1 00:00:14,480 --> 00:00:18,000 Speaker 1: Hey, Hurdler's Emily a body here bringing you another installment 2 00:00:18,120 --> 00:00:22,200 Speaker 1: of Hurdle Moment from Hurdle. For today's episode, I am 3 00:00:22,320 --> 00:00:28,880 Speaker 1: chatting with doctor Uma Naid. She's a Harvard trained nutritional psychiatrist. 4 00:00:29,400 --> 00:00:32,879 Speaker 1: Sounds super fancy. We'll talk about exactly what that is 5 00:00:32,920 --> 00:00:36,080 Speaker 1: in today's episode, as well as a professional chef, a 6 00:00:36,159 --> 00:00:41,879 Speaker 1: nutrition specialist and author of the relatively new book This 7 00:00:41,960 --> 00:00:45,680 Speaker 1: Is Your Brain on Food. We are chatting all about 8 00:00:45,880 --> 00:00:49,640 Speaker 1: foods for your brain, what you should be incorporating into 9 00:00:49,680 --> 00:00:53,680 Speaker 1: your regular diet so that you can think clearly, do 10 00:00:53,800 --> 00:00:57,320 Speaker 1: the things that you need to do, and even combat 11 00:00:57,680 --> 00:01:00,440 Speaker 1: a little bit of brain fog, something that I think 12 00:01:00,480 --> 00:01:04,400 Speaker 1: that many of us have been navigating over the last 13 00:01:04,440 --> 00:01:08,279 Speaker 1: sixteen eighteen months. We also talk a little bit about 14 00:01:08,319 --> 00:01:11,360 Speaker 1: stress eating, which I think is something that I certainly 15 00:01:11,400 --> 00:01:14,480 Speaker 1: have been trying to work on lately, and some benefits 16 00:01:14,480 --> 00:01:16,960 Speaker 1: that I didn't know about, a beverage that is in 17 00:01:17,200 --> 00:01:21,200 Speaker 1: my regular routine, as well as the spices in your 18 00:01:21,240 --> 00:01:21,959 Speaker 1: spice cabinet. 19 00:01:21,959 --> 00:01:23,160 Speaker 2: A lot of really good intel here. 20 00:01:23,280 --> 00:01:25,520 Speaker 1: Again, I know that so many of us have been 21 00:01:25,560 --> 00:01:29,039 Speaker 1: just struggling to what feels like maintains to head quo 22 00:01:29,959 --> 00:01:32,360 Speaker 1: as of late, and so I wanted to have doctor 23 00:01:32,480 --> 00:01:35,600 Speaker 1: Uma as she is often referred to on the show 24 00:01:35,800 --> 00:01:38,160 Speaker 1: to chat through, you know, just some healthy acts that 25 00:01:38,200 --> 00:01:40,000 Speaker 1: we can implement into our diet so that we can 26 00:01:40,040 --> 00:01:43,600 Speaker 1: perform better on the regular. Before we get into it today, 27 00:01:44,040 --> 00:01:47,000 Speaker 1: no ad read here, Just a quick plug if you 28 00:01:47,120 --> 00:01:49,920 Speaker 1: haven't done so yet, and I ask for this you 29 00:01:49,920 --> 00:01:51,520 Speaker 1: know pretty regularly. 30 00:01:51,280 --> 00:01:53,600 Speaker 2: But it would mean just so much to me. 31 00:01:54,000 --> 00:01:55,920 Speaker 1: If you've been a Hurdler for a while and you 32 00:01:56,000 --> 00:01:59,560 Speaker 1: haven't rated and reviewed the show in Apple Podcasts, head 33 00:01:59,600 --> 00:02:02,720 Speaker 1: on in over there do so. Give it five stars 34 00:02:03,080 --> 00:02:07,040 Speaker 1: and make sure if you are not subscribed to Hurdle 35 00:02:07,360 --> 00:02:13,359 Speaker 1: you're not getting these automatically downloaded into your feeds every Monday, Wednesday, Friday. 36 00:02:13,760 --> 00:02:16,760 Speaker 1: Go ahead, quick subscribe while you're at it. Last little 37 00:02:16,760 --> 00:02:18,520 Speaker 1: bit of housekeeping here, I want to make sure that 38 00:02:18,560 --> 00:02:22,640 Speaker 1: I plug the Hurdle merch. The pre sale for this merch, 39 00:02:22,680 --> 00:02:29,440 Speaker 1: which includes sweatshirts, hats, mugs, ends this coming Friday, so 40 00:02:29,560 --> 00:02:32,040 Speaker 1: if you want to get yours asap. If you want 41 00:02:32,080 --> 00:02:35,240 Speaker 1: to show your support for the show, rock your gear, 42 00:02:35,320 --> 00:02:37,440 Speaker 1: make sure you click on in over to the show 43 00:02:37,440 --> 00:02:41,359 Speaker 1: notes and snag yourself all of the goods. 44 00:02:41,880 --> 00:02:43,600 Speaker 2: I kind of laughed a little bit when I bought 45 00:02:43,639 --> 00:02:44,400 Speaker 2: my own. 46 00:02:44,440 --> 00:02:47,760 Speaker 1: Sweatshirt to make sure that I got the order in. 47 00:02:47,960 --> 00:02:50,920 Speaker 1: I went with a large. They are unisex. But feel 48 00:02:50,960 --> 00:02:53,840 Speaker 1: free to hit me up with any questions, concerns, thoughts 49 00:02:54,200 --> 00:02:57,000 Speaker 1: in my DMS over on social you can reach the 50 00:02:57,040 --> 00:03:00,320 Speaker 1: show either over at Hurdle Podcast or I'm over at 51 00:03:00,400 --> 00:03:01,880 Speaker 1: Emily a Body And. 52 00:03:01,880 --> 00:03:15,680 Speaker 2: With that, let's get to hurdling. Today. I am sitting 53 00:03:15,720 --> 00:03:17,560 Speaker 2: down with doctor Uma and I do. 54 00:03:17,760 --> 00:03:21,959 Speaker 1: She's a Harvard trained nutritional psychiatrist, a professional chef and 55 00:03:22,080 --> 00:03:26,079 Speaker 1: nutrition specialist, and also the author of the book This 56 00:03:26,120 --> 00:03:27,840 Speaker 1: Is Your Brain on Food. 57 00:03:27,919 --> 00:03:31,079 Speaker 3: How you doing today, I'm well, Emily, thanks so much 58 00:03:31,160 --> 00:03:31,720 Speaker 3: infinding me. 59 00:03:32,400 --> 00:03:34,880 Speaker 2: Oh, of course, I'm so excited to have you here. 60 00:03:35,200 --> 00:03:39,720 Speaker 1: Just the idea of being a nutritional psychiatrist. I feel 61 00:03:39,720 --> 00:03:42,800 Speaker 1: as though so many people listening to this show may 62 00:03:42,840 --> 00:03:47,440 Speaker 1: not even know that there are individuals who have this role. 63 00:03:47,480 --> 00:03:49,080 Speaker 1: So talk to me a little bit about what it 64 00:03:49,160 --> 00:03:52,280 Speaker 1: means to be a nutritional psychiatrist. 65 00:03:52,560 --> 00:03:56,200 Speaker 3: Oh, definitely share what it means to me. The field 66 00:03:56,200 --> 00:03:59,520 Speaker 3: of nutritional psychiatry is about using healthy, whole foods and 67 00:03:59,600 --> 00:04:03,400 Speaker 3: nutrients to nourish your body in order to nourish your 68 00:04:03,400 --> 00:04:06,080 Speaker 3: mental health. So it's the use of healthy, whole foods 69 00:04:06,120 --> 00:04:09,120 Speaker 3: of nutrients for your mental well being. It doesn't exclude 70 00:04:09,160 --> 00:04:11,920 Speaker 3: the use of medication to other therapies, but it really 71 00:04:11,960 --> 00:04:16,240 Speaker 3: provides an additional tool in the toolkit for improving how 72 00:04:16,279 --> 00:04:17,320 Speaker 3: you're feeling emotionally. 73 00:04:18,760 --> 00:04:21,479 Speaker 1: Super interesting. Did you always think that you wanted to 74 00:04:21,480 --> 00:04:23,440 Speaker 1: get into this sort of line of work. 75 00:04:23,680 --> 00:04:26,320 Speaker 3: I would love to say, you know, hindsight is always 76 00:04:26,360 --> 00:04:29,200 Speaker 3: twenty twenty, and I think that the way I would 77 00:04:29,240 --> 00:04:32,359 Speaker 3: explain it is I always followed things that I loved 78 00:04:32,440 --> 00:04:36,080 Speaker 3: to do, so medical school was a passion science and 79 00:04:36,200 --> 00:04:39,159 Speaker 3: understanding modes of passion. I love nutrition and food. I 80 00:04:39,200 --> 00:04:41,400 Speaker 3: grew up in a large South Asian families, so food 81 00:04:41,520 --> 00:04:44,800 Speaker 3: is very central to my culture and how I grew 82 00:04:44,880 --> 00:04:48,360 Speaker 3: up and spending time with my grandparents, so it was 83 00:04:49,200 --> 00:04:52,400 Speaker 3: a big part of my life. And there were family 84 00:04:52,440 --> 00:04:55,760 Speaker 3: members who were both allopathic positions and iabetic practitioners, so 85 00:04:55,920 --> 00:05:00,520 Speaker 3: this sort of holistic thinking around medicine. My parents, my 86 00:05:00,560 --> 00:05:04,320 Speaker 3: grandparents and parents taught me yoga and meditation, so I 87 00:05:04,360 --> 00:05:07,240 Speaker 3: sort of came into the world with these different tools 88 00:05:07,520 --> 00:05:10,920 Speaker 3: and my trip to culinary school though was my own 89 00:05:10,960 --> 00:05:13,320 Speaker 3: to Julia Child because then I realized that she was 90 00:05:13,320 --> 00:05:16,000 Speaker 3: actually known for her second career, which was the culinary arts. 91 00:05:16,040 --> 00:05:18,440 Speaker 3: I thought, well, five time, why not me? You know, 92 00:05:18,520 --> 00:05:20,800 Speaker 3: of course there was no time, but why not me? 93 00:05:20,960 --> 00:05:22,840 Speaker 3: Became the question? So I followed things that I love 94 00:05:22,920 --> 00:05:25,279 Speaker 3: to do. But I was very fortunate that it came 95 00:05:25,360 --> 00:05:28,920 Speaker 3: together in a way that I wish I could say 96 00:05:28,960 --> 00:05:32,360 Speaker 3: I planned, but I didn't. And the component of being 97 00:05:32,360 --> 00:05:35,599 Speaker 3: able to actually translate food to people nutritionally but then 98 00:05:35,839 --> 00:05:39,440 Speaker 3: share recipe that improves mental health is a very big 99 00:05:39,480 --> 00:05:41,960 Speaker 3: part of how I work with individuals, so it's not 100 00:05:42,080 --> 00:05:45,080 Speaker 3: just straightforward mental health part as well. 101 00:05:45,839 --> 00:05:49,039 Speaker 1: And it's so interesting, right because there is just so 102 00:05:49,960 --> 00:05:55,279 Speaker 1: much deep rooted you know, emotional, physical, Like, there's just 103 00:05:55,320 --> 00:05:57,159 Speaker 1: so much in our mental health that has to do 104 00:05:57,240 --> 00:06:00,159 Speaker 1: with food, right, I know for myself, And I'm sure 105 00:06:00,200 --> 00:06:03,799 Speaker 1: you've spoken with so many people over the last fourteen, sixteen, 106 00:06:03,880 --> 00:06:07,560 Speaker 1: eighteen months who leaned into food in ways that maybe 107 00:06:07,600 --> 00:06:11,640 Speaker 1: they never had before for comfort and emotional outlet to 108 00:06:11,680 --> 00:06:14,600 Speaker 1: deal with the unpredictability about what was going on in 109 00:06:14,600 --> 00:06:15,120 Speaker 1: our world. 110 00:06:15,200 --> 00:06:21,920 Speaker 3: Yes, yes, absolutely, you know, leaning on food and sort 111 00:06:21,920 --> 00:06:25,480 Speaker 3: of and developing some people developed good habits, so that's 112 00:06:25,520 --> 00:06:28,440 Speaker 3: great for them, but unfortunately the statistics are showing us 113 00:06:28,520 --> 00:06:32,080 Speaker 3: that most of us leaned into bad habits and not 114 00:06:32,200 --> 00:06:34,800 Speaker 3: the best from metabolic health, not the best for our weight. 115 00:06:35,400 --> 00:06:39,320 Speaker 3: And certainly, you know, there's some trickery with how the 116 00:06:39,560 --> 00:06:43,200 Speaker 3: neural circuits work because those foods that people call comfort foods, 117 00:06:43,200 --> 00:06:46,479 Speaker 3: I call discomfort for the brain. But you know, those 118 00:06:46,520 --> 00:06:48,880 Speaker 3: comfort foods initially create a little bit of a nice 119 00:06:48,920 --> 00:06:52,520 Speaker 3: feeling for you, but that same feeling also creates a craving. 120 00:06:52,800 --> 00:06:56,119 Speaker 3: So it becomes a vicious cycle of how we get 121 00:06:56,120 --> 00:06:59,160 Speaker 3: into stress eating or emotional eating. And it's related to 122 00:06:59,480 --> 00:07:03,919 Speaker 3: circuits related to the HPA access and the brain and 123 00:07:03,960 --> 00:07:06,200 Speaker 3: things like that. So you know, we I say to 124 00:07:06,240 --> 00:07:08,680 Speaker 3: people these days, think about something that you know you 125 00:07:09,200 --> 00:07:11,440 Speaker 3: may have picked up during the pandemic that you really 126 00:07:11,480 --> 00:07:13,680 Speaker 3: want to change. Stop small, just stop. 127 00:07:13,440 --> 00:07:16,760 Speaker 1: There, right, And so today we're here to talk about 128 00:07:16,960 --> 00:07:18,640 Speaker 1: cooking and eating for your brain. 129 00:07:18,840 --> 00:07:20,320 Speaker 2: What can be helpful or's hurtful? 130 00:07:20,320 --> 00:07:23,160 Speaker 1: But you brought up, you know, a trigger phrase there 131 00:07:23,280 --> 00:07:26,640 Speaker 1: for me, which would be emotional or stress eating, something 132 00:07:26,720 --> 00:07:29,440 Speaker 1: that again I'm sure that a lot of people listening 133 00:07:29,440 --> 00:07:32,680 Speaker 1: to this episode, right now certainly have leaned into in 134 00:07:32,720 --> 00:07:36,400 Speaker 1: the past. So before we get to articulating what some 135 00:07:36,440 --> 00:07:39,080 Speaker 1: of these cooking and eating strategies can be to sharpen 136 00:07:39,640 --> 00:07:41,880 Speaker 1: our brain on the day to day. 137 00:07:41,920 --> 00:07:43,920 Speaker 2: I'd love to just talk about that for a minute. 138 00:07:44,000 --> 00:07:47,520 Speaker 1: Talk about a tip or two that you could offer 139 00:07:47,640 --> 00:07:50,480 Speaker 1: to the listener who feels like they are the kind 140 00:07:50,480 --> 00:07:54,000 Speaker 1: of person who often leans into food when they are 141 00:07:54,040 --> 00:07:56,080 Speaker 1: stressed or just feeling highly emotional. 142 00:07:56,920 --> 00:08:00,360 Speaker 3: Right. You know, I think the two things that I 143 00:08:00,400 --> 00:08:03,640 Speaker 3: feel are the most important is one is having awareness. 144 00:08:03,960 --> 00:08:07,520 Speaker 3: I think that if we are aware that this situation 145 00:08:07,840 --> 00:08:10,800 Speaker 3: of emotional eating is stressing us up, then it's worse 146 00:08:10,840 --> 00:08:15,240 Speaker 3: than that stress cycle. Right. So having awareness and deciding 147 00:08:15,400 --> 00:08:18,440 Speaker 3: is it something that we want to change, and then 148 00:08:18,600 --> 00:08:21,560 Speaker 3: if you really feel that you want to, it's the 149 00:08:21,640 --> 00:08:24,880 Speaker 3: first step towards stepping back from such a habit. Because 150 00:08:24,880 --> 00:08:27,320 Speaker 3: the reality is if we can't feel that we can 151 00:08:27,320 --> 00:08:31,280 Speaker 3: break that cycle, no one else can do it for us. Right, 152 00:08:31,560 --> 00:08:33,560 Speaker 3: we have to be able to step away from the 153 00:08:33,559 --> 00:08:36,880 Speaker 3: cookies or whatever it might be for a certain person. 154 00:08:37,080 --> 00:08:40,560 Speaker 3: The second part of it is also environment. So if 155 00:08:40,800 --> 00:08:43,760 Speaker 3: over COVID, you know, there's so much panic at different 156 00:08:44,200 --> 00:08:48,400 Speaker 3: phases that people reached out with processed foods. Processed foods 157 00:08:48,400 --> 00:08:51,080 Speaker 3: sales with significantly high in the United States and have 158 00:08:51,200 --> 00:08:53,840 Speaker 3: remained that way throughout COVID, and what it taught us 159 00:08:53,880 --> 00:08:58,080 Speaker 3: there's people looking for shelf stable foods that when they 160 00:08:58,080 --> 00:09:00,840 Speaker 3: were afraid that what if we run out of It 161 00:09:00,960 --> 00:09:04,280 Speaker 3: was a natural fear that people had at times when 162 00:09:04,360 --> 00:09:07,520 Speaker 3: grocery shelves were empty in certain stores and things like that. 163 00:09:07,800 --> 00:09:09,680 Speaker 3: So I get, I get that we had good reasons 164 00:09:09,679 --> 00:09:11,920 Speaker 3: to feel that way. But now we're at a point 165 00:09:11,960 --> 00:09:15,120 Speaker 3: where things have evolved a little bit and it's time 166 00:09:15,200 --> 00:09:19,080 Speaker 3: to you know, unpack those those kitchen cabinets or where 167 00:09:19,200 --> 00:09:22,079 Speaker 3: it is that you may be storing stuff that you 168 00:09:22,160 --> 00:09:24,920 Speaker 3: stocked up on. And I'm not saying throughout all your food, 169 00:09:24,920 --> 00:09:28,240 Speaker 3: but I am saying, be be aware if if if 170 00:09:28,320 --> 00:09:30,679 Speaker 3: you have types of ice cream, if there are you know, 171 00:09:30,720 --> 00:09:32,320 Speaker 3: there are lots of chips and cookies and things that 172 00:09:32,360 --> 00:09:34,959 Speaker 3: are highly processed, which if we know, are not good 173 00:09:35,040 --> 00:09:36,760 Speaker 3: for our gut and they're not good power of brain. 174 00:09:38,440 --> 00:09:43,640 Speaker 3: Changing that environment and putting in healthier options becomes easier 175 00:09:43,679 --> 00:09:45,480 Speaker 3: for you because the next time you want to snack, 176 00:09:45,880 --> 00:09:47,800 Speaker 3: say you're working from home, and you want to snap 177 00:09:47,840 --> 00:09:50,200 Speaker 3: and you get up to get something. If there isn't 178 00:09:50,200 --> 00:09:52,760 Speaker 3: a chocolate or candy bar in your fridge or your 179 00:09:52,880 --> 00:09:56,880 Speaker 3: your cabinet, but there are you know, there's fresh hummus 180 00:09:56,920 --> 00:09:59,920 Speaker 3: and fresh veggies, or some snack or blueberrys. You know, 181 00:10:00,360 --> 00:10:02,880 Speaker 3: some moments, if there's something else there, that's what you're 182 00:10:02,880 --> 00:10:04,480 Speaker 3: going to reach out post. So some of it is 183 00:10:04,559 --> 00:10:07,000 Speaker 3: also what I call environmental controls. 184 00:10:07,400 --> 00:10:10,520 Speaker 1: No matter how strong your willpower is, if you have 185 00:10:10,640 --> 00:10:13,240 Speaker 1: it in your environment, it's not going to be a 186 00:10:13,280 --> 00:10:15,040 Speaker 1: guaranteed thing that you're going to be able to walk 187 00:10:15,040 --> 00:10:15,520 Speaker 1: away from. 188 00:10:15,559 --> 00:10:19,880 Speaker 3: You know, your brand's going to render their cookies. 189 00:10:20,120 --> 00:10:23,160 Speaker 1: That's a good And it's so funny because I've like 190 00:10:23,280 --> 00:10:25,920 Speaker 1: and I'm I'm certainly like a product of my environment. 191 00:10:25,960 --> 00:10:28,679 Speaker 1: And I know if there is ice cream in the freezer, 192 00:10:28,760 --> 00:10:30,480 Speaker 1: I'm going to have it at the end of every day. 193 00:10:30,559 --> 00:10:34,360 Speaker 1: If there is chocolates in refrigerator, like those little dark 194 00:10:34,440 --> 00:10:36,920 Speaker 1: chocolate peanut butter cups from Trader Joe's, I swear to God, 195 00:10:36,920 --> 00:10:39,000 Speaker 1: I buy them every time I check out, and I 196 00:10:39,040 --> 00:10:40,920 Speaker 1: know that I'm going to have one to two at 197 00:10:40,960 --> 00:10:44,280 Speaker 1: the end of every day. But I had a bag 198 00:10:44,480 --> 00:10:47,360 Speaker 1: of gummy bears that a girlfriend gave me for my birthday, 199 00:10:47,360 --> 00:10:49,480 Speaker 1: which is a random thing to give someone for your birthday, 200 00:10:49,480 --> 00:10:53,199 Speaker 1: but it's fine. And I put them in the top 201 00:10:53,280 --> 00:10:55,920 Speaker 1: shelf of my cabinet that I never open, and I 202 00:10:56,000 --> 00:10:58,839 Speaker 1: had them there for probably about a month and when 203 00:10:58,880 --> 00:10:59,880 Speaker 1: I rediscovered that. 204 00:11:00,160 --> 00:11:02,200 Speaker 2: Once I rediscovered them, it was a wrap. 205 00:11:05,760 --> 00:11:08,680 Speaker 3: That's funny, Yeah, exactly. I mean, anything we can do 206 00:11:08,800 --> 00:11:12,280 Speaker 3: to trick out great, you know, and and and help ourselves, 207 00:11:12,280 --> 00:11:14,640 Speaker 3: it's it's it's it's a challenge. It's definitely not easy. 208 00:11:14,720 --> 00:11:17,800 Speaker 3: But you know, when we start small with something that 209 00:11:17,840 --> 00:11:21,160 Speaker 3: we feel is achievable and we can gain masterel with 210 00:11:21,240 --> 00:11:26,200 Speaker 3: that that goal, people immediately start to feel the difference 211 00:11:26,240 --> 00:11:28,760 Speaker 3: and then they want to do more. So so that's 212 00:11:28,800 --> 00:11:31,439 Speaker 3: that's always where I feel we can stop the. 213 00:11:31,440 --> 00:11:33,719 Speaker 2: Process, definitely. 214 00:11:34,000 --> 00:11:36,959 Speaker 1: And so we're talking about our brains here, we're talking 215 00:11:37,000 --> 00:11:40,440 Speaker 1: about how to eat for our better the betterment of 216 00:11:40,480 --> 00:11:43,640 Speaker 1: our brain health. But before we even get into foods 217 00:11:43,760 --> 00:11:47,600 Speaker 1: or tricks or tips, talk to me about how this 218 00:11:47,679 --> 00:11:50,440 Speaker 1: is a thing, right, Like, how did we get to 219 00:11:50,480 --> 00:11:53,400 Speaker 1: a place where we started to realize, like, hey, what 220 00:11:53,440 --> 00:11:57,719 Speaker 1: we're eating can be helping in this specific area. 221 00:11:57,559 --> 00:12:03,360 Speaker 3: Right right, And that's really the need that nutritional psychiatry fills. 222 00:12:03,679 --> 00:12:08,000 Speaker 3: It's really only look for decades, for eons, we've spoken 223 00:12:08,080 --> 00:12:11,320 Speaker 3: about you know, we've made remarks to ourselves, to our family, 224 00:12:11,400 --> 00:12:13,880 Speaker 3: to our friends. After we've eaten something. We've said, oh, 225 00:12:13,920 --> 00:12:15,880 Speaker 3: I feel so tired, I'm going to take an it. Oh 226 00:12:15,960 --> 00:12:18,920 Speaker 3: I you know, feel so energized. Oh my goodness, I 227 00:12:18,960 --> 00:12:21,840 Speaker 3: have a headache, whatever it is. We've often spoken about 228 00:12:21,880 --> 00:12:24,720 Speaker 3: those things, but we haven't made the connection back to 229 00:12:24,760 --> 00:12:27,959 Speaker 3: the food. The reason I say that is is nutritional 230 00:12:28,000 --> 00:12:31,680 Speaker 3: psychiatry fills this niche of explaining the food mood connection, 231 00:12:32,280 --> 00:12:35,840 Speaker 3: which really has emerged through the scientific evidence and ongoing 232 00:12:35,880 --> 00:12:39,240 Speaker 3: research around the gut brain connection, which is new research 233 00:12:39,280 --> 00:12:42,160 Speaker 3: of only I would say the last fifteen to twenty years. Now. 234 00:12:42,559 --> 00:12:46,880 Speaker 3: I should also say that Hippocrates eons ago said and 235 00:12:46,960 --> 00:12:51,600 Speaker 3: made the connection between the gut and the brain. But 236 00:12:51,880 --> 00:12:55,080 Speaker 3: you know, the research had to follow, and it followed many, many, 237 00:12:55,520 --> 00:12:58,160 Speaker 3: many many years later. But the good thing is that 238 00:12:58,160 --> 00:13:00,160 Speaker 3: it has now explained a lot to us as we 239 00:13:00,240 --> 00:13:03,560 Speaker 3: uncover it. We realize that you wouldn't think that where 240 00:13:03,600 --> 00:13:05,880 Speaker 3: your gut is and where your brain is, that those 241 00:13:05,960 --> 00:13:09,160 Speaker 3: areas are connected other than being in the same human body. 242 00:13:09,640 --> 00:13:13,360 Speaker 3: But those two organs arise from the exact same cells 243 00:13:13,360 --> 00:13:16,160 Speaker 3: in the embryo and then they divide up, you know, 244 00:13:16,360 --> 00:13:18,840 Speaker 3: end up in your brain and then your gut, and 245 00:13:18,880 --> 00:13:22,079 Speaker 3: then they remain connected by the tenth cranial nerve, the 246 00:13:22,160 --> 00:13:24,320 Speaker 3: vegas milk, which I like to call it two ways 247 00:13:24,360 --> 00:13:28,240 Speaker 3: super highway, which allows for chemical messages to try to 248 00:13:28,240 --> 00:13:32,199 Speaker 3: be transported back and forth up and down all day 249 00:13:31,880 --> 00:13:35,560 Speaker 3: twenty four seven, three and sixty five days a year. 250 00:13:35,600 --> 00:13:39,240 Speaker 3: But the chemical messages become important because that is how 251 00:13:39,320 --> 00:13:43,960 Speaker 3: it translates information about how we eat. So when we 252 00:13:44,040 --> 00:13:47,599 Speaker 3: understand that, we understand that ninety percent of serotonin is 253 00:13:47,640 --> 00:13:50,200 Speaker 3: produced in the gut and the receptors are there, and 254 00:13:50,360 --> 00:13:55,360 Speaker 3: zerotonin is the called the happiness hormone. It's medications like 255 00:13:55,480 --> 00:13:59,160 Speaker 3: selective serotonin. We have taken inhibitors like posaxol often others 256 00:13:59,240 --> 00:14:02,200 Speaker 3: are based on that mechanism. We start to put the 257 00:14:02,200 --> 00:14:05,520 Speaker 3: pieces together of how the food that we eat as 258 00:14:05,559 --> 00:14:10,000 Speaker 3: it gets digested forms, in simple terms, breakdown products. When 259 00:14:10,000 --> 00:14:13,480 Speaker 3: we eat a healthier meal, those breakdown products are healthier products. 260 00:14:13,880 --> 00:14:17,199 Speaker 3: They help us, They nurture the microbes in our gut. 261 00:14:17,640 --> 00:14:19,840 Speaker 3: They take care of many aspects of our health. But 262 00:14:19,920 --> 00:14:21,840 Speaker 3: when we eat, and you know, if you were in 263 00:14:21,840 --> 00:14:25,760 Speaker 3: the fast food lane and surviving on those types of 264 00:14:25,800 --> 00:14:29,640 Speaker 3: food every single day, there are the bad microbes in 265 00:14:29,680 --> 00:14:35,120 Speaker 3: the gut or the firstly bad or more toxic, less 266 00:14:35,160 --> 00:14:39,440 Speaker 3: helpful substances get broken down and produced by the food, 267 00:14:39,800 --> 00:14:42,240 Speaker 3: and then the bad microbes start to thrive, and this 268 00:14:42,280 --> 00:14:46,120 Speaker 3: is a setup for inflammation in the gut, which ultimately 269 00:14:46,160 --> 00:14:48,840 Speaker 3: over time leads to conditions like leaky gut. But that 270 00:14:49,480 --> 00:14:52,320 Speaker 3: all loops back to the brain. So it just becomes 271 00:14:52,320 --> 00:14:54,160 Speaker 3: important for us to understand that basis. 272 00:14:54,560 --> 00:14:58,000 Speaker 1: It's really interesting as well though, because the question arises 273 00:14:58,240 --> 00:15:04,360 Speaker 1: like say either the fast food example or the desserts example. Like, obviously, 274 00:15:04,560 --> 00:15:06,800 Speaker 1: as we know we're human, there's a time and a 275 00:15:06,880 --> 00:15:10,400 Speaker 1: place for certain things. Not to say that you should 276 00:15:10,400 --> 00:15:13,720 Speaker 1: be going to the McDonald's drive through every week or 277 00:15:13,960 --> 00:15:17,280 Speaker 1: even every other week, but if you go with your 278 00:15:17,560 --> 00:15:20,880 Speaker 1: young son, perhaps like to the McDonald's drive through once 279 00:15:21,000 --> 00:15:23,440 Speaker 1: every once in a while, that's not us sitting here 280 00:15:23,480 --> 00:15:25,520 Speaker 1: and saying like, oh my god, that is literally the 281 00:15:25,560 --> 00:15:28,080 Speaker 1: most toxic thing that you could do. This is absolutely 282 00:15:28,080 --> 00:15:31,600 Speaker 1: awful of course not, but that moment like has a 283 00:15:31,680 --> 00:15:36,560 Speaker 1: fulfilling emotional opportunity, perhaps whether you're with your young son 284 00:15:36,640 --> 00:15:39,400 Speaker 1: or it's a reward per se at the end of 285 00:15:39,440 --> 00:15:43,720 Speaker 1: the day. So how do you differentiate between like the 286 00:15:43,760 --> 00:15:47,400 Speaker 1: thing that fills you up emotionally perhaps in that moment, 287 00:15:47,680 --> 00:15:49,880 Speaker 1: rather than like stress eating. And that's why we're leaning 288 00:15:49,920 --> 00:15:52,720 Speaker 1: into these like not so good for us options versus 289 00:15:53,280 --> 00:15:57,280 Speaker 1: thinking about the you know, ramifications that eating something like 290 00:15:57,360 --> 00:16:00,160 Speaker 1: one of these examples could have for your body or 291 00:16:00,200 --> 00:16:02,920 Speaker 1: your for your you know that connection that we just spoke. 292 00:16:02,680 --> 00:16:06,440 Speaker 3: About absolutely, So you know if your guidances around that 293 00:16:07,320 --> 00:16:10,320 Speaker 3: come from some of the pillars I talk about nutritional psychiatry, 294 00:16:10,360 --> 00:16:12,880 Speaker 3: and one of them is balanced is the key. I 295 00:16:13,120 --> 00:16:15,320 Speaker 3: like to talk about the eighty twenty rule. You know 296 00:16:16,320 --> 00:16:18,120 Speaker 3: that eighty percent of the time we do the best 297 00:16:18,120 --> 00:16:19,880 Speaker 3: that we can and twenty percent of the time we 298 00:16:20,440 --> 00:16:23,440 Speaker 3: have the freedom to make choices for and however that 299 00:16:23,480 --> 00:16:26,280 Speaker 3: may be, whether it's with your young son or not. 300 00:16:26,400 --> 00:16:29,200 Speaker 3: You know, a chance to bond over a type of food, 301 00:16:29,960 --> 00:16:32,240 Speaker 3: And I think what I want to specify here is 302 00:16:32,280 --> 00:16:35,280 Speaker 3: that you know, food is associated with memory, it's associated 303 00:16:35,400 --> 00:16:40,040 Speaker 3: with good feelings, with thoughts, with the aromas, with the things 304 00:16:40,040 --> 00:16:42,880 Speaker 3: that we might love. You know, I think that being 305 00:16:42,960 --> 00:16:46,560 Speaker 3: mindful about the choices that we're making does become important. 306 00:16:46,680 --> 00:16:50,360 Speaker 3: So I'm not saying don't hang out with your child 307 00:16:50,400 --> 00:16:53,240 Speaker 3: and go to the drive through, but be mindful of it. 308 00:16:53,320 --> 00:16:56,560 Speaker 3: You know, use the moment to educate your child. Think 309 00:16:56,560 --> 00:16:59,280 Speaker 3: about the fact that if that becomes, you know, a 310 00:16:59,360 --> 00:17:01,520 Speaker 3: daily happita, and then it's that it is an issue 311 00:17:01,560 --> 00:17:04,119 Speaker 3: because then you are affected about microbes. Then you are 312 00:17:04,280 --> 00:17:07,600 Speaker 3: affecting your health. And this is this has been shown 313 00:17:07,640 --> 00:17:10,439 Speaker 3: in research studies. So this is not soft science, and 314 00:17:10,480 --> 00:17:13,720 Speaker 3: it's not it's not something that we just touching unlikely. 315 00:17:14,119 --> 00:17:16,960 Speaker 3: On the other hand, you know, enjoy the moment. And 316 00:17:17,160 --> 00:17:19,879 Speaker 3: I always say to people, you've had X, X, y Z, 317 00:17:20,119 --> 00:17:22,639 Speaker 3: but you know, the next meal, make a better choice. 318 00:17:22,640 --> 00:17:25,360 Speaker 3: It's not a crime. It's it's we have to live 319 00:17:25,400 --> 00:17:28,359 Speaker 3: our lives. We cannot stay away from processed foods in 320 00:17:28,359 --> 00:17:31,120 Speaker 3: our environment, you know. And it's it's hard to say, oh, 321 00:17:31,119 --> 00:17:32,960 Speaker 3: you never ever eat this again. And I think to 322 00:17:33,080 --> 00:17:37,120 Speaker 3: be that polarized makes it harder for people because as 323 00:17:37,119 --> 00:17:40,040 Speaker 3: it is, you know, in all sorts of ways, shapes 324 00:17:40,080 --> 00:17:42,640 Speaker 3: and forms, we get information about food, which is confusing 325 00:17:42,680 --> 00:17:45,600 Speaker 3: for the average person. For everyone, to be honest, it's 326 00:17:45,880 --> 00:17:48,080 Speaker 3: you know, what should I eat? What should I give up? 327 00:17:48,080 --> 00:17:51,119 Speaker 3: What should I eliminate? Which die should I follow? So 328 00:17:51,119 --> 00:17:53,840 Speaker 3: so I think that it balances the key and you know, 329 00:17:53,920 --> 00:17:58,000 Speaker 3: following an eighty twenty rule, that that makes it easier 330 00:17:58,000 --> 00:17:59,760 Speaker 3: for us to navigate the world. 331 00:18:01,200 --> 00:18:06,280 Speaker 1: Definitely. So let's talk about your brain on food. How 332 00:18:06,320 --> 00:18:10,000 Speaker 1: can we on a day to day basis start to 333 00:18:10,080 --> 00:18:14,000 Speaker 1: set ourselves up to be in the best case scenario 334 00:18:14,119 --> 00:18:16,480 Speaker 1: for feeding our brain so that we can in turn 335 00:18:16,840 --> 00:18:20,760 Speaker 1: show up better everywhere from the office to our relationships. 336 00:18:21,760 --> 00:18:25,560 Speaker 3: Absolutely, So, you know, it starts up with some simple principles, 337 00:18:25,560 --> 00:18:29,600 Speaker 3: but those pullings that I talk about are now linked 338 00:18:29,640 --> 00:18:34,720 Speaker 3: to evidence surrounding saying brilliants and nutrients. So take leafy greens. 339 00:18:34,960 --> 00:18:37,080 Speaker 3: You've you know, so you've spoken to a doctor said 340 00:18:37,160 --> 00:18:39,760 Speaker 3: you eat more salad, you know, eat those leafy greens, 341 00:18:40,359 --> 00:18:42,560 Speaker 3: or you've read it in a magazine. But it turns 342 00:18:42,560 --> 00:18:44,360 Speaker 3: out that you know the green and the better those 343 00:18:44,400 --> 00:18:47,480 Speaker 3: leafy greens. Romain net is dandeline greens, whatever it is. 344 00:18:47,560 --> 00:18:51,200 Speaker 3: You have access to watercris rougla, you know, a romain 345 00:18:51,320 --> 00:18:55,080 Speaker 3: that is, all of those have foliate, and folid is 346 00:18:55,119 --> 00:18:58,400 Speaker 3: a key nutrient for the brain. Low levels of folid 347 00:18:58,440 --> 00:19:02,560 Speaker 3: associated with depression. Folate can also be a linked to 348 00:19:02,600 --> 00:19:05,320 Speaker 3: loss of brain cells in certain studies. So it comes 349 00:19:05,320 --> 00:19:08,200 Speaker 3: actually much more important than just eating a leafy grain. 350 00:19:08,240 --> 00:19:12,040 Speaker 3: There's there's actual nutrient behind it in addition to all 351 00:19:12,080 --> 00:19:15,280 Speaker 3: the other vitamins and minerals that it's bringing along too. 352 00:19:16,240 --> 00:19:19,080 Speaker 3: Another part is so so just including those in your 353 00:19:19,160 --> 00:19:22,720 Speaker 3: every day and having several servings a day as long 354 00:19:22,720 --> 00:19:25,280 Speaker 3: as you can tolerate, you don't have an intolerance or analogy, 355 00:19:25,520 --> 00:19:28,000 Speaker 3: is a great, a great way to get going. Another 356 00:19:28,200 --> 00:19:30,719 Speaker 3: is eating the color of the rainbow. So the different 357 00:19:30,760 --> 00:19:35,280 Speaker 3: colors of plant foods, you know, peppers and cucumbers, and 358 00:19:35,880 --> 00:19:39,840 Speaker 3: we mentioned lettuces and and everything that is colorful and beautiful. 359 00:19:39,840 --> 00:19:44,240 Speaker 3: The colors of the rainbow actually represent phytochemicals, phido nutrients, 360 00:19:45,280 --> 00:19:48,280 Speaker 3: antioxidant properties anti in plant for properties which are great 361 00:19:48,280 --> 00:19:50,560 Speaker 3: for your gut, but also great flu grain. They also 362 00:19:50,600 --> 00:19:53,600 Speaker 3: bring what we call biodiversity to the gut. So those 363 00:19:53,640 --> 00:19:57,600 Speaker 3: microbes like to eat a variety of different foods to thrive, 364 00:19:57,640 --> 00:20:01,040 Speaker 3: and where they thrive, they secure community. They help our 365 00:20:01,040 --> 00:20:04,040 Speaker 3: circadian room. They help our hormones help so many things, 366 00:20:04,040 --> 00:20:06,800 Speaker 3: but they also help our mental health. So that's another 367 00:20:06,840 --> 00:20:10,119 Speaker 3: easy one. Eat more colors, challenge yourself to make it 368 00:20:10,119 --> 00:20:12,879 Speaker 3: again with your family, you know, putting putting more colors 369 00:20:12,880 --> 00:20:15,960 Speaker 3: a plant. And also uh so, vegetables are proof very 370 00:20:15,960 --> 00:20:21,320 Speaker 3: calm to that category. Another one is including things including 371 00:20:21,359 --> 00:20:24,920 Speaker 3: things like prevertic foods and fermented foods. So prevertic foods 372 00:20:24,920 --> 00:20:28,240 Speaker 3: are really easy to do because guess what they're found 373 00:20:28,280 --> 00:20:33,680 Speaker 3: in the Alim family, so garic gleaks, onions, other foods 374 00:20:33,720 --> 00:20:36,840 Speaker 3: like bananas, oats, all other things that we might think. 375 00:20:36,920 --> 00:20:40,600 Speaker 3: So these are good for good for our brain, good 376 00:20:40,640 --> 00:20:43,000 Speaker 3: for our guts. So another easy thing we can just 377 00:20:43,119 --> 00:20:45,880 Speaker 3: build into that plant. Fermented foods. You know, almost every 378 00:20:45,920 --> 00:20:49,440 Speaker 3: culture has a fermented food. So there's Korean kimchi, there 379 00:20:49,480 --> 00:20:52,480 Speaker 3: are you know, there are there's saur krap, there's kaffir, 380 00:20:52,600 --> 00:20:54,760 Speaker 3: which is a sour yog. But if you have dairy, 381 00:20:55,560 --> 00:20:58,680 Speaker 3: there's misso taste, you know, all all sorts of things. 382 00:21:00,000 --> 00:21:04,920 Speaker 3: Those fermented foods bring back great bacteria to your gut. 383 00:21:05,040 --> 00:21:07,480 Speaker 3: So another easy way. So that's just a way to 384 00:21:07,880 --> 00:21:10,840 Speaker 3: get started. And my my secret weapon is always the 385 00:21:10,880 --> 00:21:14,560 Speaker 3: spices in your cabinet because they're very powerful, and they're 386 00:21:14,600 --> 00:21:17,760 Speaker 3: easy to use, the calorie free, salt free, sugar free, 387 00:21:17,800 --> 00:21:20,800 Speaker 3: and they flavor things up. So little things like chunk 388 00:21:20,840 --> 00:21:22,600 Speaker 3: with a pinch of black palpa, even if you don't 389 00:21:22,600 --> 00:21:25,520 Speaker 3: cook with it, added to super SMOOTHI or tea, are 390 00:21:25,560 --> 00:21:30,240 Speaker 3: great ways to start building almost paving the path towards 391 00:21:30,320 --> 00:21:32,119 Speaker 3: your better emotional health. 392 00:21:32,960 --> 00:21:37,119 Speaker 1: Wow, what a wealth of knowledge you just dropped on us. 393 00:21:37,240 --> 00:21:38,000 Speaker 2: I do have a question. 394 00:21:38,119 --> 00:21:41,480 Speaker 1: I feel like oftentimes we hear that romayne isn't as 395 00:21:41,560 --> 00:21:45,000 Speaker 1: quote unquote good for us as some of the other leafy, 396 00:21:45,400 --> 00:21:46,879 Speaker 1: you know, green lettuces. 397 00:21:47,000 --> 00:21:48,120 Speaker 2: Is there any truth to that? 398 00:21:49,800 --> 00:21:52,200 Speaker 3: I think romain is fine, you know, my whatever I've 399 00:21:52,280 --> 00:21:54,879 Speaker 3: studied on it, it seems perfectly fine. You know, I 400 00:21:54,920 --> 00:21:57,679 Speaker 3: always talk about saucing, but I'm always respectful that not 401 00:21:57,720 --> 00:22:01,399 Speaker 3: everyone has the same access to food in terms of 402 00:22:01,760 --> 00:22:04,960 Speaker 3: socio and economic levels. Organic is going to be safe 403 00:22:05,000 --> 00:22:07,479 Speaker 3: and better. But I would rather someone eat a lettuce 404 00:22:07,560 --> 00:22:10,200 Speaker 3: than eat a processed, you know, food from a fast 405 00:22:10,200 --> 00:22:13,080 Speaker 3: food restaurant. So you know, what what I do know 406 00:22:13,440 --> 00:22:17,359 Speaker 3: is that people will often say that iceberg lettuce is 407 00:22:17,400 --> 00:22:20,879 Speaker 3: great and crunchy but may not be as nutritious. But 408 00:22:20,960 --> 00:22:23,680 Speaker 3: you know, if it falls part of your salad and 409 00:22:23,760 --> 00:22:25,879 Speaker 3: gives you that great crunch that your life, there's no 410 00:22:25,960 --> 00:22:28,560 Speaker 3: harm done there. I think for me, it really goes 411 00:22:28,560 --> 00:22:30,360 Speaker 3: back to where you source your food from. 412 00:22:30,200 --> 00:22:33,639 Speaker 1: Too, right, And I know that oftentimes our goal is 413 00:22:33,680 --> 00:22:37,720 Speaker 1: to get a lot of these nutrients from these whole foods, 414 00:22:37,760 --> 00:22:41,960 Speaker 1: many of which you just described. I drink a shaken 415 00:22:42,000 --> 00:22:44,760 Speaker 1: up bottle of athletic greens every day. It has what 416 00:22:44,840 --> 00:22:47,880 Speaker 1: they to to be the anti accident equivalent of twelve 417 00:22:48,000 --> 00:22:51,639 Speaker 1: servings of fruits and vegetables for us in this conversation, 418 00:22:51,840 --> 00:22:54,200 Speaker 1: of course, can't be a hurtful thing. In fact, them 419 00:22:54,359 --> 00:22:56,720 Speaker 1: tore it's quite helpful. It's helped me a bunch over 420 00:22:56,760 --> 00:22:59,479 Speaker 1: the last couple of years. But when we talk about 421 00:22:59,640 --> 00:23:03,119 Speaker 1: supple mending with something like that versus also getting in 422 00:23:03,359 --> 00:23:05,920 Speaker 1: these salads and these whole foods, any input on that? 423 00:23:07,359 --> 00:23:10,600 Speaker 3: Sure, So I think, I think when you can build 424 00:23:10,600 --> 00:23:13,679 Speaker 3: in healthy habits, I mean, I don't know the mixture 425 00:23:13,680 --> 00:23:16,840 Speaker 3: that you're using, but it sounds good. I think the 426 00:23:16,920 --> 00:23:18,800 Speaker 3: more we can do, the better. What I don't think, 427 00:23:18,880 --> 00:23:21,400 Speaker 3: just like we talk about you know, you can't exercise 428 00:23:21,440 --> 00:23:23,880 Speaker 3: out of a bad diet. But you can't really supplement 429 00:23:23,880 --> 00:23:26,919 Speaker 3: out of a bad diet. Now, you know, if a 430 00:23:27,000 --> 00:23:30,439 Speaker 3: person will say having a smoothie or having a nutrient 431 00:23:30,520 --> 00:23:34,560 Speaker 3: supplement but eating you know, fast food the rest of 432 00:23:34,560 --> 00:23:38,240 Speaker 3: the time, it's not going to make up that deficit. Right. 433 00:23:38,560 --> 00:23:40,679 Speaker 3: But if you're generally eating a healthy diet, you know, 434 00:23:40,880 --> 00:23:44,000 Speaker 3: following that eighty twenty rule, and you're adding in supplements 435 00:23:44,040 --> 00:23:47,720 Speaker 3: because for example, you say, did neat seafood and you 436 00:23:47,800 --> 00:23:51,600 Speaker 3: wanted to get some form of a Mega three supplementation, 437 00:23:51,800 --> 00:23:55,920 Speaker 3: which we know has very strong antioxidant anti inflammtree properties. 438 00:23:55,960 --> 00:23:59,800 Speaker 3: Health depression improves anxiety has an impact on cognition as 439 00:23:59,840 --> 00:24:04,679 Speaker 3: well other forms of physical health like Kodiac help by 440 00:24:04,760 --> 00:24:07,520 Speaker 3: all means. You know, it's a good idea, just don't 441 00:24:07,520 --> 00:24:10,320 Speaker 3: depend and rely on it as the only source of 442 00:24:10,400 --> 00:24:13,720 Speaker 3: your nutrients. And I say food first, and then add 443 00:24:13,760 --> 00:24:17,240 Speaker 3: in those full in those nutritional gaps supplementation. Another example 444 00:24:17,320 --> 00:24:19,720 Speaker 3: is the far Northeast where I come from. Many people 445 00:24:19,800 --> 00:24:22,639 Speaker 3: might be deficient and vitamin D because of the level 446 00:24:22,640 --> 00:24:26,760 Speaker 3: of sun we have in our year, and that's a 447 00:24:26,760 --> 00:24:30,959 Speaker 3: good idea to supplement. You know, also spending time outdoors 448 00:24:32,640 --> 00:24:36,280 Speaker 3: for ten minutes in a day actually gives you eighty 449 00:24:36,280 --> 00:24:38,600 Speaker 3: percent of your vitamin D. So just little things that 450 00:24:39,000 --> 00:24:41,600 Speaker 3: help us, that help us along become important. 451 00:24:42,280 --> 00:24:45,240 Speaker 1: You're encouraging me to get outside for my lunch break 452 00:24:45,800 --> 00:24:49,600 Speaker 1: today instead of eating my sad desk salad. So I 453 00:24:49,640 --> 00:24:52,760 Speaker 1: mean what we talked about here, different foods that can 454 00:24:52,840 --> 00:24:56,720 Speaker 1: help better our brain health, help really charge those narrow pathways. 455 00:24:57,000 --> 00:25:02,040 Speaker 1: What I would love to ask next is there anything 456 00:25:02,400 --> 00:25:06,439 Speaker 1: that someone can do perhaps in the shorter term. And 457 00:25:06,480 --> 00:25:09,720 Speaker 1: I ask that getting at the idea that many of 458 00:25:09,800 --> 00:25:11,720 Speaker 1: us on a day to day basis with what is 459 00:25:11,800 --> 00:25:15,920 Speaker 1: going on in our world feeling you know, the repercussions 460 00:25:15,960 --> 00:25:20,720 Speaker 1: of burnout, really feeling just foggy and just like totally 461 00:25:20,840 --> 00:25:23,040 Speaker 1: out of it. Now. I know that the things that 462 00:25:23,080 --> 00:25:26,280 Speaker 1: you spoke about great to incorporate and aim to set 463 00:25:26,280 --> 00:25:28,840 Speaker 1: healthy goals around getting those foods in on the regular 464 00:25:29,160 --> 00:25:31,480 Speaker 1: going forward, But is there anything that you can do 465 00:25:31,560 --> 00:25:33,920 Speaker 1: in the short term to really give back to your 466 00:25:33,920 --> 00:25:36,760 Speaker 1: brain and kind of boost perhaps get out of that 467 00:25:37,000 --> 00:25:39,480 Speaker 1: fogginess that we're all just so tired of. 468 00:25:40,400 --> 00:25:44,480 Speaker 3: Absolutely, so a couple of things, you know, this burd 469 00:25:44,600 --> 00:25:47,560 Speaker 3: of this work and these plans is not overnight and 470 00:25:47,600 --> 00:25:50,040 Speaker 3: it's not a quick thit. So with that being said, 471 00:25:50,119 --> 00:25:53,280 Speaker 3: you know, it's moving these habits along a pathway so 472 00:25:53,359 --> 00:25:55,800 Speaker 3: that they become part of your lifestyle. That's the whole plan. 473 00:25:55,880 --> 00:26:00,199 Speaker 3: Because we are a dyet culture, you know, and and 474 00:26:00,240 --> 00:26:02,760 Speaker 3: we tend to be focused on on things like weight 475 00:26:02,840 --> 00:26:05,159 Speaker 3: and stuff like that. The issue is a lot of 476 00:26:05,200 --> 00:26:08,800 Speaker 3: those are not sustainable. So finding a lifestyle change that 477 00:26:08,840 --> 00:26:11,879 Speaker 3: you can stick with is really what nutritional psychiatry brings. 478 00:26:11,920 --> 00:26:14,640 Speaker 3: And you're right, it doesn't happen overnight, THESA. I don't 479 00:26:14,640 --> 00:26:16,960 Speaker 3: expect people to do all five things, and that would 480 00:26:16,960 --> 00:26:20,480 Speaker 3: be unreasonable. But having the awareness, you know, knowing you 481 00:26:20,480 --> 00:26:23,040 Speaker 3: can add those extra leafy greens to your to your 482 00:26:23,720 --> 00:26:26,960 Speaker 3: your vegetable ball or your you know, your salad ball 483 00:26:27,400 --> 00:26:30,479 Speaker 3: or all becomes important in the short term. You know. 484 00:26:30,560 --> 00:26:33,520 Speaker 3: Some some easy things that a person can do are 485 00:26:33,600 --> 00:26:38,240 Speaker 3: incorporate spices. They are you know, just just thinking in 486 00:26:38,320 --> 00:26:40,560 Speaker 3: your in your every day what what can I do 487 00:26:40,680 --> 00:26:44,840 Speaker 3: now for actual brain fog and feelings. Somewhat unclear, there 488 00:26:44,880 --> 00:26:49,560 Speaker 3: is an antioxidant found in things like certain certain herbs 489 00:26:49,600 --> 00:26:55,400 Speaker 3: like time parsley, Mexican oregano, juniper, berries and several others. 490 00:26:55,400 --> 00:26:58,679 Speaker 3: A list in my book that actually helps helps with 491 00:26:58,800 --> 00:27:01,840 Speaker 3: brain fogs. So been starting to add those in in 492 00:27:01,880 --> 00:27:06,600 Speaker 3: a daily basis, whether you're roasting vegetables, whether you having soup, 493 00:27:06,680 --> 00:27:10,600 Speaker 3: smooth or tea, whatever it is, however you're eating becomes important. 494 00:27:11,000 --> 00:27:16,040 Speaker 3: Another good one is green tea. You know people drink coffee. 495 00:27:16,480 --> 00:27:18,600 Speaker 3: I suggest drinking if your cops in the morning, if 496 00:27:18,640 --> 00:27:21,080 Speaker 3: you're tolerated, and if it's not setting off anxiety or 497 00:27:21,080 --> 00:27:26,360 Speaker 3: other symptoms. Green tea has EGCG and has altanin which 498 00:27:26,359 --> 00:27:29,720 Speaker 3: are very powerful and they help with clarity. Often people 499 00:27:29,720 --> 00:27:32,119 Speaker 3: will say they feel a little bit of a boost 500 00:27:32,119 --> 00:27:35,159 Speaker 3: of energy, they feel a little bit uplifted, and they 501 00:27:35,160 --> 00:27:37,520 Speaker 3: feel a little bit more clear. So that's a great 502 00:27:37,520 --> 00:27:40,920 Speaker 3: tip for that afternoon slump when we're feeling just foggy, 503 00:27:41,040 --> 00:27:44,280 Speaker 3: or incorporating a good green tea that you enjoy into 504 00:27:44,359 --> 00:27:48,200 Speaker 3: your day. Just remember that many of them have caffeine, 505 00:27:49,320 --> 00:27:51,919 Speaker 3: So if that's the case, then you want to have 506 00:27:52,040 --> 00:27:53,800 Speaker 3: it at a time of day that it doesn't affect 507 00:27:53,840 --> 00:27:57,240 Speaker 3: your sleep. But it's adding foods in like that could 508 00:27:57,320 --> 00:28:00,600 Speaker 3: really help with with your with your charity, and starting 509 00:28:00,640 --> 00:28:02,400 Speaker 3: right now would would be a good time. 510 00:28:02,960 --> 00:28:05,520 Speaker 1: I also feel like if you were to tell anyone 511 00:28:05,680 --> 00:28:08,080 Speaker 1: to clean up their diet and take some of these 512 00:28:08,240 --> 00:28:12,399 Speaker 1: recommendations to heart, a lot of things would improve, right Like, 513 00:28:12,480 --> 00:28:17,200 Speaker 1: of course we're talking specifically about how an eating style 514 00:28:17,280 --> 00:28:19,840 Speaker 1: such as this would better the brain, but I would 515 00:28:19,960 --> 00:28:24,120 Speaker 1: assume that eating you know, healthy whole foods would have 516 00:28:24,160 --> 00:28:27,680 Speaker 1: a dramatic impact on a number of avenues, including as 517 00:28:27,680 --> 00:28:29,320 Speaker 1: you mentioned, weight loss. 518 00:28:29,960 --> 00:28:33,720 Speaker 3: Absolutely absolutely, so, you know, weight loss is one of 519 00:28:33,720 --> 00:28:36,800 Speaker 3: them that although I'll discuss with clients that I see, 520 00:28:36,800 --> 00:28:38,680 Speaker 3: you know, this is not the goal. You might actually 521 00:28:38,720 --> 00:28:42,600 Speaker 3: lose some weight just by eating healthier, but other things 522 00:28:42,720 --> 00:28:47,400 Speaker 3: are also just you know, improvement of digestive issues. People have, 523 00:28:47,880 --> 00:28:52,280 Speaker 3: know their cholesterol, they have you know, come off medications 524 00:28:52,320 --> 00:28:56,880 Speaker 3: for hypertension because they have started to eat better foods, 525 00:28:56,960 --> 00:29:00,600 Speaker 3: healthy whole foods, a lot of fiber which over time 526 00:29:01,040 --> 00:29:03,480 Speaker 3: they bought their body has grown used to. You can't 527 00:29:03,520 --> 00:29:05,840 Speaker 3: go from eating no fiber to you know, a time 528 00:29:05,920 --> 00:29:08,880 Speaker 3: over to day. It'll upset your stomach. But they've grown 529 00:29:09,080 --> 00:29:12,320 Speaker 3: as to develop these healthy eating habits over time, so 530 00:29:12,440 --> 00:29:14,680 Speaker 3: much so that it has become how they live and 531 00:29:14,760 --> 00:29:17,960 Speaker 3: they you know, end up feeling just a lot healthier, 532 00:29:18,320 --> 00:29:20,640 Speaker 3: a lot better, and their gut isn't. Balance of the 533 00:29:20,760 --> 00:29:24,440 Speaker 3: gut has really become so central to the function of 534 00:29:24,480 --> 00:29:27,200 Speaker 3: our other systems. You know, the gut is called the 535 00:29:27,240 --> 00:29:31,800 Speaker 3: second brain because of the number of nerves that are 536 00:29:32,040 --> 00:29:35,239 Speaker 3: that exists there, So it, you know, deals with so 537 00:29:35,240 --> 00:29:37,880 Speaker 3: many other systems in our body that it kind of 538 00:29:37,920 --> 00:29:41,640 Speaker 3: makes that more concrete connection that what we eat becomes important. 539 00:29:42,680 --> 00:29:45,520 Speaker 3: So overall health definitely improves. One of the things that 540 00:29:45,560 --> 00:29:49,040 Speaker 3: COVID taught us is comportant on metabolic health is so 541 00:29:49,200 --> 00:29:53,560 Speaker 3: people with pre existing conditions either succumbed to COVID or 542 00:29:53,720 --> 00:29:57,440 Speaker 3: if they survived, they had more side effects and long 543 00:29:57,520 --> 00:30:02,240 Speaker 3: term problems exist. So you know, how do we deal 544 00:30:02,280 --> 00:30:04,880 Speaker 3: with our met polic help. It's through our nutrition and lifestyle, 545 00:30:05,240 --> 00:30:07,960 Speaker 3: and it's the first you know, things like type two 546 00:30:07,960 --> 00:30:11,480 Speaker 3: diabetes doctors are really looking in research is really looking 547 00:30:11,560 --> 00:30:15,080 Speaker 3: at how can we eat better to make those lifestyle 548 00:30:15,160 --> 00:30:20,840 Speaker 3: changes to walk yourself back from pre pre diabetic states excess, 549 00:30:20,920 --> 00:30:22,280 Speaker 3: So it's super important. 550 00:30:23,480 --> 00:30:27,240 Speaker 1: Any other words of wisdom that you want to offer 551 00:30:27,520 --> 00:30:30,880 Speaker 1: the hurdlers when it comes to eating for better brain health. 552 00:30:32,440 --> 00:30:35,479 Speaker 3: I would say, don't be discouraged you know, stick with 553 00:30:35,520 --> 00:30:38,480 Speaker 3: it because if in the it's not an instant overnight plan. 554 00:30:39,680 --> 00:30:42,280 Speaker 3: If you start to incorporate a healthy habit, try to 555 00:30:42,320 --> 00:30:44,560 Speaker 3: build it in an easy way into your life. So 556 00:30:44,600 --> 00:30:47,680 Speaker 3: say you start to have a tumeric tea, you add 557 00:30:47,680 --> 00:30:50,720 Speaker 3: tumic to something that you're eating, Just have it where 558 00:30:50,760 --> 00:30:52,920 Speaker 3: you're going to eat, so that you easily put it 559 00:30:52,960 --> 00:30:55,040 Speaker 3: into your food with a pink pinch of black pepper, 560 00:30:55,440 --> 00:30:58,640 Speaker 3: and start that way. If it's buying more salad greens, 561 00:30:58,760 --> 00:31:00,480 Speaker 3: just to make sure they're in your fridge. So you 562 00:31:00,560 --> 00:31:03,480 Speaker 3: almost try to automate the help right you're doing it, 563 00:31:03,880 --> 00:31:07,360 Speaker 3: and don't be discouraged if you know, read up one 564 00:31:07,440 --> 00:31:09,640 Speaker 3: day and you happen to eat with the friend and 565 00:31:09,680 --> 00:31:12,600 Speaker 3: maybe it's not the best choice. Realize the next day 566 00:31:12,640 --> 00:31:15,040 Speaker 3: that you can, you can correct that you can you 567 00:31:15,080 --> 00:31:16,720 Speaker 3: can walk, you know, you can eat a better meal, 568 00:31:16,800 --> 00:31:19,120 Speaker 3: you can need a healthier meals. Nothing is It's not 569 00:31:19,120 --> 00:31:21,600 Speaker 3: about right and wrong. It's about finding our way forward 570 00:31:21,720 --> 00:31:24,600 Speaker 3: for our best brain help and not judging ourselves. You know, 571 00:31:24,720 --> 00:31:28,160 Speaker 3: this has been hard enough to almost eighteen months now, 572 00:31:28,240 --> 00:31:30,680 Speaker 3: so you know it's I think it's time we just 573 00:31:30,800 --> 00:31:33,000 Speaker 3: had some grace with ourselves. And said, look, if I've 574 00:31:33,000 --> 00:31:36,040 Speaker 3: had that meal, that fast food meal, you know tomorrow 575 00:31:36,440 --> 00:31:39,560 Speaker 3: I'll do better. That's all. It's better if we can 576 00:31:39,600 --> 00:31:41,760 Speaker 3: do that, we can encourage ourselves. 577 00:31:43,040 --> 00:31:45,480 Speaker 1: I love it, Doctor Uma. Thank you so much for 578 00:31:45,520 --> 00:31:48,760 Speaker 1: sitting down with me today. How do the hurdlers follow 579 00:31:48,800 --> 00:31:50,440 Speaker 1: along with you? How do they keep up with you? 580 00:31:50,600 --> 00:31:52,760 Speaker 1: For more tips? Give me all the details. 581 00:31:53,280 --> 00:31:55,760 Speaker 3: Thank you so much, Emily. So, I'm on social media 582 00:31:55,760 --> 00:31:57,880 Speaker 3: a lot. So I'm at doctor Uma and I do 583 00:31:58,000 --> 00:32:02,680 Speaker 3: at d R M A n ai d ooh. We're 584 00:32:02,840 --> 00:32:06,240 Speaker 3: always putting out updated research and current information that will 585 00:32:06,240 --> 00:32:09,560 Speaker 3: help you and my website. Subscribe to my new stutter 586 00:32:09,600 --> 00:32:11,880 Speaker 3: where we also put up a lot of information. It's 587 00:32:12,040 --> 00:32:15,240 Speaker 3: Umanido MD dot com. I'd love to hear from you 588 00:32:15,360 --> 00:32:20,040 Speaker 3: there every Wednesday after the summer, and I do a 589 00:32:20,120 --> 00:32:23,760 Speaker 3: little series where I answer people's questions that they submit 590 00:32:23,800 --> 00:32:26,160 Speaker 3: to my website. So it's just cool ways to interact 591 00:32:26,160 --> 00:32:28,240 Speaker 3: with me and check out my book if it's of 592 00:32:28,360 --> 00:32:30,600 Speaker 3: interest to you. It's called This is Your Brain on Food. 593 00:32:31,320 --> 00:32:33,040 Speaker 2: I love it. This is your Brain on Food. 594 00:32:33,160 --> 00:32:36,440 Speaker 1: I'm over at Hurdle Podcasts and at Emila Badi another 595 00:32:36,520 --> 00:32:39,120 Speaker 1: hurdle conquered Catch you guys, next time.