Getting Smart about Brain Health

During this episode you’ll learn about:

• Cognition: a growing concern [1:18]
• Factors that influence cognition: stress, sleep, exercise, diet, isolation [2:23]
  • Cognition could be a symptom to some imbalance in the body [3:37]
• Meditation is like physical exercise for the mind [4:00]
• Matthew Walker: Why We Sleep [4:27]
  • Sleep is critical for mental function, helps the brain sort through memories and process information [5:06]
  • Sleep allows the brain to cleanse itself [5:26]
• Brain function naturally slows down as we age [6:10]
  • Aging results in the brain processing information slower [7:40]
• Brain fog [9:04]
  • The gut-brain connection and brain fog [9:15]
  • Hormonal connection to brain fog [10:21]
  • Neurotransmitters and gut bacteria [11:13]
  • Resetting the gut with protein powders [12:25]
• Exercise and cognition [13:22]
  • Can help clear the mind [14:00]
• Brain derived neurotrophic factor or BDNF [14:21]
  • Proteins that act as “fertilizer” for brain cells [14:30]
  • Nutrients for BDNF / sulforaphane glucosinolate (SGS) [16:00]
• Coffee fruit extract [17:55]
• Nicotinamide riboside (NR) and resveratrol [18:56]
• Questions from the community [20:32]
  • What are cognitive risks for athletes? And what can we do to mitigate them? [20:44]
    • Head injuries and micro trauma[20:56]
    • Athletes could benefit from curcumin and fish oil supplements [20:56]
    • Testing for APOE2 gene [21:52]
    • CTE [22:20]
  • Should I let my children play contact sports? [24:05]
    • Consider genetic testing [24:16]
    • If they are positive for APOE4, it might be best to discourage them [24:51]
    • Consider non-contact sports as alternative [25:25]
  • What are some top recommended nootropics? [25:39]
    • Coffee [25:44]
    • Matcha tea [26:00]
    • Bacopa [26:15]
    • Huperzine A [26:40]
    • Phosphatidylserine [26:50]
    • Fish Oil [27:00]

Resources to topics mentioned in this episode:

• Has the Pandemic Given You Brain Fog? If So, You’re Not Alone
• 5 Ways to Train Your Brain – Banish Brain Fog and Sharpen Your Thinking
• How Exercise Stops Brain Fog
• Eight Nutrients For Brain Health
• Seven Foods for a Healthy Brain
• Top 10 Nootropic Supplements

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