7 food strategies for better focus, mood and mental clarity with Dr Miguel Toribio-Mateas

Date: 2026-06-02 17:30:03

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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
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LEARNING TO EAT WELL EVERY DAY
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