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Muscle-Building Workout and Diet

Welcome, everybody. Thank you for coming today. How’s everyone doing? Good. AUDIENCE: Great. RACHAEL O’MEARA: Are
you ready to learn how to make your brain expand
and have more capacity? I am. I am. Thanks for coming. So I’m Rachel O’Meara. I’m based in San Francisco. And I’m a volunteer for
the internal mindfulness program, gPause. My contribution is to
help bring in speakers who I think have helped us
raise our own awareness, and emotional capacity,
and facilities. So today, I’m really excited
to bring in Dr. Brant Cortright, who wrote the
book, “The Neurogenesis Diet and Lifestyle, Upgrade Your
Brain, Upgrade your Life.” And just a few words about
Brant before he jumps in. Brant is a clinical
psychologist and professor of psychology at California
Institute of Integral Studies, right in San Francisco. And he works full-time
on this, where he’s working on
cutting-edge brain health and neuroscience-informed
depth therapy. So today, we’re going
to learn about how our lifestyle and our
choices help influence what our brain is capable of. So without further ado,
please welcome Brant. And we’ll take
questions at the end. Thanks. [APPLAUSE] BRANT CORTRIGHT: Hi, everybody. Thank you for coming. And thank you, Rachel,
for organizing this. I’d like to talk to you
about neurogenesis today. And neurogenesis is one of
these pretty rare actual game changers in neuroscience. It’s really upending many of
the conventional views of how we thought about the
brain, and brain growth, brain development, aging. So it was considered
as established fact, up until the late 1990s, that
the brain stopped growing once we hit our early 20s. And after that, it was just one
slow die-off into decrepitude. And then in the late 1990s,
they realized that’s not true. Actually, the brain
makes new brain cells throughout our entire life. So that’s what neurogenesis is. It’s the process of
making new brain cells. It’s the genesis of new neurons. So we’ve known about brain
plasticity for 50, 60 years. But this is very, very new. It’s less than 20 years old. And when they discovered this,
that actually the brain does make new brain cells
throughout the entire lifespan, up until we die, they didn’t
know the meaning of it. They thought initially,
just, well, OK, we thought the brain stopped growing. And now, it does grow. But in the last two
years, it’s become clear that actually our
rate of neurogenesis has a huge impact on the
whole quality of our life, at every level. So it turns out that a
low rate of neurogenesis, that is a low rate at which
your brain is making new brain cells, is associated
with cognitive decline, with memory problems,
with anxiety and stress, and with depression, even
with lowered immunity. And a high rate of
neurogenesis, that is a high rate at which the
brain is making new brain cells, is associated
with the opposite, with cognitive enhancement,
with rapid learning, rapid problem solving, and
robust emotional resilience, protection against stress,
anxiety, and depression. And so your rate of neurogenesis
is the most important biomarker for brain health and probably
other types of health that most people
have never heard of. And it turns out
just about everybody can increase their
rate of neurogenesis by five times, probably
even more than that, with quite profound changes
in every level of your life, every level of consciousness. They did this one
experiment with mice, where they gave them a
holistic treatment, that was their word for it. They called it an
enriched environment. But things like a great
diet, running wheels to exercise on, lots of
materials to explore, lots of other friendly mice
to play with and mate with. And they found out that
they increased their rate of neurogenesis by five times. And that these mice had
big cognitive advantages over their normal
neurogenesis-ranked peers. Again, they learned faster. They were smarter. They figured things out faster. And although they
weren’t totally immune to stress–
scientists have gotten really good at stressing mice
in these experiments– they had protection from it. They weren’t quite
supermice, but almost. They had one sixth more
neurons in the part of the brain that
produces new brain cells, in the hippocampus. That’s a lot of computing power. So this is a holistic approach. The book is really a holistic
approach to brain health and to increasing our
rate of neurogenesis. Because it turns out that
when we approach this from a multi-dimensional
perspective, from many different facets,
it’s much more powerful than doing one or
two things alone. So every level of
our consciousness comes to us through the brain,
body, heart, mind, spirit. Every level of our
consciousness we experience through the brain. So the quality of
our brain really determines the
quality of our life. And it turns out that we live
in a really neurotoxic world. To go through a day without
experiencing and doing things that are
pretty neurotoxic and would slow down your rate
of neurogenesis is difficult. It’s like an obstacle course. It’s like you need to just
duck bullets all the time. And we’ve all just kind of
stumbled into this innocently. Nobody knew this up until
just very, very recently. We didn’t know neurogenesis
existed, let alone that it could be
enhanced or slowed down. So this is really a
two-fold approach, a two-pronged strategy. We want to do those
things that increase our rate of neurogenesis. And we want to stop doing
those things that slow down our rate of neurogenesis. Otherwise, it’s like stepping
on the gas and the brakes at the same time. We don’t get much
benefit from it. So there’s a chapter on
each of these things. There’s a chapter on the body
and physical things we can do. There’s a chapter on the
heart and emotional factors, of which there are many,
for increasing or decreasing neurogenesis. There’s a chapter on mind
and mental things we can do. There’s a chapter on spirit and
different spiritual practices that seem to have an
effect, actually quite a powerful effect, on this. But there is one chapter
just devoted to diet. Because diet is
incredibly important when it comes to this. So the book goes
into a lot of detail about particular nutrients that
we can do, that we can ingest, that increase our
rate of neurogenesis. So things like certain
bioflavonoids, like chrysin, or apigenin, or luteolin,
things that most people haven’t heard of or it doesn’t roll
off the tongue for most people. Also hesperidin is another
one, a bioflavonoid. And then there’s other
foods that increase it, like turmeric; or curcumin,
the curry spice; green tea; mulberry; red sage; or salvia;
goji berries; things like that. But what is huge in this are
omega-3 fatty acids, fish oil. So to build a beautiful
high-end house, we need to use
high-quality materials. We don’t use rotting
wood or old lumber. We use good quality materials. And it’s the same
with the brain. To build a
high-quality brain, we need to use good
building materials. And the best are
omega-3 fatty acids. So the brain is made
up of about 2/3 fat. And of this fat, one
third of it is DHA. Now, DHA is one of the
three omega-3 fatty acids and the most important
in terms of the brain. So we need a diet that is high
in good fats, healthy fats, and low in bad, unhealthy fats. So let’s talk a little
more about the omega-3’s. So they did one
experiment with monkeys where they raised
a group of monkeys on a low omega-3 diet, an
omega-3 deficient diet. And they raised another group of
monkeys on a high omega-3 diet. And then they looked at
their brains afterwards. And the monkeys on
the low omega-3 diet had very simple,
undifferentiated brains. But the monkeys on
the high omega-3 diet had very complex, richly
differentiated brains, almost like human beings. Complexity is good when
it comes to the brain. We want to see complexity. So doing probably between 1,000
and 1,500 milligrams of DHA every day is something
probably just about everybody in the world should be doing. It’s probably the
single most powerful way to increase your
rate of neurogenesis. You increase the rate
of neurogenesis 40%. And you’re giving your
brain these building blocks to build complexity. Now, good healthy
fats are unoxidized fats and bad unhealthy
fats, are oxidized fats. So there’s a lot
of talk these days, as we kind of switch from an
American high-carb, low-fat diet to increasingly seeing
that that is actually a disaster for the brain
and for many other things. That diet, as probably many
of you know by this point, is coming under a lot
of attack and was really based on some flawed
science back in the ’50s. And that high
carb, low-fat diet, it seems like it’s more and more
behind the obesity epidemic, the diabetes epidemic, the
heart disease epidemic, probably partly the
Alzheimer’s epidemic as well. It’s a disaster for health. So more and more,
the conversation is switching to
fats versus carbs. But that’s really
not quite it either. It needs to be
what kinds of fats? Because some kinds of
fats are not good for you. They’re terrible for you. So oxidized fats are
really bad for you. They’re really
bad for the brain. So an oxidized fat
means its gone rancid, either through heat, or
light, or exposure to oxygen. So, for example, cooking with
vegetable oil, terrible idea. Nobody should be doing it. What happens is that
the fats oxidize almost immediately
when they’re cooked, at very low temperatures. And when those oxidized fats
get into your bloodstream, what they do is they
oxidize the cholesterol in your bloodstream. And that oxidized cholesterol
produces heart disease, produces atherosclerosis,
and inflammation. And inflammation is a
disaster for the brain and for neurogenesis. It just almost shuts off
the process of neurogenesis. So eating burned foods,
like burned meat, cooking with vegetable
oils, terrible ideas. What we want to be doing is
cooking with saturated fats. We want to be cooking
with things like butter, or ghee, or coconut
oil, even lard. We want to be eating a
lot of good healthy fats, things like avocados,
nuts, wild-caught fish, grass-fed beef, grass-fed dairy,
milk, cheese, things like this, pastured eggs, Pastured eggs
are one of the very best things you can do for your brain. When you look at
pastured eggs, or you look at grass-fed meat
versus conventional meat, you look at the
fatty acid profile. So evolutionarily,
humans evolved with a ratio of, like, 1
to 1 or 1 or 2 of omega-3 to omega-6s in the diet. But the contemporary modern
diet, it’s more like 1 to 20, or 1 to 30, or 1 to 40, which
is a very highly inflammatory diet. So with grass fed beef, we get
a 1 to 1.65 ratio, almost ideal. With conventional beef,
it’s closer to 1 to 5, very inflammatory. We don’t want that. Another thing that we
want to avoid is sugar. And again, everybody
probably knows this. But it goes along with
this high-carb diet. Because carbohydrates eventually
get converted into sugar. So it went off with sugar. But most people want to cut down
on their carbohydrate intake because a high carbohydrate
intake produces insulin resistance and
high glucose levels. And right now, 80% of
America, it’s estimated, has some degree of
insulin resistance. Insulin resistance is not good. In fact, it’s very
bad for the brain. So you need insulin to
make use of the glucose. And when we have a
lot of carbohydrate over the years, a lot of
sugar and carbohydrate, eventually the cells stop
producing insulin receptors. That’s called
insulin resistance. So you need more insulin. And insulin is damaging to just
about every organ of the body. That’s why people who
have diabetes often have complications
and die earlier. It produces glycation. And glycation
cross-links proteins in all different
systems of the body. When we have a high blood
sugar and high insulin levels, this high degree of glycation
is like a faster kind of aging. And it also is a
disaster for the brain. If you look at
blood sugar levels and you look at
cognitive decline, they track each other
just about perfectly. High blood sugar levels
and high insulin levels and cognitive decline, they
track each other almost 1 to 1. It’s quite amazing. So anybody who’s
getting a physical, when you go for your yearly
physical, a good test to get is called the hemoglobin
A1c, the hemoglobin A1c. And what that does, it’s like a
snapshot of your glucose levels over the last three months. And if it’s elevated, which
I would bet that 80% of just about any room, it’s going to be
elevated, you would be advised, well I think, to try to reduce
your carbohydrate intake and try to regain insulin
sensitivity, which means switching away
from those yummy carbs into more of a
high, good fat diet. Some people think this is hard. And I found it hard
over the years. I’ve made numerous attempts. And at certain times it was,
oh, my God, I got to do this. And as you do it,
after a while you realize my eating
habits are just habits. And I can learn new habits. And actually, there’s
a whole new world of eating that opens up
when we give up things that we are quite attached to. It turns out that
a high sugar diet will cut your rate of
neurogenesis in two. That’s pretty
astonishing in itself. When you think about
the average diet, of like the American
child, it starts out with, I don’t know,
like sugar Frosted Flakes and orange juice. I mean it’s all
sugar and bad fat. Like, you can’t grow a
very good brain with that. It’s just not possible. There’s one other
part about diet that I am hesitant
to mention, just because it’s such a
big bummer that I hate to be the bearer of bad news. [LAUGHTER] When we look at
wanting to cut out things that reduce neurogenesis,
two of the big ones are alcohol and caffeine. I know. There’s a groan that just takes
place throughout the room. This has been investigated
by a whole generation of neuroscience graduate
students at this point. Neuroscience labs basically
run on the stuff, on caffeine. And there’s been experiment,
after experiment, after experiment trying to
show that caffeine is actually good for neurogenesis. And it’s all shown the opposite. What they’ve
discovered is that even under the minimal
biologically active dose, there’s a reduction
in neurogenesis. That means anything you
can feel is slowing down your rate of neurogenesis. Now, caffeine and coffee
are these mixed bags when it comes to the brain. On the one hand, the
polyphenols in coffee are really good for your brain. They’re antioxidant,
anti-inflammatory. They’re good. And caffeine produces
some short term gains. Some short-term
memory is increased. But over the long
run, you’re actually decreasing cognitive
function with caffeine. I’m sorry. [LAUGHTER] Getting off caffeine actually is
not that difficult. It’s again, a habit. Your body is in the habit of
using that to wake itself up. But when you stop, you go
through a little bit of a low. And then pretty soon, your
body learns to wake itself up. And it’s like you
don’t even miss it. You also might want to
do things like extra B12 or B6, pantothenic acid. These are psychic energizers. If you drink a lot of coffee,
you might to just reduce it. I’m not saying you need to be
as pure as the driven snow here. Hardly anybody is. But just in looking
at all of this, that’s one thing to just
factor in to all of this. OK. So in terms of the body–
let’s switch to the body. Again, this comes
out of a number of experiments, where they
try intervening on one level, with one particular
nutrient or one particular form of environmental
enrichment, and then two. And they discover that
really all of these things work together, body,
heart, mind, spirit. It’s synergistic. There’s a kind of a
multiplicative effect that happens. So one of the most
powerful things you can do to increase your rate
of neurogenesis is exercise. Now, all kinds of exercise
are good for your brain, yoga, strength training,
aerobic exercise. But when it comes
to neurogenesis, there’s only one kind
that’s effective. And that is aerobic exercise. Aerobic exercise
is anything that gets your heart beating fast
and gets you breathing quickly. Aerobic means living on air. So running, biking, walking
quickly, fast dancing, swimming, anything that
gets you breathing hard is really good for neurogenesis. It’s the single
most powerful thing you can do to increase
your rate of neurogenesis. When they do lab experiments,
they just put a running mill on there, to get them up. Now, the problem with
running, some people ask, well, what about interval
training or this high intensity training that is
very popular now? It turns out that’s not
effective for neurogenesis. It only seems to be
sustained if, like, you have a 20, 30, 40-minute workout. The brain just explodes
with new neurons. Now, the problem with
just doing running though is that about half of those
neurons die off pretty quickly. The brain is always
pruning for new connections that aren’t being
used immediately. So that’s why we need to
do other things to keep those new brain cells alive. So the bioflavonoid herperidin,
for example, what it does is it keeps new
brain cells alive. So if we’re doing omega-3 fatty
acids, if we’re working out, we’re getting a lot
of new brain cells. If we also do hesperidin,
we’re getting an almost 100% survival rate of
these new brain cells. Another really important driver
of a neurogenesis is sleep. And sleep has been one of
these underestimated things in health for a long time. So when you don’t
get enough sleep, you have lower
rates of melatonin. And melatonin
increases neurogenesis. And the rate of neurogenesis
slides off very quickly. Sleep is important, not only
because it helps cognition, like if you have one
hour less sleep in a day, there is measurable
cognitive decline. You don’t remember things
as well, measurably. But also sleep cleans the brain. They didn’t understand how the
brain cleans itself of toxins very recently, just a
couple of years ago. The lymph system cleans
out toxins in the body. But the brain is its own thing. And the lymph system didn’t
seem to interact with the brain, to cross the
blood/brain barrier. When they discovered something
called the glymphatic system in the brain. And the glial cells in the
brain, which are connective neurons and also have
housekeeping functions in the brain, when we sleep,
the neurons actually shrink by about a third or to a half. And the brain is flooded
with cerebral spinal fluid, that just cleans it. And the glial cells go
and they just pick up, particularly the beta amyloid. Now, beta amyloid plaque is
what accumulates in Alzheimer’s. It’s something we want to
get rid of in the brain. It’s not something we
want to accumulate. So when we sleep, and we
have a full night’s sleep, and this comes towards
the end of the night, so a little bit of
sleep isn’t so good. In fact, if you only
sleep, like, three or four hours a night, you
wake up the next day, you feel kind of yucky. You take a shower. And you still kind
of feel like you haven’t had a shower, that
kind of yucky feeling? Well, you’re clean. But that dirty feeling
affects your brain. That’s toxins in your brain
that haven’t been washed out during the night. And that beta amyloid is
something that, it also reduces neurogenesis. How are we doing on time? Let’s go for about
another 15 minutes and take some questions. There’s a number of
things that the book talks– but there’s many
different physical practices that are helpful to
integrate into our lives, and a number of things
to avoid as well. When it comes to
the emotional level, it turns out that our
emotions are a big player in how the brain regenerates. So it turns out that
stress slows neurogenesis to a crawl and particularly
the sort of stress that most people are dealing
with, which is chronic stress. Now when we talk
about stress, it’s easy to talk about stress
as just a bad thing. But actually there’s good
stress and there’s bad stress. Good stress is short
term and moderate stress. We need short-term,
moderate stress. When we’re stressed
in that way, we’re challenged by the universe. And we have to come up with
a new way of responding. So new capacities come
forth, new abilities. When we’re challenged
in this way, we become ourselves more fully. We need a kind of
moderate ideal stress or challenge in our lives
because that engages the brain. And when it’s engaged
in an optimal way, neurogenesis is enhanced. But that’s not
the kind of stress that most people
are suffering from. It’s like working
out with weights. When you stop working out,
the muscle breaks down and then it builds up stronger. If you keep working
out, you just wear down. It’s not good. The type of stress that most
people are suffering from is chronic stress, and
sometimes just extreme stress, but particularly chronic stress. And chronic stress
degrades the brain. It turns down the
rate of neurogenesis. And it actually
produces glucocorticoids that are neurotoxic,
that actually begin to kill some of the
cells in the hippocampus. So where neurogenesis happens
is in the hippocampus. And the hippocampus is this
really interesting structure in the brain. It’s this crescent
moon-shaped structure. Actually, we have
two hippocampi, one on each side of the
brain, right and left. But it’s usually
referred in the single. And one end of
the hippocampus is involved in emotion regulation,
particularly the regulation of anxiety, stress,
and depression. And the other end
of the hippocampus goes into the cognitive
areas of the brain and also are involved in
body awareness and spatial relationships. So involved with the body,
involved with cognition, and involved in the
processing of new memories. Now, the hippocampus
doesn’t store memories. But it processes new memories. So that our ability
to make new memories is dependent on the hippocampus. So in Alzheimer’s, for example,
which massively attacks the hippocampus, you
see that the capacity to form new memories
isn’t there. And the person isn’t there. Memory is sort of a
linchpin of the whole self. When memory goes, you
can see– if you’ve been around somebody
who has Alzheimer’s, a parent or a grandparent, you
see their whole sense of self– it’s like the rug has
been pulled out from it. It’s like the self is full
of– it’s like Swiss cheese. It’s like there’s
holes in it everywhere. The person isn’t who they were. So the ability to
process new memories, and to deal with memories,
to process memories, is critical for everything. It’s critical for
executive function. It’s critical for the
higher mental centers. It’s critical for
a sense of self. So the hippocampus is this
very critical structure that is involved body, heart,
mind, and spirit as well. Spiritual practices have
a very robust effect on the whole hippocampus. So what stress does is it
slows down neurogenesis and it actually attacks the
cells of the hippocampus. It’s neurotoxic. And Alzheimer’s is an
epidemic at this point. Right now, one third
of seniors who die, dies with either Alzheimer’s
or some other form of dementia. And right now, 42% of people
who reach the age of 85 have Alzheimer’s. And pretty soon, it’s going
to be 50% of the people who reach the age of 85. Since most of us are
expected to live to be 85, that’s a pretty
alarming statistic. And right now, according to
the Alzheimer’s Association, according to their website,
Alzheimer’s is the one disease for which there is no drug. There is no treatment. There is no cure. There is no prevention. We have some drugs which
help with the symptoms for a few months. But that’s all. And the pharmaceutical companies
have spent billions of dollars right now on hundreds
of drug trials, trying to come up with the next
new billion-dollar drug to help with Alzheimer’s. And so far, it’s been a complete
failure, a total failure, abject, zero, zip, nothing. There’s nothing right now. So this is a pretty discouraging
picture at the moment. But in the last couple
of years, there’s actually been some research
done from a holistic perspective that shows promise; in fact,
shows incredible promise. So there isn’t a
lot of research done from a holistic perspective
because most of the research agenda is driven by
pharmaceutical companies or academic researchers looking
to discover the next big drug, patentable drug. And holistic research,
it’s like most of the stuff there is free. There’s nothing that
can be made money from. But about a year and a half
ago, the Buck Foundation, up in Marin County,
published a study that showed that
they actually were able to reverse the
cognitive decline associated with Alzheimer’s using
a holistic approach. So it’s basically a kind
of simplified version of what was in the book. The study came out
just a couple months before the book came out. So I mentioned it in there. But it’s body,
heart, mind, spirit. So there’s physical
dimensions to this. There’s dietary
dimensions to this, emotional, mental,
and also practicing certain kinds of
spiritual practice. And what they found
is that people who have had to stop working
because of memory loss were able to go back to
work for the two years that they followed
them on the study. And then in the
middle of last year, there was a Finnish
study, which was the first randomized
control study, of 1,200 Finnish and Swedish
at-risk people, seniors, at risk for cognitive
decline, that also showed they were able to prevent
cognitive decline with a very simplified version of this body,
heart, mind, spirit approach. So right now, it looks as if
that this kind of holistic approach is the only
evidence-based approach to preventing and even reversing
the cognitive decline that we see in Alzheimer’s. So that was a long
detour around stress because Alzheimer’s is
party caused by stress, partly caused by
inflammation, partly caused by a dysregulation
of sugar metabolism. It’s been called type 3
diabetes by many people. So if we have chronic
stress in our lives, and many, many
people do, one thing we need to make sure to do
is to take breaks from it. We need to exercise. We need to meditate. We need to laugh with friends. We need to get downtime. We need to do something
that gets our body back to a homeostatic balance,
where we can go, ah. We can relax. We can reset the
internal chemistry, so we’re not just recycling
stress hormones all day long. That’s hugely
damaging to the brain. We need to have
some kind of break. We need to get
offline occasionally. We need to just not be
always on, always available. So stress is huge in this. And there are certain kinds of
relationships that are helpful and certain kinds
that are hurtful. Obviously, broken
relationships are not fun. And it turns out they
also are very damaging in terms of the brain. Neurogenesis slows way down. Chronic anger slows
neurogenesis way down. And loving, supportive
relationships increases our rate
of neurogenesis. We secrete certain
hormones, like oxytocin, which have a very strong
stimulating effect on the rate of neurogenesis. In terms of the mind, what
we need to do to stimulate neurogenesis is to
learn new things. We need to be ongoing
lifelong learners. There’s two times in life when
there’s a measurable cognitive decline. One is graduation from college
and the other is retirement. Unless, after you graduate from
college, you get into a career where you are a
knowledge worker, or where you’re a
teacher, or you’re something where you’re using
your brain in some way. And maybe you’re using it
in business in some way. And maybe you’re a
professional of some sort. Then there is no
cognitive decline. Same with retirement,
often people just go and play golf, a
rapid fall-off of brain functioning after that. But if you’re a
lifelong learner, if you’re learning new
things, if you’re reading, if you’re writing, even
if it’s just email, even if you’re just reading
stuff on the internet, if you’re keeping
your brain active, that’s what is important. And in your earlier years,
if you’re using your brain, you’re building something
called cognitive reserve. And cognitive reserve,
then when beta amyloid, if it does
begin to accumulate, you are protected from it,
for a very, very long time. So teachers have the lowest rate
of Alzheimer’s as a profession. They’re using their brains. As knowledge workers, you
guys are using your brains. And that’s going to be
very helpful keeping it up. And also learning new things,
not doing just the same thing, but learning new things. And the last thing,
in terms of spirit. So it turns out that there are a
couple spiritual practices that appear to increase neurogenesis
along the entire axis of the hippocampus. So there are certain things
that only increase neurogenesis along one end or the other end. For example,
antidepressants– you know, when you take
antidepressants– actually, this is how they really began
to understand that neurogenesis was important. There’s been this belief,
that’s been marketed really by the pharmaceutical
companies, that depression means you’ve got low serotonin,
low serotonin transmitter levels. And it turns out
that’s not true. That the selective serotonin
reuptake inhibitors, SSRIs, work not by
increasing serotonin, but by increasing your
rate of neurogenesis. So the pharmaceutical
companies right now are making $16
billion a year off of the different SSRIs, the most
widely prescribed psychoactive drug in the world. They’ve got a good thing going. The cartels have a
good thing going here. And they know it. They’re looking to
sell more product. But they also know that
this serotonin deficiency myth is that. It’s a myth. That actually when you
start taking SSRIs, your serontonin levels go up
immediately, within hours. But there’s no change in
mood for three to four weeks. Well, that’s how long
it takes new brain cells to mature and to come online. So the cartels know this. They are madly at work
on drugs to increase the rate of neurogenesis. And when they come
up with them, we will hear about them
nonstop, no doubt. But there are a lot
of natural things, that are very
inexpensive, that increase your rate of neurogenesis
way more than SSRIs do. I would love to do a
study around depression and compare SSRIs with
a holistic approach like this, if
anybody’s interested. So what SSRIs do is they
increase neurogenesis along the emotional side
of the hippocampus, which is why you don’t get a cognitive
boost when you do SSRIs. But certain types of meditation
and spiritual practice appear to increase neurogenesis
along the entire length of the hippocampus. And the two types that
appear to have this effect are A, mindfulness practices;
and B, heart-opening practices, devotional practices. So devotional prayer,
Bhakti practices, Christian practices
of surrender, different practices of
opening to the divine, of calling on the divine,
heart-opening practices, meta-practices also,
compassion practices, these have a very powerful effect
on the rate of neurogenesis, and also mindfulness practices. So mindfulness, as
you all know, is the process of coming into the
here and now, more and more, sometimes focusing on
one particular thing like the breath, or hearing,
or a particular sense or a feeling; sometimes
focusing on just whatever arises in consciousness, but
coming into the present moment more and more. This also, after as
little as eight weeks, seems to have a
very powerful effect on our rate of neurogenesis. So when your rate of
neurogenesis is low, it’s like paddling upstream. It’s a lot of effort
for very little result. And sometimes even, it’s like
we’re still moving backwards. When your rate of
neurogenesis is high, it’s like paddling downstream. It’s not that there’s no effort. But the effort is
so readily available that it’s almost like
an effortless effort. We still have bad
things happen to us. But we bounce back
much more quickly. There’s more resilience. Resilience is this
capacity to bounce back. And we’re not thrown as much. We feel more on top of it. So I would just
encourage you all to think about
modifying, not just your diet, but your
whole lifestyle, so that it’s a more
neurohealthy, neurogenic way of living in the world. And I’d make just one
suggestion for Google, which is the different
restaurants in your food court. I think it would be great to
have one that just focused on brain health, that
didn’t serve anything that would be neurotoxic
or which would lower your rate of neurogenesis. And would only serve things
that are neurohealthy and increase your
rate of neurogenesis. It would make it
very easy, rather than to have to navigate all of
these very complex food marts. So let me just open
it up to questions. Thank you. [APPLAUSE] RACHAEL O’MEARA: Yeah. Questions? I’ll pass the mic around. AUDIENCE: Man, I’ve
got so many questions. OK. First, can you comment on
the multitude of studies that show that drinking
coffee correlates to a lowered rate of
Alzheimer’s, stabilized blood sugar, et cetera. That’s one question. BRANT CORTRIGHT: OK. Yeah. The polyphenols in coffee
are really good for you. It’s the caffeine part
that’s bad for neurogenesis. AUDIENCE: So does that
suggest drinking decaf coffee? BRANT CORTRIGHT: If you’re
going to drink coffee, drink decaf, absolutely. Or you can do like an extract. Like, you can green tea
extracts that are caffeine-free. Those polyphenols are
fantastic for your brain. They stimulate neurogenesis. And you want, like
with green tea, you want like the equivalent
of 10, 15 cups a day. But you don’t want
that caffeine. So you want caffeine-free. And the same with coffee. The coffee polyphenyls
are great for the brain. They’re anti-inflammatory. They’re good for many things. But it’s the caffeine that turns
down the rate of neurogenesis. I’m afraid we’re going to have a
lot of questions about caffeine here. RACHAEL O’MEARA: I’ll just
take one more quickly. AUDIENCE: Can you comment
on intermittent fasting and neurogenesis? BRANT CORTRIGHT: Yeah. Intermittent
fasting also appears to also be one of those
things that increases the rate of neurogenesis. Yeah, it’s helpful. It’s helpful for bringing
down your blood sugar levels, your hemoglobin A1c levels,
for increasing your insulin resistance. And it also is one of
these like mild stressors that is good for neurogenesis. RACHAEL O’MEARA: Question? AUDIENCE: I have three things. And I’ll try to keep
them very short. The first is do you
know of any research into theobromine, as opposed
to caffeine, as a stimulant? Just for the audience,
that’s what’s in chocolate. The second is it possible for us
to measure our own neurogenesis or is this like
self-surgery on our brains? And the third, I’ve forgotten. So I guess it’s just two. [LAUGHTER] BRANT CORTRIGHT: Good. Two good questions. So the first one was
are there any studies done on theobromine and the
effects on neurogenesis? So theobromine is the
stimulant that’s in chocolate. People think of caffeine
being in chocolate. But there’s very, very
little, almost none. There’s something
called theobromine. And theobromine is actually
very similar to caffeine. But it’s different and it has
a slightly different effect. There are no studies
that I know of. But just given that
caffeine has that effect, I would bet, 99 to 1, that
it also lowers neurogenesis. I wish they would make
a theobromine-free dark chocolate. But they don’t. So I don’t know. But I would bet that
it also lowers it. And the second question was? AUDIENCE: Ah, how
do we measure it? BRANT CORTRIGHT: Oh,
how do we measure it? So there are a number of
neuroimaging possibilities for looking at
neurogenesis in the brain. But the definitive way
to tell is on autopsy. [LAUGHTER] That’s why in human
beings, they weren’t able to confirm this
for a long time. They knew it happened in mice. They knew it
happened in monkeys. They knew it for a long time. But they couldn’t confirm
it in human beings until the late 1990s. But there are a lot
of other measures that– like looking
at blood flow, looking at the use of glucose,
looking at synaptic growth. There are other
things that go along with it that often indicate it. But they aren’t absolutely
definitive for it. So we really know
by how we feel, I think, probably
more than anything. If you’re feeling depressed,
if you’re feeling anxious, if you’re feeling
stressed, you probably have a low rate of neurogenesis. Yeah? AUDIENCE: Is there
any difference or what is the difference
between sources of DHA algae versus fish-based? BRANT CORTRIGHT: Good
question, really good question. So I mentioned fish oil. And that’s what we usually
think of when we think of omega-3 fatty acids and DHA. There are vegetarian
sources of omega-3. There’s flax oil. There’s chia seeds. There’s algae. So there’s three fatty acids. There’s ALA, EPA, and DHA. DHA is the one we’re after here. EPA is also really
good, anti-inflammatory. ALA, it’s nice. But it turns out that
flax oil and chia seeds, they have a lot of ALA. And the brain
converts that to DHA at a very inefficient level,
something like 3% or 5% in healthy 18-year-olds. And it goes down from there. So they’ve tried to raise
DHA levels with flax oil, with chia seeds. You can’t do it. They see no increase
in rise in DHA levels. However, with algae,
they have seen a rise. So algae has EPA in it. And EPA converts to
DHA much more readily. So they’ve seen a
rise in DHA levels from people who just
supplement with algae. So if you’re a
vegetarian or vegan, be sure to do the
algae form of omega-3s because the others
are not going to have an effect on your brain. And being a vegetarian, it’s
going to hard on your brain. And I was a vegetarian
for a period of time. And I think it was
hard on my brain. I think you’ve got
to really go out of your way to get the
kind of supplementation that you need, that
your brain needs, if you’re going to be a
vegetarian or a vegan. AUDIENCE: The bottle says
DHA on the– [INAUDIBLE]. It says the algae-based. BRANT CORTRIGHT: Yeah. It has some. But also, it gets
converted into DHA. AUDIENCE: OK. So most of that DHA is coming
from the conversion, and not necessarily outright? BRANT CORTRIGHT: That’s
my understanding. Yes. AUDIENCE: OK, thanks. BRANT CORTRIGHT: Yeah. AUDIENCE: Hi. Thank you so much. I have a question
about in those studies, is there a difference between
genders, female versus male in terms of neurogenesis? BRANT CORTRIGHT: Mostly, no. There’s some studies
done showing that sex is really good for neurogenesis. However, there’s a difference
between males and females here. So for males, it doesn’t
make any difference how the sex happens. Neurogenesis increases. [LAUGHTER] But for females, it
turns out that the female needs to control the
timing of the sex in order for neurogenesis to occur. Women probably
already know this. If the woman is not
in control, it’s not going to have the same
effect in terms of your brain. If the woman has a
say in the rhythm and has some control
in the process, then, again, it’s
a robust effect. So men, take note. RACHAEL O’MEARA: A question
over here, somewhere? AUDIENCE: I think the food
cafe is a really good idea. Would you be willing
to collaborate on that? BRANT CORTRIGHT: I’d
be happy to help. AUDIENCE: All right. BRANT CORTRIGHT: It’d be fun. AUDIENCE: First
of all, thank you. This was really great and
very, very interesting. Especially because a lot of
things that you mentioned, I’ve been practicing
for a while. And I could really
relate to a lot of things that you were saying in myself. And I’m also very glad
that you mentioned the heartfulness
and the mindfulness because I seldom hear that. And I’ve been practicing the
Sufi meditation for the past 10 years. And it actually includes
those two elements. So that’s really
great to see that. My question now is
probably more geared at the molecular
level in the brain. Because we know that
the oxygen and glucose are the only type of sources
for the brain to feed on. I’m interested in
whether we know what happens at the molecular
level, that the brain says, OK, for example, if I’m
consuming omega-3, that OK, this omega-3 now
is coming into me. Now, I know I am
going to, for example, create this neuron, where
it’s going to be created, and what the functionality
of it would be? Because obviously
there are many things with the brain
that we don’t know. And at that level,
how does that happen? Do we know that or are we
still in the research process? BRANT CORTRIGHT: You’re
right at one of the cutting edges of brain science here. The brain can not
only use glucose, but it can also
use ketone bodies. In fact, neurons burn cleaner
and better on fat, on ketones. So actually in
terms of brain fuel, things like medium-chain
triglycerides, coconut oil, is better for the
brain than sugar. Sugar produces a lot of
other toxic byproducts that are not so good. But when, say, omega-3 comes
in or when the hippocampus is producing new brain
cells, along which end of the hippocampus
it’s being– it partly depends on what is needed,
what is being stimulated. But also they really
don’t know this. There’s way more that we
don’t know about the brain than we know. The brain is so complex,
the most complex thing in the known universe. And although
neuroscience is kind of like bursting with new
knowledge at this point, it’s still oversold in
many ways, what we know. There’s kind of a
feeling that neuroscience is being used to justify just
about any new theory du jour– any new– people can take
neuroscience and kind of run with it. So I think we need a very
sort of humble attitude when it comes to
looking at this. And right now, we know that
these new cells, these neurons, as they mature,
they get integrated into the existing circuitry
where they are needed. So it really depends on what is
happening in the environment, for the person. But exactly how it’s
happening, that’s being explored right now. There’s a lot to know about it. Yeah. It’s a great question. AUDIENCE: I have a
question about sleep. So you mentioned
seven or eight hours minimum, sleep is important. Can you talk a little
bit about naps and what if I got four hours of sleep
and then I had a couple naps, or if I had– oh, up for an
hour and then I go back to bed? Is that the same? BRANT CORTRIGHT: That’s good
for getting through the day. But it’s not going to make up in
terms of the lost neurogenesis. For that, you really need
more sustained sleep. Yeah. RACHAEL O’MEARA:
Any other questions? We got about two more
questions, probably. AUDIENCE: Another
sleep-related question. So are there any studies that
show the actual dream time that you have during your sleep
time is affecting neurogenesis or not? Because for mental
health, dream time seems to be very important. And there’s lots of,
like, alcohol or lots of chemicals that actually
reduce your dream time. And you might think
you sleep enough time. But actually, it’s
not good for you. BRANT CORTRIGHT: Yeah. Yeah. It’s a good question. I don’t think they know
exactly which parts of sleep are most critical. Clearly, dreaming
is hugely important for memory consolidation, hugely
important just for functioning. We go psychotic if we
don’t have enough dreams. But it seems like this
deep cleansing of the brain happens both during REM sleep,
as well as non-REM sleep as well. That’s a good question. I’m not entirely sure. RACHAEL O’MEARA: Yeah. One more question? Anyone have one, one more? AUDIENCE: So more of a
physiological question. So you talk about
having two hippocampi. Is there a reason
why people usually refer to the hippocampus as a
single section of the brain? Are there any studies as far
as symmetry is concerned? BRANT CORTRIGHT: Yeah. I don’t know why. You’d think that to be more
precise, they would say both. But it’s just the tradition is
to talk about the hippocampus. And they each interface,
like with emotion differently because the right and the
left brain process emotion differently. So they have slightly
different functions. But they’re basically
doing the same thing in the right and left
versions of those things. AUDIENCE: Thank you. RACHAEL O’MEARA: Great. Well, thanks Dr. Cortright. It’s been great. BRANT CORTRIGHT: Thank you all. I appreciate this. RACHAEL O’MEARA: And there
are still some books. [APPLAUSE]

100 thoughts on “Dr. Brant Cortright: “The Neurogenesis Diet” | Talks at Google

  1. I am always amazed how many Nutritional experts there are that comment on Youtube videos. Thank goodness we don't have to listen to the PHD's presenting the talks, all we have to do is listen to the commenters who have such insight as This is BS. Thanks

  2. I like the delivery and content but all these claims sound very theoretical. This talk is pretty much word for word verbatim to the one he did on the Daniel Vitalis blog.

  3. great content, shitty speaking, lousy microphone. If a guy is going to do a google talk, how about teach him how to talk and give him equipment that functions optimally?

  4. anyone else think he looks like a ghoul of fallout? looks like he's been through six rounds of chemo or something some good data there though thanks.

  5. Obviously there is an extreme shortage of Neurogenesis out there. People not able to think things through. Astromical obesity, diabetes, strokes, and heart attacks – but let's just keep listening to the diet strategies being pushed on us by the food industry.

  6. He sounds like he's talking with a mouth full of mayonnaise. I like the content, but expect better from Google. That's a high school or college level rookie mistake.
    I'll just go on the title and description and do my own research. Thanks…

  7. If anyone is interested, I summarized the content of Brant Cortright's awesome book in a short animation video! Check it out on my channel

  8. I'm wondering if the brain responds better and forms new neurons due to low entropy foods that basically act as highly useable jet fuel. Higher entropy agents such as denuded sugars disrupt the transmission of energy to the cells. Sunlight is low entropy, so of course it is beneficial. Also, foods lower on the food chain (with the Sun and plants being closer to the top) tend to degrade food value as nutrients pass from consumer to consumer (like an insect which eats a plant, then is eaten by a rat, which is eaten by a cat). The cat would have the most degraded or polluted form of energy, whose chain began with the plant the insect ate. Thus, the availability of the energy is the key in the formulation of neurogenesis. Super foods, with their high availability of energy and nutrients, would be the best choice to initiate neurogenesis. Low entropy energy allows the brain to metabolize the energy effectively, creating the opportunity for neuro stimulation. Raw food delivers unaltered chemicals directly to the body, so raw food is probably the way to go since it is low entropy. Efficiency is key, and anything that alters the original construction of the food, degrading it, makes the food higher entropy and thus more toxic. Cooking, processing, altering, all make food correspond to a higher level of entropy. Keeping food on a low entropy level is what makes it salubrious.

  9. Some highlights:

    7:00 – We want to do those things that increase neurogenesis and stop those things that
    slow down the rate of neurogenesis
    8:00 – Bioflavonoids
    9:00 – Omega-3/Fish-oil
    10:00 – Omega-3 brain experiment on monkeys (low vs high omega-3 diet, monkeys fed high omega-3 had much richer and more complex brains )
    16:00 -Insulin/Diabetes/Glycation
    19:00 – Reduce caffeine (Polyphenols in coffee/tea are good for your brain, too much caffeine is not good long-term)
    21:30 – We need several things to work together
    22:00 – Exercise (Aerobic) (running etc) exercise for neurogenesis
    23:00 – Hesperidin, omega-3 and exercise, synergistic effects in creating new brain cells
    24:00 – Sleep
    27:00 – Good stress vs bad stress (chronic stress)
    31:00 – Alzheimer's/dementia epidemic (42% of people reaching age 85 have Alzheimer's)
    (For the latest on Alzheimer's prevention/treatment see Dr. Dale Bredesen's work)
    36.00 – Learning new things, ongoing lifetime learning
    38:00 – Antidepressants (SSRIs)/Serotonin (Natural compounds/lifestyle changes much better than antidepressants)
    40:50 – Mindfulness/Meditation
    44:00 – Q&A

  10. An excellent source of DHA is from algae, fish get their DHA from algae. I buy DHA capsules from algae and take it everyday. Meat is not that healthy for many reasons, and the livestock industry is responsible for about 18% of human caused climate change, transport industry is at 13%. Hence why many people are increasingly vegan, as it is also more compassionate and there are many studies indicating people whom are more compassionate towards themselves and all living beings have longer telomores, a key biomarker of aging, the longer the telomeres the less aging. Thus I eat alot of beans, avocados, vegetables, nuts and few carbs as a vegan.

  11. "Previous studies on the effects of a high-fat and/or high-cholesterol (HFHC) diet have revealed various detrimental changes to the brain and behavior, including reduced hippocampal neurogenesis (Hwang et al, 2008), increased oxidative stress (Morrison et al, 2010), and altered microvascular pathology (Franciosi et al, 2009). "

  12. Palmitic acid inhibits hippocampal neurogenesis.
    Lipotoxicity of palmitic acid on neural progenitor cells and hippocampal neurogenesis. (2011)

    Foods that contain palmitic acid:

  13. Wish he would have said up front what the diet was, or put it somewhere I could find. Really would have liked to know about it. He hid it very well.

  14. Hello Brant, thank you for this video. I am interested in the concept that you mentioned regarding a cafe that focuses on foods that enhance brain health. How would you recommend that I develop a menu that will meet the benefits to the brain

  15. Unfortunately, at 12:12 I decided to stop watching this. Dr. Cortright has not done the research of the research on what a "high carb, low fat" diet really is. When you do the research, it tells you that in fact, nobody has been doing a low fat diet all these years and the carbs people have been eating have been not carbs but frankenfoods.

    A true high carb, low fat diet is going to to consist of whole plant foods to include whole grains, beans, nuts, seeds, potatoes, vegetables, and fruits and for those so inclined, no more than 5%-7% of calories from an animal source. Nobody over the years has been eating this sort of food consistently and many use oils and fats in nearly every dish they cook at home or order in a restaurant.

    The diet he is talking about is a high protein, high fat diet. Low fat is down in the 10%-12% range and certainly nobody I have known over the years who thought they were doing low fat was down that low. Most of the so-called "low fat" people were actually at the 20%-30% total calories from fat range. There are 120 calories in any tablespoon of fat. Just one tablespoon of olive oil a day nets you a total of 43800 additional calories per year. That will increase your weight by nearly 13 pounds. People love their olive oil but it does nothing for you but add calories and weight and added weight adds to all health problems including issues dealing with our brains. Low fat (healthy) food in the U.S. is a rarity unless you eat from home.

    Professionals, especially, have to be very careful about what sources they use and how to properly get to the bottom of what the heck they are talking about. They need to dive into the research before they claim to be experts and telling people what they believe to be true.

    This lack of understanding of what really was happening to the people of this country since the early 80s and this non-existent "low-fat diet" is troublesome and makes me question anything beyond the 12:12 mark. How can I, as a layperson, believe anything he says beyond that if he hasn't really done the research on why the U.S. population failed at this "low fat" dieting trend over the last decades and yet I have been able to uncover the reality?

  16. What we're not drawn to eating in its NATURAL STATE, we're not made to consume. Put unprocessed meat, raw, not seasoned, on a table – and no one would touch it. Should tell you EVERYTHING you need to know. Humans are the only species on earth who are confused as to what our species specific diet is. It's because we're lost in our brain, our mind – overthinking it. When we see a cow, we don't feel the urge to run after it and putting our claws… sorry.. fingers… and sharp carnivore teeth (oops, don't have them either) into them. We also don't have the short intestines to process meat effectively. Or anything else in our physical make-up that make us primed to be eating meat. What we are truly drawn to is fruit, more than anything else. That alone should tell us what we should primarily eat. We're designed to be drawn to it. The colors, the flavors, the light, vibrant energy it gives us.

    The plant kingdom offers enough of omega-3's. No problem. The more effecient the body and the less obstructions from 'food' we're not meant to eat, the more efficient the body becomes in turning ALA to DHA and EPA.

  17. 4:27 – 5:03 explains part of the difference in IQs between groups of different socio-economic backgrounds, which in our society may have implications on the race question!

  18. Carbohydrate does not cause insulin resistance. Fat does. The recommendation to eat a low fat diet is absolutely correct. Problem is, Americans have never eaten it! They eat the no fat cupcakes for desert after their pork chops.

  19. Take Hesperidin and run for more than 40 minutes a day. Get 8 hours of sleep per night. Avoid stress and sugar. ….Now you don't need to watch.

  20. This is this is great information however if someone is going to give a lecture the last thing they should do is whisper if you're going to give a lecture put the microphone up to your mouth and talk louder

  21. Decent lecturer & video. Well worth your time..😁
    Green tea has lots of estrogens, so too much will create a hormonal imbalance, so mint teas are my preferred choice/suggestion.
    Learning a new skill or language etc will help to create new neural pathways.
    Bluelight filters for your glasses & electronics to protect/control the types of light you take in.
    Stop using fluoride toothpastes & aluminium based deodrants.
    Also, whatever your watching or learning from, crosscheck & take the time to do your own research.
    Be more mindful of yourself, your environment & others. Do good things for the sake of doing good.
    Knowledge is power, yet only when applied! 😉

  22. Is there a way to grow or connect neurons for speech in a person born aphasia with autistic tendencies, non verbal for words, makes some sounds once and awhile when they are busy, humming noises mostly? If so, which Neurogenesis or which nootropic would you recommend or what group of minerals or vitamens work best for this condition?

  23. If I were in the audience I would ask the Dr. what the difference would be between conventional sugar, and other natural kinds like stevia and xylitol. Not talking about fake sugars like Aspertame.

  24. Why don't "health experts" distinguish between refined sugars and the word "carbohydrate"? They almost perpetuate this stigma against carbs. A bowl of plain oatmeal is largely carbohydrate based and yet lowers blood glucose and insulin (per Harvard studies). They also don't clarify between complex vs. simple carbohydrate. I don't think there is one particular diet for humans. I think you have to fine tune your diet to your genetic makeup. A big hypothesis is that we developed color vision to spot ripe fruits. I think tropical islanders will do just fine sticking to their multitude of fruit varieties throughout the day (papaya, mango, banana), they also get plenty of healthy coconut oils. They just need to stay away from trans fat and the westernization (fast food joints) of their country and they will go back to living 90+ years. [Just an example of a human population that have done just fine with carbs.]

  25. There's more to consider with omega 3's. They're very sensitive to oxidation for example, which makes them toxic. I recommend krill oil. It comes naturally with an antioxidant (which is healthy in its own right), that makes it 200 times less perishable than fish oil. It is also much more bioavailable, and due to the small size and life span of krill, there is low bioaccumulation of heavy metals and lipophilic chemicals, such as ones related to plastics. It isn't a product where it would serve you well to skimp on cost.

  26. The bias toward animal foods is quite disgusting. I had to stop the video when there was no mention of nuts, seeds, and algae sources of Omega-3. Fish do not make Omega-3, they get it from the algae in the water. Unfortunately, there is much less of it in water of farm raised fish that are most often used for fish oil. Good luck with that and the manifold debilitating diseases eating animal products will bring to your life.

  27. A BLACK WOMAN WROTE "The Mechanism of Human Neurogenesis" in 2000 TO HELP researchers UNDERSTAND HOW TO PREVENT AND REVERSE Alzheimer's disease.

  28. Cut down to one meal a day and see how easy it is to cut carbs. When you are hungry, fat and meat and berries tastes so good

  29. This guy is a lyer : NEUROGENESIS PROOFS WITH IMAGES OF REGROWN Brains were first published in 1998 by Dr Amen in his First Book : "Change Your Brain, Change Your Life" — a New York Times best seller for a long time!
    As have been another 9 books by same Dr Amen practicing NEUROGENESIS IN HIS 6 CLINICS around the USA not only with food but also FOOD SPECIFIC TO THE BRAIN! (He appears very much to have read Dr Amen's first book! … Without the SPEC images!)

  30. A few things he's not well informed on. A high carb diet can increase your insulin sensitivity (whole foods!). EPA and DHA are not really Omega-3's but derivatives.
    But a nice talk, thank you!

  31. If y'all would just eat one real meal a day you'd probably increase your life span a few years at least it's cheaper and taste better learn to cook

  32. My experience.
    Dr. Brant Cortright is loaded with scientific knowledge when communicating his neurogenesis message.
    He also recognizes the value of spiritual and mental states as they relate to brain health.
    I love his book:


  33. I’m 102 and I attribute my long life to a diet of Cheetos and Mountain Dew! Don’t forget the chocolates! Oh, lots of beer — good beer. Forget all this nonsense of “eating right” gimmicky stuff.

  34. SOUND quality was TERRIBLE. Green tea extracts, 10 – 15cups per day..just not the caffeine….ummm…?! Caffeine is good for it (tho he seems to contradict himself?! Theobromine is good for it, be, wants chocolate without it?!
    ALA, EPA, DHA…the one we Really want is DHA…but converting the ALA from flax or chia, is very inefficient…so get the Algae form of DHA…THAT was clear. Sex is good for neurogenesis…but females need to control it to make it work.
    Meditation, mindfulness, heartfulness, rocks it. Ketones burn cleanest, make better brain fuel, far less waste..great for neurogenesis. MUST get 7 hrs good quality sleep per night..naps don’t cut it.
    There it is in a nutshell.

  35. great talk, thank you. I kind of put out the summary points on twitter:

  36. A Cochrane 2018 review of many studies could find no support for benefits of Omega-3 supplementation. No improvements were found in heart health, stroke, or all causes of mortality. What it means is the speaker has wishful thinking and in many ways. Optimal diet has been shown to help arteries but that consists of a whole food plant based low protein low fat high carbohydrate diet. For slowing cognitive decline, only two things have been shown to work, proper diet and exercise.

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