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Biological Targets for Brain Health

The BRAIN Diet addresses 7 key biological targets that are commonly disrupted in ADHD, depression, cognitive decline, and other neurocognitive disorders. Each target represents a critical system that can be optimized through precision nutrition.

Biological Targets​

Gut Microbiome

Supporting beneficial gut bacteria and the gut-brain axis for brain health

Hormonal Response

Balancing stress hormones, sex hormones, and other endocrine factors for brain health

Inflammation

Chronic inflammation and neuroinflammation as modifiable contributors to ADHD symptom severity

Insulin Response

Optimizing glucose metabolism and insulin sensitivity for brain health

Methylation

Supporting DNA methylation processes and one-carbon metabolism for optimal gene expression and neurotransmitter synthesis

Neurochemical Balance

Optimizing neurotransmitter synthesis, release, and reuptake for improved cognitive function

Oxidative Stress

Oxidative stress as a modifiable contributor to ADHD symptom severity

Stress Response

Understanding and optimizing the body's response to stress for better brain health and cognitive function

Integration Strategy​

The BRAIN Diet takes a systems approach by:

  • Addressing multiple targets simultaneously rather than focusing on single nutrients
  • Using food matrix strategies that naturally support multiple systems
  • Leveraging nutrient synergies for enhanced effectiveness
  • Providing both omnivore and plant-based approaches for flexibility

Key Principles​

1. Food-First Approach​

  • Whole foods provide complex nutrient matrices
  • Natural combinations enhance bioavailability
  • Minimal processing preserves nutrient integrity

2. Precision Nutrition​

  • Individual variation in nutrient needs and genetic factors
  • Targeted interventions based on specific biological dysfunctions
  • Comprehensive assessment of multiple systems

3. Circadian Alignment​

  • Meal timing that supports natural biological rhythms
  • Nutrient timing for optimal absorption and utilization
  • Sleep-wake cycle optimization

Research Foundation​

Each biological target is supported by:

  • Peer-reviewed research on nutritional interventions
  • Clinical studies in relevant populations
  • Mechanistic understanding of biological pathways
  • Practical implementation strategies

Notes​

This biological targets framework provides the scientific foundation for the BRAIN Diet's approach to supporting brain health through precision nutrition. Each target page includes detailed information about the biological system, nutritional strategies, and practical implementation within the diet framework.