Brain Food: What I Wish I’d Known Years Ago
I used to think brain fog was just part of life. You know that feeling. You’re standing in front of your class, mid-sentence, and suddenly… nothing. The word you need has vanished. Or you’re reading the same paragraph three times because your brain just won’t hold onto the information. Or that 3pm brain fog where you’d sell your soul for a nap.
For years, I blamed it on being a busy mum. Three kids, a full teaching schedule, life in a new country. Of course I was tired. Of course my brain felt fuzzy sometimes.
Then I started tracking my food and mood daily. And the pattern was impossible to ignore.
The Brain Fog Connection I Couldn’t Unsee
I’ve been through postnatal depression three times. Each time, I was told it was hormones. And yes, hormones played a role. But no one ever asked me what I was eating. No one mentioned that my brain — literally made of fat and fueled by what I put in my mouth — might need specific nutrients to function properly.
I’m 46 now, and I’m finally learning what my brain actually needs. Not what the food pyramid told me, neither what every health recommendation gives you in a camembert shape diagram! Not what “healthy eating” articles suggest. What actually works for MY brain, MY mood, MY energy.
This matters to me because brain fog isn’t just inconvenient. When I’m teaching, I need to be sharp. When I’m supporting my ADHD son through homework meltdowns, I need patience and clarity. When I’m trying to build something new (like this blog), I need focus and creativity.
So here’s what I’ve learned from my reading notes on brain nutrition. These are my notes, not medical advice. I’m still figuring this out. But this information has genuinely changed how I feel every day.
The Six Categories That Changed My Thinking
1. Carbohydrates — The Unstable Fuel
This one hurt my French heart a little. Bread, pastries, pasta. The foods I grew up with. But here’s what I’ve learned: carbs become glucose, and too many carbs mean constant blood sugar spikes. Those spikes cause insulin resistance, oxidative stress, inflammation. And the symptoms? Mood swings. Brain fog. Energy crashes.
I’m not saying never eat carbs. I’m saying I’ve noticed a massive difference when I focus on non-starchy vegetables instead of processed carbs. When I skip the bread basket at lunch, I don’t hit that 2pm wall.
Better: Non-starchy vegetables, fruit in moderation
Avoid: Processed carbs, sugary foods (yes, even the “healthy” granola)
2. Protein — Brain’s Building Blocks
Protein provides amino acids. Amino acids create neurotransmitters. Neurotransmitters control mood, focus, motivation, everything.
When I track my food diary, the days I eat enough protein (especially at breakfast) are the days I feel steady. Clear. Capable.
Animal proteins are complete and bioavailable, meaning your body can actually use them efficiently. I’ve tried vegetarian type approaches before, and my brain just didn’t function as well. That’s MY experience. Yours might be different.
Better: Meat, fish, eggs, dairy
Limit: Beans and grains as your main protein source
3. Fats — The Brain’s Favourite Fuel
Your brain is mostly fat. Let that sink in. For years, I avoided fat because I thought it made you fat. I bought low-fat yogurt. I used spray oil instead of butter.
Now I know: good fats reduce inflammation. They fuel your brain. They keep you satisfied and steady.
Seed oils (the ones in most processed foods) oxidise and inflame. Omega-3s from fatty fish do the opposite.
Good fats: Butter, ghee, olive oil, avocado, coconut oil, fatty fish
Avoid: Canola oil, soybean oil, corn oil, sunflower oil
This was a game-changer for my keto journey. I’ve stopped fearing fat and started embracing it. My brain thanks me.
4. Plants — Individual Response
Here’s where it gets nuanced. Plants aren’t universally “healthy.” They contain defence chemicals: oxalates, lectins, phytates, goitrogens. Some people tolerate them fine. Some don’t.
I’ve noticed I feel better when I cook my vegetables thoroughly and stick to lower-oxalate options. Raw salads? They don’t love me back.
Better tolerated: Cooked low-oxalate veggies, fermented legumes, pressure-cooked legumes
Pay attention to: How YOUR body responds
5. Key Nutrients — The Missing Link
This is the section that made me realise how nutrient-poor my “balanced diet” actually was.
- B12 (meat, eggs) — Nerve health. Essential for mood.
- Iron (red meat, liver) — Oxygen delivery to your brain. Low iron = exhaustion.
- Zinc (meat, shellfish) — Neurotransmitter production.
- Choline (eggs, liver) — Memory and focus.
- DHA (fatty fish) — Brain structure itself.
- Magnesium (meat, avocado, seeds) — Calming, anti-anxiety.
When I look at this list, I see why I felt so depleted for so long. I wasn’t eating enough nutrient-dense foods. I was filling up on bread and pasta and low-fat yogurt, thinking I was being healthy.
6. The Brain-Friendly Plate
This is my daily reference now. Simple. Practical. Actually doable.
Base: Water, electrolytes, real salt (not that processed table stuff)
Main: Protein + natural fats
Add: Non-starchy veggies or low-sugar fruits
Avoid: Ultra-processed foods, sugar, grains, seed oils
When I build my meals this way, I feel like a different person. Steady energy. Clear thoughts. Stable mood.
What This Looks Like in Real Life
Yesterday I had scrambled eggs with MCT oil coffee for breakfast, steak haché with salad for lunch, and keto lasagna — I use chicken deli slices as the pasta replacement — with salad for dinner. I felt energised all day. No crashes. No fog.
A year ago, I would have had toast with jam for breakfast, a sandwich for lunch, pasta for dinner. And I would have crashed hard by mid-afternoon, needed sugar to push through, felt fuzzy and irritable.
The difference is night and day.
The Honest Truth
This is hard sometimes. I live in France, where bread is practically a religion. I have three kids who sometimes want pizza. I’m not perfect at this.
But I track my food and mood every single day, and the evidence is clear. When I prioritise brain-friendly foods, I feel better. When I don’t, I pay for it.
I wish someone had told me this years ago. When I was drowning in postnatal depression. When I thought brain fog was just my new normal. When I believed “everything in moderation” applied to foods that were actively making me feel terrible.
Now I know better. And I’m sharing these notes with you because maybe you’re where I was. Maybe you think this is just how you feel. Maybe you’ve never connected your mood to your meals.
Start paying attention. Track what you eat and how you feel. Your brain will tell you what it needs.
It Takes Grit
This journey takes grit. Changing decades of habits. Going against conventional “healthy eating” advice. Choosing the salmon instead of the sandwich when everyone else is eating bread.
But I’m 46, and I’m done accepting brain fog and mood swings as inevitable. My brain deserves better fuel.
So does yours.
Notes from Soph | Learning, not perfection.
These are my personal notes from my reading on brain nutrition. I’m not a doctor or nutritionist. I’m a mum, a teacher, and someone who’s finally figuring out how to feel good in her own brain. Always consult a healthcare professional before making significant dietary changes.
Book Details:
Change Your Diet, Change Your Mind — Georgia Ede, MD
Published 2024 | Balance (Hachette UK)
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