“Our hope in mental health is to create a place where people feel no judgment, and in that setting, really and truly become themselves.”
I had the pleasure of talking with Dr. Drew Ramsey. The meeting that helped convince Dr. Drew Ramsey that psychiatry needed a wider public voice did not initially feel promising. At his first book pitch, publisher Karen Rinaldi walked into the room, asked him about dopamine, listened briefly, said, “It was really nice to meet you,” and left. Ramsey assumed he had blown it. A few weeks later, he had a book deal.
What stayed with him was not simply the contract. It was the sense that psychiatry had something useful to say outside the consulting room, and that the profession was not always saying it clearly enough. “Mental health and psychiatry needed to do more,” he recalls. “We needed to let people know more about what we understand, what we don’t understand, and who we are.”
That impulse helps explain Ramsey’s unusual place in modern psychiatry. A board-certified psychiatrist, psychotherapist, author, and longtime Columbia faculty member, he has built much of his work around an idea that once sat near the margins of conventional psychiatric practice: what people eat can be part of a serious conversation about how they feel. His approach combines neuroscience and psychotherapy with nutrition, movement, sleep, relationships, purpose, and other parts of daily life that are easy to describe as “lifestyle” until they begin affecting a patient’s ability to function.
The roots of that thinking go back well before medical school. Ramsey grew up in rural Indiana after his parents left New York City as part of the back-to-the-land movement of the 1970s. Their goal was to live closer to the land, grow more of their own food, and care for a forest. Ramsey eventually went from Indiana to Indiana University Medical School, then back east to train in psychiatry at Columbia University. He would remain on the faculty there for roughly two decades.
The distance between those worlds, a rural farm and an academic medical center in Manhattan, is less contradictory than it first appears. Ramsey is interested in the newest neuroscience, but he is equally interested in what a patient ate for breakfast, whether that person is sleeping, moving, maintaining close relationships, or finding a reason to be useful to someone else. His professional argument is that mental health is biological without being merely biological, and that the brain does not exist separately from the ordinary conditions of a life.
Nutritional psychiatry grew out of what Ramsey describes as a surprisingly simple observation. Mental health clinicians routinely screened patients for eating disorders, yet often did not ask much about how they actually ate. “We didn’t really talk to patients about some of the most important aspects of their brain health, like what foods they eat,” he says. For Ramsey and a small group of colleagues exploring the subject, that omission looked less reasonable as research accumulated around nutrition, inflammation, the gut microbiome, neuroplasticity, and mood.
His public work now includes books such as Eat to Beat Depression and Anxiety and Healing the Modern Brain, as well as the Brain Food Clinic and Spruce Mental Health in Jackson, Wyoming. Yet for all the emphasis on food and brain science, Ramsey repeatedly returns to something less easily packaged: human connection.
He still spends much of his working life with patients, and one of the experiences he values most is not a breakthrough that could be reduced to a dramatic anecdote. It is a recurring feeling inside the psychiatrist’s office, when two people establish enough trust for a different kind of conversation to become possible. “Our hope in mental health is to create a place where people feel no judgment,” he says, “and in that setting, really and truly become themselves.”
That concern with connection runs through the practical advice he gives about cognitive health. He recommends learning, handwriting, time outdoors, friendships, movement, and service to others. He is especially interested in purpose, not as a motivational slogan, but as something that keeps a person engaged with other people and with the world. Mentoring someone younger or volunteering, he argues, may challenge the brain in ways that a solitary puzzle cannot.
Ramsey’s own life has also made him skeptical of biographies built entirely around professional accomplishment. As he marks 25 years of marriage, he has been thinking about what sits outside the résumé. “For those of us with successful careers, you’re often only seeing half the story,” he says. He credits his marriage with providing “support, encouragement, and challenge,” and speaks just as plainly about how much dedication it has required.
That acknowledgment captures something central to Ramsey’s work. He has spent years asking people to take mental fitness as seriously as physical health, but his definition of fitness is expansive. It includes nutrients and neurons, certainly, but also family, friendship, service, curiosity, and the conditions that allow a person to remain connected to a meaningful life.
The farm in Indiana and the psychiatrist’s office in New York are not competing origin stories. They belong to the same one. Ramsey’s career has been an attempt to bring what medicine knows about the brain into conversation with the basic things people do every day: eat, sleep, move, learn, love, struggle, and care for one another. The interview that follows begins there, with the brain itself, and quickly expands into the larger question that has shaped his work: what does it actually take to help a human mind stay well?
Yitzi: Dr. Drew, it’s an honor to meet you. Before we dive in deep and talk about brain health and nutrition for cognitive health, our readers would love to learn about Dr. Drew’s personal origin story. Can you share with us the story of your childhood, how you grew up, and particularly the seeds and the genesis of all the amazing work, creativity, and genius that has come since then?
Dr. Drew Ramsey: It’s a nice question. I think it’s a very good question for a psychiatrist because I’m always interested in where things come from, who we are, and the narrative of how we got to this moment.
I grew up in rural Indiana. My parents were part of a back-to-the-land movement in the 1970s, and they moved from New York City to a farm in rural Indiana to learn how to exist there, be in more harmony with the land, grow more of our food, and take care of a forest.
It is not surprising to people who know me that I got interested in mental health, specifically integrative and holistic mental health. I want to know all of the latest neuroscience, but I also liked the idea that I could help my patients by directing them toward more nutrient-dense foods, or psychotherapy methods to deepen their loving connections, faith, or better ways to understand ourselves through a modern understanding of the brain and mental health.
I went from Indiana to Indiana University Medical School, and then out to New York City where I trained at Columbia as a psychiatrist and have sat on the faculty there for about 20 years.
Somewhere along the way, I started doing nutritional psychiatry work. It really wasn’t a thing back then, and a few of us made a simple observation: we didn’t really talk to patients about some of the most important aspects of their brain health, like what foods they eat. We would screen people for eating disorders, but we wouldn’t talk to people about how they eat. It’s fascinating. We’re all a little bit different; we all have strong preferences, tastes, and challenges. It seemed like a great place for people working in mental health to join the conversation and help our patients get better.
Yitzi: Without sharing any names or anything too personal: you probably have some amazing stories from your successful career. I’m sure it’s difficult to single out just one, but can you share one or two stories that stand out in your mind?
Dr. Drew Ramsey: I can tell you about a recurrent feeling I’ve had throughout my career with a lot of different patients: the feeling that I’m in just the right place. There’s something special and unique about a psychiatrist’s office. A lot of people want to avoid it, or it feels daunting. But when you get there and form an alliance with somebody like me, it’s a conversation like nothing else. Our hope in mental health is to create a place where people feel no judgment, and in that setting, really and truly become themselves. That is certainly one moment.
Another moment was when I began to understand that the public really wanted to learn more about mental health. Early on, I remember when my publisher walked into the room for my very first book pitch meeting — Karen Rinaldi, a legend in the publishing world. She sat down, looked at me, asked me about dopamine, said, “It was really nice to meet you,” got up, and walked out. I thought, “Oh no, that’s it.” A few weeks later, I had a book deal.
That moment stuck out because I realized there was something we needed to do. I felt Karen was challenging me personally: mental health and psychiatry needed to do more. We needed to let people know more about what we understand, what we don’t understand, and who we are.
Those are a couple of moments. There are a lot of them, as I spend about 30 to 40 hours a week with patients.
Lastly, the most important thing in my life right now is celebrating 25 years of marriage. I’ve been reflecting on that this month. For those of us with successful careers, you’re often only seeing half the story. Having the support, encouragement, and challenge that I’ve experienced in my marriage has been wonderful.
I love being a father and all these things are important, but you realize that marriage takes a tremendous amount of dedication. It is a wonderful milestone to share with you.
Yitzi: I appreciate you sharing that. Thanks so much. Let’s jump right in and talk about brain health. Let’s start with definitions: why is brain health important?
Dr. Drew Ramsey: Brain health is important because our brain is the unique part that makes us human. Organisms have kidneys, livers, and muscles, but there is something unique about the human brain. It is the seat of our consciousness and is dynamic — always growing, changing, and learning.
Brain health is a mix of several facets. Biologically, it is about ensuring we get the right nutrients and regulate inflammation. Psychologically, it involves using our minds in ways that promote happiness, such as feeling appreciated or being of service. Socially, it requires understanding how mental fitness and connection protect us, whereas isolation harms the brain.
Thinking about brain health leads to practical solutions and new perspectives on food. When you consider what nutrients the brain needs, you look completely differently at something like a lentil or an egg. Eggs are a great example as a food filled with choline, an essential nutrient for the aging brain.
When I think about cognitive health and brain health, it is our most important challenge. Without brain health, we can’t celebrate 25 years of marriage because we aren’t happy, regulated people, nor can we achieve our sense of purpose. It starts with granular questions — what nutrients do we need, what are we missing, and how modern life challenges us — and extends to the metaphysical question of how brain health supports us in being our best selves.
Yitzi: Is optimal brain health similar to optimal emotional health, or do they overlap? Is it a Venn diagram, or are they distinct?
Dr. Drew Ramsey: Optimal emotional health stands on the shoulders of optimal brain health. As a psychiatrist, I sit with people who might be missing a nutrient like iron or vitamin B12; they struggle to maintain emotional health because their brain isn’t firing on all cylinders. Anyone who has experienced a biological depression knows it makes functioning at your best nearly impossible. The best of our emotional health comes from standing on a well-nourished brain supported by great sleep and movement.
Yitzi: Does brain health also include high brain performance, such as being able to think deeply and concentrate?
Dr. Drew Ramsey: Yes, that is our cognitive health and executive functioning. This is the aspect that excites people most, because we’ve all experienced the opposite after consuming things that harm brain health. A hangover is a clear example of what brain inflammation looks and feels like.
Conversely, we’ve experienced moments where our brains are sharp, we feel great, have a spring in our step, and feel creative. The challenge in brain health is doing everything we can in daily life to keep our brains in that sharp space.
When people think about avoiding dementia or aging well, cognitive health is paramount. Without cognitive health, you cannot retain memories, execute tasks, or make plans, which makes daily essentials like going to the grocery store or attending social gatherings difficult. As we age, we want to protect this through mental activity, exercise, and nutritional science.
Yitzi: Are there mental exercises, aside from physical exercise, that people should be doing to improve their brain health?
Dr. Drew Ramsey: Yes, there are several practices supported by science and used in my clinical practice.
I recommend writing by hand in a journal about your interior world, difficult feelings, and accomplishments. Handwriting stimulates different and broader areas of the brain compared to typing.
Engaging in social connection is also critical, particularly for men, who tend to struggle with this more as they age.
Additionally, the old adage “use it or lose it” applies to our knowledge base and learning capacity. People who age well never stop learning; they read, explore new ideas, and stay curious. While some gravitate toward Sudoku, I recommend crossword puzzles because they create a network effect in the brain by drawing on varied areas of knowledge.
I also suggest spending time active and outdoors, as solving practical problems in nature keeps the brain robust.
Finally, look for opportunities to be of service. Instead of just doing puzzles, mentor a younger person, teach someone to read, or volunteer. Being of service mobilizes our sense of purpose, which data shows is one of the strongest factors in keeping people sharp and thriving.
Yitzi: Do you think that brain health is more challenging today than it was 100 years ago?
Dr. Drew Ramsey: Yes and no, but overall, yes. More has happened in the last 50 years to challenge our brains than ever before in human history. While past generations faced challenges like unidentified iron deficiency, today’s environment actively taxes our mental health.
About 80% of modern jobs are indoors, and about 80% of our calories come from ultra-processed foods that can increase the risk of depression by 40% to 60%. Sedentary screen time averages six to eight hours daily, making cognitive output predominantly screen-based. Modern life also introduces novel stressors that disrupt sleep, erode interpersonal connections, and diminish purpose, while societal expectations to achieve place unprecedented pressure on younger generations.
Yitzi: Do you think that if we had screen-free days, reduced our screen time, or delayed giving kids smartphones for as long as possible, we would have a healthier culture and healthier brains?
Dr. Drew Ramsey: Yes. Research demonstrates that screen time and social media directly correlate with decreases in self-esteem and increases in rates of self-injury among youth.
Expert recommendations push us to delay screens until age 14 or 15, and there is growing momentum to eliminate phones in schools. High school hallways should be spaces for face-to-face interaction, humor, and socialization rather than heads buried in screens.
Mental fitness starts with self-awareness. Digital tools are remarkable gifts — they allow us to communicate, manage finances, and access information — but with great power comes great responsibility.
Yitzi: You mentioned diet earlier. What are some practical dietary adjustments that anyone can make?
Dr. Drew Ramsey: The number one step is learning about nutritional psychiatry. The evidence over the last 15 years shows clearly that what we eat shapes how we feel and how our brains function.
Rather than focusing solely on calorie reduction or eliminating fats, nutritional psychiatry focuses on nutrient density: putting foods on your plate that provide essential brain nutrients like vitamin B12, choline, and omega-3 fatty acids. These wholesome options are accessible and readily available in everyday grocery stores.
Modern neuroscience looks at depression and anxiety through multiple lenses, including neurotransmitters like serotonin, inflammation, and neuroplasticity, which is how the brain repairs and grows. We also focus on the gut microbiome, where plants rich in fiber, vitamin C, and folate feed beneficial bacteria.
Beyond nutrients, connecting with food traditions provides comfort and healing. Whether it is preparing a traditional family recipe or sharing a Shabbat dinner, tapping into our cultural roots around food provides grounding. Returning to wholesome, time-tested staples — wild salmon, lentils, eggs, and yogurt — cuts through the noise of fad diets.
Yitzi: You mentioned eggs. I grew up with the notion that you should limit eggs due to cholesterol, and even recently a doctor mentioned limiting them. I love eggs — scrambled, over easy, making them for my family. But it creates confusion when traditional advice contradicts current observations.
Dr. Drew Ramsey: I was part of the generation of physicians trained to avoid egg yolks, but research has corrected that view. Every nutrient required to develop a brain exists inside an egg.
Managing cardiovascular risk in 2026 relies on comprehensive screening and lifestyle management rather than eliminating nutrient-dense foods. Recent research, including findings in the Journal of Nutrition and data from the Rush Memory and Aging Project, has linked regular egg consumption with significant reductions in the risk of cognitive decline and Alzheimer’s disease.
Eggs are exceptional for brain health because they are nutrient-dense at roughly 70 calories each. They are also one of the richest dietary sources of choline, which is necessary for producing acetylcholine and phosphatidylcholine. Over 90% of Americans fall short of recommended choline intake, and two eggs provide 50% to 70% of the daily requirement. Furthermore, they fit well into metabolic psychiatry frameworks like ketogenic dietary approaches because they contain zero carbohydrates. They provide complete, high-quality reference protein, alongside essential nutrients like vitamin B12 and folate, which are critical for preventing cognitive decline.
Yitzi: If a person has limited bandwidth and must prioritize between adding an hour of sleep, getting 20 minutes of exercise, connecting with a friend, or improving their diet, how would you rank them?
Dr. Drew Ramsey: Diet is foundational, so I place diet first.
If you are experiencing depression or lethargy due to deficiencies in vitamin B12, choline, iron, or magnesium, you will struggle to get out of bed, lack the energy to exercise, experience elevated anxiety, and feel unable to socialize.
When you nourish your brain properly, your sleep quality improves, your energy rebounds, and you naturally feel more motivated to move and connect with others.
Yitzi: Because of your platform and work, you have significant influence. If you could inspire a movement or spread one central idea to help the most people, what would it be?
Dr. Drew Ramsey: I want everyone to take their mental fitness as seriously as their physical health. My goal is to give people grounded hope. In my practice, I often meet people during difficult moments who fear their mental clarity is gone. Seeing them recover and thrive proves that healing is possible. When we build communities that openly support brain health and mental fitness, everyone becomes stronger.
Yitzi: How can our readers follow your work, purchase your books, and support your mission?
Dr. Drew Ramsey: Most resources are available on our website. We publish a weekly newsletter designed to offer consistent encouragement, and I engage directly with our community on Instagram (@DrewRamseyMD).
My books focus on nutritional psychiatry and practical brain health, including Healing the Modern Brain and Eat to Beat Depression and Anxiety. These books provide accessible recipes — from simple egg dishes to nutrient-rich meals — designed to help readers apply this science at home.
Yitzi: It’s such a joy to meet you, Dr. Ramsey.
Dr. Drew Ramsey: It’s been great speaking with you, Yitzi, and I look forward to continuing the conversation.
Yitzi: It was a joy. I learned a tremendous amount from your perspective.
How Dr. Drew Ramsey Is Rewriting the Psychiatry Playbook — Starting in the Kitchen was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.