What we eat, and how we eat, can have a profound effect on our brain health, influencing everything from focus and mood to stress resilience, mental clarity and ADHD. In this episode, I sit down with Dr Miguel Toribio-Mateas, clinical neuroscientist, applied microbiologist, and nutritionist with over 25 years of experience. He is also the author of the brilliant new book ADHD Body and Mind: A Compassionate Guide to Rewilding Your Nervous System. Miguel combines cutting-edge science with lived experience to explore how food can support focus, emotional well-being, and cognitive health. Rather than offering restrictive diets or quick fixes, he shares a gentler, more compassionate approach to food that I think many of us could benefit from, myself included. We discuss food pairings and why some nutrients work better together, the gut-brain connection, microbiome-friendly fibres, protein, omega-3 fats, fermented foods, hydration and the everyday habits that can help support focus, mood and mental clarity. TIMECODES 00:00 – How to eat for better focus, mood and mental clarity 03:23 – Tip 1: Pair foods together for better brain health 9:49 – Tip 2: Feed your gut microbes with more fibre 17:38 – Tip 3: Create a better eating environment 27:57 – Tip 4: Prioritise hydration for focus and mood 35:02 – Tip 5: Add more omega-3-rich foods 52:31– Tip 6: Include fermented foods regularly 01:06:59 – Tip 7: Anchor your day with protein ---------------------------------------------------------------------------------------------------------- LEARNING TO EAT WELL EVERY DAY 🥗 Download a FREE 7 day meal plan: https://tdk.link/mealplan_yt 🔥 Learn about Inflammation - FREE 4 part mini-series here: https://tdk.link/infl_series_yt 🥑 Heal yourself with food: https://tdk.link/heal_yt 🎤 Listen to experts on the podcast: https://tdk.link/pod_yt 👨🏽‍💻 Browse articles on the website: https://tdk.link/web_yt 📚 Check out my cookbooks: https://tdk.link/books_yt LET'S BE FRIENDS 📷 Instagram: https://tdk.link/tdk_insta_yt 📹 Subscribe: https://tdk.link/ytsubscribe 🙋🏽‍♂️ Facebook: https://tdk.link/tdk_fb_yt 🐦 Twitter: https://tdk.link/tdk_tw_yt 👔 LinkedIn: https://tdk.link/tdk_li_yt