DIETARY PATTERN
Mediterranean / MIND Pattern
The most evidence-backed eating pattern for brain health. Not a diet - a way of eating.
Core Principles
Leafy greens daily, berries 3-5x/week, fatty fish 2-3x/week, olive oil as main fat, nuts/seeds daily, legumes 3-4x/week, whole grains. Minimal ultra-processed food, refined sugar, and seed oils.
Sample Day
2 eggs scrambled in olive oil + handful spinach + slice sourdough + blueberries
Big salad (mixed greens, chickpeas, cucumber, tomato, feta, olive oil + lemon) + water
Apple + handful walnuts or almonds
Salmon or chicken thigh + roasted vegetables (broccoli, sweet potato, red onion) + olive oil
Herbal tea (chamomile or peppermint)
Evidence Base
Strong - Fekete et al., Geroscience 2025: 11-30% dementia risk reduction. SMILES trial (Jacka BMC Med 2017): 32% depression remission. MIND diet: Morris 2015 Alzheimer's Dement. Lancet 2024 Dementia Commission: diet is a modifiable risk factor.
Important: This Is Not a Diet
This is a PATTERN, not a prescription. Adapt to your budget, culture, preferences, and what's available. The principles matter more than perfection: more plants, good fats, less processed food.
Causes That Benefit From This Pattern
Air
#19Alcohol
#45Anxiety
#54Burnout
#02Autoimmune
#27Cervical
#31Depression
#26Eds
#35Fibromyalgia
#09Gut
#20Meds
#05Menopause
#41Metabolic Vascular
#16Mercury / Heavy Metal Toxicity
#52Ms
#01Neuroinflammation
#29Pain
#22Pcs
#15Pesticides
#38Neurological Red Flags
#60Sedentary
#51Ptsd
#36Sleep Apnea
#06Testosterone
#04Thyroid
#51bTrauma
#32Social
#68Ibd
#67Hyperparathyroidism
Start With Your Story First
Diet is one piece of the puzzle. Start with the full story so you know which dietary approach is worth testing.
Map Your Story