Change Your Diet, Change Your Mind

Dr. Georgia Ede

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The advice herein is not intended to replace the services of trained health
professionals, or be a substitute for medical advice. You are advised to
consult with your health care professional with regard to matters relating to
your health, and in particular regarding matters that may require diagnosis
or medical attention.

Copyright © 2024 by Georgia Ede

Cover design by Jim Datz

Cover photographs © Getty Images and Shutterstock
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Library of Congress Cataloging-in-Publication Data

Names: Ede, Georgia, author.

Title: Change your diet, change your mind : a powerful plan to improve
mood, overcome anxiety, and protect memory for a lifetime of optimal
mental health / Georgia Ede, MD.
Description: First edition. | New York : Balance, 2024. | Includes
bibliographical references and index.
Identifiers: LCCN 2023036570 | ISBN 9781538739075 (hardcover) | ISBN
9781538739099 (ebook)
Subjects: LCSH: Mental health—Nutritional aspects. | Nutrition—
Psychological aspects. | Mood (Psychology)—Nutritional aspects.
Classification: LCC RC455.4.N8 E34 2024 | DDC 616.85/270654—
dc23/eng/20230911
LC record available at https://lccn.loc.gov/2023036570

ISBNs: 9781538739075 (hardcover), 9781538739099 (ebook)

E3-20231208-JV-NF-ORI
 Contents

Cover
Title Page
Copyright
Dedication
Introduction

Part 1: Rethinking Brain Food

CHAPTER 1: What Causes Mental Health Problems?

CHAPTER 2: The New Science of Hope

CHAPTER 3: Why Most Nutrition Guidelines Are Wrong
CHAPTER 4: A Guided Tour through Your Brain
CHAPTER 5: The Magic of Brain Metabolism

Part 2: Our Descent into Dietary Madness

CHAPTER 6: The Perils of Processed Foods: Inflammation and Oxidative
Stress
CHAPTER 7: Metabolic Mayhem: The Invisible Hormonal Roller Coaster
CHAPTER 8: Insulin Resistance: Your Brain’s Silent Enemy
CHAPTER 9: The Promise of Ketogenic Diets for Mental Health

Part 3: The Whole Truth about Whole Foods

CHAPTER 10: Meat: The Original “Superfood”
CHAPTER 11: Eggs and Dairy: Nature’s Growth Formulas
CHAPTER 12: Grains, Beans, Nuts, and Seeds: Consumer Beware

CHAPTER 13: Fruits and Vegetables: Distinguishing Friend from Foe

CHAPTER 14: Superfoods, Supplements, and the Antioxidant Myth
CHAPTER 15: The Plant-Based Brain: Going Out on a Limb

Part 4: Hope Is on the Menu

CHAPTER 16: The Quiet Diet Approach
CHAPTER 17: Quiet Paleo

CHAPTER 18: Quiet Keto

CHAPTER 19: Quiet Carnivore
CHAPTER 20: You Can Do It! Practical Tips and FAQs

CHAPTER 21: Meal Plans and Recipes

Acknowledgments
Discover More
About the Author
Appendix A: Recommended Tests
Appendix B: Selected Resources
Appendix C: Essential Micronutrients and Brain Metabolism
Notes
 To my brilliant partner Suzi Smith for expertly
illustrating, co-researching, co-editing, and co-
miserating this book with me. Without your ability to help
me see the forest for the trees, this manuscript would
have been little more than a glorified list of molecules I
happen to find fascinating that nobody else cares about.

And to anyone out there who feels like they’ve tried

everything already: please don’t give up. If you’re willing
to try one more thing, hope is on the menu.
Explore book giveaways, sneak peeks, deals, and more.

Tap here to learn more.

 INTRODUCTION

On the night of December 23, 2019, a sudden attack of agitation jolted

Karl from a deep sleep.
“I felt like a deer in the headlights.”
Unable to shake the restlessness with his usual relaxation and breathing
techniques, he headed out into the night and walked… for eight miles… but
to no avail. “It was like a startle response that wouldn’t go away.” From that
night forward, these unsettling feelings would continue to come and go;
they’d leave him in peace for a day or two only to repeatedly revisit him for
as long as twenty-four hours, depriving him of sleep and compelling him to
walk up to twenty-five miles at a time with little to no relief.
In early February 2020, he sought help from his primary care doctor,
who told him his physical exam and blood tests were normal and
recommended a melatonin supplement for insomnia. Melatonin did help
with sleep, but the agitation simply waited until dawn to overtake him.
The situation had become unmanageable. Karl knew he had to do
something, but he was dead set against psychiatric medications. About
fifteen years earlier, he’d sought help for mood and attention issues from a
private specialty clinic where he underwent a psychiatric evaluation,
including sophisticated brain imaging. Thousands of dollars later, he
walked out with three psychiatric diagnoses and three prescriptions: Effexor
for depression, Klonopin for anxiety, and Adderall for ADHD. After
starting low dosages of these medications, he began to feel “super-human,
highly focused, and full of energy” and became uncharacteristically
arrogant and extroverted. Adding marijuana into the mix to cope with these
uncomfortable manic side effects only made the behaviors worse, and he
eventually found himself on the brink of divorce.
It was under those dire circumstances that a psychiatrist diagnosed him
with bipolar II disorder and urged him to take a mood stabilizer. He instead
decided to stop all three medications, joined Marijuana Anonymous, and
found another doctor who was willing to work with his wife to monitor his
behavior, agreeing to try a mood stabilizer if any signs of mania re-
emerged. From then on, Karl committed himself to a combination of
cognitive-behavioral techniques and cycling one hundred miles per week as
his “therapy and medication.” This plan was helpful in managing his mood
for more than a decade, but it proved no match for the agitation that struck
him that December.
Needing a new way forward, Karl turned to the internet and happened
upon low-carbohydrate dietary approaches to mental health conditions, so
he reached out to me in March 2020 for a nutritional psychiatry evaluation.
His whole life long, Karl had been eating a “standard American diet”
full of processed foods, which meant large quantities of refined
carbohydrates (sugar, flour, and processed cereals) and refined vegetable
oils, so there was plenty of room for improvement. In my mind, there were
several dietary strategies worth considering: a paleo diet of meat, seafood,
poultry, fruits, vegetables, nuts, and seeds; a whole-foods, low-carbohydrate
diet; or even a plant-free “carnivore” diet, which contains virtually no
carbohydrate at all. Karl chose the carnivore diet because he hoped it would
bring the fastest relief.
At that point, his score on the PHQ-9, a screening test for depression,
was 15 on a scale of 0 to 27 (with 27 being the most severe), and his score
on the GAD-7, a screening test for anxiety, was 17 on a scale of 0 to 21
(with 21 being most severe).

AN UNORTHODOX REMEDY
After thirty-nine days on his new diet, both his GAD-7 and PHQ-9 scores
had fallen to zero. He messaged me: “Just another awesome week without
any symptoms of anxiety, agitation, or depression. Nada, zilch, none…
yeah!! Overall, I am consistently feeling better than I have for my entire
life.”
Psychiatric medications rarely eliminate all symptoms and virtually
never produce the empowered joy evident in Karl’s words. After a lifetime
of eating a standard American diet, switching to a diet consisting entirely of
beef, pork, eggs, and cheese appeared to have completely reversed his
mood disorder. Ironically, the only problem he encountered was that despite
eating three to four pounds of fatty animal food per day, he couldn’t regain
the ten pounds he’d lost during that three-month period of agitation.
Therefore, to restore healthy weight, support athletic performance, and add
variety, I advised him to relax his diet to include about 100 grams per day
of carbohydrate from whole foods—which he did by adding in some plain
yogurt and root vegetables like potatoes. After remaining completely well
on this plan for over a year, he began broadening his diet to include a
greater diversity of whole foods, and for the past year, he has continued to
remain well so long as he avoids refined carbohydrates and processed foods
and keeps his carbohydrate intake low on days when he doesn’t exercise.
He is thriving on this simple diet, enjoys eating this way, and remains
symptom-free a full three years later.
Whether this remarkable story reflects the unique and irreproducible
experience of one man or holds larger lessons that may apply to others, it
certainly challenges and inspires us to ask new questions about psychiatry,
nutrition science, and the relationship between the two:

• Could some psychiatric illnesses be partly, largely, or even entirely

dietary in origin?
• What is it about the standard American diet that may be contributing
to poor mental health?
• How many people might be able to reduce, avoid, or eliminate the
need for psychiatric medications using dietary strategies?

THE ACCIDENTAL NUTRITIONIST

Having practiced psychiatry for more than twenty years, I know all too well
the shortcomings of medication-oriented care. Even well into the twenty-
first century, the practice of prescribing psychiatric medications continues
to be a frustrating trial-and-error process fraught with potential
complications. Unpredictable, confusing, and sometimes dangerous drug
reactions can occur, especially when more than one drug is started at a time,
when drugs overlap during transitions, when drugs are layered on top of
each other to manage side effects or address residual symptoms, or when
drugs are discontinued too quickly. While skilled, thoughtful use of
medications absolutely improves quality of life for some people and does
prevent some hospitalizations, injuries, and suicides, all too often this relief
of suffering comes at the expense of side effects such as drowsiness, sexual
dysfunction, weight gain, apathy, and high blood sugar.
We can and must do better, and I am convinced that modern nutritional
psychiatry is the way forward.
This conviction did not come naturally to me. If you had told me
twenty-five years ago that I would be practicing nutritional psychiatry I
would have looked at you as if you had three heads. I loved the “hard
sciences” of medicine like biochemistry, physiology, and pharmacology and
believed that the ability to prescribe medication was the hallmark of a “real
doctor.” I viewed the work of nutrition specialists and lifestyle-oriented
practitioners with great skepticism.
I would later come to understand that these arrogant attitudes were
rooted in sheer ignorance.
Nutrition courses were not required to earn my bachelor’s degree in
biology. In four years of medical school, we received only a few hours of
nutrition education, and in four years of psychiatric residency training,
nutrition wasn’t mentioned once. We were taught that the biological roots of
mental illness were due to imbalances in brain chemicals—
neurotransmitters such as serotonin and dopamine. I therefore emerged
from residency thinking of the brain largely as a bag of neurotransmitters
designed to be manipulated with medications, and off I went to the quaint
Cape Cod town of Woods Hole to prescribe.
Don’t get me wrong—I was fortunate to have also been taught strong
psychotherapy skills from some of the best psychiatrists in the field, so I
took thoughtful life histories, explored deeper issues that contribute to
emotional distress, and developed meaningful relationships with my
patients. During those early years on the Cape, I poured my heart and soul
into my work and learned invaluable lessons from the hundreds of people I
had the privilege of connecting with who came to me for help. As time went
by, however, it became painfully obvious that true healing and full recovery
were rare.
Looking around at respected colleagues and mentors, some of whom had
been in practice for decades, I noticed the same pattern: Everyone’s
practices were filling up with people who weren’t getting better. We met
with patients to provide support, write prescription refills, and try to instill
hope, but most of us had quietly come to view mental illnesses as chronic,
mysterious, and incurable.
It had never crossed my mind that food might be important to mental
health. Like many women, I viewed my own food choices simply as a
means of weight control. I ate a low-fat, high-fiber diet largely comprised of
skinless chicken breast, fish, vegetables, whole grain cereals, soy milk,
hummus, fat-free yogurt, and Diet Coke. I counted calories and exercised
religiously. Then, in my early forties, I developed a variety of perplexing
new symptoms, including migraines, fatigue, bloating, body aches, and
stomach pain. Multiple specialists found nothing wrong, and sophisticated
test results were all normal. None of the doctors asked me what I ate, so I
left their offices with generic printouts advising me to follow the same low-
fat, high-fiber diet I was already eating.
Unwilling to accept these symptoms as my new normal, I started
instinctively experimenting with my diet. I began a food and symptom
journal and looked for patterns. After about six months of trial-and-error
changes, to my complete surprise, I arrived at a highly unorthodox, mostly
meat diet, feeling better than I had ever felt in my life. Not only had the
pain and fatigue disappeared, but my mood, concentration, and productivity
had improved as well. I’d never thought of myself as having much
difficulty in these areas, but there was no question that this unconventional
way of eating was good for my brain.
As a psychiatrist, I became intensely curious about the relationship
between food and brain health and began to wonder whether dietary
changes might help some of my patients. As a middle-aged woman, I
became concerned that my strange new mostly-meat diet was going to kill
me. Since the diet that restored my health was high in animal protein and
animal fat, and contained only small amounts of the few plant foods that
didn’t seem to bother me, my head was full of new questions. Will I get
cancer if I don’t eat enough vegetables or fiber? Are some fruits and
vegetables more important than others, or do I need to eat a wide variety for
best results? Which ingredients within red meat make it more dangerous
than white meat? How do cholesterol and saturated fat damage the heart—
and do they damage the brain as well?
I needed to get to the bottom of these questions, so I started studying
nutrition. In addition to completing a graduate course in human nutrition at
the Harvard School of Public Health, I combed the Harvard library database
for primary research studies, devouring articles not just about nutrition
topics like nutrients, digestion, and metabolism, but also about botany,
anthropology, toxicology, animal husbandry, and agriculture. What I
discovered was that nearly everything I thought I’d known about nutrition
was wrong.

RETHINKING BRAIN FOOD

I was genuinely shocked to learn that there is absolutely no science (or
logic) behind recommendations to eat plant-based diets, balanced diets,
high-fiber diets, low-cholesterol diets, or diets containing whole grains,
low-fat dairy products, or rainbows of fruits and vegetables. At best, these
ideas represent well-intentioned guesses based on deeply flawed,
unscientific food questionnaires; at worst, they are intentional distortions of
the facts designed to protect professional reputations or serve political and
commercial agendas, not to protect and serve public health.
The truth about nutrition is this: Meat is not dangerous, vegan diets are
not healthier, and antioxidants are not the answer. So, where can we look
for answers?
The good news is that hiding underneath that mountain of biased,
confusing guesswork are clear, elegant, compelling scientific principles
about nutrition that make intuitive sense, work in clinical practice, and
stand the test of time. Do we know everything we wish we knew? No. Do
we know more than enough for you to substantially improve your brain
health starting today? Absolutely.
Most of us have been feeding our brains improperly our entire lives,
therefore we have no idea how much better we can feel and how much
more we can expect of ourselves if we eat right.
Most books about nutrition and mental health ask you to pin your hopes
on plant superfoods (which do not work) and supplements (which often
profit the author), often without showing you how to improve the overall
nutritional quality of your diet from the ground up in ways that will
minimize your need for supplements. These books often also recommend
Mediterranean diets or plant-based diets for optimal brain health without
explaining the very real risks of these dietary strategies. It saddens me to
see so many people working so hard to make good food choices, not
realizing those choices are based on bad information—information that can
damage the brain over time and increase risk for serious problems with
mood and memory. By focusing on the right whole foods, customizing your
carbohydrate intake to suit your metabolic needs, and eliminating common
food sensitivity culprits, you can greatly improve not only your mental
health, but your whole health.
I believe that many of the emotional and cognitive issues we have come
to expect as normal, genetic, or permanent can be prevented, eased, or even
reversed with good nutrition. If you don’t want to take medication, don’t
respond to medication, can’t tolerate medication, or can’t access
medication, there are innovative dietary strategies you probably haven’t
tried yet that can help medication work better, counteract certain medication
side effects (such as weight gain), or in some cases reduce or even eliminate
the need for psychiatric medication.
My goal in writing this book was to take the confusion out of nutrition
and replace it with science, simplicity, and common sense; to teach you
how to think for yourself about food so you can make your own informed
choices and find what works best for you and your family.

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.
 PART 1

RETHINKING BRAIN FOOD

Another random document with
no related content on Scribd:
ruine et le désespoir qui sont attachés à ce signe d’où tombent les
ténèbres. Et quelles ténèbres !
C’est le chef-d’œuvre de Luther, cent ans après que la Fleur du
Moyen Age avait été suffoquée dans les flammes horribles d’un
bûcher, d’avoir substitué à la douce Croix de bois qui avait consolé
les peuples et fortifié les Martyrs, cette croix de fer implacable dont
le monde est épouvanté. Ce que les démons du Nord ont voulu
nommer la culture allemande est, à quatre siècles de distance, la
maturité complète, obtenue enfin, du fruit de l’arbre maudit où se
pendit le mauvais apôtre. C’est l’épanouissement définitif et suprême
du luthéranisme.
Luther enseigne, par exemple, que les clercs concubinaires se
réformeront en faisant de leur désordre même la règle générale.
Méthode de réforme particulièrement adaptée au génie germanique,
ainsi que l’a fait remarquer avec profondeur, dans ses conférences
sur la philosophie allemande, Jacques Maritain, l’adversaire
victorieux et déjà célèbre de Bergson.
« Le mal existe ? Nous le déclarons légitime et nécessaire par lui-
même. Nous placerons même son premier fondement en Dieu,
comme faisait Jacob Bœhme. Voici le moi allemand avec ses
instincts de nature ? Nous le proclamons, avec Fichte, le type
humain par excellence, auquel tout doit céder. Voici la guerre qui
réveille toujours, en fait, des impulsions barbares ? Nous ferons de
la barbarie la règle même de la guerre qui sera d’autant meilleure
qu’elle sera plus barbare. »
Au résumé : « Révolte de l’Allemagne contre la chrétienté, voilà
tout le fond de la Réforme… Ce qui était rebut et déchéance pour le
catholicisme est devenu norme et fondement dans le protestantisme
et, par lui, dans le monde et la pensée moderne… L’exercice de la
haine et de la cruauté regardé en lui-même comme un office de
religion, accompli au nom du Christ et de l’Évangile. Dieu avec nous,
Gott mit uns !… Telle est l’Allemagne de Luther, l’Allemagne que
nous voyons à l’œuvre aujourd’hui, pour laquelle suivre les instincts
de convoitise, de mensonge, de haine et de luxure, c’est être avec
Dieu. »
 Telle fut l’œuvre de Luther qui trouva une Allemagne si bien
préparée à recevoir sa doctrine qu’aussitôt après le début de son
apostolat, entre 1525 et 1530, il put en constater lui-même les effets.
Voici les propres paroles de ce patriarche de la culture allemande :
« Aujourd’hui, les nôtres sont sept fois plus mauvais qu’ils ne
l’avaient jamais été auparavant. Nous volons, nous mentons, nous
trompons, nous mangeons et buvons avec excès et nous nous
adonnons à tous les vices… Nous autres Allemands, nous sommes
devenus la risée et la honte de tous les peuples ; ils nous tiennent
pour des pourceaux ignominieux et obscènes… Si l’on voulait
maintenant peindre l’Allemagne, il faudrait la représenter sous les
traits d’une truie. » Et le même Luther qu’on croit entendre parler en
1915, du fond de son gouffre, déplore, sans aucune sincérité
d’ailleurs, « d’être né Allemand, d’avoir parlé et écrit en allemand, et
il désire mourir pour ne pas assister au châtiment divin prêt à tomber
sur l’Allemagne ».
On remplirait un volume de ces témoignages de Luther qui ne
connut jamais le repentir, mais qui espérait peut-être sauvegarder
ainsi sa mémoire, en même temps qu’il se réjouissait comme un
démon de l’avilissement épouvantable dont il avait été l’artisan. Pour
une nation de brutes cultivées en tant que brutes, il s’agissait donc
uniquement de devenir la plus forte matériellement et de mériter la
Croix de fer qui est le signe de la force matérielle. C’est l’Allemagne
contemporaine contre laquelle doivent s’armer aujourd’hui toutes les
puissances de la terre.
Les horreurs actuelles ont un aspect d’apocalypse qui se
précisera davantage encore, on peut le prévoir. Mais la Croix de fer
sera vaincue à la fin par la Croix de bois, parce que celle-ci est le
choix de Dieu et le signe de sa dilection. Il se peut, au cours des
événements inimaginables dont la présente guerre paraît être
seulement le prélude, que la France monte à son tour sur le bûcher
de l’Héroïne, condamnée comme elle par ses prêtres apostats qui
ont renié la Mère de Dieu lorsqu’elle pleurait sur la Montagne de la
Salette, en les accusant. Oui, la France, responsable toujours de ses
chefs spirituels, pourrait bien être condamnée, par leur infidélité
criminelle, à périr dans d’horribles flammes. Il lui resterait alors la
pauvre Croix de bois de Jeanne d’Arc dont elle ne veut pas en ce
moment, mais qui la sauverait miraculeusement à la dernière heure
pour que le genre humain ne fût pas perdu.
La Croix des indigents et des vagabonds, la douce Croix des
vieux chemins dans les campagnes, l’accueillante Croix des
miséreux, des courbatus, des pieds en sang, des cœurs en larmes,
de ceux qui ont été mordus par les serpents du désert et qui
guérissent de leurs blessures en la regardant, la Croix de misère et
de gloire !

Bourg-la-Reine, 6 février 1915.

 TABLE

Pages
Dédicace 5
Introduction 9
Méditation préliminaire 37
I. — Le Lieutenant de Jésus-Christ 47
II. — L’Angélique 65
III. — Le Miracle 81
IV. — « Dii estis » 91
V. — L’Épopée 101
VI. — La Guerrière 119
VII. — La Prophétesse 139
VIII. — La Thaumaturge 155
IX. — Les Amis 169
X. — Les Ennemis 181
XI. — Les Larmes 203
XII. — « Évêque, je meurs par vous ! » 211
XIII. — L’Holocauste. 239
Conclusion. — La Croix de bois et la Croix de fer 257
 Principaux ouvrages à consulter.

Siméon Luce. Jeanne d’Arc à Domremy. (Recherches critiques sur

les origines de la Mission de la Pucelle, accompagnées de
pièces justificatives.) Paris, Champion, 1886.
La première partie de ce travail avait paru en 3 articles dans la
Revue des Deux Mondes : Jeanne d’Arc et les Ordres mendiants
(mai 1881) ; Jeanne d’Arc et le culte du Mont Saint-Michel
(décembre 1882) ; Jeanne d’Arc à Domremy (mai 1885).
Quicherat Jules, Directeur de l’École des Chartes. Procès de
condamnation et de réhabilitation de Jeanne d’Arc, publiés pour
la première fois d’après les manuscrits de la Bibliothèque, suivis
de tous les documents historiques. Société de l’histoire de
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Plon, 1868.
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(1412-1429). Paris, Bloud et Barral, 1897.
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H. Wallon. Jeanne d’Arc. Paris, Didot, 1876.
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Baudoin, 1889-1890.
Général Frédéric Canonge. Jeanne d’Arc guerrière. Paris,
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Boucher de Molandon. Mémoires de la Société archéologique et
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3981. — Tours, imp. E. Arrault et Cie.

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