[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:00.47,0:00:03.65,Default,,0000,0000,0000,,Music
Dialogue: 0,0:00:03.65,0:00:06.63,Default,,0000,0000,0000,,Angela Guo: So, it's the old adage\Non what you eat
Dialogue: 0,0:00:07.14,0:00:12.80,Default,,0000,0000,0000,,when I eaτ sugary or caffeinated food\NI often find myself, like unable to focus
Dialogue: 0,0:00:13.39,0:00:18.23,Default,,0000,0000,0000,,So, eating healthier foods\Nhas a significant impact on
Dialogue: 0,0:00:18.23,0:00:23.41,Default,,0000,0000,0000,,how well I can focus, as well as\Nhow quick I can think.
Dialogue: 0,0:00:23.95,0:00:25.59,Default,,0000,0000,0000,,Sanjay Gupta: That's Angela Guo.
Dialogue: 0,0:00:25.98,0:00:28.98,Default,,0000,0000,0000,,She's a 17-year old senior at\NAdlai Stevenson High School
Dialogue: 0,0:00:29.31,0:00:31.07,Default,,0000,0000,0000,,in Lincolnshire, Illinois.
Dialogue: 0,0:00:31.57,0:00:34.95,Default,,0000,0000,0000,,And that adage she just cited,\N"You are what you eat",
Dialogue: 0,0:00:35.40,0:00:37.52,Default,,0000,0000,0000,,that's been around since the 1800's.
Dialogue: 0,0:00:37.93,0:00:42.22,Default,,0000,0000,0000,,People have known for a long time\Njust how much food affects us.
Dialogue: 0,0:00:42.82,0:00:45.65,Default,,0000,0000,0000,,But it's not just in term of\Nlong-term health,
Dialogue: 0,0:00:45.97,0:00:48.12,Default,,0000,0000,0000,,but also short-term mood.
Dialogue: 0,0:00:48.66,0:00:51.51,Default,,0000,0000,0000,,AG: Food really helps us maintain\Na safe clarity
Dialogue: 0,0:00:51.51,0:00:52.93,Default,,0000,0000,0000,,and so eating healthier foods
Dialogue: 0,0:00:52.93,0:00:54.35,Default,,0000,0000,0000,,has had a significant impact
Dialogue: 0,0:00:58.69,0:01:02.04,Default,,0000,0000,0000,,on how well I can focus, as well as\Nhow quick I can think.
Dialogue: 0,0:01:05.01,0:01:06.09,Default,,0000,0000,0000,,SG: She may only be in high school
Dialogue: 0,0:01:06.09,0:01:07.17,Default,,0000,0000,0000,,but Angela has already made
Dialogue: 0,0:01:07.17,0:01:10.12,Default,,0000,0000,0000,,the crucial connection between\Nwhat she puts in her mouth
Dialogue: 0,0:01:10.49,0:01:12.95,Default,,0000,0000,0000,,and how quickly that affects her brain.
Dialogue: 0,0:01:13.51,0:01:15.73,Default,,0000,0000,0000,,She even believes that\Nsimple understanding
Dialogue: 0,0:01:16.08,0:01:18.26,Default,,0000,0000,0000,,gave her a real advantage\Nwhen she competed
Dialogue: 0,0:01:18.26,0:01:21.28,Default,,0000,0000,0000,,in the National Science Olympiad\Ntournament earlier this year.
Dialogue: 0,0:01:22.01,0:01:27.24,Default,,0000,0000,0000,,Announcer: First place: National\Nchampions of the 2023 Science Olympiad
Dialogue: 0,0:01:27.24,0:01:33.02,Default,,0000,0000,0000,,National Tournament: Adlai Stevenson\NHigh School of Illinois, let's go!!
Dialogue: 0,0:01:33.66,0:01:35.78,Default,,0000,0000,0000,,SG: Now at this tournament\Nearlier this year,
Dialogue: 0,0:01:35.95,0:01:38.96,Default,,0000,0000,0000,,Angela and her team mates went up\Nagainst thousands of students
Dialogue: 0,0:01:38.96,0:01:40.18,Default,,0000,0000,0000,,from around the country.
Dialogue: 0,0:01:40.18,0:01:41.84,Default,,0000,0000,0000,,They were competing in events\Nhighlighting chemistry,
Dialogue: 0,0:01:41.84,0:01:44.60,Default,,0000,0000,0000,,and Earth science and biology.
Dialogue: 0,0:01:44.87,0:01:48.01,Default,,0000,0000,0000,,But here is the thing:\Nthe entire time on Angela's team
Dialogue: 0,0:01:48.24,0:01:50.26,Default,,0000,0000,0000,,you really didn't see much sugar around.
Dialogue: 0,0:01:50.43,0:01:53.04,Default,,0000,0000,0000,,Instead,\Nthere were lots of healthy snacks.
Dialogue: 0,0:01:54.31,0:01:56.97,Default,,0000,0000,0000,,AG: So, even at school, I'd bring\Nmy own lunch
Dialogue: 0,0:01:57.17,0:02:00.69,Default,,0000,0000,0000,,and it's just that aspect of\Nknowing what goes into your meals
Dialogue: 0,0:02:00.91,0:02:03.64,Default,,0000,0000,0000,,is like really important. It kind of\Ngives you peace of mind.
Dialogue: 0,0:02:04.09,0:02:08.18,Default,,0000,0000,0000,,SG: The team did really well, and now\Nas they prepare for more tournaments,
Dialogue: 0,0:02:08.48,0:02:12.94,Default,,0000,0000,0000,,Angela, who's now is team captain, says,\N"Sure, they do study hard,
Dialogue: 0,0:02:13.19,0:02:17.79,Default,,0000,0000,0000,,but what they eat, how they eat,\Nthat's also top of mind.
Dialogue: 0,0:02:18.31,0:02:22.63,Default,,0000,0000,0000,,AG: When we do travel for Science Olympiad\Nour coaches always makes sure that
Dialogue: 0,0:02:22.63,0:02:24.57,Default,,0000,0000,0000,,our like bus is well stocked with
Dialogue: 0,0:02:24.57,0:02:26.51,Default,,0000,0000,0000,,fruits and water.
Dialogue: 0,0:02:26.85,0:02:31.25,Default,,0000,0000,0000,,SG: So Angela, seems pretty convinced\Nthat food helps her focus
Dialogue: 0,0:02:31.25,0:02:33.45,Default,,0000,0000,0000,,and perform well academically.
Dialogue: 0,0:02:33.87,0:02:37.20,Default,,0000,0000,0000,,Of course, that makes sense\Nbut the question today,
Dialogue: 0,0:02:37.41,0:02:41.97,Default,,0000,0000,0000,,"What is the empirical evidence\Nto support that and how does it work?
Dialogue: 0,0:02:42.32,0:02:44.66,Default,,0000,0000,0000,,How exactly does food impact the brain?
Dialogue: 0,0:02:44.97,0:02:48.33,Default,,0000,0000,0000,,And how do we really know when our brain\Nis well nourished?"
Dialogue: 0,0:02:48.33,0:02:50.30,Default,,0000,0000,0000,,Uma Naidoo: Sugar is not good \Nfor our brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But I also want people to understand\Nwe need sugar for our bodies
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and our brain,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,so it's where you get the sugar\Nthat's important.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: Look, a lot of people worry about\Nhow food influences the way we look,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,how much weight we may gain\N-- I get that --
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or the likelihood we're going to be\Nhigh risk for diseases,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like diabetes and hypertension.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But even though it is harder to measure,\Nfood is also deeply connected
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to how we feel in the moment\Nand how well the brain functions.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Even as you listen to this podcast,\Nyour experience, right now,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,is likely affected\Nby what you ate earlier today.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So in this episode, I'm going to find out\Nwhat's the best fuel for the brain,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,what food we should avoid\Nand what it really means
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to have a well-nourished brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I'm Dr Sanjay Gupta, CNN's\NChief medical correspondent
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and this is Chasing life.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You know, I love hearing stories\Nlike Angela's.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,They're so personal.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,She's someone who's paying attention\Nto her body and then she's figuring out
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,what makes her feel good and what it takes\Nto do the activities she loves.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,She's being really intentional\Nwith her nutrition
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and that may save her from having\Nhealth problems later in life
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but it could help optimize\Nher function now.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,For me, food is an endless source\Nof fascination.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The way that I think about it is this:
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,food is one of the most significant ways\Nwe allow our outside world to influence
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and communicate with our inside world,\Nthe world inside of our body and our mind.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,That is an awesome task. Food does that.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, I thought today we would start\Nwith the basics.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,We know that all food items have calories\Nand calories are by definition energy
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but, as you just heard, not all calories\Nare created equal.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Some have more nutrients\Nand do more to promote
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,overall health and well-being than others.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And that is especially true\Nwhen it comes to the brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But the challenge again:\Nthat's hard to measure.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,There is no brain scan or blood test \Nthat indicates that a particular food
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,promotes brain health.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So how do we really know?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,How do you really know what works for you?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,To find out, I return to someone\Nwhose work I really respect
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,both in the clinic and in the kitchen,\Nsomeone who knows a lot
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,about this really intricate connection\Nbetween food and brain health.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Uma Naidoo: if you want, you know,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,your brain to really be optimized
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,lean into the foods you like,\Nbut the healthy versions of that.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: That' Dr Uma Naidoo;\Nshe's a nutritional psychiatrist.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Such a cool field.\NShe's at Harvard medical school.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,What she does is that she works\Nwith patients to improve
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,their mental health with the help\Nof medication and food.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,She's also a professional chef.\NShe's the author of the books
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"This is Your Brain on Food" and\N"Calm Your Mind with Food."
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,That one's going to be released\Nlater this year.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I should tell you, this is actually\NDr Naidoo's second time on the show.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,We spoke a few years ago about\Nthe broader concept of food as medicine.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And I was so fascinated by\Nthe conversation, so affected by it,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I asked her to come back and discuss\Nhow food impacts brain health specifically
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and brain function.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I have long said that I think food
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,can be medicine, I also think \Njust philosophically,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,we consciously decide what signals\Nwe're going to give to the inside
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of our body through food.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,What the discussion has primarily\Nfocused on has been calories and energy,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and are you going overweight or not.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: Correct\NSG: So what are those foods that are both
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,good for the brain and can actually\Nget to the brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: What I think is good, and I think\Nwhat is helpful for people,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,especially in the U.S., is that most\Npeople are consuming
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the standard American diet
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which, as you know, is called sad\Nfor a reason.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So any time that we can add those lipid\Ngrains and those actual whole foods
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,onto our plate, you know, and think\Nabout it that way and step away
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a little bit from those processed \Nfast foods
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the healthier we are going to become\Nas a country and I think that that is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because processed, ultra-processed foods\Nare engineered, as you know,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to trick our brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So we eat more, we can't stop ourselves.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: Yeah, maybe I'm being audacious here\Nin doing a podcast about how to achieve
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,a most optimally nourished brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,As you correctly point out, we have\Na lot of work to do as a country to just
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,stop doing the bad things, maybe even\Nbefore we can, uh, really, really focus
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,on the good things.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But the idea that food itself can be\Nmedicine and that can be quantified,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,maybe even to the point, for someone like\Nyou, prescribed. Are we to the point,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with what we know, data-wise that food\Ncan be thought of prescriptive,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,like we think of medicine?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: So I can't yet say to you, you need\Nto eat ten blueberries over this amount
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of time to improve your mood.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But what we do know from pretty large\Npopulation-based studies that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,if you were consuming extra-dark natural\Nchocolate, that it improved depression
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,by 70% in over 12,000 participants. \NWe know and it was in the candy bars
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,it was extra dark natural chocolate, \Nwhich contains serotonin, magnesium,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,um, some fiber. So we're not at a point\Nwhere I can say this number
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of blueberries in order to improve \Nyour mood,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,but we are definitely emerging and\Ngrowing in the scientific evidence
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to be able to say you can construct\Na nutritional psychiatry plate
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,for your mood.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You can lean into those leafy green\Nvegetable, 3-5 cups a day. Um, things like
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,arugula, spinach all contain folate. \NA low folate is associated with low mood.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,So, we can give people guidance around it\Nand really have them understanding that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,food is moving in that direction.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: Now before we hear more food \Nrecommendations, I want to note something
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that's, I think, really important here.\Nthe term "brain food."
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,That gets thrown around a lot. But, true\Nbrain food meaning any food that actually
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,impacts the function of the brain has to \Ndo something really important.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Its got to get past the blood-brain \Nbarrier.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now, I don't want to get to wonky or\Ntechnical, but I think it's important
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,for you to understand this point.\NThink of the blood-brain barrier as sort
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of a body guard for the brain. \NThis barrier prevents the entry of toxins
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and pathogens and other molecules\Nthat could be harmful to the brain.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,What it looks like is a system of blood \Nvessels around the brain and the central
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,nervous system that sort of keep tight\Nover which molecules and which
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,nutrients are allowed to get in.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: We know this, for example\Na lot of serotonin that's manufactured
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in the gut and some in the brain\Nbut the more peripheral serotonin
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,doesn't cross over the blood brain\Nbarrier, so why not look at the foods
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,which are the precursors to the \Nneurotransmitters, that then
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,interact with the gut microbes,\NI'm fascinated by the gut microbes.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,The impact of the gut microbes and \Nthen they are able to cross over
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the blood brain barrier and then form\Nthe substances that we need
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in the brain. So I'm thinking about\Nthings we need like serotonin
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and dopamine.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Let me hit pause here to \Nexplain a couple of things about
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the gut. You probably know this\Nbut the gut contains trillions
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of micro organisms. Bacteria,\Nviruses, fungi. Collectively
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they are referred to as the gut\Nmicrobiome. Now these micro organisms
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,or microbes aren't just hanging out,\Nthey play an important role in
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,our health and they are constantly\Ninteracting with each other and
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the rest of our body. While a few of\Nthose bacteria or pathogens are
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,potentially harmful, many are helpful.\NFor example, what they will do is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they will break down food, they will\Nthen interact with our immune system,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,they will synthesize vitamins and amino\Nacids. And then they communicate with
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,other parts of the body. And that brings\Nme to the second thing about the gut.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,It is sometimes called the second brain,\Nand I think that is a good title. And
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that's because it uses many of the same\Nchemicals and cells as the brain to do
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,its job and to communicate.\NIn fact, there is an extraordinary amount
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of cross talk between the gut and the \Nbrain. This makes the gut very
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,sensitive to emotions. Anger, fear,\Nanxiety. Those things can cause
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,problems in the gut, vise versa.\NWhen the gut feels bad, it can
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,cause anxiety and other emotional\Nissues. Understanding that might
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,give new meaning to phrases like,\Nhaving butterflies in your stomach
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when you're nervous. Or a quote, unquote\Ngut feeling about a person or a situation.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,This is why Doctor Niudu's work is so \Nimportant and intriguing. She says,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"It is possible for food to impact how\Nwell our brain functions and how we
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,feel mentally." For example, some ultra\Nprocessed foods have been linked to
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,disrupting the gut microbiome in a way\Nthat increases the risk for depression.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,In contrast, whole foods such as\Nbananas help trigger the production
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,of important chemicals in the gut\Nsuch as the molecule, serotonin.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,But again, remember this point\Nmuch of the serotonin made
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in the gut cannot cross the blood\Nbrain barrier and that is why
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,doctor Nidu says we need to\Nfocus on the precursors to
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,serotonin. Which can then cross\Nmore easily and be assembled
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,in the brain. Think of it like this,\Nthere are certain foods, for example,
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,ones that are rich in the amino acid\Ntryptophan, that when eaten interact
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with the gut microbiome. You\Nwith me?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And they become then the precursor\Nor building blocks for serotonin.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And then these building blocks cross\Ninto the brain and get converted to
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,serotonin and exert their influence. \NThe reason that I'm repeating this
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,so many times is because it\Nis so important. What does
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,this all mean? Eating foods like, \Nsalmon or pineapple ones that
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,are loaded with tryptophan could\Nhelp you feel happier and calmer.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,That is a better definition of brain\Nfood.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: Another fascinating but odd\Nresearch that is coming through is
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,several microbiome companies testing\Nthe microbiome. So they are looking
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,more deeply into what's in the \Nmicrobiome and what you may need
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to eat versus what I might need to eat\Nbecause our microbiome is so
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,sort of unique. Whether you take that\Nsubstance as a supplement or you
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,take it as a guidance around food, it\Ncan really help us more finely tune
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the way that we can be eating.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: What level of evidence to you rely\Non to make your recommendations
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when it comes to food? How do you\Ncollect that data and that evidence?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: So I try to keep current with \Nwhatever the new research is. For
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,example, there was a fascinating study\Ndone recently and all of these years
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,I've been encouraging my patients to\Neat foods that are rich in vitamin A.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,And this particular study show that \Nactually vitamin A rich foods are not
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that helpful for mode of your\Nbrain health. Another interesting
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,study.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: What are those foods? Not to cut you\Noff, but what kinds of foods are we
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,talking about?
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: So, you know, eggs, milk, fish oils\Nbeef liver, tomatoes, red bell pepper.
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Now does it mean that those foods\Nare foods I will tell my patients not
Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,to eat? Absolutely not. Uh like the