Episode 30 - Train Your Brain to Better Enjoy Food & Life with Miguel Toribio-Mateas

24 Feb

Healthily | 02/24/22

Series 4 is ending on a high with this really interesting and thought-provoking conversation with neuroscientist, Dr Miguel Toribio-Mateas. Through his understanding of the brain, he's able to explain clearly and with compassion how we can - quite unwittingly - programme our brains into thinking we're reacting to specific foods that we deem to be 'bad'. Not only that, how our brains can control the way we absorb and use the food we eat for energy and fat storage. Understanding this is powerful, because in making sense of how detrimental neuro pathways are set up and reinforced, we can then learn tools and techniques to remodel our brains, in a way that ultimately allows us to live more joyful lives, and be free to enjoy food on a whole new level.

Thank you to the sponsor of this series of Healthily, Kalla Probiotics, who are offering you as a listener £10 off your first order with them. Simply visit www.kalla.com and use the code HEALTHILY at the checkout.

TAKEAWAYs

✔️ Understanding the Gut-Brain Connection and Reframing Your Relationship with Food

In this episode of Healthily, Nicola Moore talks with Dr. Miguel Turibio, a clinical neuroscientist and expert on the gut-brain connection. Miguel shares how our brains and guts communicate bidirectionally, highlighting that while much attention is on how gut microbes affect mood, the brain also sends crucial signals to the gut that impact digestion, nutrient absorption, and energy usage.

A key insight from the discussion is how stress and anxiety around food—fueled by conflicting information and restrictive dieting—can disrupt digestion and even contribute to weight gain. When the sympathetic nervous system (our “fight or flight” mode) is dominant, the parasympathetic system (responsible for “rest and digest”) is suppressed, reducing the body’s ability to absorb nutrients efficiently. This explains why feelings of guilt or anxiety around eating bread, fruit, or other foods can actually affect how the body processes them.

Miguel emphasizes the role of neuroplasticity in shaping our behaviors and relationships with food. Repeated patterns of restriction and guilt create “neural cables” in the brain, reinforcing negative responses to certain foods. Through conscious practice—such as mindful eating, slow breathing, and gratitude—these behaviors can be reshaped to reduce stress, enhance digestion, and promote a healthier relationship with food.

The conversation also touches on the importance of cognitive flexibility, patience, and self-compassion in creating lasting changes. Miguel and Nicola share personal examples, showing that small, consistent adjustments—like enjoying sourdough bread without guilt or reframing seasonal attitudes—can gradually retrain the brain and improve overall well-being.

✔️ The Best Way to Use Herbs: It Depends on the Form

Rhianne explains the difference between common herbal preparations:

Infusions/Teas: best for delicate plant parts (leaves, petals). Must be covered while steeping to retain therapeutic volatile oils. Use two teabags for a meaningful therapeutic effect.
Powders: convenient, but rely heavily on strong digestion.
Tinctures: the gold standard. Herbs are extracted in medicinal-grade alcohol, which draws out both water- and fat-soluble compounds and allows them to be absorbed into the bloodstream within minutes.

✔️ Practical Tips from the Episode:

Take a moment to breathe and ground yourself before meals to activate the parasympathetic nervous system.
Practice gratitude for your food, whether secular or spiritual, to reduce stress and improve digestion.
Recognize and gradually reframe negative associations with food to promote positive neuroplasticity.
Focus on long-term consistency over short-term perfection in diet and lifestyle changes.
Prioritize enjoyment and variety in food rather than strict restrictions.