Prompt Cast
The Impact of Food on Brain Health and Function
TLDR Certain foods and lifestyle factors can directly impact brain health and function, with fat being the most important food element for brain function. Essential fatty acids, such as omega-3s, are crucial for brain health and can be obtained through foods or supplementation. Additionally, supplementation with EPA, phosphatidylserine, choline, and creatine can support nerve cells and improve brain function, while blueberries and dark berries rich in anthocyanins have been found to enhance brain function. The gut and taste play a role in our food preferences, and artificial sweeteners can have different effects on our dopamine levels and blood glucose levels. Pairing foods that increase brain metabolism with foods we want to consume more of can improve our overall brain health.
Timestamped Summary
00:00
Today's episode is all about the relationship between food and the brain, including the impact of certain foods on focus, brain health, cognition, and the three major signals that drive our food choices.
06:15
Certain foods and lifestyle factors, such as getting quality sleep and exercising regularly, can directly impact brain health and function, while fat is the most important food element for brain function as it makes up the structural basis of neurons and other nerve cells.
12:19
Essential fatty acids, specifically omega-3s, are crucial for brain health and can be obtained through foods such as fish, chia seeds, walnuts, and soybeans, or through supplementation.
18:20
Phosphatidylserine supplementation may have modest effects on brain function, choline is important for the production of acetylcholine which is crucial for focus and alertness, and eggs are a rich source of nutrients, including choline, for brain health.
24:15
Supplementation with EPA, phosphatidylserine, and choline can support nerve cells and improve brain function, while hydration and electrolytes are also important for proper nerve cell function; fish oil is a convenient and affordable way to ingest EPA, while phosphatidylserine and choline can be supplemented as well; creatine has also been shown to enhance brain function in certain contexts.
30:17
Creatine supplementation of at least five grams per day, particularly in individuals who do not consume meat or other sources of creatine, has been shown to improve cognition, although individual responses and potential side effects may vary; blueberries and other dark berries rich in anthocyanins have also been found to enhance brain function and overall well-being.
36:31
Glutamine supplementation, either through food or supplements, has been shown to offset cognitive deficits caused by reduced oxygenation of the brain, such as in sleep apnea, by reducing inflammation.
43:05
Glutamine has immune enhancing effects and potential cognitive enhancing effects, and while it can be obtained from food, some people rely on supplements to reach sufficient levels.
49:35
The insular cortex is a structure that focuses on our internal perception of our body and plays a role in our sense of taste and food preferences.
56:22
Neurons in the gut respond to the mechanics and chemistry of food and digestion, sending signals to the brain that trigger the release of dopamine and influence our food preferences, while a healthy gut microbiome can enhance these signaling mechanisms and promote healthy food seeking.
01:02:53
The taste and nutrient content of food influence our food preferences, and our brain is wired to seek foods that increase blood glucose levels and allow our neurons to be metabolically active.
01:10:00
Artificial sweeteners can rewire our taste system and have different effects on our dopamine levels and blood glucose levels, and it is important to consume them away from any food to manage insulin properly.
01:16:33
Consuming artificial sweeteners in conjunction with foods that raise blood glucose levels can disrupt blood sugar management and have deleterious health effects, and our perception of taste and preference for certain foods can be influenced by our internal state and conscious thoughts about the food's health benefits.
01:23:18
Pairing foods that you want to consume more of, but find unpalatable, with other foods that increase your brain metabolism can lead to a subjective experience of those foods tasting better and potentially improve your overall brain health.
01:29:53
Pairing foods that are less sweet or savory with other foods that shift brain metabolism can change our perception of what is attractive and rewarding, allowing us to reshape our food preferences and improve our overall health.
Categories:
Health & Fitness
Science
