As the body's most complex command centre, the brain regulates everything from our breathing and body temperature to our memories and the thousands of thoughts we generate daily. Keeping this intricate organ in peak condition is a top priority for many, but the path to optimal brain health might be simpler—and more natural—than the wellness industry suggests.
The Root of the Problem: High-Calorie Malnutrition
According to Dr. Madhureeta Achari, a neurologist with 30 years of independent practice, the leading cause of many cognitive issues she encounters is surprisingly fundamental: nutritional deficiency. She identifies a critical paradox in modern diets, particularly in the United States, which she describes as "high-calorie malnutrition." This means people are consuming ample calories but are critically lacking the essential vitamins and minerals their brains desperately need to function properly.
"The brain has to have a balanced diet," Dr. Achari explained during an appearance on HuffPost's "Am I Doing It Wrong?" podcast, co-hosted by Raj Punjabi and Noah Michelson. She likened the brain to a finely tuned machine or a car. "You can’t just fix one part, right? It’s like a car. If everything’s great, but one tire is flat, the car is still not going to go." Each vitamin and mineral plays a specific, irreplaceable role in this complex system.
The Simple Solution: Eat the Rainbow and Chew Your Food
For those feeling overwhelmed by nutritional advice, Dr. Achari offers a clear and colourful directive: focus on "eating the rainbow." Her prescription for superb brain shape includes a diverse daily intake of whole, unprocessed foods.
Her dietary recommendations include:
- Lots of fresh fruits and vegetables of varied colours.
- Whole grains, noting that roughly 90% of people consume most grains in an ultra-refined form.
- Whole sources of protein like meats, fish, and poultry.
- Some dairy, nuts, and seeds.
Perhaps most pointedly, Dr. Achari advises her patients to avoid supplements that claim to boost brain function. "They don’t help you," she states bluntly, criticizing the "wellness industrial complex" for promoting the "weird idea that somehow we are smarter than our bodies." She emphasizes that our ancestors' way of eating and living is the reason we exist today, and we should trust that natural wisdom.
Her advice extends beyond what we eat to how we eat. "Eating means chewing," she asserts, cautioning against the modern smoothie culture where food bypasses the teeth entirely. "Teeth are the first part of the digestive system." Chewing activates crucial enzymes like amylase in the mouth, which begins breaking down food and signals the gut microbiome to prepare for optimal absorption of nutrients.
Beyond Diet: A Holistic Approach to Brain Care
In the full podcast episode, the conversation with Dr. Achari expands to other vital aspects of brain maintenance. She discusses the effects of substances like alcohol and cannabis on cognitive function, even sharing her personal ritual after enjoying a martini. The neurologist also outlines the types of physical exercise she recommends for supporting brain health.
This episode is part of the broader "Am I Doing It Wrong?" series, which tackles a wide array of everyday life questions—from finding love online and scoring cheap airline tickets to proper dental care, hotel booking secrets, and managing anxiety.
The core message from Dr. Achari's three decades of experience is elegantly simple: to keep your brain as healthy as possible, feed your cells a wide variety of micronutrient-rich foods every day and take the time to chew them well. It’s a return to foundational, whole-food nutrition that champions the body's innate intelligence over marketed quick fixes.
