DIETARY PATTERN

Mediterranean / MIND Pattern

The most evidence-backed eating pattern for brain health. Not a diet — a way of eating.

25
Causes Use This
Evidence
Based

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

breakfast

2 eggs scrambled in olive oil + handful spinach + slice sourdough + blueberries

lunch

Big salad (mixed greens, chickpeas, cucumber, tomato, feta, olive oil + lemon) + water

snack

Apple + handful walnuts or almonds

dinner

Salmon or chicken thigh + roasted vegetables (broccoli, sweet potato, red onion) + olive oil

evening

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

#02

Autoimmune

#19

Alcohol

#18

Air

#31

Depression

#27

Cervical

#09

Gut

#26

Eds

#35

Fibromyalgia

#20

Meds

#16

Mercury

#05

Menopause

#41

Metabolic Vascular

#29

Pain

#38

Neurological Red Flags

#22

Pcs

#01

Neuroinflammation

#15

Pesticides

#36

Sleep Apnea

#32

Social

#04

Thyroid

#06

Testosterone

#45

Anxiety

#54

Burnout

#52

Ms

#51

Ptsd

Find Your Cause First

Diet is one piece of the puzzle. Understanding what's causing your brain fog helps you know which dietary pattern is right for you.

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