Top 10

Brain
Rewiring
Foods
-Rob Downey MD, IFMCP
The Power of
Addition

9-11 ½ cup servings daily of brightly

colored fruits and vegetables

Mostly the parts of the plants above the ground

The mix your “hunter gatherer genes” expect to
support your brain

Living Food (lacto-fermented

foods which contain living
probiotics)
Yogurt, kefir, kombucha, kim chi, sauerkraut,
certain kinds of pickling
Made with dairy-free substrates like nut
milks/coconut if lactose-free
Anti-inflammatory, immuno-modulatory,
neurotransmitter-promoting
Leverages gut-brain connection
Creates vitamin precursors
(Intolerance to these foods can mean SIBO, in
which case hold off)

2
 Extra Virgin Olive Oil (EVOO)
Antioxidant capacity off-the-chart, the more
recently pressed the better - e.g. Kasandrinos
A categorically healthy fat
BDNF (Brain derived neurotrophic factor/“fertilizer
for the brain”) promoter
Not for high temp cooking (e.g. saute’/stir-fry) due
to low smoke point

Himalayan Tartary Buckwheat

Gluten-free grain which revitalizes immune system
A (mostly) guilt-free way to bake when/if you
choose to eat simple carbs
Available as HTB flour from Big Bold Health
Supports regenerative agriculture

Beets
Starch and fiber feed your beneficial gut bacteria
Supports methylation, which reduces brain age

3
Rosemary
Potentiates the benefits of vitamin D
Supports methylation, which reduces brain age

Broccoli and Broccoli Sprouts

Slow and reverse brain decline
Very potent antioxidants
Immune supportive
Detox supportive
Sulfur donor for sulfation pathways in body e.g.
DHEA-sulfate for energy

Nuts and Seeds

Nutrient dense
Gets you some protein with every meal
Most nuts/seeds average a nearly perfect 1:1 ratio of
healthy fat:protein
(Peanuts are legumes, not nuts, sometimes
contaminated with aflatoxin)

4
The Power of
Subtraction
Organic food eliminates toxins to the brain e.g.
pesticides like RoundUp
RoundUp (glyphosate) is a cumulative
mitochondrial toxin

“Cyclic fasting”
(time restricted eating)

Choosing a window of each 24 hours not to

eat
Rests brain cell metabolism so cells can heal
and grow
Creates a window for brain to detox
Triggers making more mitochondria (the
“power plants” of nerve cells)

5
 BIBLIOGRAPHY

Institute for Functional Medicine Mito Food Plan, copyright 2022.

Big Bold Health

https://bigboldhealth.com/product/himalayan-tartary-
buckwheat-super-nutrition-flour-organic/

Younger You, book by Kara Fitzgerald ND

https://youngeryouprogram.com/book/

Brain Maker, book by David Perlmutter MD

https://www.drperlmutter.com/books/brain-maker-by-david-
perlmutter-md/