0:00:00.470,0:00:03.648 Music 0:00:03.648,0:00:06.629 Angela Guo: So, it's the old adage[br]on what you eat 0:00:07.140,0:00:12.800 when I eaτ sugary or caffeinated food[br]I often find myself, like unable to focus 0:00:13.394,0:00:18.230 So, eating healthier foods[br]has a significant impact on 0:00:18.230,0:00:23.410 how well I can focus, as well as[br]how quick I can think. 0:00:23.950,0:00:25.594 Sanjay Gupta: That's Angela Guo. 0:00:25.982,0:00:28.978 She's a 17-year old senior at[br]Adlai Stevenson High School 0:00:29.309,0:00:31.070 in Lincolnshire, Illinois. 0:00:31.568,0:00:34.954 And that adage she just cited,[br]"You are what you eat", 0:00:35.398,0:00:37.522 that's been around since the 1800's. 0:00:37.928,0:00:42.218 People have known for a long time[br]just how much food affects us. 0:00:42.818,0:00:45.650 But it's not just in term of[br]long-term health, 0:00:45.966,0:00:48.123 but also short-term mood. 0:00:48.664,0:00:51.509 AG: Food really helps us maintain[br]a safe clarity 0:00:51.509,0:00:52.931 and so eating healthier foods 0:00:52.931,0:00:54.354 has had a significant impact 0:00:58.691,0:01:02.043 on how well I can focus, as well as[br]how quick I can think. 0:01:05.008,0:01:06.089 SG: She may only be in high school 0:01:06.089,0:01:07.171 but Angela has already made 0:01:07.171,0:01:10.117 the crucial connection between[br]what she puts in her mouth 0:01:10.494,0:01:12.950 and how quickly that affects her brain. 0:01:13.510,0:01:15.729 She even believes that[br]simple understanding 0:01:16.078,0:01:18.259 gave her a real advantage[br]when she competed 0:01:18.259,0:01:21.277 in the National Science Olympiad[br]tournament earlier this year. 0:01:22.006,0:01:27.245 Announcer: First place: National[br]champions of the 2023 Science Olympiad 0:01:27.245,0:01:33.023 National Tournament: Adlai Stevenson[br]High School of Illinois, let's go!! 0:01:33.663,0:01:35.785 SG: Now at this tournament[br]earlier this year, 0:01:35.951,0:01:38.957 Angela and her team mates went up[br]against thousands of students 0:01:38.957,0:01:40.179 from around the country. 0:01:40.179,0:01:41.835 They were competing in events[br]highlighting chemistry, 0:01:41.835,0:01:44.595 and Earth science and biology. 0:01:44.870,0:01:48.006 But here is the thing:[br]the entire time on Angela's team 0:01:48.244,0:01:50.259 you really didn't see much sugar around. 0:01:50.430,0:01:53.037 Instead,[br]there were lots of healthy snacks. 0:01:54.310,0:01:56.969 AG: So, even at school, I'd bring[br]my own lunch 0:01:57.171,0:02:00.687 and it's just that aspect of[br]knowing what goes into your meals 0:02:00.911,0:02:03.645 is like really important. It kind of[br]gives you peace of mind. 0:02:04.093,0:02:08.185 SG: The team did really well, and now[br]as they prepare for more tournaments, 0:02:08.477,0:02:12.944 Angela, who's now is team captain, says,[br]"Sure, they do study hard, 0:02:13.192,0:02:17.791 but what they eat, how they eat,[br]that's also top of mind. 0:02:18.312,0:02:22.627 AG: When we do travel for Science Olympiad[br]our coaches always makes sure that 0:02:22.629,0:02:24.570 our like bus is well stocked with 0:02:24.570,0:02:26.512 fruits and water. 0:02:26.852,0:02:31.249 SG: So Angela, seems pretty convinced[br]that food helps her focus 0:02:31.249,0:02:33.447 and perform well academically. 0:02:33.866,0:02:37.203 Of course, that makes sense[br]but the question today, 0:02:37.409,0:02:41.970 "What is the empirical evidence[br]to support that and how does it work? 0:02:42.319,0:02:44.659 How exactly does food impact the brain? 0:02:44.969,0:02:48.330 And how do we really know when our brain[br]is well nourished?" 0:02:48.330,0:02:50.301 Uma Naidoo: Sugar is not good [br]for our brain. 9:59:59.000,9:59:59.000 But I also want people to understand[br]we need sugar for our bodies 9:59:59.000,9:59:59.000 and our brain, 9:59:59.000,9:59:59.000 so it's where you get the sugar[br]that's important. 9:59:59.000,9:59:59.000 SG: Look, a lot of people worry about[br]how food influences the way we look, 9:59:59.000,9:59:59.000 how much weight we may gain[br]-- I get that -- 9:59:59.000,9:59:59.000 or the likelihood we're going to be[br]high risk for diseases, 9:59:59.000,9:59:59.000 like diabetes and hypertension. 9:59:59.000,9:59:59.000 But even though it is harder to measure,[br]food is also deeply connected 9:59:59.000,9:59:59.000 to how we feel in the moment[br]and how well the brain functions. 9:59:59.000,9:59:59.000 Even as you listen to this podcast,[br]your experience, right now, 9:59:59.000,9:59:59.000 is likely affected[br]by what you ate earlier today. 9:59:59.000,9:59:59.000 So in this episode, I'm going to find out[br]what's the best fuel for the brain, 9:59:59.000,9:59:59.000 what food we should avoid[br]and what it really means 9:59:59.000,9:59:59.000 to have a well-nourished brain. 9:59:59.000,9:59:59.000 I'm Dr Sanjay Gupta, CNN's[br]Chief medical correspondent 9:59:59.000,9:59:59.000 and this is Chasing life. 9:59:59.000,9:59:59.000 You know, I love hearing stories[br]like Angela's. 9:59:59.000,9:59:59.000 They're so personal. 9:59:59.000,9:59:59.000 She's someone who's paying attention[br]to her body and then she's figuring out 9:59:59.000,9:59:59.000 what makes her feel good and what it takes[br]to do the activities she loves. 9:59:59.000,9:59:59.000 She's being really intentional[br]with her nutrition 9:59:59.000,9:59:59.000 and that may save her from having[br]health problems later in life 9:59:59.000,9:59:59.000 but it could help optimize[br]her function now. 9:59:59.000,9:59:59.000 For me, food is an endless source[br]of fascination. 9:59:59.000,9:59:59.000 The way that I think about it is this: 9:59:59.000,9:59:59.000 food is one of the most significant ways[br]we allow our outside world to influence 9:59:59.000,9:59:59.000 and communicate with our inside world,[br]the world inside of our body and our mind. 9:59:59.000,9:59:59.000 That is an awesome task. Food does that. 9:59:59.000,9:59:59.000 So, I thought today we would start[br]with the basics. 9:59:59.000,9:59:59.000 We know that all food items have calories[br]and calories are by definition energy 9:59:59.000,9:59:59.000 but, as you just heard, not all calories[br]are created equal. 9:59:59.000,9:59:59.000 Some have more nutrients[br]and do more to promote 9:59:59.000,9:59:59.000 overall health and well-being than others. 9:59:59.000,9:59:59.000 And that is especially true[br]when it comes to the brain. 9:59:59.000,9:59:59.000 But the challenge again:[br]that's hard to measure. 9:59:59.000,9:59:59.000 There is no brain scan or blood test [br]that indicates that a particular food 9:59:59.000,9:59:59.000 promotes brain health. 9:59:59.000,9:59:59.000 So how do we really know? 9:59:59.000,9:59:59.000 How do you really know what works for you? 9:59:59.000,9:59:59.000 To find out, I return to someone[br]whose work I really respect 9:59:59.000,9:59:59.000 both in the clinic and in the kitchen,[br]someone who knows a lot 9:59:59.000,9:59:59.000 about this really intricate connection[br]between food and brain health. 9:59:59.000,9:59:59.000 Uma Naidoo: if you want, you know, 9:59:59.000,9:59:59.000 your brain to really be optimized 9:59:59.000,9:59:59.000 lean into the foods you like,[br]but the healthy versions of that. 9:59:59.000,9:59:59.000 SG: That' Dr Uma Naidoo;[br]she's a nutritional psychiatrist. 9:59:59.000,9:59:59.000 Such a cool field.[br]She's at Harvard medical school. 9:59:59.000,9:59:59.000 What she does is that she works[br]with patients to improve 9:59:59.000,9:59:59.000 their mental health with the help[br]of medication and food. 9:59:59.000,9:59:59.000 She's also a professional chef.[br]She's the author of the books 9:59:59.000,9:59:59.000 "This is Your Brain on Food" and[br]"Calm Your Mind with Food." 9:59:59.000,9:59:59.000 That one's going to be released[br]later this year. 9:59:59.000,9:59:59.000 I should tell you, this is actually[br]Dr Naidoo's second time on the show. 9:59:59.000,9:59:59.000 We spoke a few years ago about[br]the broader concept of food as medicine. 9:59:59.000,9:59:59.000 And I was so fascinated by[br]the conversation, so affected by it, 9:59:59.000,9:59:59.000 I asked her to come back and discuss[br]how food impacts brain health specifically 9:59:59.000,9:59:59.000 and brain function. 9:59:59.000,9:59:59.000 I have long said that I think food 9:59:59.000,9:59:59.000 can be medicine, I also think [br]just philosophically, 9:59:59.000,9:59:59.000 we consciously decide what signals[br]we're going to give to the inside 9:59:59.000,9:59:59.000 of our body through food. 9:59:59.000,9:59:59.000 What the discussion has primarily[br]focused on has been calories and energy, 9:59:59.000,9:59:59.000 and are you going overweight or not. 9:59:59.000,9:59:59.000 UN: Correct[br]SG: So what are those foods that are both 9:59:59.000,9:59:59.000 good for the brain and can actually[br]get to the brain. 9:59:59.000,9:59:59.000 UN: What I think is good, and I think[br]what is helpful for people, 9:59:59.000,9:59:59.000 especially in the U.S., is that most[br]people are consuming 9:59:59.000,9:59:59.000 the standard American diet 9:59:59.000,9:59:59.000 which, as you know, is called sad[br]for a reason. 9:59:59.000,9:59:59.000 So any time that we can add those lipid[br]grains and those actual whole foods 9:59:59.000,9:59:59.000 onto our plate, you know, and think[br]about it that way and step away 9:59:59.000,9:59:59.000 a little bit from those processed [br]fast foods 9:59:59.000,9:59:59.000 the healthier we are going to become[br]as a country and I think that that is 9:59:59.000,9:59:59.000 because processed, ultra-processed foods[br]are engineered, as you know, 9:59:59.000,9:59:59.000 to trick our brain. 9:59:59.000,9:59:59.000 So we eat more, we can't stop ourselves. 9:59:59.000,9:59:59.000 SG: Yeah, maybe I'm being audacious here[br]in doing a podcast about how to achieve 9:59:59.000,9:59:59.000 a most optimally nourished brain. 9:59:59.000,9:59:59.000 As you correctly point out, we have[br]a lot of work to do as a country to just 9:59:59.000,9:59:59.000 stop doing the bad things, maybe even[br]before we can, uh, really, really focus 9:59:59.000,9:59:59.000 on the good things. 9:59:59.000,9:59:59.000 But the idea that food itself can be[br]medicine and that can be quantified, 9:59:59.000,9:59:59.000 maybe even to the point, for someone like[br]you, prescribed. Are we to the point, 9:59:59.000,9:59:59.000 with what we know, data-wise that food[br]can be thought of prescriptive, 9:59:59.000,9:59:59.000 like we think of medicine? 9:59:59.000,9:59:59.000 UN: So I can't yet say to you, you need[br]to eat ten blueberries over this amount 9:59:59.000,9:59:59.000 of time to improve your mood. 9:59:59.000,9:59:59.000 But what we do know from pretty large[br]population-based studies that 9:59:59.000,9:59:59.000 if you were consuming extra-dark natural[br]chocolate, that it improved depression 9:59:59.000,9:59:59.000 by 70% in over 12,000 participants. [br]We know and it was in the candy bars 9:59:59.000,9:59:59.000 it was extra dark natural chocolate, [br]which contains serotonin, magnesium, 9:59:59.000,9:59:59.000 um, some fiber. So we're not at a point[br]where I can say this number 9:59:59.000,9:59:59.000 of blueberries in order to improve [br]your mood, 9:59:59.000,9:59:59.000 but we are definitely emerging and[br]growing in the scientific evidence 9:59:59.000,9:59:59.000 to be able to say you can construct[br]a nutritional psychiatry plate 9:59:59.000,9:59:59.000 for your mood. 9:59:59.000,9:59:59.000 You can lean into those leafy green[br]vegetable, 3-5 cups a day. Um, things like 9:59:59.000,9:59:59.000 arugula, spinach all contain folate. [br]A low folate is associated with low mood. 9:59:59.000,9:59:59.000 So, we can give people guidance around it[br]and really have them understanding that 9:59:59.000,9:59:59.000 food is moving in that direction. 9:59:59.000,9:59:59.000 SG: Now before we hear more food [br]recommendations, I want to note something 9:59:59.000,9:59:59.000 that's, I think, really important here.[br]the term "brain food." 9:59:59.000,9:59:59.000 That gets thrown around a lot. But, true[br]brain food meaning any food that actually 9:59:59.000,9:59:59.000 impacts the function of the brain has to [br]do something really important. 9:59:59.000,9:59:59.000 Its got to get past the blood-brain [br]barrier. 9:59:59.000,9:59:59.000 Now, I don't want to get to wonky or[br]technical, but I think it's important 9:59:59.000,9:59:59.000 for you to understand this point.[br]Think of the blood-brain barrier as sort 9:59:59.000,9:59:59.000 of a body guard for the brain. [br]This barrier prevents the entry of toxins 9:59:59.000,9:59:59.000 and pathogens and other molecules[br]that could be harmful to the brain. 9:59:59.000,9:59:59.000 What it looks like is a system of blood [br]vessels around the brain and the central 9:59:59.000,9:59:59.000 nervous system that sort of keep tight[br]over which molecules and which 9:59:59.000,9:59:59.000 nutrients are allowed to get in. 9:59:59.000,9:59:59.000 UN: We know this, for example[br]a lot of serotonin that's manufactured 9:59:59.000,9:59:59.000 in the gut and some in the brain[br]but the more peripheral serotonin 9:59:59.000,9:59:59.000 doesn't cross over the blood brain[br]barrier, so why not look at the foods 9:59:59.000,9:59:59.000 which are the precursors to the [br]neurotransmitters, that then 9:59:59.000,9:59:59.000 interact with the gut microbes,[br]I'm fascinated by the gut microbes. 9:59:59.000,9:59:59.000 The impact of the gut microbes and [br]then they are able to cross over 9:59:59.000,9:59:59.000 the blood brain barrier and then form[br]the substances that we need 9:59:59.000,9:59:59.000 in the brain. So I'm thinking about[br]things we need like serotonin 9:59:59.000,9:59:59.000 and dopamine. 9:59:59.000,9:59:59.000 Let me hit pause here to [br]explain a couple of things about 9:59:59.000,9:59:59.000 the gut. You probably know this[br]but the gut contains trillions 9:59:59.000,9:59:59.000 of micro organisms. Bacteria,[br]viruses, fungi. Collectively 9:59:59.000,9:59:59.000 they are referred to as the gut[br]microbiome. Now these micro organisms 9:59:59.000,9:59:59.000 or microbes aren't just hanging out,[br]they play an important role in 9:59:59.000,9:59:59.000 our health and they are constantly[br]interacting with each other and 9:59:59.000,9:59:59.000 the rest of our body. While a few of[br]those bacteria or pathogens are 9:59:59.000,9:59:59.000 potentially harmful, many are helpful.[br]For example, what they will do is 9:59:59.000,9:59:59.000 they will break down food, they will[br]then interact with our immune system, 9:59:59.000,9:59:59.000 they will synthesize vitamins and amino[br]acids. And then they communicate with 9:59:59.000,9:59:59.000 other parts of the body. And that brings[br]me to the second thing about the gut. 9:59:59.000,9:59:59.000 It is sometimes called the second brain,[br]and I think that is a good title. And 9:59:59.000,9:59:59.000 that's because it uses many of the same[br]chemicals and cells as the brain to do 9:59:59.000,9:59:59.000 its job and to communicate.[br]In fact, there is an extraordinary amount 9:59:59.000,9:59:59.000 of cross talk between the gut and the [br]brain. This makes the gut very 9:59:59.000,9:59:59.000 sensitive to emotions. Anger, fear,[br]anxiety. Those things can cause 9:59:59.000,9:59:59.000 problems in the gut, vise versa.[br]When the gut feels bad, it can 9:59:59.000,9:59:59.000 cause anxiety and other emotional[br]issues. Understanding that might 9:59:59.000,9:59:59.000 give new meaning to phrases like,[br]having butterflies in your stomach 9:59:59.000,9:59:59.000 when you're nervous. Or a quote, unquote[br]gut feeling about a person or a situation. 9:59:59.000,9:59:59.000 This is why Doctor Niudu's work is so [br]important and intriguing. She says, 9:59:59.000,9:59:59.000 "It is possible for food to impact how[br]well our brain functions and how we 9:59:59.000,9:59:59.000 feel mentally." For example, some ultra[br]processed foods have been linked to 9:59:59.000,9:59:59.000 disrupting the gut microbiome in a way[br]that increases the risk for depression. 9:59:59.000,9:59:59.000 In contrast, whole foods such as[br]bananas help trigger the production 9:59:59.000,9:59:59.000 of important chemicals in the gut[br]such as the molecule, serotonin. 9:59:59.000,9:59:59.000 But again, remember this point[br]much of the serotonin made 9:59:59.000,9:59:59.000 in the gut cannot cross the blood[br]brain barrier and that is why 9:59:59.000,9:59:59.000 doctor Nidu says we need to[br]focus on the precursors to 9:59:59.000,9:59:59.000 serotonin. Which can then cross[br]more easily and be assembled 9:59:59.000,9:59:59.000 in the brain. Think of it like this,[br]there are certain foods, for example, 9:59:59.000,9:59:59.000 ones that are rich in the amino acid[br]tryptophan, that when eaten interact 9:59:59.000,9:59:59.000 with the gut microbiome. You[br]with me? 9:59:59.000,9:59:59.000 And they become then the precursor[br]or building blocks for serotonin. 9:59:59.000,9:59:59.000 And then these building blocks cross[br]into the brain and get converted to 9:59:59.000,9:59:59.000 serotonin and exert their influence. [br]The reason that I'm repeating this 9:59:59.000,9:59:59.000 so many times is because it[br]is so important. What does 9:59:59.000,9:59:59.000 this all mean? Eating foods like, [br]salmon or pineapple ones that 9:59:59.000,9:59:59.000 are loaded with tryptophan could[br]help you feel happier and calmer. 9:59:59.000,9:59:59.000 That is a better definition of brain[br]food. 9:59:59.000,9:59:59.000 UN: Another fascinating but odd[br]research that is coming through is 9:59:59.000,9:59:59.000 several microbiome companies testing[br]the microbiome. So they are looking 9:59:59.000,9:59:59.000 more deeply into what's in the [br]microbiome and what you may need 9:59:59.000,9:59:59.000 to eat versus what I might need to eat[br]because our microbiome is so 9:59:59.000,9:59:59.000 sort of unique. Whether you take that[br]substance as a supplement or you 9:59:59.000,9:59:59.000 take it as a guidance around food, it[br]can really help us more finely tune 9:59:59.000,9:59:59.000 the way that we can be eating. 9:59:59.000,9:59:59.000 SG: What level of evidence to you rely[br]on to make your recommendations 9:59:59.000,9:59:59.000 when it comes to food? How do you[br]collect that data and that evidence? 9:59:59.000,9:59:59.000 UN: So I try to keep current with [br]whatever the new research is. For 9:59:59.000,9:59:59.000 example, there was a fascinating study[br]done recently and all of these years 9:59:59.000,9:59:59.000 I've been encouraging my patients to[br]eat foods that are rich in vitamin A. 9:59:59.000,9:59:59.000 And this particular study show that [br]actually vitamin A rich foods are not 9:59:59.000,9:59:59.000 that helpful for mode of your[br]brain health. Another interesting 9:59:59.000,9:59:59.000 study. 9:59:59.000,9:59:59.000 SG: What are those foods? Not to cut you[br]off, but what kinds of foods are we 9:59:59.000,9:59:59.000 talking about? 9:59:59.000,9:59:59.000 UN: So, you know, eggs, milk, fish oils[br]beef liver, tomatoes, red bell pepper. 9:59:59.000,9:59:59.000 Now does it mean that those foods[br]are foods I will tell my patients not 9:59:59.000,9:59:59.000 to eat? Absolutely not. Uh like the[br]new research about serotonin. It's 9:59:59.000,9:59:59.000 more that I would have emphasized[br]eating vitamin A rich foods along with 9:59:59.000,9:59:59.000 that nutritional psychiatry plate. [br]And I most importantly feel that 9:59:59.000,9:59:59.000 what's been my secret sources has[br]been integrating the actual literature 9:59:59.000,9:59:59.000 the research and what I do [br]clinically with seeing patients and 9:59:59.000,9:59:59.000 being able to monitor them you know[br]and see how they do. Because I think, 9:59:59.000,9:59:59.000 please know that I come at this with [br]great humility. I don't feel that 9:59:59.000,9:59:59.000 because whatever I've studied that[br]you know, that I have the way to make 9:59:59.000,9:59:59.000 everyone feel better. But I can still [br]see my patients improve. 9:59:59.000,9:59:59.000 SG: You know, when I was growing up[br]um maybe you heard this as well 9:59:59.000,9:59:59.000 when you were a child. But there[br]were certain foods that were 9:59:59.000,9:59:59.000 "brain foods." Fish for example[br]was sort of considered a brain food. 9:59:59.000,9:59:59.000 UN: Nuts, almonds.[br]SG: Nuts, you know. And my 9:59:59.000,9:59:59.000 mom would always you know[br]"If you eat this, you'll be smart." 9:59:59.000,9:59:59.000 You know, that was always the 9:59:59.000,9:59:59.000 encouragement. But what of it,[br]though? Are there foods that 9:59:59.000,9:59:59.000 can reliably help our brains? [br]What are they and why? 9:59:59.000,9:59:59.000 UN: So one of the groups I'll start with[br]because people are pretty familiar 9:59:59.000,9:59:59.000 with this that the foods rich in[br]omega-3. So things like fatty 9:59:59.000,9:59:59.000 fish they're mnemonic for the fish that[br]are top of the list. SMASH. Salmon, 9:59:59.000,9:59:59.000 Mackerel, Anchovies, Sardines, and[br]Herring. Um because they contain 9:59:59.000,9:59:59.000 forms of uh EPAJHA that are actually[br]helpful um for the brain and will 9:59:59.000,9:59:59.000 actually make a difference. And the [br]have anti Primatene and antioxidant 9:59:59.000,9:59:59.000 properties. Then, you know people who [br]don't consume seafood can rely on the 9:59:59.000,9:59:59.000 plant based sources like chia seeds, [br]flax seeds, almonds. Having a vegan 9:59:59.000,9:59:59.000 supplement or an algal oil supplement[br]made from sea algae is something that 9:59:59.000,9:59:59.000 you can do to improve your brain [br]performance if you feel you're not 9:59:59.000,9:59:59.000 getting enough nutrition from food.[br]So that's one very big group. Another 9:59:59.000,9:59:59.000 group of foods that I think people[br]tend to just think of only as a 9:59:59.000,9:59:59.000 supplement but is actually available[br]in our everyday foods are prebiotics 9:59:59.000,9:59:59.000 and probiotics. 9:59:59.000,9:59:59.000 SG: Ok, I want to pause here again [br]to offer a crash course in pre and 9:59:59.000,9:59:59.000 probiotics. Terms you've probably heard[br]about. Probiotics are "live bacteria" that 9:59:59.000,9:59:59.000 may offer health benefits when [br]consumed in adequate numbers. 9:59:59.000,9:59:59.000 You can find them in things like [br]fermented foods. Yogurt, kimchee. 9:59:59.000,9:59:59.000 You can buy them in pill form. Prebiotics [br]on the other hand, are food for your 9:59:59.000,9:59:59.000 microbiome. These are the organisms[br]that are living in your gut and prebiotic 9:59:59.000,9:59:59.000 foods are usually higher in certain[br]types of fiber and include items like 9:59:59.000,9:59:59.000 fruit and veggies and whole grains.