What if the secret to better mental health, and sharper cognition, isn’t found in a prescription bottle, but on your dinner plate? While the ketogenic diet has gained fame as a weight-loss strategy, its most powerful benefits may lie in what it does for your brain: from treating serious disorders to enhancing focus, memory, and mental clarity in healthy individuals. And those benefits were discovered over a century ago.
A Diet Born to Heal the Brain
Most people think of keto as a modern fad diet, but the ketogenic diet was actually created in 1921 with one specific purpose: to stop seizures in children with epilepsy. Long before seizure medications existed, physicians had noticed that people with epilepsy often improved during fasting. But since you can’t fast forever, researchers developed the ketogenic diet, the original “fasting-mimicking” diet, to get as close to fasting as possible while still providing essential nutrition.[^1]
The results were remarkable. More than 50% of children and adults with epilepsy experienced over 50% reduction in seizures, and 10-20% became completely seizure-free following a ketogenic diet.[^1] This wasn’t speculation, it was evidence-based medicine for the brain, proven over decades of use.
But here’s what’s truly fascinating: if a dietary intervention can stabilize brain chemistry enough to stop seizures, what else might it do for the brain?
From Treating Disorders to Enhancing Performance
Fast forward to today, and we’re discovering that the keto diet’s power extends far beyond epilepsy. Emerging research shows that ketogenic diets can significantly reduce symptoms of ADHD, depression, and anxiety, often dramatically. But equally fascinating is its ability to enhance cognitive function in healthy individuals.
In a groundbreaking study led by Harvard-trained psychiatrist Dr. Georgia Ede, patients with serious mental illnesses including bipolar disorder, major depression, and schizophrenia tried the ketogenic diet. The results were stunning: 43% achieved clinical remission from their chronic mental illness, and 64% were able to reduce or eliminate psychiatric medications.[^1] These weren’t mild cases, these were people who had been struggling with severe, treatment-resistant conditions.
As Dr. Ede explained on The Diary of a CEO podcast: “Most people will experience tremendous reductions in anxiety within three days to three weeks of starting a ketogenic diet. It improves the balance of chemicals in the brain by addressing the root causes of mental illnesses, which are inflammation, oxidative stress, and insulin resistance.”[^1]
Results Come Fast
One of the most encouraging aspects of the keto diet for mental health is how quickly positive results can be observed, often in just a few weeks.
A recent pilot study from Ohio State University found that young adults with major depressive disorder experienced a 70% reduction in depression symptoms after just 10-12 weeks on a ketogenic diet.[^4] Participants also reported improvements in cognitive performance, focus, and overall well-being.
For anxiety, the timeline can be even faster. According to Dr. Ede’s clinical experience, people typically notice tremendous reductions in anxiety within three days to three weeks of starting the diet.[^1]
Think about that: within weeks, not months or years, people are experiencing life-changing improvements in conditions that had plagued them for decades.
Not Just for Mental Illness: Cognitive Enhancement for Everyone
But here’s the important part: you don’t need to have a diagnosed mental health condition to benefit from the brain-boosting effects of keto.
Many healthy individuals report remarkable improvements in cognitive performance after adopting a ketogenic diet.
Common cognitive benefits reported by healthy keto dieters include:
- Enhanced mental clarity and focus – That brain fog lifts, and concentration becomes effortless
- Improved memory and recall – Information processing and retention improve significantly
- Sustained energy without crashes – No more post-lunch slumps or mid-afternoon exhaustion
- Better mood stability – Even without diagnosed mood disorders, people report feeling more emotionally balanced
- Increased productivity – Tasks that required effort become easier, work flows more smoothly
- Sharper decision-making – Mental processing speed and cognitive flexibility improve
Dr. Ede’s research identifies three core principles of nutrition for optimal brain function: nourish, protect, and energize. The ketogenic diet excels at all three for everyone’s brain, not just those with diagnosed conditions.
As Dr. Ede notes: “Nutrition strategies can help you in ways no medicine can, as well as improve mood, memory, concentration, stamina, and productivity.”[^1]
Think of it this way: if the brain responds so powerfully to ketones when it’s struggling with severe dysfunction, imagine what it can do when you’re already functioning well but want to optimize further.
How Keto Transforms Brain Function
So what’s actually happening in the brain that causes these dramatic improvements, whether you’re healing from illness or optimizing for peak performance?
The ketogenic diet is like a multi-tool for brain health. It simultaneously works through multiple powerful mechanisms:
- Reduces brain inflammation – Even low-level inflammation (which many healthy people have without realizing it) can impair focus, memory, and mood. Keto lowers inflammation markers throughout the body, including the brain.
- Lowers oxidative stress – This cellular damage accumulates from everyday life: stress, poor sleep, environmental toxins. Reducing it enhances cognitive function at any baseline level.
- Reverses insulin resistance – Your brain can become insulin resistant just like your body, impairing its ability to use energy efficiently. This affects everyone from diabetics to office workers experiencing afternoon brain fog.
- Balances brain chemistry – By stabilizing energy metabolism, keto helps normalize levels of serotonin, dopamine, GABA, and other crucial neurotransmitters, improving both mood disorders and everyday emotional regulation.[^1]
But there’s another critical factor: ketones themselves.
When your body burns fat for fuel (which happens when insulin levels drop), your liver converts some of that fat into ketones – small, ready-to-burn fuel molecules that easily cross into the brain. These ketones aren’t just fuel, they’re signaling molecules that directly influence brain function and gene expression.
As Dr. Andrew Koutnik, a leading metabolic research scientist, explained: “Ketones appear to have direct impacts on the brain” in both therapeutic and performance-enhancing contexts.[^2]
Research has shown that exogenous ketones (ketones you drink) can:
- Attenuate cognitive decline in aging
- Improve brain network stability
- Enhance mental clarity and focus
- Support both mental health recovery and cognitive performance
Many athletes, entrepreneurs, and high performers use ketogenic diets or exogenous ketones as a “brain fuel” for enhanced mental performance, suggesting ketones themselves offer benefits beyond just being an alternative energy source.[^2]
The Insulin-Fat Burning Connection
Here’s a crucial fact many people don’t understand: You cannot burn fat unless your insulin levels are low, even if you have plenty of fat stored in your body.
As explained by fasting expert Dr. Jason Fung: “Insulin is a hormone that goes up when you eat and goes down when you don’t eat. When you eat, your body wants to store energy. When you don’t eat, insulin goes down and your body says, ‘I have no food coming in, please take it out of storage.’”[^3]
Most people walk around with insulin levels that stay high 24 hours a day because they’re eating too much, too frequently, and consuming the wrong foods. They never give their insulin, or their fat-burning machinery, a chance to activate. The typical modern eating pattern of six meals a day (breakfast, snack, lunch, snack, dinner, evening snack) with heavy carbohydrate loads means insulin never drops low enough to allow fat burning.
The keto diet breaks this cycle by dramatically reducing carbohydrate intake, which lowers insulin levels and finally opens the door to burning stored body fat for energy.[^1]
A Highly Personal Journey
While the keto diet offers tremendous benefits, there’s an important caveat: an effective keto diet is, unfortunately, very personalized and requires experimentation.
What works for one person may not work exactly the same for another. Factors like your metabolic health, activity levels, stress levels, and even genetics can influence how you respond to the diet.
However, there are some universal basics:
- Very low or no carbohydrates – Typically under 50 grams per day, often closer to 20-30 grams
- High healthy fats – About 70% of your calories
- Moderate protein – About 20-25% of your calories
The exact ratios may need tweaking based on your individual response and goals. Some people thrive on a standard ketogenic diet, while others do better on a more moderate version or even a carnivore-style approach.
Dr. Ede emphasizes that you need to pay attention to your body: “How do I feel the best? Where is my cognitive function at an optimal level? What helps me with brain fog?”[^1]
What About Fiber?
Here’s something that might surprise you: fiber isn’t necessary if you’re eating a very low-carb or no-carb diet.
This contradicts conventional nutrition advice, which typically recommends 25-35 grams of fiber daily. However, many people on carnivore or very low-carb ketogenic diets, which contain little to no fiber, report excellent digestive health and overall well-being.
As Dr. Ede discusses in her work, our understanding of fiber’s necessity is evolving, particularly in the context of very low-carbohydrate diets where the gut microbiome adapts to a different fuel source.[^1]
That said, if you’re including vegetables in your keto diet (which many people do), you’ll naturally get some fiber from low-carb options like leafy greens, broccoli, cauliflower, and avocados.
Exercise, Insulin, and Timing
What about exercise timing? There’s some evidence that exercising immediately after eating may not be optimal due to elevated insulin levels.
When you eat, especially carbohydrates, your insulin rises to help store that energy. If you exercise during this insulin spike, your body is in “storage mode” rather than “fat-burning mode.” Some research suggests that exercising in a fasted state or after your insulin has returned to baseline (several hours after eating) may be more effective for fat burning.
However, the most important factor is simply that you exercise regularly. The metabolic benefits of consistent physical activity, improved insulin sensitivity, muscle building, cardiovascular health, far outweigh the minor optimization of timing.
Beyond Insulin: Measuring Success
While lowering insulin is crucial for entering ketosis, stable insulin alone isn’t enough; you need to verify you’re actually producing ketones. This is where a ketone meter becomes invaluable.
Blood ketone meters (which measure beta-hydroxybutyrate) provide the most accurate way to confirm you’re in ketosis, typically targeting levels of 0.5-3.0 mmol/L for nutritional ketosis. Urine strips are cheaper but less accurate, while breath ketone meters offer a middle ground.
Monitoring your ketones, especially when starting out, helps you understand:
- Whether you’re actually in ketosis
- How different foods affect your ketone levels
- Whether you’re keto-adapted (efficiently using ketones for fuel)
- How to adjust your macros for optimal results
As Dr. Ede points out, achieving ketosis is more complex than just lowering insulin; you need to verify you’re burning fat vigorously enough that your liver is converting that fat into ketones.[^1]
It’s Never Too Late
No matter your age, current health status, or goals, whether you’re recovering from illness or optimizing peak performance, it’s never too late to start a ketogenic diet.
The brain has remarkable plasticity and capacity for improvement at any age. Dr. Ede has worked with patients of all ages who have experienced dramatic improvements, even after decades of illness. But she’s also seen countless healthy individuals enhance their already-good cognitive function. Whether you’re in your 20s seeking competitive edge or in your 70s wanting to preserve mental sharpness, your brain can benefit from better fuel and reduced inflammation.
One patient featured in research had struggled with severe mental illness for years before trying keto in her 40s. She not only experienced remission of her psychiatric symptoms but also lost 150 pounds and kept it off for the rest of her life, living healthily until age 85.[^5]
On the other end of the spectrum, high-performing entrepreneurs, executives, and students regularly adopt keto to gain cognitive advantages: better focus during long work sessions, enhanced creativity, and sustained mental energy throughout demanding days.
Keto and Intermittent Fasting: A Powerful Combination
The ketogenic diet works exceptionally well with intermittent fasting because they work through similar mechanisms.. Both lower insulin, promote fat burning, and increase ketone production.
In fact, intermittent fasting can help you get into ketosis faster and stay there more easily. As metabolic psychiatrist Dr. Sara Gottfried explains: “You can induce ketosis faster by doing intermittent fasting together with a ketogenic diet. The ketogenic diet makes the fasting behavior change easier because ketones make you feel more satisfied.”[^6]
Many people find that once they’re fat-adapted on keto, fasting becomes surprisingly easy. The hunger and cravings that typically accompany fasting diminish because your body has learned to efficiently access its fat stores for fuel.
Common approaches include:
- 16:8 – Fasting for 16 hours, eating within an 8-hour window (e.g., noon to 8pm)
- OMAD (One Meal A Day) – Eating one large meal per day
- Extended fasts – Occasionally fasting for 24-48+ hours for deeper metabolic benefits
The combination magnifies the benefits: better mental clarity, more stable energy, enhanced fat burning, and improved metabolic health.
Weight Loss: A Welcome Side Benefit
While this article focuses on brain health, it would be incomplete not to mention that weight loss is often a great side benefit of the ketogenic diet.
When your insulin levels drop and your body shifts to burning fat for fuel, weight loss, particularly from visceral (belly) fat, often happens naturally. Many people report that hunger decreases and cravings disappear, making it easier to maintain a healthy weight without the constant struggle of calorie counting or portion control.
For many people dealing with mental health challenges, the physical transformation that comes with weight loss can further boost confidence, energy, and overall well-being, creating a positive feedback loop that supports continued mental health improvements.
A Diet With Deep Roots and Promising Futures
The ketogenic diet isn’t a fad, it’s a therapeutic intervention with over a century of clinical use for brain health. We’re now rediscovering and expanding what physicians from the 1920s already knew: the brain responds powerfully to metabolic interventions.
Current research is exploding. As of 2024, there are at least 11 active clinical trials investigating ketogenic diets and ketone-based therapies for serious mental illness, including dedicated studies at Oxford University and the University of Michigan examining keto for ADHD and depression.[^1] A 2024 pilot study from Stanford Medicine showed participants with schizophrenia and bipolar disorder reporting improvements in energy, sleep, mood, and quality of life on a ketogenic diet.[^1]
The evidence is mounting that what you eat profoundly affects how you think, feel, and function.
Should You Try It?
The ketogenic diet may be worth exploring if:
You’re dealing with brain health challenges:
- Struggling with ADHD, depression, anxiety, or other mental health conditions
- Conventional treatments haven’t worked or have caused unwanted side effects
- Looking for a complementary approach to support mental health recovery
You’re seeking cognitive enhancement:
- Want sharper focus and mental clarity for demanding work
- Experience afternoon brain fog or energy crashes
- Looking to optimize memory, productivity, and decision-making
- Seeking sustained mental energy without stimulants
- Want to preserve cognitive function as you age
The potential benefits are significant for both groups:
- Noticeable improvements within weeks
- Enhanced cognitive function and mental clarity
- Better sustained energy and mood stability
- Improved focus and productivity
- Weight loss and metabolic health improvements
- For those on medications: possible reduction under medical supervision
It’s not easy. Adapting to ketosis can be challenging, and the diet requires commitment and planning. But whether you’re healing or optimizing, for many people the results are transformative.
As Dr. Georgia Ede reminds us: “People need to know how powerful nutrition strategies can be for the brain. If you’re feeding it the wrong way, things will go wrong.”[^1]
The ketogenic diet offers a way to feed your brain right, whether you’re seeking to heal from illness, prevent future decline, or simply unlock your brain’s full potential. The same diet that can reverse serious mental health conditions can also help a healthy person think more clearly, work more productively, and feel more energized throughout their day.
In the end, it’s about giving your brain the fuel it was designed to use efficiently, and discovering what you’re truly capable of when your mind is firing on all cylinders.
References
[^1]: Dr. Georgia Ede, Harvard-trained psychiatrist specializing in nutritional and metabolic psychiatry, The Diary of a CEO with Steven Bartlett
[^2]: Dr. Andrew Koutnik, metabolic research scientist, The Diary of a CEO with Steven Bartlett
[^3]: Dr. Jason Fung, fasting and metabolic health expert, The Diary of a CEO with Steven Bartlett
[^4]: Healthline, “Keto Diet May Help Improve Depression Symptoms: What to Know”, 2024
[^6]: Dr. Sara Gottfried, metabolic psychiatrist, The Diary of a CEO with Steven Bartlett
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with qualified healthcare professionals before making significant dietary changes, especially if you have existing health conditions or take medications. The ketogenic diet may not be appropriate for everyone, and medical supervision is particularly important when using it to address mental health conditions.
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