so I think that the first thing i' want to say is that mainstream Psychiatry is not practicing this way it's not as though because I have a clinic that other doctors even in the hospital are.
Practicing this way there's a lot of interest from some Junior doctors and a core group of us but for the most part psychiatrists are practicing the way they always have with being psychopharmacologists really um in terms of evidence we have the depression research and clinical program and you know very strong kind of research.
Background in Mass General and some of the trials in Omega-3s and other nutrients and neutraceutical have actually been done there so I'm not really you know fighting Upstream where I work I think people are very aware of where the evidence is at we're not we're not prescribing food but we're using it as an additional tool in the toolkit to.
Help people feel better along with therapy which you know we very much support as well as medication when when it's necessary and in terms of other Physicians they've been uh you know I I presented a keynote at the make Psychiatric association which was very encouraging um because they invited us to do it along with several other.
Physicians um embracing nutritional Psychiatry at least wanting to hear where things are at for us and so I never overstate where at because you know what nutritional science and nutritional epidemiology food freeny questionnaires really don't capture everything um I feel like there are a lot of research groups that only do.
Research in nutritional Psychiatry and thank goodness I'm I'm glad people are focused on that but you do have to ultimately integrate the clinical research you you know you have to have the N of one you have to see what a patient responds to I had um more than one client who had a different an opposite reaction in one U particular.
Case a mother and daughter she brought in her teenage daughter they had an opposite reaction to the same healthy food so we really can't take the group data and assume that it's the same for everyone so I think that integration of clinical and knowing that it's not that the researches is emerging and uh that we need to be cautious about how we.
Handle it but offer people Some solid guidance yeah I think that's such a great point you brought up just as two different people can have different reactions to a medication the same thing can happen to to food as well but I want to go back real quick to something you said that it's not like traditional Psychiatry practices this way and most.
People don't so I'm curious for someone who's so passionate about it does that frustrate you and and and why do you think that is you know well it's an interesting thing I feel like we're on uh especially conversations I've had with you and some of my colleagues and metabolic Psychiatry I think that uh I think that things are changing I think.
There's a CO group of of likeminded individuals who want to see more of these interventions and I think that group needs to be grown so I'm actually encouraged I I think when I first started this I was kind of a lonely lonely ship out there you know doing my thing but I I had good people mentoring me um and I had patients who were.
Interested which is great but I feel like it's grown I feel like more and more I'm I'm I'm getting uh you know questions from media I'm getting questions from colleagues and we you know released the uh first training program CME Based training program at an academic center at the beginning of last year really meant to be a a kicking off.
Starting point for any clinician who wants to start to learn these principles and then we plan to update course uh at a CME base so you know that had to go through a lot of rigor for us to get it passed and approved and to give it you know the appropriate credit so that clinicians could take it in the United States overseas clinicians on course we.
Not compatible with the um C CMEs and things like that but even that it it's slow and steady you know um and the more people that take that course the more the message spreads um and so no not frustrated actually hope good I appreciate that optimism um well so now when it comes to food and the food effects on brain I I sort of see it as.
Two different effects one is sort of like a whether there's a direct effect of a nutrient on the brain and the other is how it affects metabolic health and how metabolic Health then feeds into mental health so I'm curious what you've seen over the course of your career with the maybe lack of emphasis and now emerging emphasis on metabolic Health if.
You see it that way or or how you see the role of metabolic Health as it contributes to mental health well it's interesting because in my first book I certainly touched on uh things like the ketogenic diet for conditions my first book was published in 20 20 and it was submitted at the end of 2019 um for bipolar disorder in.
Schizophrenia and I covered the research based St and some of the evidence what I discovered but was from my second book called calm your mind with food there was a very interesting connection not only between metabolism and mental health which is emerging and continuing to provide a really exciting um opportunity for change but also a real.
Connection between the hot bit of anxiety the mdala and the hpoc as well as that impacting sort of relating and interacting with metabolism and what I realized is that many of my patients for example who had an uptake of anxiety during Co we know that research published in the Lancet showed a 25%.
Increase in anxiety globally um and my patients who were coming in some of them you know there were many different things that happened during the pandemic uh some people got heier they exercised well they cooked at home and they did great but for for most people there was some sort of a a little bit of a struggle and those given that zolof went.
On shortage early in 2020 because of new prescriptions um in anxiety and we were all being contacted to say that we we we are going to be short of so L ever so soon that was huge huge shock but it also showed that people were more anxious but people were also eating not as great during the pandemic processed food were high some some food companies.
Went back and pro uh actually manufactured more processed foods like can soaps crackers that those types of things and those cells have continued to remain high how has that affected our standard amican diet Weare 93% of Americans have some metabolic problem um you know I think it has has in it has impacted all of our all of our health.
But it's also impacted our anxiety yeah and that for me was a very sort of interesting connection because then I could explain to my patients if you are reaching this point where your eing is heading really in an unhealthy Direction and these habits that you either picked up during the panang or before A continuing this could be what's.
Driving one of the big factors driving your anxiety so I see it as very important and very related yeah and I like how you said one of the big factors driving your anxiety because if you're anxious about covid if you're anxious about your job or your financial situation like it's the skeptic would say food's not going to change that um.
So how how would you react to that type of response right well I think we're living in a very difficult time and I think that part of my message around anxiety is that I want people to feel hopeful and what I want them to feel is empowered because they have the power at the end of their for you know research has shown that 70% of individuals.
Globally never see a mental health provider so there are many people suffering who may not even know that they're suffering but they need some form of help that's when nutrition and nutritional Psychiatry can be very empowered um the the fact that while maybe you're waiting to see a therapist maybe just not feeling great um you can.
Adapt how you're eating and what you're eating you can pay attention to that while you're waiting it may not be a cure all but I have had individuals who are not so severely ill that they can't function um and they want to use nutrition strategies and they're willing to work in a slow and steady way consistently changing things and they do.
Well so they we've we've been able to avoid a medication those individuals I've had other patients who started a medication we don't need to increase the do so add out a second medication because they're working alongside with dietary and nutritional changes while inconsistent about taking medication um so I um I think that for.
Uh Skeptics this you know I certainly respect their opinion but I've also seen the clinical value of helping people and I've seen you know the success of my patients I was one of my most interesting cases was a woman who came to see me uh because of anxiety and I initially thought maybe she was more depressed than anxious but I realized.
Because of the history she provided that she actually had to be anxiety and what was driving her anxiety one of the things was that she was diabetic so she was on insulin and her basically her alarm would would go up she'd always have an afternoon appointment with me and her alarm would would go off and she would dive into her.
Bag and pull up an orange juice or candy because uh her blood sugar would be low she was she an endocrinologist would really just trying to find out what was going on so we started to I noted that but I also thought well let's let's continue to let's do some work in nutritional Psychiatry and in working to help her lower anxiety we worked on a.
Food plan um a you know uh a careful sort of guide to things that she could do then it included things like mindfulness she learned meditation practice she learned breath work but she also changed how she was eating she worked um in a healthc care center and instead of eating in the cafeteria and eating the you you've you've seen these.
But you know the the peanut butter tractors that are sitting in every kind of dark room or or on call room and that kind of stuff and she actually started to make her own lunch she did several things and she followed along carefully you know her endocrinologist contacted me and want to know what I'd been working on with her because he for the.
First time was able to work with her um to lower some of her requirements for insulin she also lost weight um she was much calmer and you know the most amazing thing which she wrote to me about a year ago and she was still doing well she had um Contin you know she was now on an even dose of insulin wasn't changing all the time her L wasn't gr up.
Uh she had really uh helped her anxiety she had lost the weight she had helped to metabolic health and you know that was very that was just a very um it just stood out because I remember how severely anxious she was when she came in so I think that it's not a one- siiz foots all but it's definitely providing some form of solution for some people.
Yeah so I'm glad you brought that up as the the role of blood sugar um as it contributes to anxiety so do you see that in your patients even without diabetes that blood sugar swings from you know high sugar Ultra processed foods or whatever the case may be that blood sugar swings can contribute to symptoms of anxiety yes um people can.
Present with anxiety when they're hypoglycemic they can present with anxiety when they're dehydrated and they can also present with anxiety when they are tapping into traditional standard American diet called sad for a reason you know uh they they have these these swings of their blood sugar these crashes after they eat something and.
I'll say to my patients you know if you're having Ault out for breakfast um i s had a joke with them and I'll say you know here are they s them in PS right um because you'll eat one now and when you get to work you're going to need another one because you're going to be hungry and you you're going to have that crash and you're going to say well.
Hry I want something else let's you know let's let's recheck this and see what you can do but it's sometimes it's an of experience of those things that helps people understand wow you know um that's true that's that is how I felt I never really associated with my food because I think traditionally in the United States we are such a diet driven culture and.
Um the eat this does the Eat This Not That mentality but there's also this Focus that food is associated with your waistline and the number on scale and not necessarily anything else and you know nutritional psychiatrist is really showing people that this mental health is not about the net concept it's related to the rest of your body and how.
You eat can be impacting uh some of your symptoms yeah yeah so I mean let's talk about some of the foods that you think people should avoid that can negatively impact uh their mental health their anxiety or even contribute to serious mental illness I mean you know you it it is a bit of a trap that you know think one specific food rather than the.
Dietary Matrix but it's a little bit of both right it's the dietary Matrix and how specific foods can contribute to that so so what are some of the you know the top three on your list that people should stay away from yes the ultra processed foods that you already mentioned the and what falls in that category are s ja Foods fast foods.
Packaged processed foods um a really interesting study done in um in animals in 2022 showed that the um food bonut carboxymethyl cellulose actually led to a lower production of short chain fatty acids in an animal study when when they were fed this is part of the the trial and you know what we want to form of.
Short chain fatty acids um in the gut microbiome when we eating healthier foods and I think it was at least helpful to understand that that was impacting these these particular animals in this trial um so we know and this there have been actually much much more much more that has been written about alra process foods um to show that they.
Are hyper palatable they tap into our craving so it's a big category um things like fast food French friiz people don't realize actually have um hidden sugars in them um they have sugars in them and research and development has been down to make them hyper palatable so you don't taste the sugar but it's there and we know that there's a repository of 262.
O ther names for sugar the last I checked um on food labels so a big trap is brown rice syrup and you know people are thinking well brown rice I was told by my doctor has more grain in it but you know Brown Sy is simply sugar so that's a big one then the the second is um the added and refined sugars and food um you know I I think that people kind of.
Speaks to that that looking at food label and understanding what you're eating people again associate that with either have too much sugar have a family history of type two diabetes or might gain weight they don't associated with their brain um or specifically anxiety and the third is kind of a t between artificial sweetness or processed.
Vegetable oil so it's kind of you you you pick which which which you prefer but it's kind of a tossup of those because we we you know we know that they are problematic to uh to the guts and Sh symptoms yeah so with the with the um process seed oils I mean it seems like it's such a controversial topic that uh some people in medicine will say are.
Beneficial they lower LDL a little bit in some observational studies maybe there's improved outcome in people who tend to eat more of those completely like healthy user bias and not you know high quality science but yet there's lots of um mechanistic studies showing increased inflammation and oxidation and just the concept of how amazingly.
Processed they are but so you're saying it sounds like you're connecting it to gut health as as the primary concern so tell us more about that right so in you know in the work that I've done in in the nutritional sort of side of things with mental health most Americans unfortunately don't consume enough uh omega-3 fats and they are often.
Consuming omega-6 fats from these these processed oils and when that ratio is upset uh the only the you know these these oils also so that's one of the aspects but there's more to it become pro-inflammatory so as you know as a guidance I prefer people to use actual um you know olive oil um avocado oil some coconut oil some butter some ghee.
Uh culturally I grew up uh cooking and eating ghee so I I prefer try to guide people to those sources um and I think for example you know people who don't consume who people are plant-based and don't consume butter it always impresses me that there are all these vegan Butters uh that are plant-based and and they're not necessarily made with the.
Healthiest ingredients so you know I think we just need to examine things it's not about the diet it's about I know you're making your choice I respect your choice but is it Ultra processed is it really that comly for you um so I think that you know I find it interesting that that you know even in cardiology the cardiologist that I no.
Don't necessarily kind of acknowledge and I've heard you talk about this uh sort of you know our new understanding and updated understanding of saturated fats um yeah they they will kind of argue pretty long and hard about this so I feel like um I'm in a position in a similar position but from a different way where I'm not arguing my point but I.
Feel like not everyone's on board with the same message and part of it is helping to understand better learn more and to have more trials yeah and I I like how you brought that up if I can paraphrase sort of like the the less processed more natural food even if it has saturated fat is likely a more reasonable choice and the ultra.
Processed lower saturated fat and that seems to make sense and yeah not just for metabolic Health but for brain health as well probably most importantly yeah so that's interest interesting to hear you say because like you said a lot of people are going to I guess you could say traditional medicine is going to react to that and say well no that's not.
The case yeah so it does take the case and you need and I'm sorry take medication you know this is the thing that bothers me it's like how about how about lifestyle you know if someone's severely hypertensive and you know has panels out of control I understand that there needs to be something but a lot of people will you know really make changes.
In their diet and exercise and lifestyle changes so um at least that's that's what I've experienced with a lot of my friends even who cardologist and so there's you know a little bit of back and forth around that right right now now in your book this is your brainon food you you do talk a lot about specific foods and the and the specific.
Nutrients and how they impact your brains you already talked about Omega-3s um you've mentioned sort of polyphenols and and so I'm curious how you see those specific Foods the impact specific foods can have versus the impact of the diet as a whole right like I always say if you're eating a bunch of sugar and Ultra processed foods and you add some.
Blueberries you're not doing yourself any favor so of course it's a balance but how do you see the importance of that balance I think that more and more when when I first started my clinic uh things were honestly not at a point of being as personalized as they are now um so I think that few basic dietary principles.
Of just moving towards healthier Whole Foods are going to help overall health but then in mental health there are these different conditions where now we are learning so much more about conditions like anxiety where for example certain um species of buo you know bacterium are actually involved with certain say neurotransmitters in.
The gut so things are research is moving along and in anxiety we are learning more um like lactobacillus Rai uh diminishing anxiety like behaviors so you know and I have a I have a think list of 10 in my book but the the issue is that we are at a different point in understanding gut health and I do think that it's one of the mechanisms the gut.
Brain connections is one of the mechanisms that kind of explains this Food Connection so I see there being some specifics for certain conditions of the foods to eat as well as those to avoid one example is spices like saffron and two actually have a good amount of evidence for depression but with saffron you have.
To use the supplemental form because frood you just don't eat enough of it and it's a very expensive uh spice um and while it's flavorful you would never put that around in food so it makes sense to get a clean supplement and interestingly BR this is something some of my patients have experimented with giving saffron supplements to their.
Children with anxiety or even W disorders and have found it to be pretty safe not under my guidance but you know have decided that they wanted to find a solution because they're concerned about the level of medications we are prescribing to Children um so I do think there are these uh these these little nuances about um here's another thing.
Here's another Nuance for example because I've one of the things I'm very interested in is gut health and gut microbiome I talk about trib a lot you know you have to there's a Nuance around that if someone has IBS IBC SEO is you know is maybe seeing functional gastroenterology you cannot say to someone just load up on you know your.
Fiber and improve your gut health it has to be nuanced with everything else that's going on with them medically well I'm glad you brought up gut health because um gut health is it's like the New Frontier I guess there's so much so many studies being done about gut health um and of you know a lot of it comes down to that you mentioned some spefic.
Specific um bacteria so a lot of people would say well can I just take a probiotic and and get me more of that bacteria like shouldn't that work um what are your thoughts on that so you know with with probiotics I think I think there's a reason that we need some supplementation it's because we don't eat a perfect diet and we may have some.
Nutritional um imbalances or deficiencies or vitamins that we may need more of so supplementation is fine in the right context what we can do is you can't exercise out of a bad diet and you can't supplement your way out of a bad diet so we it has to be I can't be going through the fast food restaurant every day and then taking a great.
Supplement it doesn't quite work I think you loed that earlier so with probiotics that you purchase a few things that happen uh the one thing is the probiotic you purchase has a certain number of strains in it and that's it versus the food that you eat in fermented foods you'll get any variety of different strains that you will be consuming um.
Through your food the second thing I find with probiotics I I I find that they're good solution but many people are inconsistent they stopped taking them and we understand that if they sto taking the probiotic they just forget it got too expensive they you know left and at home or they go on vacation those positive changes that have happened in.
The g m Pro start to reverse um so I think that the short answer is include probiotics to your food to fermented foods uh to the variety of foods that you eat but also if you feel you need a little bit more it's fine to supplement I don't believe that we're at a point which I hope we get to which is you know psychobiotics and the use of food for.
Mental health uh based on kind of understanding the microbes and which microbes are there what are we going to treat with and that type stuff but I think I hope we headed in that direction um so it would be tough to say let me go and find the strand for this I guess I guess you could have a lab make it but I'm not sure that I've had any patients.
To that yeah yeah it's you know the unfortunate of looking for the short answer of the the easy way out of just taking verus changing your lifestyle yeah yeah well so we we've talked a lot about sort of diet in general we've talked about metabolic health so now I want to steer you towards ketosis and get your opinion on that because a.
Ketogenic diet can certainly improve metabolic health um for a number of people and it can change the fuel that our brain is using so if it's in you know insulin resistance having trouble using glucose can fuel for fuel can supply ketones for fuel um it's been used in epilepsy and seizures so bringing all that together what do you.
See as the role of ketogenic diets for mental health I think there's a real role for ketogenic diets um like I said i' had written about this in the book your FR to several years ago and have two chapters that cover um these different more severe conditions uh that tend to be in terms of the spectrum of um psychiatric illness more acute more.
Severe be to hospitalizations a greater need for medications in a traditional psychiatric setting so I definitely support its use I think that clinically my point of view is it's helpful in the right context so part of the setting um is you know in training in psychiat went through different rotations and and different locations including forensic.
Psychiatry and group homes and residential settings and some some of these settings the individuals who may have severe bipolar disorder schizophrenia at those conditions are in state state facilities where sliced bread is what they're getting for breakfast you know and it usually comes with jam and peanut butter so I think.
That the contact is also important because they may not have the supports to actually place them on the correct diet to help their condition I think that's very different in the private sector if I've had individuals who were lawyers or you know um uh doctors or more um I I would say functioning in the in the real world not being hospitalized.
And wanting to try a variation of the diet to help their metabolic health and therefore their mental health and where they have structure and maybe a spouse or supporter partner who's helping them with meals helping them food shop it can be a very different situation so I think context there matters and I think it can be very helpful uh in in the right.
Context yeah yeah very good um well now getting on to um calm your mind with food um who who is this book for and what do you hope people will get out of this book you know what's the experience so the book Thank you so the book A really emerged um following my first book which unexpectedly rarely resonated with people during the pandemic which I.
Was Greatful for but at the same time I think people are really trying to find solutions for improving mental well-being but what I was seeing in my dayto day practice was a huge burden of anxiety and like I said it's all of been on shortage uh Studies have shown how much anxiety increased and we know that anxiety has always been the most common.
Mental health condition uh F has increased by 25% now and it has been the loed experience so I felt that we needed to offer people some solutions for how to eat better and use different aspects of Lifestyle to improve their anxiety often anxiety and mood um in fact some of the medications we use are the same but they they tend to run together and.
Sometimes it's tough to know whether someone has more depression or more anxiety um and out of the pandemic I really felt we we needed to find a hopeful Way Forward and for me that was providing people with the empowerment of learning something behind uh anxiety that could make them feel better make them feel calmer a guide that they could.
Use at home maybe they wait to see a doctor maybe they don't intend to see a doctor but it's intended for people to really use as a guide and a protocol with food lists and explaining the science behind these different conditions so part one is the problem talking about information neur information gut health immunity.
Metabolic Health leum all that cool stuff and then going into macro you know people get confused by what's what's a macronutrient what's m what all of these different words but just breaking it out Simply um for people and then an anti- anxiety shopping list and ways that you can actually try this out on your own so it's intended for anyone of us that's.
Feeling a little bit off in terms of our anxiety not doing so well out the pandemic and feeling like I want to do something to improve myself um and I know that I'm feeling anxious so what what are the things that I can I can try on my own yeah I like how you describ that sort of describing the science but then boiling it down to what can I do um.
With actionable tips but now so you're a trained chef and you probably love to cook and you love making big meals and but not everybody does right some people hate to cook some people don't really know what to do in the kitchen so would you have some simple advice for someone like that on how they can you know some quick tips they can do to improve the.
Quality of of the food yes so I think it comes down to where where one of the things is kind of where you Source your phood from and what are the quick things that you can learn to do I'm I'm hoping more people will feel encouraged to to start cooking a little bit even if it's something simple I uh I know it's that easy but uh launch database study show.
That you know we cook our meals at home we consume few calories and we Ted to lose weight over time and that's likely because we're controlling the ingredients we putting in we're not adding a lot of added sugar to um inadvertently sweeten up the food or something like that so it's it's worth trying some easy tips if you if you.
Don't want to cook can you um can you buy rotisserie chicken from the supermarket and ask if they're adding anything to it the reason is most often rotus three chicken is cooked in its own fat and it actually is a very reasonable solution if you're not cooking at home um as a way to get you started I would say that is so much better than bu the.
Family chicken nuggets which are highly processed with very little chicken in them and a ton of you know who knows what so I've even uh shown some of my patients you know we learn food costing in culinary school shown um you know families and who feel that that's a better solution to buy you know for uh meals from a fast food restaurant to the.
Children that they can actually save money and actually and provide real food by buying Ro to three chicken and then using over a couple of days and and creating different meals from it that are easy you know a salad a soup um a chicken with some vegetables or whatever that might be so having having having a way to get started in my book this is.
Your B on food I have a recipe for eggs in a mug you know so if you're on the way running out the door you can actually make them transport it to work and eat it you know while you commute um not while you're driving but while you come and uh and or or make it you know if that's if that's the option so just quick and easy steps how to quickly.
Assemble a salad can you buy the different ingredients and just toss it together and then add your source of upgrade routine I think encouraging people in the right direction even with their children having their children have a relationship with food attend go to the farmers markets you know see what what's out there see the foods that they.
Um you know whether it's a community garden or whatever it might be have an idea of what your food is um versus um versus the kind of processed foods we've gotten used to yeah yeah I love the the advice of getting the kids involved I think that's so important so so I just bought my son this it's like a VR goggle that you put your phone in and you look.
At a recipe book and it gives you like this whole 3D experience I can't wait for him to try it hopefully he'll like it I think I'm going to like it more than he does but'll see that I I love that I think that's so great yeah yeah well well thank you I really want to thank you for for joining me today and and talking about your books and talking.
About your practice and sort of your Evolution through through nutritional Psychiatry and thank you for you know being a proponent of of just talking about how the food we eat affects our brains I think it's so important so thank you so much thank you br thanks for the work you're doing it's always great to talk to you and I appreciate.