Can Ancestral Food Light the Way Out of Depression?

When the world feels gray, most people don’t think of food as the best medicine.

Yet every cell in your body—including those shaping your mood—runs on chemistry built from what you eat.

The KIND Study (Ketogenic Intervention in Depression) at Ohio State University is challenging how we treat mood disorders, asking a critical question:

What if the answer to depression isn’t found in a prescription—but on your plate?

Depression by the Numbers

Depression is now one of the world’s most disabling conditions. In the United States alone, more than 19 million adults experience a major depressive episode each year⁽¹⁾. Standard treatments—antidepressants and talk therapy—are clearly failing us.

A landmark meta-analysis published in PLoS Medicine found that antidepressants outperform placebo only modestly in mild to moderate depression, with higher side-effect and dropout rates⁽²⁾. Up to one-third of patients remain treatment-resistant despite multiple medication trials⁽³⁾.

Clearly, we need new strategies that restore balance from the inside out—addressing not only neurotransmitters, but also the mitochondria and metabolism that power them.

The KIND Study: Nutrition Meets Neuroscience

KIND is the first clinical trial to weave a well-formulated ketogenic diet into a university mental-health setting. Over 10–12 weeks, college students diagnosed with major depressive disorder (MDD) followed a structured keto plan while continuing their usual counseling or medication.

Researchers measured mood using the Patient Health Questionnaire (PHQ-9) and Hamilton Depression Rating Scale (HDRS), along with biomarkers such as leptin and brain-derived neurotrophic factor (BDNF)^{(4, 5)}.

The early results are remarkable:

• ≈ 69% drop in PHQ-9 scores
• ≈ 71% drop in HDRS scores
• Tripling of overall well-being
• Increases in BDNF (the brain’s growth factor for new neurons)
• Decreases in leptin and body-fat percentage

Students spent roughly 73% of the time in nutritional ketosis without major side effects, proving the diet’s safety and feasibility in real-world conditions⁽⁴⁾.

Dietitians provided personalized coaching, recipes, and keto-friendly foods. Participants kept their regular care, with diet as the only variable.

Depression and Metabolism: Undeniably Linked

The KIND study illuminates a growing truth:

Depression and metabolism are not separate worlds – they are inextricably linked.

Impaired glucose metabolism, mitochondrial dysfunction, and inflammation – more often than not – accompany mood disorders. Ketones supply a cleaner, more efficient fuel, reduce oxidative stress, and may restore neurochemical balance.

Larger studies are now being planned to test whether nutritional ketosis can consistently improve depressive symptoms and cognitive function—especially across sexes, since female and male metabolisms use ketones differently^{(4, 6)}.

The Medicinal Power of Cooking (Beyond the Food Itself!)

For generations, people have known that food can comfort and restore.

The KIND study brings that ancient intuition into the modern lab, giving scientific language to something our ancestors practiced instinctively – feeding the body to heal the mind.

But even the very art of cooking itself has measurable power when it comes to how you feel…

In fact, in one study, participants who joined culinary therapy workshops reported significant reductions in depressive symptoms and hopelessness after just a few sessions⁽⁷⁾.

Preparing food not only engages the senses, but it builds confidence, and reconnects us to a daily rhythm—the antidote to emotional numbness.

Mood-Boosting Keto Comforts for Fall & Winter

As the air turns crisp and the days grow shorter, our bodies instinctively crave warmth, grounding, and comfort. Science tells us this is no coincidence—lower light levels can affect serotonin, circadian rhythm, and even appetite.
Each of the recipes below is designed to support both your metabolism and your mood. They’re rich in stabilizing fats, calming amino acids, and micronutrients that feed your brain’s neurotransmitters—so you can feel grounded, clear, and comforted… from the inside out.

Creamy Cauliflower & Bone Broth Soup

Why it helps: Rich in collagen and glycine for gut-brain health.

Ingredients

• 2 Tbsp grass-fed butter or tallow Add to Cart
• 1 small onion, diced
• 1 head cauliflower, chopped
• 3 cups grass-fed bone broth Add to Cart
• ½ cup heavy cream
• Sea salt, pepper, and nutmeg to taste

Directions

1. Sauté onion in butter until translucent.
2. Add cauliflower and broth; simmer 15 minutes.
3. Blend until smooth, stir in cream, season, and serve warm.

Calories: 180 kcal | Fat: 14 g (≈70%) | Protein: 9 g (≈20%) | Total Carbs: 6 g | Fiber: 2 g | Net Carbs: 4 g (≈10%)

Keto Shepherd’s Pie with Grass-Fed Beef & Celery Root Mash

Why it helps: Combines amino acids and minerals for serotonin synthesis.
Ingredients

• 1 lb ground grass-fed beef Add to Cart
• 1 cup diced carrots and celery
• 1 Tbsp tomato paste
• 2 cups riced cauliflower or boiled celery root
• 2 Tbsp grass-fed butter or ghee Add to Cart
• 1 egg yolk

Directions

1. Brown beef with vegetables; stir in tomato paste and season.
2. Mash celery root or cauliflower with butter and yolk; spread over meat mixture.
3. Bake at 375 °F for 25 minutes until golden.

Calories: 410 kcal | Fat: 30 g (≈65%) | Protein: 32 g (≈30%) | Total Carbs: 9 g | Fiber: 3 g | Net Carbs: 6 g (≈5%)

Chocolate Almond Keto Mousse

Why it helps: Cocoa’s flavanols increase cerebral blood flow and calm inflammation.
Ingredients

• ½ cup heavy cream
• 1 Tbsp unsweetened dark cocoa powder
• 1 Tbsp almond butter
• ½ tsp vanilla, pinch sea salt, and natural sweetener to taste

Directions

1. Whip cream until thick.
2. Fold in remaining ingredients
3. Chill 30 minutes.

Calories: 270 kcal | Fat: 26 g (≈85%) | Protein: 6 g (≈10%) | Total Carbs: 7 g | Fiber: 3 g | Net Carbs: 4 g (≈5%)

A Better Mood Begins in the Kitchen

The KIND study reminds us that healing doesn’t start in the doctor’s office — it starts at your table.

If you’re struggling with depression, there is hope.

Each time you slow-simmer a pot of broth or prepare a fat-rich keto meal, you’re doing far more than feeding yourself — you’re restoring balance at the cellular level.

It’s not just food. It’s culinary chemistry, plated as care.

And in those small, conscious acts of nourishment, healing begins — molecule by molecule, meal by meal.

Thank you to Kelley Herring for another insightful article and delicious mood-boosting recipes! Visit our Discover Blog for more inspiring articles and recipes from Kelley and other wellness experts exploring how nourishing, real foods can support both body and mind!

Ed Note:

Wondering if your diet is working for you—or against you? Take Kelley’s new Diet Decode™ Metabolism Quiz and discover how your body truly processes food. In just a few minutes, you’ll learn whether your metabolism thrives on low-carb, ketogenic, or low-fat, high-carb nutrition—and what to eat to feel your best. Get your personalized results instantly and start decoding your diet today.

References

1. National Institute of Mental Health. Major Depression Facts (2024).
2. Kirsch I et al. Initial severity and antidepressant benefits: a meta-analysis of data submitted to the FDA. PLoS Med.
3. Rush AJ et al. Acute and long-term outcomes in the STAR*D trial. Am J Psychiatry.
4. Decker DD et al. A pilot study examining a ketogenic diet as adjunct therapy in college students with major depressive disorder. Transl Psychiatry.
5. Volek Lab, Ohio State University. “KIND: Nutritional ketosis and depression.” OSU Low Carb Research.
6. gov. Ketogenic Intervention in Depression (KIND) Protocol.
7. Farmer N et al. Cooking-based interventions for mental health and well-being: a systematic review. Front Public Health.