[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: 0,0:01:04.06,0:01:05.90,Default,,0000,0000,0000,,(Host) \NShe may only be in high school,
Dialogue: 0,0:01:05.90,0:01:06.79,Default,,0000,0000,0000,,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: 0,0:02:48.33,0:02:49.80,Default,,0000,0000,0000,,Uma Naidoo: Sugar is not good
Dialogue: 0,0:02:49.80,0:02:50.57,Default,,0000,0000,0000,,for our brain
Dialogue: 0,0:02:50.57,0:02:54.00,Default,,0000,0000,0000,,But I also want people to understand\Nwe need sugar for our bodies and our
Dialogue: 0,0:02:54.00,0:02:56.68,Default,,0000,0000,0000,,brain, so it's where you get the sugar\Nthat's important.
Dialogue: 0,0:02:56.68,0:03:00.39,Default,,0000,0000,0000,,SG: Look, a lot of people worry about\Nhow food influences the way we look,
Dialogue: 0,0:03:00.39,0:03:03.31,Default,,0000,0000,0000,,how much weight we may gain\N-- I get that --
Dialogue: 0,0:03:03.31,0:03:06.39,Default,,0000,0000,0000,,or the likelihood we're going to be\Nhigh risk for diseases,
Dialogue: 0,0:03:06.39,0:03:08.17,Default,,0000,0000,0000,,like diabetes and hypertension.
Dialogue: 0,0:03:08.47,0:03:12.85,Default,,0000,0000,0000,,But even though it is harder to measure,\Nfood is also deeply connected
Dialogue: 0,0:03:12.85,0:03:17.72,Default,,0000,0000,0000,,to how we feel in the moment\Nand how well the brain functions.
Dialogue: 0,0:03:17.79,0:03:21.83,Default,,0000,0000,0000,,Even as you listen to this podcast,\Nyour experience, right now,
Dialogue: 0,0:03:21.83,0:03:25.04,Default,,0000,0000,0000,,is likely affected\Nby what you ate earlier today.
Dialogue: 0,0:03:25.65,0:03:30.51,Default,,0000,0000,0000,,So in this episode, I'm going to find out\Nwhat's the best fuel for the brain,
Dialogue: 0,0:03:30.51,0:03:34.08,Default,,0000,0000,0000,,what food we should avoid\Nand what it really means
Dialogue: 0,0:03:34.08,0:03:36.07,Default,,0000,0000,0000,,to have a well-nourished brain.
Dialogue: 0,0:03:36.57,0:03:40.37,Default,,0000,0000,0000,,I'm Dr. Sanjay Gupta, CNN's\NChief Medical Correspondent
Dialogue: 0,0:03:40.44,0:03:42.20,Default,,0000,0000,0000,,and this is Chasing Life.
Dialogue: 0,0:03:47.93,0:03:50.16,Default,,0000,0000,0000,,You know, I love hearing stories\Nlike Angela's.
Dialogue: 0,0:03:50.16,0:03:52.90,Default,,0000,0000,0000,,They're so personal.\NShe's someone who's paying attention
Dialogue: 0,0:03:52.90,0:03:54.76,Default,,0000,0000,0000,,to her body and then she's figuring out
Dialogue: 0,0:03:54.76,0:03:58.79,Default,,0000,0000,0000,,what makes her feel good and what it takes\Nto do the activities she loves.
Dialogue: 0,0:03:59.30,0:04:02.14,Default,,0000,0000,0000,,She's being really intentional\Nwith her nutrition
Dialogue: 0,0:04:02.14,0:04:05.34,Default,,0000,0000,0000,,and that may save her from having\Nhealth problems later in life
Dialogue: 0,0:04:05.39,0:04:08.48,Default,,0000,0000,0000,,but, it could help optimize\Nher function now.
Dialogue: 0,0:04:08.97,0:04:12.39,Default,,0000,0000,0000,,For me, food is an endless source\Nof fascination.
Dialogue: 0,0:04:12.93,0:04:14.88,Default,,0000,0000,0000,,The way that I think about it is this:
Dialogue: 0,0:04:15.21,0:04:20.60,Default,,0000,0000,0000,,Food is one of the most significant ways\Nwe allow our outside world to influence
Dialogue: 0,0:04:20.60,0:04:26.19,Default,,0000,0000,0000,,and communicate with our inside world,\Nthe world inside of our body and our mind.
Dialogue: 0,0:04:26.64,0:04:29.39,Default,,0000,0000,0000,,That is an awesome task. Food does that.
Dialogue: 0,0:04:29.80,0:04:32.19,Default,,0000,0000,0000,,So, I thought today we would start\Nwith the basics.
Dialogue: 0,0:04:32.19,0:04:36.47,Default,,0000,0000,0000,,We know that all food items have calories\Nand calories are by definition energy
Dialogue: 0,0:04:36.84,0:04:40.67,Default,,0000,0000,0000,,but, as you just heard, not all calories\Nare created equal.
Dialogue: 0,0:04:40.96,0:04:43.58,Default,,0000,0000,0000,,Some have more nutrients\Nand do more to promote
Dialogue: 0,0:04:43.58,0:04:45.71,Default,,0000,0000,0000,,overall health and well-being than others.
Dialogue: 0,0:04:46.02,0:04:48.99,Default,,0000,0000,0000,,And that is especially true\Nwhen it comes to the brain.
Dialogue: 0,0:04:49.40,0:04:52.95,Default,,0000,0000,0000,,But the challenge again:\NThat's hard to measure.
Dialogue: 0,0:04:52.95,0:04:57.46,Default,,0000,0000,0000,,There is no brain scan or blood test \Nthat indicates that a particular food
Dialogue: 0,0:04:57.60,0:04:59.34,Default,,0000,0000,0000,,promotes brain health.
Dialogue: 0,0:04:59.34,0:05:01.08,Default,,0000,0000,0000,,So how do we really know?
Dialogue: 0,0:05:01.08,0:05:03.68,Default,,0000,0000,0000,,How do you really know what works for you?
Dialogue: 0,0:05:05.60,0:05:08.93,Default,,0000,0000,0000,,To find out, I return to someone\Nwhose work I really respect
Dialogue: 0,0:05:08.97,0:05:13.20,Default,,0000,0000,0000,,both in the clinic and in the kitchen,\Nsomeone who knows a lot
Dialogue: 0,0:05:13.20,0:05:17.54,Default,,0000,0000,0000,,about this really intricate connection\Nbetween food and brain health.
Dialogue: 0,0:05:18.04,0:05:19.72,Default,,0000,0000,0000,,Uma Naidoo: If you want, you know,
Dialogue: 0,0:05:19.72,0:05:21.50,Default,,0000,0000,0000,,your brain to really be optimized,
Dialogue: 0,0:05:21.66,0:05:24.87,Default,,0000,0000,0000,,lean into the foods you like,\Nbut the healthy versions of that.
Dialogue: 0,0:05:25.04,0:05:29.90,Default,,0000,0000,0000,,SG: That's Dr Uma Naidoo;\Nshe's a nutritional psychiatrist.
Dialogue: 0,0:05:30.14,0:05:32.76,Default,,0000,0000,0000,,Such a cool field.\NShe's at Harvard Medical School.
Dialogue: 0,0:05:33.16,0:05:35.86,Default,,0000,0000,0000,,What she does is that she works\Nwith patients to improve
Dialogue: 0,0:05:35.86,0:05:39.46,Default,,0000,0000,0000,,their mental health with the help\Nof medication and food.
Dialogue: 0,0:05:39.80,0:05:42.81,Default,,0000,0000,0000,,She's also a professional chef.\NShe's the author of the books
Dialogue: 0,0:05:42.81,0:05:46.36,Default,,0000,0000,0000,,"This is Your Brain on Food" and\N"Calm Your Mind with Food."
Dialogue: 0,0:05:46.36,0:05:48.76,Default,,0000,0000,0000,,That one's going to be released\Nlater this year.
Dialogue: 0,0:05:48.76,0:05:52.51,Default,,0000,0000,0000,,I should tell you, this is actually\NDr Naidoo's second time on the show.
Dialogue: 0,0:05:53.15,0:05:57.27,Default,,0000,0000,0000,,We spoke a few years ago about\Nthe broader concept of food as medicine,
Dialogue: 0,0:05:57.55,0:06:00.96,Default,,0000,0000,0000,,and I was so fascinated by\Nthe conversation, so affected by it,
Dialogue: 0,0:06:00.96,0:06:05.19,Default,,0000,0000,0000,,I asked her to come back and discuss\Nhow food impacts brain health specifically
Dialogue: 0,0:06:05.62,0:06:07.03,Default,,0000,0000,0000,,and brain function.
Dialogue: 0,0:06:07.19,0:06:09.55,Default,,0000,0000,0000,,I have long said that I think food
Dialogue: 0,0:06:09.55,0:06:13.18,Default,,0000,0000,0000,,can be medicine, I also think \Njust philosophically,
Dialogue: 0,0:06:13.18,0:06:16.100,Default,,0000,0000,0000,,we consciously decide what signals\Nwe're going to give to the inside
Dialogue: 0,0:06:16.100,0:06:18.41,Default,,0000,0000,0000,,of our body through food.
Dialogue: 0,0:06:19.16,0:06:22.73,Default,,0000,0000,0000,,What the discussion has primarily\Nfocused on has been calories and energy,
Dialogue: 0,0:06:23.00,0:06:24.99,Default,,0000,0000,0000,,and are you going overweight or not.
Dialogue: 0,0:06:25.02,0:06:27.51,Default,,0000,0000,0000,,UN: Correct\NSG: So what are those foods that are both
Dialogue: 0,0:06:27.51,0:06:30.04,Default,,0000,0000,0000,,good for the brain and can actually\Nget to the brain?
Dialogue: 0,0:06:30.04,0:06:34.52,Default,,0000,0000,0000,,UN: What I think is good, and I think\Nwhat is helpful for people,
Dialogue: 0,0:06:34.52,0:06:37.55,Default,,0000,0000,0000,,especially in the U.S., is that most\Npeople are consuming
Dialogue: 0,0:06:37.55,0:06:38.98,Default,,0000,0000,0000,,the standard American diet
Dialogue: 0,0:06:38.98,0:06:41.34,Default,,0000,0000,0000,,which, as you know, is called sad\Nfor a reason.
Dialogue: 0,0:06:41.51,0:06:45.92,Default,,0000,0000,0000,,So any time that we can add those lipid\Ngrains and those actual whole foods
Dialogue: 0,0:06:46.02,0:06:51.67,Default,,0000,0000,0000,,onto our plate, you know, and think\Nabout it that way and step away
Dialogue: 0,0:06:51.67,0:06:54.09,Default,,0000,0000,0000,,a little bit from those processed \Nfast foods,
Dialogue: 0,0:06:54.62,0:06:58.20,Default,,0000,0000,0000,,the healthier we are going to become\Nas a country and I think that that is
Dialogue: 0,0:06:58.20,0:07:02.33,Default,,0000,0000,0000,,because processed, ultra-processed foods\Nare engineered, as you know,
Dialogue: 0,0:07:02.33,0:07:03.48,Default,,0000,0000,0000,,to trick our brain.
Dialogue: 0,0:07:03.48,0:07:06.84,Default,,0000,0000,0000,,So we eat more, we can't stop ourselves.
Dialogue: 0,0:07:06.84,0:07:12.18,Default,,0000,0000,0000,,SG: Yeah, maybe I'm being audacious here\Nin doing a podcast about how to achieve
Dialogue: 0,0:07:12.18,0:07:15.60,Default,,0000,0000,0000,,a most optimally nourished brain.
Dialogue: 0,0:07:15.60,0:07:19.52,Default,,0000,0000,0000,,As you correctly point out, we have\Na lot of work to do as a country to just
Dialogue: 0,0:07:19.52,0:07:24.80,Default,,0000,0000,0000,,stop doing the bad things, maybe even\Nbefore we can, uh, really, really focus
Dialogue: 0,0:07:24.80,0:07:25.90,Default,,0000,0000,0000,,on the good things.
Dialogue: 0,0:07:25.90,0:07:30.68,Default,,0000,0000,0000,,But the idea that food itself can be\Nmedicine and that can be quantified,
Dialogue: 0,0:07:30.94,0:07:36.09,Default,,0000,0000,0000,,maybe even to the point, for someone like\Nyou, prescribed. Are we to the point,
Dialogue: 0,0:07:36.32,0:07:40.23,Default,,0000,0000,0000,,with what we know, data-wise that food\Ncan be thought of prescriptive,
Dialogue: 0,0:07:40.58,0:07:41.86,Default,,0000,0000,0000,,like we think of medicine?
Dialogue: 0,0:07:42.13,0:07:46.80,Default,,0000,0000,0000,,UN: So I can't yet say to you, you need\Nto eat ten blueberries over this amount
Dialogue: 0,0:07:46.80,0:07:48.36,Default,,0000,0000,0000,,of time to improve your mood.
Dialogue: 0,0:07:48.36,0:07:51.99,Default,,0000,0000,0000,,But what we do know from pretty large\Npopulation-based studies that
Dialogue: 0,0:07:51.99,0:07:57.62,Default,,0000,0000,0000,,if you were consuming extra-dark natural\Nchocolate, that it improved depression
Dialogue: 0,0:07:57.62,0:08:02.88,Default,,0000,0000,0000,,by 70% in over 12,000 participants. \NWe know and it was in the candy bars
Dialogue: 0,0:08:02.88,0:08:06.90,Default,,0000,0000,0000,,it was extra dark natural chocolate, \Nwhich contains serotonin, magnesium,
Dialogue: 0,0:08:06.100,0:08:11.94,Default,,0000,0000,0000,,um, some fiber. So, we're not at a point\Nwhere I can say this number
Dialogue: 0,0:08:11.94,0:08:14.15,Default,,0000,0000,0000,,of blueberries in order to improve \Nyour mood,
Dialogue: 0,0:08:14.15,0:08:17.77,Default,,0000,0000,0000,,but we are definitely emerging and\Ngrowing in the scientific evidence
Dialogue: 0,0:08:17.77,0:08:22.17,Default,,0000,0000,0000,,to be able to say you can construct\Na nutritional psychiatry plate
Dialogue: 0,0:08:22.17,0:08:23.46,Default,,0000,0000,0000,,for your mood.
Dialogue: 0,0:08:23.46,0:08:29.28,Default,,0000,0000,0000,,You can lean into those leafy green\Nvegetable, 3-5 cups a day. Um, things like
Dialogue: 0,0:08:29.28,0:08:34.01,Default,,0000,0000,0000,,arugula, spinach all contain folate. \NA low folate is associated with low mood.
Dialogue: 0,0:08:34.01,0:08:38.88,Default,,0000,0000,0000,,So, we can give people guidance around it\Nand really have them understanding that
Dialogue: 0,0:08:38.88,0:08:41.19,Default,,0000,0000,0000,,food is moving in that direction.
Dialogue: 0,0:08:42.16,0:08:45.98,Default,,0000,0000,0000,,SG: Now before we hear more food \Nrecommendations, I want to note something
Dialogue: 0,0:08:45.98,0:08:50.00,Default,,0000,0000,0000,,that's, I think, really important here.\Nthe term "brain food."
Dialogue: 0,0:08:50.00,0:08:54.20,Default,,0000,0000,0000,,That gets thrown around a lot. But, true\Nbrain food meaning any food that actually
Dialogue: 0,0:08:54.22,0:08:58.54,Default,,0000,0000,0000,,impacts the function of the brain has to \Ndo something really important.
Dialogue: 0,0:08:58.97,0:09:01.38,Default,,0000,0000,0000,,It's got to get past the blood-brain \Nbarrier.
Dialogue: 0,0:09:01.69,0:09:05.26,Default,,0000,0000,0000,,Now, I don't want to get too wonky or\Ntechnical, but I think it's important
Dialogue: 0,0:09:05.26,0:09:08.94,Default,,0000,0000,0000,,for you to understand this point.\NThink of the blood-brain barrier as sort
Dialogue: 0,0:09:08.94,0:09:13.00,Default,,0000,0000,0000,,of a body guard for the brain. \NThis barrier prevents the entry of toxins
Dialogue: 0,0:09:13.00,0:09:16.24,Default,,0000,0000,0000,,and pathogens and other molecules\Nthat could be harmful to the brain.
Dialogue: 0,0:09:16.67,0:09:20.55,Default,,0000,0000,0000,,What it looks like is a system of blood \Nvessels around the brain and the central
Dialogue: 0,0:09:20.55,0:09:24.98,Default,,0000,0000,0000,,nervous system that sort of keep tight\Ncontrol over which molecules and which
Dialogue: 0,0:09:24.98,0:09:26.74,Default,,0000,0000,0000,,nutrients are allowed to get in.
Dialogue: 0,0:09:27.36,0:09:30.65,Default,,0000,0000,0000,,UN: We know this, for example\Na lot of serotonin that's manufactured
Dialogue: 0,0:09:30.90,0:09:36.68,Default,,0000,0000,0000,,in the gut and some in the brain\Nbut the more peripheral serotonin
Dialogue: 0,0:09:36.68,0:09:40.85,Default,,0000,0000,0000,,doesn't cross over the blood brain\Nbarrier, so why not look at the foods
Dialogue: 0,0:09:40.85,0:09:46.19,Default,,0000,0000,0000,,which are the precursors to the \Nneurotransmitters, that then
Dialogue: 0,0:09:46.19,0:09:49.33,Default,,0000,0000,0000,,interact with the gut microbes,\NI'm fascinated by the gut microbes.
Dialogue: 0,0:09:49.50,0:09:53.52,Default,,0000,0000,0000,,They interact with the gut microbes and \Nthen they are able to cross over
Dialogue: 0,0:09:53.52,0:09:56.92,Default,,0000,0000,0000,,the blood brain barrier and then form\Nthe substances that we need in the
Dialogue: 0,0:09:56.92,0:10:00.31,Default,,0000,0000,0000,,brain. So I'm thinking about things we\Nneed like serotonin and dopamine.
Dialogue: 0,0:10:02.46,0:10:05.16,Default,,0000,0000,0000,,Let me hit pause here to \Nexplain a couple of things about
Dialogue: 0,0:10:05.16,0:10:09.06,Default,,0000,0000,0000,,the gut. You probably know this,\Nbut the gut contains trillions
Dialogue: 0,0:10:09.06,0:10:14.41,Default,,0000,0000,0000,,of micro organisms. Bacteria,\Nviruses, fungi. Collectively
Dialogue: 0,0:10:14.41,0:10:19.66,Default,,0000,0000,0000,,they are referred to as the gut\Nmicrobiome. Now, these micro organisms
Dialogue: 0,0:10:19.66,0:10:23.67,Default,,0000,0000,0000,,or microbes aren't just hanging out,\Nthey play an important role in
Dialogue: 0,0:10:23.67,0:10:27.13,Default,,0000,0000,0000,,our health and they are constantly\Ninteracting with each other and
Dialogue: 0,0:10:27.13,0:10:31.01,Default,,0000,0000,0000,,the rest of our body. While a few of\Nthose bacteria or pathogens are
Dialogue: 0,0:10:31.01,0:10:35.22,Default,,0000,0000,0000,,potentially harmful, many are helpful.\NFor example, what they will do is
Dialogue: 0,0:10:35.22,0:10:38.88,Default,,0000,0000,0000,,they will break down food, they will\Nthen interact with our immune system,
Dialogue: 0,0:10:38.88,0:10:43.04,Default,,0000,0000,0000,,they will synthesize vitamins and amino\Nacids. And then they communicate with
Dialogue: 0,0:10:43.04,0:10:47.32,Default,,0000,0000,0000,,other parts of the body. And that brings\Nme to the second thing about the gut.
Dialogue: 0,0:10:47.32,0:10:52.34,Default,,0000,0000,0000,,It is sometimes called the second brain,\Nand I think that is a good title. And
Dialogue: 0,0:10:52.34,0:10:56.78,Default,,0000,0000,0000,,that's because it uses many of the same\Nchemicals and cells as the brain to do
Dialogue: 0,0:10:56.78,0:11:01.13,Default,,0000,0000,0000,,its job and to communicate.\NIn fact, there is an extraordinary amount
Dialogue: 0,0:11:01.13,0:11:05.72,Default,,0000,0000,0000,,of cross talk between the gut and the \Nbrain. This makes the gut very
Dialogue: 0,0:11:05.72,0:11:11.06,Default,,0000,0000,0000,,sensitive to emotions. Anger, fear,\Nanxiety. Those things can cause
Dialogue: 0,0:11:11.06,0:11:15.77,Default,,0000,0000,0000,,problems in the gut, vise versa.\NWhen the gut feels bad, it can
Dialogue: 0,0:11:15.77,0:11:20.20,Default,,0000,0000,0000,,cause anxiety and other emotional\Nissues. Understanding that might
Dialogue: 0,0:11:20.20,0:11:23.82,Default,,0000,0000,0000,,give new meaning to phrases like,\Nhaving "butterflies in your stomach"
Dialogue: 0,0:11:23.82,0:11:27.78,Default,,0000,0000,0000,,when you're nervous, or a quote, unquote\N"gut feeling" about a person or
Dialogue: 0,0:11:27.78,0:11:28.90,Default,,0000,0000,0000,,a situation.
Dialogue: 0,0:11:29.27,0:11:33.78,Default,,0000,0000,0000,,This is why Doctor Naidoo's work is so \Nimportant and intriguing. She says,
Dialogue: 0,0:11:33.78,0:11:38.37,Default,,0000,0000,0000,,"It is possible for food to impact how\Nwell our brain functions and how we
Dialogue: 0,0:11:38.37,0:11:43.52,Default,,0000,0000,0000,,feel mentally." For example, some ultra\Nprocessed foods have been linked to
Dialogue: 0,0:11:43.52,0:11:48.03,Default,,0000,0000,0000,,disrupting the gut microbiome in a way\Nthat increases the risk for depression.
Dialogue: 0,0:11:48.03,0:11:52.98,Default,,0000,0000,0000,,In contrast, some whole foods such as\Nbananas help trigger the production
Dialogue: 0,0:11:52.98,0:11:56.57,Default,,0000,0000,0000,,of important chemicals in the gut\Nsuch as the molecule, serotonin.
Dialogue: 0,0:11:56.57,0:12:00.94,Default,,0000,0000,0000,,But again, remember this point.\NMuch of the serotonin made
Dialogue: 0,0:12:00.94,0:12:05.31,Default,,0000,0000,0000,,in the gut cannot cross the blood\Nbrain barrier and that is why
Dialogue: 0,0:12:05.31,0:12:08.51,Default,,0000,0000,0000,,Dr. Naidoo says we need to\Nfocus on the precursors to
Dialogue: 0,0:12:08.51,0:12:12.83,Default,,0000,0000,0000,,serotonin, which can then cross\Nmore easily and be assembled
Dialogue: 0,0:12:12.83,0:12:18.02,Default,,0000,0000,0000,,in the brain. Think of it like this,\Nthere are certain foods, for example,
Dialogue: 0,0:12:18.02,0:12:23.27,Default,,0000,0000,0000,,ones that are rich in the amino acid\Ntryptophan, that when eaten interact
Dialogue: 0,0:12:23.27,0:12:25.53,Default,,0000,0000,0000,,with the gut microbiome. You\Nwith me?
Dialogue: 0,0:12:25.53,0:12:29.78,Default,,0000,0000,0000,,And they become then the precursor\Nor building blocks for serotonin.
Dialogue: 0,0:12:29.78,0:12:35.98,Default,,0000,0000,0000,,And then these building blocks cross\Ninto the brain, get converted to
Dialogue: 0,0:12:35.98,0:12:40.52,Default,,0000,0000,0000,,serotonin, and exert their influence. \NThe reason that I'm repeating this
Dialogue: 0,0:12:40.52,0:12:43.64,Default,,0000,0000,0000,,so many times is because it\Nis so important. What does
Dialogue: 0,0:12:43.64,0:12:47.90,Default,,0000,0000,0000,,this all mean? Eating foods like, \Nsalmon or pineapple, ones that
Dialogue: 0,0:12:47.90,0:12:52.69,Default,,0000,0000,0000,,are loaded with tryptophan, could\Nhelp you feel happier and calmer.
Dialogue: 0,0:12:52.69,0:12:55.74,Default,,0000,0000,0000,,That is a better definition of brain\Nfood.
Dialogue: 0,0:12:57.65,0:13:01.13,Default,,0000,0000,0000,,UN: Another fascinating but odd\Nresearch that is coming through is
Dialogue: 0,0:13:01.13,0:13:06.75,Default,,0000,0000,0000,,several microbiome companies testing\Nthe microbiome. So, they are looking
Dialogue: 0,0:13:06.75,0:13:11.57,Default,,0000,0000,0000,,more deeply into what's in the \Nmicrobiome and what you may need
Dialogue: 0,0:13:11.57,0:13:15.45,Default,,0000,0000,0000,,to eat versus what I might need to eat\Nbecause our microbiome is so
Dialogue: 0,0:13:15.45,0:13:20.15,Default,,0000,0000,0000,,sort of unique. Whether you take that\Nsubstance as a supplement, or you
Dialogue: 0,0:13:20.15,0:13:24.98,Default,,0000,0000,0000,,take it as a guidance around food, it\Ncan really help us more finely tune
Dialogue: 0,0:13:24.98,0:13:26.71,Default,,0000,0000,0000,,the way that we can be eating.
Dialogue: 0,0:13:27.44,0:13:32.49,Default,,0000,0000,0000,,SG: What level of evidence to you rely\Non to make your recommendations
Dialogue: 0,0:13:32.49,0:13:36.18,Default,,0000,0000,0000,,when it comes to food? How do you\Ncollect that data and that evidence?
Dialogue: 0,0:13:36.18,0:13:41.21,Default,,0000,0000,0000,,UN: So, I try to keep current with \Nwhatever the new research is. For
Dialogue: 0,0:13:41.21,0:13:45.06,Default,,0000,0000,0000,,example, there was a fascinating study\Ndone recently and all of these years
Dialogue: 0,0:13:45.06,0:13:48.75,Default,,0000,0000,0000,,I've been encouraging my patients to\Neat foods that are rich in vitamin A.
Dialogue: 0,0:13:48.75,0:13:54.48,Default,,0000,0000,0000,,And this particular study show that \Nactually vitamin A rich foods are not
Dialogue: 0,0:13:54.48,0:13:59.18,Default,,0000,0000,0000,,that helpful for mood or for your\Nbrain health. Another interesting
Dialogue: 0,0:13:59.18,0:13:59.88,Default,,0000,0000,0000,,study...
Dialogue: 0,0:13:59.88,0:14:03.60,Default,,0000,0000,0000,,SG: What are those foods? Not to cut you\Noff, but what kinds of foods are we
Dialogue: 0,0:14:03.60,0:14:04.30,Default,,0000,0000,0000,,talking about?
Dialogue: 0,0:14:04.30,0:14:09.14,Default,,0000,0000,0000,,UN: So, you know, eggs, milk, fish oils\Nbeef liver, tomatoes, red bell pepper.
Dialogue: 0,0:14:09.14,0:14:12.51,Default,,0000,0000,0000,,Now, does it mean that those foods\Nare foods I will tell my patients not
Dialogue: 0,0:14:12.51,0:14:16.71,Default,,0000,0000,0000,,to eat? Absolutely not. Uh, like, the\Nnew research about serotonin. It's
Dialogue: 0,0:14:16.71,0:14:20.78,Default,,0000,0000,0000,,more that I would have emphasized\Neating vitamin A rich foods along with
Dialogue: 0,0:14:20.78,0:14:25.31,Default,,0000,0000,0000,,that nutritional psychiatry plate. \NAnd I most importantly feel that
Dialogue: 0,0:14:25.31,0:14:30.88,Default,,0000,0000,0000,,what's been my secret sources has\Nbeen integrating the actual literature
Dialogue: 0,0:14:30.88,0:14:34.62,Default,,0000,0000,0000,,the research and what I do \Nclinically with seeing patients and
Dialogue: 0,0:14:34.62,0:14:39.48,Default,,0000,0000,0000,,being able to monitor them you know\Nand see how they do. Because I think,
Dialogue: 0,0:14:39.61,0:14:42.94,Default,,0000,0000,0000,,please know that I come at this with \Ngreat humility. I don't feel that
Dialogue: 0,0:14:42.94,0:14:47.38,Default,,0000,0000,0000,,because whatever I've studied that\Nyou know, that I have the way to make
Dialogue: 0,0:14:47.38,0:14:50.68,Default,,0000,0000,0000,,everyone feel better. But I have \Ncertainly seen my patients improve.
Dialogue: 0,0:14:50.98,0:14:54.29,Default,,0000,0000,0000,,SG: You know, when I was growing up,\Num, maybe you heard this as well
Dialogue: 0,0:14:54.29,0:14:58.28,Default,,0000,0000,0000,,when you were a child, but there\Nwere certain foods that were "brain foods"
Dialogue: 0,0:14:58.28,0:15:01.48,Default,,0000,0000,0000,,Fish for example was sort of considered a\Nbrain food.
Dialogue: 0,0:15:01.48,0:15:02.34,Default,,0000,0000,0000,,UN: Nuts, almonds.
Dialogue: 0,0:15:02.34,0:15:04.11,Default,,0000,0000,0000,,SG: Nuts, you know. And my mom would
Dialogue: 0,0:15:04.11,0:15:06.12,Default,,0000,0000,0000,,always, you know, "If you eat this, you'll
Dialogue: 0,0:15:06.12,0:15:08.03,Default,,0000,0000,0000,,be smart." You know, that was always the
Dialogue: 0,0:15:08.03,0:15:10.36,Default,,0000,0000,0000,,encouragement. But what of it, though? Are
Dialogue: 0,0:15:10.36,0:15:17.62,Default,,0000,0000,0000,,there foods that can reliably help our\Nbrains? What are they, and why?
Dialogue: 0,0:15:17.81,0:15:21.44,Default,,0000,0000,0000,,UN: So, one of the groups I'll start with,\Nbecause people are pretty familiar
Dialogue: 0,0:15:21.44,0:15:24.58,Default,,0000,0000,0000,,with this, that the foods rich in\Nomega-3. So, things like fatty
Dialogue: 0,0:15:24.58,0:15:28.80,Default,,0000,0000,0000,,fish. There's a mnemonic for the fish that\Nare top of the list, "SMASH". Salmon,
Dialogue: 0,0:15:28.80,0:15:36.34,Default,,0000,0000,0000,,Mackerel, Anchovies, Sardines, and\NHerring. Um, because they contain
Dialogue: 0,0:15:36.34,0:15:43.54,Default,,0000,0000,0000,,forms of uh EPAJHA that are actually\Nhelpful um for the brain and will
Dialogue: 0,0:15:43.54,0:15:47.45,Default,,0000,0000,0000,,actually make a difference. And they \Nhave anti Primatene and antioxidant
Dialogue: 0,0:15:47.45,0:15:53.70,Default,,0000,0000,0000,,properties. Then, you know people who \Ndon't consume seafood can rely on the
Dialogue: 0,0:15:53.70,0:15:58.32,Default,,0000,0000,0000,,plant based sources like chia seeds, \Nflax seeds, almonds. Having a vegan
Dialogue: 0,0:15:58.32,0:16:02.69,Default,,0000,0000,0000,,supplement or an algal oil supplement\Nmade from sea algae is something that
Dialogue: 0,0:16:02.69,0:16:05.98,Default,,0000,0000,0000,,you can do to improve your brain \Nperformance if you feel you're not
Dialogue: 0,0:16:05.98,0:16:10.28,Default,,0000,0000,0000,,getting enough nutrition from food.\NSo that's one very big group. Another
Dialogue: 0,0:16:10.28,0:16:13.64,Default,,0000,0000,0000,,group of foods that I think people\Ntend to just think of only as a
Dialogue: 0,0:16:13.64,0:16:17.23,Default,,0000,0000,0000,,supplement, but is actually available\Nin our everyday foods, are prebiotics
Dialogue: 0,0:16:17.23,0:16:18.28,Default,,0000,0000,0000,,and probiotics.
Dialogue: 0,0:16:19.67,0:16:23.71,Default,,0000,0000,0000,,SG: Ok, I want to pause here again \Nto offer a crash course in pre and
Dialogue: 0,0:16:23.71,0:16:29.51,Default,,0000,0000,0000,,probiotics. Terms you've probably heard\Nabout. Probiotics are "live bacteria" that
Dialogue: 0,0:16:29.51,0:16:33.62,Default,,0000,0000,0000,,may offer health benefits when \Nconsumed in adequate numbers.
Dialogue: 0,0:16:33.62,0:16:37.63,Default,,0000,0000,0000,,You can find them in things like \Nfermented foods. Yogurt, kimchee.
Dialogue: 0,0:16:37.63,0:16:43.51,Default,,0000,0000,0000,,You can buy them in pill form. Prebiotics \Non the other hand, are food for your
Dialogue: 0,0:16:43.51,0:16:48.63,Default,,0000,0000,0000,,microbiome. These are the organisms\Nthat are living in your gut and prebiotic
Dialogue: 0,0:16:48.63,0:16:52.44,Default,,0000,0000,0000,,foods are usually higher in certain\Ntypes of fiber and include items like
Dialogue: 0,0:16:52.44,0:16:57.24,Default,,0000,0000,0000,,fruit and veggies and whole grains. \NNow, as Dr. Naidoo said, it is hard
Dialogue: 0,0:16:57.24,0:17:02.03,Default,,0000,0000,0000,,to prescribe these foods to an exact\Ntiming or an exact dosage, but at the
Dialogue: 0,0:17:02.03,0:17:04.82,Default,,0000,0000,0000,,time, we have been making a lot of \Nprogress there as well.
Dialogue: 0,0:17:05.68,0:17:09.64,Default,,0000,0000,0000,,UN: So when we think about food groups, \NOmega 3, those probiotics and prebiotics,
Dialogue: 0,0:17:09.64,0:17:15.62,Default,,0000,0000,0000,,those fermented foods, all can actually be\Nhelpful in reducing things like anxiety
Dialogue: 0,0:17:15.62,0:17:16.93,Default,,0000,0000,0000,,and depression.
Dialogue: 0,0:17:16.93,0:17:19.21,Default,,0000,0000,0000,,SG: We'll be right back.
Dialogue: 0,0:17:27.28,0:17:31.18,Default,,0000,0000,0000,,SG: And now back to Chasing Life and my \Nconversation with nutritional psychiatrist
Dialogue: 0,0:17:31.56,0:17:37.18,Default,,0000,0000,0000,,Dr. Uma Naidoo. Now that I have a better\Nsense of which, and how, certain foods
Dialogue: 0,0:17:37.18,0:17:40.84,Default,,0000,0000,0000,,might impact my mood, what I wanted to\Nknow is how food might affect my
Dialogue: 0,0:17:40.84,0:17:42.42,Default,,0000,0000,0000,,general brain health.
Dialogue: 0,0:17:43.12,0:17:47.77,Default,,0000,0000,0000,,UN: So just, you know, having a dairy and\Nnon-dairy plain yogurt with live active
Dialogue: 0,0:17:47.77,0:17:55.41,Default,,0000,0000,0000,,cultures does help your gut. Probiotics\Nwere actually tested in the study and the
Dialogue: 0,0:17:55.41,0:18:01.88,Default,,0000,0000,0000,,use of probiotics were compared to a\Ndose of an SSRI, and the probiotics showed
Dialogue: 0,0:18:01.88,0:18:06.35,Default,,0000,0000,0000,,a better effect. So, not to single out\Njust one study, it has been shown again,
Dialogue: 0,0:18:06.35,0:18:13.88,Default,,0000,0000,0000,,but I think that's compelling information,\Nthat a person who is consuming something
Dialogue: 0,0:18:13.88,0:18:18.56,Default,,0000,0000,0000,,like yogurt, or say a fermented food is\Nadding these probiotics and live cultures
Dialogue: 0,0:18:18.56,0:18:24.45,Default,,0000,0000,0000,,to their gut, could in fact be helping\Nthe gut microbes, helping the serotonin
Dialogue: 0,0:18:24.45,0:18:30.18,Default,,0000,0000,0000,,formation there. We don't know the exact\Nmechanisms of everything, but we can tell
Dialogue: 0,0:18:30.18,0:18:33.90,Default,,0000,0000,0000,,by the improvements in symptoms. For\Nexample, if I am assessing someone in my
Dialogue: 0,0:18:33.90,0:18:38.50,Default,,0000,0000,0000,,clinic, I have to go by their report,\Nwhich may or may not be 100% accurate
Dialogue: 0,0:18:38.50,0:18:44.09,Default,,0000,0000,0000,,sometimes, but that happens with all of\Nus, but also to check the improvement of
Dialogue: 0,0:18:44.09,0:18:49.84,Default,,0000,0000,0000,,their mood. Improvement in anxiety. That\Nis one way to assess how they're doing and
Dialogue: 0,0:18:49.84,0:18:52.59,Default,,0000,0000,0000,,if these foods are making a difference.
Dialogue: 0,0:18:52.59,0:18:55.22,Default,,0000,0000,0000,,SG: So, you're comparing yogurt to an\Nantidepressant.
Dialogue: 0,0:18:55.22,0:18:56.83,Default,,0000,0000,0000,,UN: That's right.
Dialogue: 0,0:18:56.83,0:19:01.86,Default,,0000,0000,0000,,SG: I mean, that, I know it's almost\Ncomical to reflect on, but I mean look, we
Dialogue: 0,0:19:01.86,0:19:06.96,Default,,0000,0000,0000,,take too many pills, ya know? And these\Npills have side-effects, and so the idea
Dialogue: 0,0:19:06.96,0:19:12.53,Default,,0000,0000,0000,,that yogurt could, and I don't want to\Noverstate this, Dr. Naidoo, so you tell
Dialogue: 0,0:19:12.53,0:19:16.90,Default,,0000,0000,0000,,me. What do they find when they compare\Nyogurt to an antidepressant in a study?
Dialogue: 0,0:19:16.90,0:19:22.66,Default,,0000,0000,0000,,UN: So, they found that individuals who \Nconsumed yogurt along with, say, a
Dialogue: 0,0:19:22.66,0:19:28.11,Default,,0000,0000,0000,,selective serotonin re-uptake inhibitor \Nhad a better response and improvement in
Dialogue: 0,0:19:28.11,0:19:34.54,Default,,0000,0000,0000,,mood. So, it offered us a guidance in this\Narea to basically think that, you know, we
Dialogue: 0,0:19:34.54,0:19:39.60,Default,,0000,0000,0000,,can use these inventions around the gut\Nmicrobiome, and the use of things like
Dialogue: 0,0:19:39.60,0:19:43.82,Default,,0000,0000,0000,,probiotics. Which, you know, I think most\Nof my patients would rather reach for
Dialogue: 0,0:19:43.82,0:19:46.16,Default,,0000,0000,0000,,a yogurt than, you know, an\Nantidepressant.
Dialogue: 0,0:19:46.60,0:19:53.39,Default,,0000,0000,0000,,SG: If I was to describe to my three\Nteenage girls a well nourished brain,
Dialogue: 0,0:19:53.39,0:19:58.62,Default,,0000,0000,0000,,like, I think we can describe a healthy\Nbody, right? We can say, "You don't have
Dialogue: 0,0:19:58.62,0:20:02.36,Default,,0000,0000,0000,,plaques in your blood vessels, you have\Ngood blood pressure, heart rate.." all
Dialogue: 0,0:20:02.36,0:20:08.34,Default,,0000,0000,0000,,that sort of stuff. How, Dr. Naidoo,\Nwould you describe a well nourished brain?
Dialogue: 0,0:20:08.41,0:20:10.06,Default,,0000,0000,0000,,What do you get in return?
Dialogue: 0,0:20:10.06,0:20:17.24,Default,,0000,0000,0000,,UN: For one thing, you focus, your energy,\Nyour ability to get through your day, not
Dialogue: 0,0:20:17.24,0:20:21.33,Default,,0000,0000,0000,,having that afternoon slump where you're\Nnot quite sure but you're sluggish and
Dialogue: 0,0:20:21.33,0:20:25.66,Default,,0000,0000,0000,,you need another cup of coffee or candy\Nbar or something more. If you're athletic,
Dialogue: 0,0:20:25.66,0:20:29.88,Default,,0000,0000,0000,,if you're engaged in sports or other\Nactivities, if you're having fun with your
Dialogue: 0,0:20:29.88,0:20:33.58,Default,,0000,0000,0000,,friends and going out and doing things, \Nyou're going to have the energy to do
Dialogue: 0,0:20:33.58,0:20:37.27,Default,,0000,0000,0000,,that. Plus, you're going to be able to\Nactually manage your schoolwork because
Dialogue: 0,0:20:37.27,0:20:40.85,Default,,0000,0000,0000,,your brain being optimized, eating in a\Nhealthy way will mean you can manage
Dialogue: 0,0:20:40.85,0:20:46.22,Default,,0000,0000,0000,,your schedule, you can multitask, you can\Nengage in other activities and still get
Dialogue: 0,0:20:46.22,0:20:48.24,Default,,0000,0000,0000,,through school okay and do well.
Dialogue: 0,0:20:48.52,0:20:53.97,Default,,0000,0000,0000,,SG: 80% of people over the age of 60 put \N"fear of loss of memory" as one of their
Dialogue: 0,0:20:53.97,0:20:59.50,Default,,0000,0000,0000,,top concerns, fear of dementia of some\Nsort. Are there foods that can help stave
Dialogue: 0,0:20:59.50,0:21:01.51,Default,,0000,0000,0000,,off diseases like dementia?
Dialogue: 0,0:21:01.51,0:21:07.37,Default,,0000,0000,0000,,UN: Yes. Certainly, there's some guidance\Naround what food to eat and how to eat it,
Dialogue: 0,0:21:07.37,0:21:15.37,Default,,0000,0000,0000,,so foods that will help cognition, we\Nactually go back to those Omega 3's.
Dialogue: 0,0:21:15.37,0:21:22.03,Default,,0000,0000,0000,,It's a group that's featured very\Nfrequently. Olive oil is also one that we
Dialogue: 0,0:21:22.03,0:21:28.59,Default,,0000,0000,0000,,lean into. The herbs and spices that\Nshowed up doing well for cognition, and
Dialogue: 0,0:21:28.59,0:21:32.83,Default,,0000,0000,0000,,for thinking, and for memory are turmeric \Nwith a pinch of black pepper, which makes
Dialogue: 0,0:21:32.83,0:21:41.16,Default,,0000,0000,0000,,it much more bioavailable. Cinnamon, \Nsaffron, rosemary, ginger, sage. Then
Dialogue: 0,0:21:41.16,0:21:48.35,Default,,0000,0000,0000,,some guidances around coffee was thought,\Nif you keep your caffeine consumption and \N
Dialogue: 0,0:21:48.35,0:21:54.88,Default,,0000,0000,0000,,your coffee consumption under 400mg a day\Nwas thought to be healthy, but for me,
Dialogue: 0,0:21:54.88,0:22:00.13,Default,,0000,0000,0000,,this is some guidance, while I know that\Nthose foods have been identified as
Dialogue: 0,0:22:00.13,0:22:04.65,Default,,0000,0000,0000,,healthy, it's also part of an overall\Nplate, right? It's not just eating the
Dialogue: 0,0:22:04.65,0:22:08.32,Default,,0000,0000,0000,,nuts or eating the olive oils, it's\Nputting that together in a meal that's
Dialogue: 0,0:22:08.32,0:22:11.74,Default,,0000,0000,0000,,still tasty that makes a very big \Ndifference to balancing that out for
Dialogue: 0,0:22:11.74,0:22:12.70,Default,,0000,0000,0000,,people.
Dialogue: 0,0:22:13.68,0:22:20.86,Default,,0000,0000,0000,,SG: I'm very interested in trying to stay\Nas mentally sharp as possible, as long as
Dialogue: 0,0:22:20.86,0:22:28.03,Default,,0000,0000,0000,,possible. My life, I'm in my early 50's\Nnow, I mean. You've talked about the
Dialogue: 0,0:22:28.03,0:22:32.33,Default,,0000,0000,0000,,specific food groups and things that are \Nprobably going to be the ones I
Dialogue: 0,0:22:32.33,0:22:36.33,Default,,0000,0000,0000,,should gravitate toward, but could you\Njust, like, what's an ideal breakfast, an
Dialogue: 0,0:22:36.33,0:22:40.04,Default,,0000,0000,0000,,ideal lunch, and an ideal dinner? Should I\Nbe having all three meals, should I
Dialogue: 0,0:22:40.04,0:22:43.29,Default,,0000,0000,0000,,intermittently fast? Snacks? How would\Nyou put it together?
Dialogue: 0,0:22:43.46,0:22:48.09,Default,,0000,0000,0000,,UN: Right, so, with intermittent fasting\Nor with fasting in general, for my
Dialogue: 0,0:22:48.09,0:22:52.52,Default,,0000,0000,0000,,patients, we usually really see what their\Nbody intelligence is. What I mean by that
Dialogue: 0,0:22:52.52,0:22:56.47,Default,,0000,0000,0000,,is how they respond to food. Do they wake\Nup hungry? Do they need to take medication
Dialogue: 0,0:22:56.47,0:23:01.16,Default,,0000,0000,0000,,in the morning that require them to eat?\NSome people naturally get up and they're
Dialogue: 0,0:23:01.22,0:23:06.12,Default,,0000,0000,0000,,not hungry, and then we lean more into\Nintuitive eating, lean into what your body
Dialogue: 0,0:23:06.12,0:23:11.01,Default,,0000,0000,0000,,pattern is. I like people to have snacks\Nbecause I'd rather they have some healthy
Dialogue: 0,0:23:11.01,0:23:15.64,Default,,0000,0000,0000,,nuts or a little bit of berries that will\Nnurture them through. Great breakfasts,
Dialogue: 0,0:23:15.64,0:23:21.54,Default,,0000,0000,0000,,things like a chia pudding rich in\Nprotein, fiber, easy to make, has Omega
Dialogue: 0,0:23:21.54,0:23:28.73,Default,,0000,0000,0000,,3's in it, and can be prepared ahead.\NThings like if you consume eggs with lots
Dialogue: 0,0:23:28.73,0:23:32.49,Default,,0000,0000,0000,,of veggies in them, or a vegetarian\Nversion of that would be a tofu scramble,
Dialogue: 0,0:23:32.49,0:23:36.66,Default,,0000,0000,0000,,again lean into the spices,\Nyour fresh herbs, because that's a great
Dialogue: 0,0:23:36.66,0:23:40.75,Default,,0000,0000,0000,,way to go. I'm a fan of avocado toast, I \Nlove sourdough bread, because it has a
Dialogue: 0,0:23:40.75,0:23:46.38,Default,,0000,0000,0000,,fermented starter, so the natural process\Nof it is it has a slightly lower sugar
Dialogue: 0,0:23:46.38,0:23:53.25,Default,,0000,0000,0000,,content. I slice tomato on it. The\Nlycopene from tomato are super healthy
Dialogue: 0,0:23:53.25,0:23:57.57,Default,,0000,0000,0000,,for the brain and it actually turns out \Nthat much of the lycopene is from the
Dialogue: 0,0:23:57.57,0:24:02.44,Default,,0000,0000,0000,,skin. So, you know, slice your tomatoes\Nand leave the skin on. For lunch, I like
Dialogue: 0,0:24:02.44,0:24:06.45,Default,,0000,0000,0000,,to lean into a really big salad and then\Nput my favorite proteins with that. So,
Dialogue: 0,0:24:06.45,0:24:13.65,Default,,0000,0000,0000,,lentils, legumes, and some tofu or other \Nthings which flavor it up, and make an
Dialogue: 0,0:24:13.65,0:24:18.44,Default,,0000,0000,0000,,interesting dressing that will make that \Nenjoyable for you. Nuts and seeds are
Dialogue: 0,0:24:18.44,0:24:22.79,Default,,0000,0000,0000,,another great way to lean into it. Then, \None of my other favorite afternoon snacks,
Dialogue: 0,0:24:22.79,0:24:27.46,Default,,0000,0000,0000,,and it's funny because I learned that\Nchocolate and citrus, like clementines or
Dialogue: 0,0:24:27.46,0:24:32.91,Default,,0000,0000,0000,,oranges, pair well from a flavor profile\Nin culinary school, but I recently, over
Dialogue: 0,0:24:32.91,0:24:37.77,Default,,0000,0000,0000,,the last few years, discovered there's \Nactual science behind it. Extra dark
Dialogue: 0,0:24:37.77,0:24:43.21,Default,,0000,0000,0000,,chocolate is the highest source of plant-\Nbased iron. Cool reason to eat dark
Dialogue: 0,0:24:43.21,0:24:44.08,Default,,0000,0000,0000,,chocolate.
Dialogue: 0,0:24:44.08,0:24:47.66,Default,,0000,0000,0000,,SG: Look, I'm never going to eat dark\Nchocolate the same way again! I will
Dialogue: 0,0:24:47.66,0:24:51.34,Default,,0000,0000,0000,,always have it with a little citrus. I\Nlove little tips like that, that's
Dialogue: 0,0:24:51.34,0:24:52.21,Default,,0000,0000,0000,,fantastic.
Dialogue: 0,0:24:52.21,0:24:55.85,Default,,0000,0000,0000,,UN: Exactly. Then, in the evening is\Nwhen I'll usually end up having a bigger
Dialogue: 0,0:24:55.85,0:25:01.98,Default,,0000,0000,0000,,meal. Like, I'll do a cauliflower steak,\Nbut I'll use the spices from tikka
Dialogue: 0,0:25:01.98,0:25:06.08,Default,,0000,0000,0000,,masala. So, you know, someone else in my \Nfamily may have the chicken version, but
Dialogue: 0,0:25:06.08,0:25:10.07,Default,,0000,0000,0000,,I'll have the cauliflower version. I can\Ndo it air fried or grilled, but I always
Dialogue: 0,0:25:10.07,0:25:15.61,Default,,0000,0000,0000,,add in veggies around that, so a salad.\NI find that to be satiating, I know it's
Dialogue: 0,0:25:15.61,0:25:20.56,Default,,0000,0000,0000,,helping my metabolism, but it's a green.\NSo the green beans, or the brussel sprouts
Dialogue: 0,0:25:20.56,0:25:23.97,Default,,0000,0000,0000,,or whatever it is, I add spices to them so\Nthat they're more flavorful.
Dialogue: 0,0:25:23.97,0:25:26.33,Default,,0000,0000,0000,,SG: So, I didn't hear any meat?
Dialogue: 0,0:25:26.33,0:25:30.76,Default,,0000,0000,0000,,UN: So, I was born into a vegetarian \Nfamily, so I'm vegetarian.
Dialogue: 0,0:25:30.76,0:25:32.22,Default,,0000,0000,0000,,SG: Should I be a vegetarian?
Dialogue: 0,0:25:32.22,0:25:36.40,Default,,0000,0000,0000,,UN: (Laughs) No, I think people should eat\Nwhat they enjoy eating. I just think they
Dialogue: 0,0:25:36.40,0:25:40.23,Default,,0000,0000,0000,,should eat healthy versions. I happen to \Nbe in a family where everyone else eats
Dialogue: 0,0:25:40.23,0:25:47.43,Default,,0000,0000,0000,,meat, so I think that meat has a place on\Nthat diet, and I feel like the B vitamins
Dialogue: 0,0:25:47.43,0:25:52.08,Default,,0000,0000,0000,,from meat are something that as a\Nvegetarian, I supplement. I think there is
Dialogue: 0,0:25:52.08,0:25:54.10,Default,,0000,0000,0000,,also a place for plant-based eaters.
Dialogue: 0,0:25:54.10,0:25:55.87,Default,,0000,0000,0000,,SG: What about carbs?
Dialogue: 0,0:25:55.87,0:26:00.36,Default,,0000,0000,0000,,UN: I think that carbs are important. \NThey're really important for our brain,
Dialogue: 0,0:26:00.36,0:26:03.92,Default,,0000,0000,0000,,they're really important for our body, but\Nit's where we obtain our carbs.
Dialogue: 0,0:26:03.92,0:26:10.29,Default,,0000,0000,0000,,SG: A lot of messaging seems to indicate\Nthat they're toxic because of the glycemic
Dialogue: 0,0:26:10.29,0:26:13.69,Default,,0000,0000,0000,,index, the sugar, these types of things, \Nthe calories.
Dialogue: 0,0:26:13.69,0:26:19.16,Default,,0000,0000,0000,,UN: Right. So, all of those, there's truth\Nto many of those factors, but I think it's
Dialogue: 0,0:26:19.16,0:26:25.17,Default,,0000,0000,0000,,the messaging has also got to show people\Nthat you need carbs for your body and for
Dialogue: 0,0:26:25.17,0:26:30.20,Default,,0000,0000,0000,,your brain to function. It's where you\Nobtain your carbs; if you're eating a
Dialogue: 0,0:26:30.20,0:26:35.76,Default,,0000,0000,0000,,sugary donut with a coffee laced with \Nhighly processed cream and eight sugars,
Dialogue: 0,0:26:35.76,0:26:43.22,Default,,0000,0000,0000,,that's very different from a avocado toast\Non sourdough bread, maybe with some smoked
Dialogue: 0,0:26:43.22,0:26:49.61,Default,,0000,0000,0000,,salmon or a tofu scramble with tons of\Nspinach and vegetables in it. A totally
Dialogue: 0,0:26:49.61,0:26:52.59,Default,,0000,0000,0000,,different product. They break down\Ndifferently in your body.
Dialogue: 0,0:26:52.59,0:26:57.04,Default,,0000,0000,0000,,SG: Yeah, the healthy carbs vs. the\Nhealthy proteins vs. the healthy fats, you
Dialogue: 0,0:26:57.04,0:27:04.16,Default,,0000,0000,0000,,know, these big categories of food. We \Nknow that myelin coats the nerves and it's
Dialogue: 0,0:27:04.16,0:27:08.14,Default,,0000,0000,0000,,kind of like the coating on a wire. A wire\Ndoesn't conduct as well unless it has the
Dialogue: 0,0:27:08.14,0:27:12.47,Default,,0000,0000,0000,,coating on it. Myelin is sort of like that\Ncoating on nerves, and that's made up
Dialogue: 0,0:27:12.47,0:27:17.46,Default,,0000,0000,0000,,primarily of fat, and there's been people\Nthat I have talked to that have said you
Dialogue: 0,0:27:17.46,0:27:22.22,Default,,0000,0000,0000,,really need to focus on eating those fats\Nto get that myelin. I would put that at
Dialogue: 0,0:27:22.22,0:27:25.95,Default,,0000,0000,0000,,he top of my list in terms of brain\Nfoods. Maybe not the healthiest
Dialogue: 0,0:27:25.95,0:27:31.62,Default,,0000,0000,0000,,cardiovascular, although again, these are\Ngood fats, not the bad trans fats. If you
Dialogue: 0,0:27:31.62,0:27:36.23,Default,,0000,0000,0000,,look at healthy proteins, healthy fats,\Nhealthy carbs, how to you sort of think
Dialogue: 0,0:27:36.23,0:27:38.66,Default,,0000,0000,0000,,about it with regard to impact on the \Nbrain?
Dialogue: 0,0:27:39.39,0:27:43.89,Default,,0000,0000,0000,,UN: So I think that balance is really\Nimportant. I ask people to lean into all
Dialogue: 0,0:27:43.89,0:27:48.20,Default,,0000,0000,0000,,the different vegetables, and I'm not \Nleading with potatoes and sweet potatoes.
Dialogue: 0,0:27:48.20,0:27:52.42,Default,,0000,0000,0000,,I'm leading with cruciferous vegetables\Nand leafy greens, and legumes, lentils,
Dialogue: 0,0:27:52.42,0:27:56.90,Default,,0000,0000,0000,,and beans. Then you want to think of your \Nolive oil, your avocado, your salmon, and
Dialogue: 0,0:27:56.90,0:28:01.69,Default,,0000,0000,0000,,your other healthy fats. You want to think\Nabout, what I like to say, your "clean"
Dialogue: 0,0:28:01.69,0:28:11.31,Default,,0000,0000,0000,,source of protein, and all I mean by that\Nis have, you know, stir-fry tofu in a
Dialogue: 0,0:28:11.31,0:28:18.28,Default,,0000,0000,0000,,healthy way, or air fry something instead \Nof deep fried fish, for example. The fish
Dialogue: 0,0:28:18.28,0:28:23.32,Default,,0000,0000,0000,,itself may be healthy, but the method is\Nnot. Now, once in a while, of course, but
Dialogue: 0,0:28:23.32,0:28:28.47,Default,,0000,0000,0000,,not as your everyday meal. Then, I don't\Nforget fruit. So, some berries, you know,
Dialogue: 0,0:28:28.47,0:28:32.17,Default,,0000,0000,0000,,a couple servings of fruit is super\Nimportant to get those natural sugars into
Dialogue: 0,0:28:32.17,0:28:36.96,Default,,0000,0000,0000,,your body rather than reaching for the \Ncandy bar that we know is not the
Dialogue: 0,0:28:36.96,0:28:38.59,Default,,0000,0000,0000,,healthiest choice.
Dialogue: 0,0:28:38.59,0:28:43.44,Default,,0000,0000,0000,,SG: So what about sugar? And, let me\Npreface it by saying this; I did a piece
Dialogue: 0,0:28:43.44,0:28:47.92,Default,,0000,0000,0000,,for 60 Minutes years ago called "The Toxic\NTruth", and we thought long and hard about
Dialogue: 0,0:28:47.92,0:28:51.59,Default,,0000,0000,0000,,what to title this, because I didn't want\Nit to be unfairly or unnecessarily
Dialogue: 0,0:28:51.59,0:28:55.75,Default,,0000,0000,0000,,alarmist. But, when I talked to some of\Nthe nutritionists when we were
Dialogue: 0,0:28:55.75,0:29:01.80,Default,,0000,0000,0000,,interviewing them, they said this is an\Nappropriate title. The way we humans
Dialogue: 0,0:29:01.80,0:29:08.67,Default,,0000,0000,0000,,consume sugar is toxic. We consume too\Nmuch, our livers don't know what to do
Dialogue: 0,0:29:08.67,0:29:13.58,Default,,0000,0000,0000,,with it, it hits our bodies like a tsunami\Nwave, and churns out these low-density
Dialogue: 0,0:29:13.58,0:29:17.12,Default,,0000,0000,0000,,lipoproteins, the bad kind of\Ncholesterol, which I thought was really
Dialogue: 0,0:29:17.12,0:29:21.62,Default,,0000,0000,0000,,interesting. The brain, when it's exposed\Nto too much sugar, the receptors will
Dialogue: 0,0:29:21.62,0:29:26.24,Default,,0000,0000,0000,,actually start to shut down. So, you could\Nbe in a situation, as they outlined it to
Dialogue: 0,0:29:26.24,0:29:30.36,Default,,0000,0000,0000,,me, where you're stuffing the body and \Nstarving the brain essentially at the
Dialogue: 0,0:29:30.36,0:29:34.04,Default,,0000,0000,0000,,same time, and that's because you're\Neating too much sugar. We know it's a
Dialogue: 0,0:29:34.04,0:29:37.50,Default,,0000,0000,0000,,problem, but how bad is sugar for our\Nbrain?
Dialogue: 0,0:29:37.50,0:29:42.86,Default,,0000,0000,0000,,UN: So, sugar is a problem, but I also\Nwant people to understand we need sugar
Dialogue: 0,0:29:42.86,0:29:46.72,Default,,0000,0000,0000,,for our bodies and our brains, so it's\Nwhere you get the sugar that's important.
Dialogue: 0,0:29:46.72,0:29:52.06,Default,,0000,0000,0000,,Metabolic health, you know, with the\Nrising in type 2 diabetes, insulin
Dialogue: 0,0:29:52.06,0:29:57.85,Default,,0000,0000,0000,,resistance in this country, the fact that\Nwe have common overweight and obesity in
Dialogue: 0,0:29:57.85,0:30:03.57,Default,,0000,0000,0000,,the country, there's a reason. I do think\Nthere's so much sugar in our everyday
Dialogue: 0,0:30:03.57,0:30:08.25,Default,,0000,0000,0000,,foods, including our savory foods, like\Nour ketchup, pasta sauces, salad
Dialogue: 0,0:30:08.25,0:30:13.33,Default,,0000,0000,0000,,dressings. French fries at fast food \Nrestaurants are engineered to contain
Dialogue: 0,0:30:13.33,0:30:18.07,Default,,0000,0000,0000,,sugar. You don't taste it, but they are\Nreally engineered to tap into our
Dialogue: 0,0:30:18.07,0:30:18.86,Default,,0000,0000,0000,,cravings.
Dialogue: 0,0:30:18.86,0:30:24.77,Default,,0000,0000,0000,,SG: That sounds kind of sinister when you\Nput it like that. I realize that this
Dialogue: 0,0:30:24.77,0:30:29.07,Default,,0000,0000,0000,,isn't opioids we're talking about, but\Nthe idea of tapping into our cravings..
Dialogue: 0,0:30:29.07,0:30:38.60,Default,,0000,0000,0000,,UN: The research has shown that foods,\Nultra processed and processed, have a
Dialogue: 0,0:30:38.60,0:30:45.15,Default,,0000,0000,0000,,significant amount of brain science\Nbehind how they tap into cravings. I think
Dialogue: 0,0:30:45.15,0:30:48.47,Default,,0000,0000,0000,,that, the more that people should\Nunderstand the amount of sugar in our
Dialogue: 0,0:30:48.47,0:30:54.31,Default,,0000,0000,0000,,food. So, I teach all my patients that 4\Ngrams of sugar is 1 teaspoon, because our
Dialogue: 0,0:30:54.31,0:31:01.01,Default,,0000,0000,0000,,food labels are in grams and we cook and \Nbake all our U.S. cookbooks in pounds and
Dialogue: 0,0:31:01.01,0:31:07.82,Default,,0000,0000,0000,,ounces. So, if a person goes to a yogurt,\Nand it's 6oz or 4oz, it could have 24g of
Dialogue: 0,0:31:07.82,0:31:11.82,Default,,0000,0000,0000,,sugar in it. You'd think, "Oh, that's not\Nbad." When actually, you wouldn't put that
Dialogue: 0,0:31:11.82,0:31:14.43,Default,,0000,0000,0000,,number of teaspoons into your plain\Nyogurt.
Dialogue: 0,0:31:14.56,0:31:18.49,Default,,0000,0000,0000,,SG: So, if you see 4g of sugar on the food\Nlabel, imagine you're seeing a full
Dialogue: 0,0:31:18.49,0:31:24.52,Default,,0000,0000,0000,,teaspoon of sugar in it. You see 12g, 3 \Nteaspoons. So, it's a good visual. Let me
Dialogue: 0,0:31:24.52,0:31:32.15,Default,,0000,0000,0000,,ask you real quick, coffee/caffeine is \Nsomething that seems to come on and off
Dialogue: 0,0:31:32.15,0:31:36.05,Default,,0000,0000,0000,,the favored list. Where do you land on\Nthat, when it comes to the brain?
Dialogue: 0,0:31:36.05,0:31:39.87,Default,,0000,0000,0000,,UN: I like coffee, and I think that\Ncoffee has a lot of health benefits in
Dialogue: 0,0:31:39.87,0:31:44.74,Default,,0000,0000,0000,,it. It's actually rich in plant\Npolyphenols. The caffeine, my patients
Dialogue: 0,0:31:44.74,0:31:48.99,Default,,0000,0000,0000,,with anxiety can be sensitive to, so it \Ndepends on what their tolerance is.
Dialogue: 0,0:31:48.99,0:31:58.11,Default,,0000,0000,0000,,Interestingly, studies of ADHD in adults\Nshow that coffee can help focus, so it's a
Dialogue: 0,0:31:58.11,0:32:02.14,Default,,0000,0000,0000,,certain amount of coffee, not too much,\Nso my patients who are struggling with
Dialogue: 0,0:32:02.14,0:32:06.83,Default,,0000,0000,0000,,ADHD or some issues around focus, I like\Nto encourage them, if they can tolerate
Dialogue: 0,0:32:06.83,0:32:10.76,Default,,0000,0000,0000,,coffee and they don't become jittery or\Nuncomfortable. You know, have it early in
Dialogue: 0,0:32:10.76,0:32:16.12,Default,,0000,0000,0000,,the day, don't go more than 2-3 cups, \Nhave them be small cups. Also, clean up
Dialogue: 0,0:32:16.12,0:32:20.18,Default,,0000,0000,0000,,the coffee, meaning, you know, have it the\Nway that you'd like, but if you're putting
Dialogue: 0,0:32:20.18,0:32:24.68,Default,,0000,0000,0000,,1/2 cup of processed cream and 8 sugars,\Nyou're not helping your brain.
Dialogue: 0,0:32:24.68,0:32:31.23,Default,,0000,0000,0000,,SG: Can we manage anxiety with food? This\Nis the topic of your new book coming out
Dialogue: 0,0:32:31.23,0:32:33.06,Default,,0000,0000,0000,,just in time for the holidays, right?
Dialogue: 0,0:32:33.06,0:32:37.73,Default,,0000,0000,0000,,UN: It is. My new book is "Calm Your Mind\NWith Food" because during the pandemic,
Dialogue: 0,0:32:37.73,0:32:42.84,Default,,0000,0000,0000,,that's what I saw. People really\Nstruggling at all ages, all demographics,
Dialogue: 0,0:32:42.84,0:32:48.01,Default,,0000,0000,0000,,with anxiety and we know that even coming\Nout of Covid, that numbers are increased.
Dialogue: 0,0:32:48.01,0:32:55.67,Default,,0000,0000,0000,,So, I feel that if we looked at an\Nintegrated approach to really using
Dialogue: 0,0:32:55.67,0:33:02.02,Default,,0000,0000,0000,,anxiety more as a strength and using food \Nto harness how we can feel better, I think
Dialogue: 0,0:33:02.02,0:33:04.05,Default,,0000,0000,0000,,it'll help a lot of us.
Dialogue: 0,0:33:04.05,0:33:08.86,Default,,0000,0000,0000,,SG: I would like to imagine a world where\Nwe just wouldn't have to take many of the
Dialogue: 0,0:33:08.86,0:33:14.60,Default,,0000,0000,0000,,medications that we take. I mean, I'm a\Ndoctor, you're a doctor, there's a role,
Dialogue: 0,0:33:14.60,0:33:20.30,Default,,0000,0000,0000,,but we spend $4 trillion on health care,\Nand an increasingly large amount of that
Dialogue: 0,0:33:20.30,0:33:25.30,Default,,0000,0000,0000,,is on prescription drugs. Food is the only\Nsignal we give the inside of our body from
Dialogue: 0,0:33:25.30,0:33:31.80,Default,,0000,0000,0000,,the outside world on a daily basis and it\Ncan be therapeutic. It can make us feel
Dialogue: 0,0:33:31.80,0:33:36.46,Default,,0000,0000,0000,,better, and I just really, really love\Nthe work that you do, Dr. Naidoo. I really
Dialogue: 0,0:33:36.46,0:33:37.23,Default,,0000,0000,0000,,admire it.
Dialogue: 0,0:33:37.41,0:33:42.23,Default,,0000,0000,0000,,UN: Thank you so much. Thank you for\Nhaving me back, it's always great to talk
Dialogue: 0,0:33:42.23,0:33:44.89,Default,,0000,0000,0000,,to you. You always have fascinating\Nquestions, I love it.
Dialogue: 0,0:33:46.75,0:33:50.87,Default,,0000,0000,0000,,SG: We talked for a long time, Dr. Naidoo\Nand I, and she goes into even more depth
Dialogue: 0,0:33:50.87,0:33:54.78,Default,,0000,0000,0000,,in this connection between diet and\Nanxiety in her new book, which is coming
Dialogue: 0,0:33:54.78,0:33:59.24,Default,,0000,0000,0000,,out in December. As I've told her, it's\Nan idea that I find really fascinating.
Dialogue: 0,0:33:59.24,0:34:05.78,Default,,0000,0000,0000,,It makes sense that food affects our\Nbodies. It also affects our brains, and
Dialogue: 0,0:34:05.78,0:34:09.79,Default,,0000,0000,0000,,it does so quickly, so it makes total\Nsense that it would affect our mental
Dialogue: 0,0:34:09.79,0:34:15.24,Default,,0000,0000,0000,,health as well. Food is more than just \Ncalories; it's a signal. It's a message.
Dialogue: 0,0:34:15.24,0:34:18.93,Default,,0000,0000,0000,,It affects more than your weight and \Nwhether you have a flat stomach or not.
Dialogue: 0,0:34:18.93,0:34:24.56,Default,,0000,0000,0000,,Food can be a medicine. It can help stave\Noff disease, manage our moods, help us
Dialogue: 0,0:34:24.56,0:34:30.30,Default,,0000,0000,0000,,think more clearly. So, chew on that the\Nnext time you want to feel smarter, or
Dialogue: 0,0:34:30.30,0:34:35.90,Default,,0000,0000,0000,,calmer. Next time on Chasing Life, we have\Na very special episode for you. We're
Dialogue: 0,0:34:35.90,0:34:40.88,Default,,0000,0000,0000,,going to be talking about the frightened\Nbrain. What happens when we get scared,
Dialogue: 0,0:34:40.88,0:34:45.41,Default,,0000,0000,0000,,and why do some people like feeling that\Nway? Who better to answer those questions
Dialogue: 0,0:34:45.41,0:34:49.24,Default,,0000,0000,0000,,than the king of horror himself: Stephen \NKing.
Dialogue: 0,0:34:49.24,0:34:55.58,Default,,0000,0000,0000,,Stephen King: Everything is out to get\Nyou. You see, that's the dark side of the
Dialogue: 0,0:34:55.58,0:35:01.85,Default,,0000,0000,0000,,imagination. But, the good side of it is\Nthat you're able to take reasonable
Dialogue: 0,0:35:01.85,0:35:09.78,Default,,0000,0000,0000,,precautions and watch out for either \NCoronavirus, or Jason in the Friday the
Dialogue: 0,0:35:09.78,0:35:12.40,Default,,0000,0000,0000,,13th movies. They both go together.
Dialogue: 0,0:35:12.40,0:35:15.59,Default,,0000,0000,0000,,SG: Thanks for listening.
Dialogue: 0,0:35:20.90,0:35:25.42,Default,,0000,0000,0000,,Chasing life is a production of CNN Audio.\NOur podcast is produced by Eryn
Dialogue: 0,0:35:25.42,0:35:31.40,Default,,0000,0000,0000,,Mathewson, Madeleine Thompson, David Rind,\Nand Grace Walker. Our senior producer and
Dialogue: 0,0:35:31.40,0:35:35.79,Default,,0000,0000,0000,,show runner is Felicia Patinkin. Andrea\NKane is our medical writer, and Tommy
Dialogue: 0,0:35:35.79,0:35:41.06,Default,,0000,0000,0000,,Barbarian is our engineer. Dan Dzula is\Nour technical director, and the executive
Dialogue: 0,0:35:41.06,0:35:45.50,Default,,0000,0000,0000,,producer of CNN audio is Steve Lickteig. \NSpecial thanks to Ben Tinker, Amanda Sealy
Dialogue: 0,0:35:45.50,0:35:49.06,Default,,0000,0000,0000,,and Nadia Kounang of CNN Health.