0:00:00.470,0:00:03.648 Music 0:00:03.648,0:00:06.629 Angela Guo: So, it's the old adage[br]on what you eat 0:00:07.140,0:00:12.800 when I eaτ sugary or caffeinated food[br]I often find myself, like unable to focus 0:00:13.394,0:00:18.230 So, eating healthier food[br]has a significant impact on 0:00:18.230,0:00:23.410 how well I can focus, as well as[br]how quick I can focus. 0:00:23.950,0:00:25.594 Sanjay Gupta: That's Angela Guo. 0:00:25.982,0:00:28.978 She's a 17-year old senior at[br]Adlai Stevenson high school 0:00:29.309,0:00:31.070 in Lincolnshire, Illinois. 0:00:31.568,0:00:34.954 And that adage she just cited,[br]"You are what you eat", 0:00:35.398,0:00:37.522 that's been around since the 1800's. 0:00:37.928,0:00:42.218 People have known for a long time[br]just how much food affects us. 0:00:42.818,0:00:45.650 But it's not just in term of[br]long-term health, 0:00:45.966,0:00:48.123 but also short-term mood. 0:00:48.664,0:00:54.354 AG Food really helps us maintain[br]a safe clarity 0:00:48.589,0:00:58.691 And sio eating healthier food has[br]a significant impact 0:00:58.691,0:01:04.270 on how well I can focus, as well as[br]how quick I can think. 0:01:05.008,0:01:07.171 SG: She may only be in high school[br]but Angela has already made 0:01:07.171,0:01:10.117 the crucial connection between[br]what she puts in her mouth 0:01:10.494,0:01:12.950 and how quickly that affects her brain. 0:01:13.510,0:01:15.729 She even believes that[br]simple understanding 0:01:16.078,0:01:18.259 gave her a real advantage[br]when she competed 0:01:18.259,0:01:21.277 in the National Science Olympiad[br]tournament earlier this year. 0:01:22.006,0:01:27.245 Announcer: First place: National[br]champions of the 2023 Science xxxx 0:01:27.245,0:01:33.023 national tournament: Adlai Stevenson[br]high school of Illinois, let's go!! 0:01:33.663,0:01:35.785 SG: Now at this tournament[br]earlier this year, 0:01:35.951,0:01:38.957 Angela and her team mates went up[br]against thousands of students 0:01:38.957,0:01:40.179 from around the country. 0:01:40.179,0:01:43.492 They were competing in events[br]highlighting chemistry, and neuroscience 0:01:43.492,0:01:44.595 and biology. 0:01:44.870,0:01:48.006 But here is the thing:[br]the entire time on Angela's team 0:01:48.244,0:01:50.259 you really didn't see much sugar around. 0:01:50.430,0:01:53.037 Instead,[br]there were lots of healthy snacks. 0:01:54.310,0:01:56.969 AG So, even at school, I bring[br]my own lunch 0:01:57.171,0:02:00.687 and it's just the asset of[br]knowing what goes into your meals 0:02:00.911,0:02:03.645 is like really important, it kind of[br]gives you peace of mind. 0:02:04.093,0:02:08.185 SG: The team did really well, and now[br]as they prepare for more tournaments, 0:02:08.477,0:02:12.944 Angela, who now is team captain, says,[br]sure, they study hard, 0:02:13.192,0:02:17.791 but what they eat, how they eat,[br]that's also top of mind. 0:02:18.312,0:02:22.627 AG: When we do travel for science contests[br]our cook always makes sure that 0:02:22.629,0:02:26.512 we are well stocked with fruit and water. 0:02:26.852,0:02:31.249 SG: So Angela seems pretty convinced[br]that food helps her focus 0:02:31.249,0:02:33.447 and perform well academically. 0:02:33.866,0:02:37.203 Of course, that makes sense[br]but the question today, 0:02:37.409,0:02:41.970 "What is the empirical evidence[br]to support that and how does it work? 0:02:42.319,0:02:44.659 How exactly does food impact the brain? 0:02:44.969,0:02:48.330 And how do we really know when our brain[br]is well nourished?" 0:02:48.330,0:02:50.301 Uma Naidoo: Sugar is not food for brain. 9:59:59.000,9:59:59.000 But I also want people to understand[br]we need sugar for our body and our brain, 9:59:59.000,9:59:59.000 so it's the way we get the sugar[br]that's important. 9:59:59.000,9:59:59.000 SG: Look, a lot of people worry about[br]how food influences the way we look, 9:59:59.000,9:59:59.000 how much weight we may gain[br]-- I get that -- 9:59:59.000,9:59:59.000 or the likelihood we're going to be[br]high risk for diseases, 9:59:59.000,9:59:59.000 like diabetes and hypertension. 9:59:59.000,9:59:59.000 But even though it is harder to measure,[br]food is also deeply connected 9:59:59.000,9:59:59.000 to how we feel in the moment[br]and how well the brain functions. 9:59:59.000,9:59:59.000 Even as you listen to this podcast,[br]your experience, right now, 9:59:59.000,9:59:59.000 is likely affected[br]by what you ate earlier today. 9:59:59.000,9:59:59.000 So in this episode, I'm going to find out[br]what is the best fuel for the brain, 9:59:59.000,9:59:59.000 what food we should avoid[br]and what it really means 9:59:59.000,9:59:59.000 to have a well-nourished brain. 9:59:59.000,9:59:59.000 I'm Dr Sanjay Gupta, CNN's[br]Chief medical correspondent 9:59:59.000,9:59:59.000 and this is Chasing life. 9:59:59.000,9:59:59.000 You know, I love hearing stories[br]like Angela's. 9:59:59.000,9:59:59.000 They're so personal. 9:59:59.000,9:59:59.000 She's someone who's paying attention[br]to her body and the sh'e figuring out 9:59:59.000,9:59:59.000 what makes her feel good and what it takes[br]to do the activities she loves. 9:59:59.000,9:59:59.000 She's being really intentional[br]with her nutrition 9:59:59.000,9:59:59.000 and that may save her from having[br]health problems later in life 9:59:59.000,9:59:59.000 but it could help optimize[br]her function now. 9:59:59.000,9:59:59.000 For me, food is an endless source[br]of fascination. 9:59:59.000,9:59:59.000 The way that I think about it is this: 9:59:59.000,9:59:59.000 food is one of the most significant ways[br]we allow our outside world to influence 9:59:59.000,9:59:59.000 and communicate with our inside world,[br]the world inside of our body and our mind. 9:59:59.000,9:59:59.000 That is an awesome task: food does that. 9:59:59.000,9:59:59.000 So I thought today we would start[br]with the basics. 9:59:59.000,9:59:59.000 We know that all food items have calories[br]and calories are by definition energy 9:59:59.000,9:59:59.000 but, as you just heard, not all calories[br]are created equal. 9:59:59.000,9:59:59.000 Some have more nutrients[br]and do more to promote 9:59:59.000,9:59:59.000 overall health and well-being than others. 9:59:59.000,9:59:59.000 And that is especially true[br]when it comes to the brain. 9:59:59.000,9:59:59.000 But the challenge again:[br]that's hard to measure. 9:59:59.000,9:59:59.000 There is no brain scan or blood test [br]that indicates that a particular food 9:59:59.000,9:59:59.000 promotes brain health. 9:59:59.000,9:59:59.000 So how do we really know? 9:59:59.000,9:59:59.000 How do you really know what works for you?[br]5:04