[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: 0,0:00:03.65,0:00:05.14,Default,,0000,0000,0000,,(Speaker) \NSo, I mean, it's the Dialogue: 0,0:00:05.14,0:00:06.63,Default,,0000,0000,0000,,old adage you are what you eat. Dialogue: 0,0:00:07.14,0:00:09.97,Default,,0000,0000,0000,,When I eat, like, sugary \Nor caffeinated foods Dialogue: 0,0:00:09.97,0:00:12.80,Default,,0000,0000,0000,,I often find myself, like, \Nunable to focus. Dialogue: 0,0:00:13.39,0:00:18.23,Default,,0000,0000,0000,,So, eating healthier foods\Nhas had 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,,(Host)\NThat'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 terms of\Nlong-term health, Dialogue: 0,0:00:45.97,0:00:48.12,Default,,0000,0000,0000,,but also short-term mood. Dialogue: 0,0:00:48.66,0:00:51.53,Default,,0000,0000,0000,,(Angela)\NFood really helps us maintain Dialogue: 0,0:00:51.53,0:00:55.94,Default,,0000,0000,0000,,a state clarity. And so \Neating healthier foods Dialogue: 0,0:00:55.94,0:00:58.69,Default,,0000,0000,0000,,has had a significant impact Dialogue: 0,0:00:58.69,0:01:04.02,Default,,0000,0000,0000,,on how well I can focus, as well as\Nhow quick I can think. Dialogue: 0,0:01:05.01,0:01:06.79,Default,,0000,0000,0000,,(Host) \NShe may only be in high school but Angela has Dialogue: 0,0:01:06.79,0:01:10.49,Default,,0000,0000,0000,,already made the crucial connection \Nbetween what 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: 0,0:01:22.01,0:01:25.40,Default,,0000,0000,0000,,(Announcer) \NFirst place, national champions of the Dialogue: 0,0:01:25.40,0:01:28.85,Default,,0000,0000,0000,,2023 Science Olympiad National Tournament, Dialogue: 0,0:01:28.85,0:01:33.02,Default,,0000,0000,0000,,Adlai Stevenson High School of Illinois! \NLet's go! [audience cheering] Dialogue: 0,0:01:33.66,0:01:35.95,Default,,0000,0000,0000,,(Host)\NNow at this tournament earlier this year, Dialogue: 0,0:01:35.95,0:01:38.96,Default,,0000,0000,0000,,Angela and her teammates 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: 0,0:01:40.18,0:01:42.39,Default,,0000,0000,0000,,They were competing in \Nevents, highlighting Dialogue: 0,0:01:42.39,0:01:44.60,Default,,0000,0000,0000,,chemistry and earth science and biology. Dialogue: 0,0:01:44.87,0:01:48.01,Default,,0000,0000,0000,,But here's 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, there were lots\Nof healthy snacks. Dialogue: 0,0:01:54.31,0:01:56.97,Default,,0000,0000,0000,,(Angela)\NSo, even at school, I'd bring my 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: 0,0:02:00.91,0:02:03.86,Default,,0000,0000,0000,,is like really important. It kind of\Ngives you peace of mind. Dialogue: 0,0:02:04.09,0:02:07.02,Default,,0000,0000,0000,,(Host) \NThe team did really well, and now as they Dialogue: 0,0:02:07.02,0:02:08.48,Default,,0000,0000,0000,,prepare for more tournaments, Dialogue: 0,0:02:08.48,0:02:12.94,Default,,0000,0000,0000,,Angela, who's now a 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\Nnew research about serotonin. It's Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,more that I would have emphasized\Neating vitamin A rich foods along with Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,that nutritional psychiatry plate. \NAnd I most importantly feel that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,what's been my secret sources has\Nbeen integrating the actual literature Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,the research and what I do \Nclinically with seeing patients and Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,being able to monitor them you know\Nand see how they do. Because I think, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,please know that I come at this with \Ngreat humility. I don't feel that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,because whatever I've studied that\Nyou know, that I have the way to make Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,everyone feel better. But I can still \Nsee my patients improve. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: You know, when I was growing up\Num maybe you heard this as well Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,when you were a child. But there\Nwere certain foods that were Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,"brain foods." Fish for example\Nwas sort of considered a brain food. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: Nuts, almonds.\NSG: Nuts, you know. And my Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,mom would always you know\N"If you eat this, you'll be smart." Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You know, that was always the Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,encouragement. But what of it,\Nthough? Are there foods that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,can reliably help our brains? \NWhat are they and why? Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,UN: So one of the groups I'll start with\Nbecause people are pretty familiar Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,with this that the foods rich in\Nomega-3. So things like fatty Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,fish they're mnemonic for the fish that\Nare top of the list. SMASH. Salmon, Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,Mackerel, Anchovies, Sardines, and\NHerring. Um because they contain Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,forms of uh EPAJHA that are actually\Nhelpful um for the brain and will Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,actually make a difference. And the \Nhave anti Primatene and antioxidant Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,properties. Then, you know people who \Ndon't consume seafood can rely on the Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,plant based sources like chia seeds, \Nflax seeds, almonds. Having a vegan Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,supplement or an algal oil supplement\Nmade from sea algae is something that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,you can do to improve your brain \Nperformance if you feel you're not Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,getting enough nutrition from food.\NSo that's one very big group. Another Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,group of foods that I think people\Ntend to just think of only as a Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,supplement but is actually available\Nin our everyday foods are prebiotics Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,and probiotics. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,SG: Ok, I want to pause here again \Nto offer a crash course in pre and Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,probiotics. Terms you've probably heard\Nabout. Probiotics are "live bacteria" that Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,may offer health benefits when \Nconsumed in adequate numbers. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You can find them in things like \Nfermented foods. Yogurt, kimchee. Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,You can buy them in pill form. Prebiotics \Non the other hand, are food for your Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,microbiome. These are the organisms\Nthat are living in your gut and prebiotic Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,foods are usually higher in certain\Ntypes of fiber and include items like Dialogue: 0,9:59:59.99,9:59:59.99,Default,,0000,0000,0000,,fruit and veggies and whole grains.