The Dr. Shannon Show

Episode #195: Nutrition for Energy, Mental Health, and More with Miranda Galati, MHSc, RD
Date: December 5, 2024
Host: Dr. Shannon Ritchey, PT, DPT
Guest: Miranda Galati, MHSc, RD

Overview

This episode centers on practical, evidence-based approaches to using nutrition for better energy, mental health, and consistency in eating habits. Dr. Shannon welcomes registered dietitian Miranda Galati to discuss dietary patterns, the gut-brain connection, balancing macronutrients, blood sugar, and how to bypass the typical confusion and yo-yo cycles that plague so many. Both guests highlight realistic and sustainable nutrition strategies, busting myths and sharing personal experiences plus actionable tips.

Key Discussion Points and Insights

The Gut-Brain Connection & Nutrition for Mental Health

• Emerging Research: The link between gut health and mental wellbeing is still being explored; existing research doesn’t allow for concrete statements about causation but suggests there is a connection.
  • "The research in regards to food and mental health and anxiety and especially that gut brain connection... is definitely still emerging." – Miranda (01:29)
• Dietary Patterns Matter: Focus is less on specific foods and more on overall dietary patterns, with the Mediterranean diet being the most-researched for mood and anxiety benefits.
  • "What do we know from the existing research? ...a whole foods based dietary pattern, focusing on healthy fats, food fibers, color..." – Miranda (03:14)

Processed Foods, Blood Sugar, and Mood

• Processed Foods & Inflammation: Highly processed foods might increase inflammation and cause blood sugar spikes, leading to energy crashes and mood swings.
  • "Processed foods... can maybe in the longer term drive inflammation in your body and in your brain and that can impact your mood and that can impact your energy." – Miranda (04:56)
• Stabilizing Blood Sugar: Combining carbs with protein, healthy fats, and fiber leads to gradual blood sugar increases and more stable energy.
  • "When we eat carbohydrate based foods, they're all going to break down into sugars...When you’re not having the right balance...you can get these spikes that have falls that are just as sharp." – Miranda (06:14)

The Spectrum of Processed Foods

• Not All Processed Foods Are Equal: Nutrient density and purpose matter more than the “processed” label. Protein powder or Greek yogurt can have a place if they help meet your nutrient goals.
  • "Processed foods exist on a spectrum...I like to focus less on labeling...and more on, is this a nutrient dense food? Is there a specific reason that I'm eating it?" – Miranda (08:15)

Carbohydrates, Low Carb, and Keto

• Carbohydrates’ Role for Energy: Most people feel better with some carbs, as they are the brain’s preferred fuel; balance is key.
  • "Carbohydrates break down into sugars, mostly glucose... that is going to be the easiest form of fuel for our brain and for our cells." – Miranda (12:52)
• Low Carb/Keto Diets: Short-term, strict diets like keto can work for some, but aren’t usually sustainable or necessary for most.
  • "I tend to really look through a lens of is this going to be sustainable for you?...If you know for certain you can't sustain that for the rest of your life, then the results probably won't be sustainable too." – Miranda (14:27)

Macro and Micronutrient Balance

• Macronutrient Ratios for Energy: For energy and mood, ensure each meal contains protein, carbs, and fat; protein often gets overlooked.
  • "Just having a little bit of everything there... shift the focus a little more on protein, sprinkle in healthy fats, make sure you’ve got fruits and vegetables..." – Miranda (20:04, 21:24)
• Micronutrients and Deficiencies: Deficiencies in nutrients like B12, vitamin D, iron, and zinc can directly impact energy and mood.
  • "Common ones would maybe be, like B12, vitamin D, iron, even zinc... if we’re not getting enough, can play into our energy." – Miranda (21:57)

Dairy, Inflammation, and Individual Differences

• Dairy's Reputation: Most research does not support inflammatory effects from dairy, except for lactose-intolerant or allergic individuals; personal response matters most.
  • "Most of the research points towards dairy being health promoting, if not anti inflammatory." – Miranda (25:34)
• Fat Content in Dairy: Choosing low-fat vs. full-fat comes down to personal preference, goals, and overall nutrient balance.
  • "It, again, just probably depends on the person. If you're working on protein you might find it easier to choose lower fat dairy..." – Miranda (27:14)

Overcoming Yo-Yo Dieting and Inconsistency

• Why Yo-Yo Happens: Unrealistic and unsustainable plans lead to cycles of restriction and overeating/bingeing, especially common among women.
  • "If you're yo yoing, I think it's a sign that we just need to tweak the plan. And that's okay." – Miranda (30:59)
• What Works for Consistency:
  • Eat enough calories and at regular intervals.
  • Don’t stress over perfection; focus on the foundation.
  • Make incremental changes (i.e., increasing protein by 5-10g/meal as a start).
  • Listen to your true hunger and fuel needs (especially around training).
  • Choose sustainability over rigidity.
  • "My philosophy...is like, don't make it harder than it needs to be." – Miranda (31:58)

Quotes & Notable Moments

• On Demonizing Foods:
  • "Is this a nutrient dense food? Is there a specific reason that I'm eating it?...That’s more helpful in guiding our food choices." – Miranda (08:15)
• On Finding Maintenance:
  • "If we're eating at maintenance and it's all carbohydrates and we're getting like 50 grams of protein a day. We're probably going to feel starving. But if...enough protein...that should feel like you have pretty stable energy." – Miranda (33:50)
• On Research and Simplicity:
  • "The more you learn about nutrition, the more you realize there's so many unanswered questions and to stress about it would be so unproductive." – Miranda (28:45)
• On Dietary Patterns for Mental Health:
  • "It's a lot of whole foods based dietary patterns. It's focusing on healthy fats, it's focusing on food fibers, on color..." – Miranda (03:14)

Timestamps for Important Segments

• Gut-Brain Connection & Diet: 01:29-04:39
• Processed Foods & Blood Sugar: 04:56-09:44
• Role, Spectrum, and Function of Processed Foods: 08:15-10:34
• Carbs, Low-Carb Diets, and Energy: 12:26-14:15
• Thoughts on Keto: 14:22-15:52
• Blood Sugar, Energy, and Eating Enough: 16:36-19:43
• Macronutrient Balance for Energy: 20:04-21:24
• Micronutrient Importance: 21:49-23:37
• Dairy, Inflammation, & Fat Content in Dairy: 24:03-27:14
• Overcoming Yo-Yo Dieting & Consistency: 28:45-33:21
• What Maintenance Feels Like: 33:24-35:10
• Hunger and Protein During Strength Training: 35:37-37:45

Takeaway Strategies

• Build Your Diet on Whole Foods and Color: Fruits, vegetables, whole grains, healthy fats.
• Prioritize Sufficient Protein: Aim for 0.7–1g/pound of body weight, or add incrementally.
• Balance Meals: Include all macronutrients (carb, protein, fat) and adjust proportions as needed.
• Stabilize Blood Sugar: Pair refined carbs with protein/fat/fiber for slow energy release.
• Don’t Overthink Micronutrients: Eat variety; supplement if vegan/vegetarian with professional help.
• Avoid Extremes: Sustainability and consistency are more valuable than drastic restriction.
• Listen to Your Body: Adjust intake to energy needs, especially around activity.
• Don’t Fear Dairy (Unless Intolerant): It’s a useful, nutrient-dense protein source.

Further Resources

• Miranda Galati:
  • Instagram: @real.life.nutritionist
  • Website & recipes: reallifenutritionist.com
• Upcoming Episodes:
  • Intuitive Eating vs. Dieting
  • Miranda’s personal journey with nutrition

This summary captures the practical, positive, and research-informed essence of the episode, conveying what listeners can implement for real-life energy, mood, and health improvements.