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Diet Tips for Mental Clarity - What to Eat (and Avoid!) for Better Focus · Deep Thoughts

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Speaker 1: Welcome to Deep Thoughts, a podcast designed to take you
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Speaker 2: Hey everyone, and welcome to this deep dive. It's all
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Speaker 2: about brain power today, you know, fueling your brain power
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Speaker 2: with the right foods. Right, We've got some really interesting
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Speaker 2: research to dig into.
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Speaker 3: Yeah, We've got three different sources we're going to be
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Speaker 3: looking at today, and it's going to be a really
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Speaker 3: cool mix of practical tips and like the actual science
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Speaker 3: behind why food affects our brain.
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Speaker 2: Okay, awesome. So before we get into the specifics of
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Speaker 2: like what to eat and what not to eat. Yeah,
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Speaker 2: I'm really curious about this idea that there aren't any
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Speaker 2: like superfoods when it comes to brain power, right. You know,
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Speaker 2: it seems like every week there's a new ingredient. Oh yeah,
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Speaker 2: it's like the miracle brain booster.
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Speaker 3: There's the new turmeric or whatever.
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Speaker 2: Exactly is there really no magic bullet?
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Speaker 3: Well, that's what's so interesting is that all three of
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Speaker 3: the sources that we're looking at, they all emphasize the
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Speaker 3: power of like a balanced diet okay, over any single food.
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Speaker 2: Right.
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Speaker 3: So the Health Partner's piece, for example, it makes a
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Speaker 3: really strong connection between heart health and brain health.
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Speaker 2: That makes sense, you know, Yeah, what's good for the
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Speaker 2: heart is good for the brain.
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Speaker 3: Exactly. It's all connected.
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Speaker 2: So we're not even just talking about like sharper thinking here,
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Speaker 2: We're talking about like overall well being.
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Speaker 3: Absolutely. Yeah.
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Speaker 2: I love that.
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Speaker 3: It's a holistic thing.
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Speaker 2: Yeah, that holistic approach. Okay, So let's talk about some
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Speaker 2: of the things that might be hindering our brain power. Okay,
2:11
Speaker 2: two of the sources that we're looking at today they
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Speaker 2: call out added sugar as a major culprit when it
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Speaker 2: comes to things like brain fog, yes and focus issues.
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Speaker 2: And I'll be honest, I have a little bit of
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Speaker 2: a sweet tooth. Oh yeah, me too, but I'm ready
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Speaker 2: to hear the hard truths.
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Speaker 3: Okay. Well, the truth is that sugar can be pretty sneaky. Okay,
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Speaker 3: doctor and I do the Harvard nutritionists she really like
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Speaker 3: breaks down the science of it. Okay, it's not just
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Speaker 3: about avoiding the obvious sugar retreats. Ok It's also about
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Speaker 3: being aware of all the hidden sugars that are in
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Speaker 3: so many processed foods.
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Speaker 2: So it's more than just like that mid afternoon energy.
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Speaker 3: Slump, way more. It's really about what's happening in your
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Speaker 3: brain on a chemical level. Okay, Like your brain needs
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Speaker 3: glucose for energy, but when you overload it with fine sugar,
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Speaker 3: it creates these like dramatic spikes and crashes in your
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Speaker 3: blood sugar levels. Ah, and those fluctuations they actually mess
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Speaker 3: with the balance of neurotransmitters in your brain wow, which
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Speaker 3: affects like everything from your mood to your focus to
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Speaker 3: your memory.
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Speaker 2: So it's not just about like willpower then, right, it's
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Speaker 2: about understanding like the chemical reactions that are happening when
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Speaker 2: I reach for that kookie.
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Speaker 3: Absolutely, and the textic Colado source actually digs even deeper
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Speaker 3: into that whole psychological aspect of it, okay, and explores
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Speaker 3: how our brains are wired for instant gratification, especially in
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Speaker 3: our cultural convenience.
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Speaker 2: Yeah.
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Speaker 3: You know, like we're just surrounded by messages they tell
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Speaker 3: us to prioritize, like speed and ease over nourishments.
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Speaker 2: Like we're in this convenience strap where we sacrifice long
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Speaker 2: term clarity.
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Speaker 3: For that quick fix, that quick hit.
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Speaker 2: Okay, Speaking of things that might be hindering our brain power,
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Speaker 2: I'm also seeing that all three sources mention fried foods
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Speaker 2: as something to be mindful of.
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Speaker 3: For sure, and this one's stuff. Yeah, I love French fries.
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Speaker 2: Need too, But tell me, I know, why are they.
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Speaker 3: So bad for our brains? What's the science behind that?
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Speaker 2: Well, it's not like we need to demonize French fries
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Speaker 2: or anything. It's more about understanding how those kinds of
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Speaker 2: choices affect our bodies. Yeah, fried food they often have
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Speaker 2: a lot of trans fats in them, right, which trigger inflammation. Ah,
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Speaker 2: that inflammation, it's not just bad for your arteries, right,
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Speaker 2: It affects your brain too.
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Speaker 3: So it's not just about clogged arteries anymore. It's about inflammation, yes,
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Speaker 3: impacting our brain function exactly.
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Speaker 2: And remember those blood vessels we were talking about earlier, Yeah,
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Speaker 2: the ones that are delivering oxygen and nutrients to your brain.
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Speaker 3: Yeah.
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Speaker 2: Well, if you have chronic inflammation, it can actually damage
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Speaker 2: those vessels. Wow, and that makes it harder for your
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Speaker 2: brain to get what it needs to function properly.
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Speaker 3: Okay, I'm starting to see a pattern here.
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Speaker 2: Sugar, fried foods. It all seems to come back to inflammation.
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Speaker 3: It really does. Yeah, and it's not just those two culprits.
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Speaker 3: Refined carbs can also be a problem.
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Speaker 2: Oh yeah, like white bread, Yeah.
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Speaker 3: White bread, pasta, things like that. They contribute to inflammation too,
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Speaker 3: and they miss with your blood sugar.
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Speaker 2: Okay.
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Speaker 3: Dr Nido even mentions that a diet that's really high
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Speaker 3: in refined carbs, it can actually increase your risk of
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Speaker 3: developing depression.
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Speaker 2: Wow. I had no idea there was such a strong
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Speaker 2: connection between diet and mental health.
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Speaker 3: It was a huge connection. Wow, it's really powerful.
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Speaker 2: I guess we really are what we eat.
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Speaker 3: We really are your brain is built from what you
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Speaker 3: put into your body.
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Speaker 2: So we've talked about sugar, fried foods, refined carbs. It
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Speaker 2: seems like alcohol might be another thing that we want
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Speaker 2: to be mindful of. It can be Doctor Nid talks
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Speaker 2: about patients coming to her who use alcohol to unwine
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Speaker 2: after a long day, and I think a lot of
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Speaker 2: people can relate to that. Yeah, so is that nightly
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Speaker 2: glass of wine really doing that much damage?
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Speaker 3: Well, again, it all goes back to moderation and understanding
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Speaker 3: what even mod drinking can do.
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Speaker 2: Okay.
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Speaker 3: Alcohol disrupts your neurotransmitters, Okay, and as we've already talked about,
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Speaker 3: that can lead to problems with memory and focus, and
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Speaker 3: over time, if someone drinks a lot, it can actually
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Speaker 3: cause the brain to shrink.
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Speaker 2: Okay, So maybe that nightly glass of wine isn't such
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Speaker 2: a good idea after all.
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Speaker 3: Well, but then, on the other hand, Yeah, the study
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Speaker 3: that doctor and I do mentions in her article, Yeah,
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Speaker 3: it also said that people who stained completely from alcohol,
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Speaker 3: they actually had a higher risk of dementia compared to
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Speaker 3: people who drink moderately.
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Speaker 2: So it seems like finding that sweet spot is key.
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Speaker 2: Like with most things in.
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Speaker 3: Life, I think so I think balance is key. Balance Okay, yeah,
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Speaker 3: making informed choices, yeah, you know, not about deprivation, but
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Speaker 3: just being aware of how our choices affect us.
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Speaker 2: Yeah, I'm ready to hear about the good stuff. Now,
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Speaker 2: what can we eat to boost our brain power?
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Speaker 3: Okay, let's get to the good stuff. Yeah, the health
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Speaker 3: partner's source actually has this awesome list of brain boosting foods.
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Speaker 2: I'm ready.
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Speaker 3: But before we jump into specifics, I think it's helpful
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Speaker 3: to understand the key nutrients that your brain really needs.
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Speaker 2: Okay, so what are we looking for?
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Speaker 3: Okay, think of it this way. Your brain thrives on antioxidants,
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Speaker 3: anti inflammatories, omega three, fatty acids, and a good supply
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Speaker 3: of B vitamins and amino acids. All of those nutrients
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Speaker 3: they help protect your brain cells, They support healthy blood flow,
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Speaker 3: and they make sure that the communication between your neurons
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Speaker 3: is working properly.
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Speaker 2: Okay.
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Speaker 3: So it's not just about calories, it's about giving your
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Speaker 3: brain the specific building blocks that it needs.
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Speaker 2: Okay, I'm right for that grocery list. Now, ye, what
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Speaker 2: are some of the top contenders for brain boosting foods?
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Speaker 3: Okay, Well, leafy green vegetables, they're always a great place
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Speaker 3: to start. They're full of antioxidants and all sorts of
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Speaker 3: other nutrients that are good for your brain.
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Speaker 2: I've always heard that berries are good for you, and
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Speaker 2: now I know they're good for my memory too.
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Speaker 3: They are. They're like these little powerhouses full of antioxidants
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Speaker 3: and anti inflammatory some which are so important for protecting
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Speaker 3: your brain cells from damage.
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Speaker 2: Greens, berries, What else?
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Speaker 3: Fish rich and omega threes, beans, ah, olive oil, avocados,
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Speaker 3: whole grains, nuts, Wow, even coffee and tea in moderation.
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Speaker 2: Okay, I love this list. It sounds delicious and satisfying.
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Speaker 2: It is I can nourish my brain and enjoy it exactly.
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Speaker 3: Eating for a healthier brain. It doesn't have to be
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Speaker 3: like restrictive or boring. It's about enjoying a variety of
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Speaker 3: foods that make you feel good.
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Speaker 2: Okay, so we've got our brain boosting shopping list. Yes,
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Speaker 2: we understand the dangers of the convenience truck, and we're
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Speaker 2: starting to see how sugar and inflammation aren't doing our
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Speaker 2: brains any favors. Is there anything else we need to
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Speaker 2: be aware of?
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Speaker 3: There's one more interesting point that doctor n I do
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Speaker 3: makes that I think you'll find surprising. It's about nitrates. Nitrates, Yeah,
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Speaker 3: you know those compounds that are found in a lot
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Speaker 3: of process meets.
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Speaker 2: Okay, I thought those were mainly a concern for like
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Speaker 2: heart health, That's.
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Speaker 3: What I thought too. Yeah, but there's some new research
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Speaker 3: suggesting that nitrates might also affect our mental well being.
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Speaker 2: Really yeah, okay, I'm intrigued. Tell me more.
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Speaker 3: It seems that nitrates can change our gut bacteria okay,
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Speaker 3: and those changes have been linked to a whole bunch
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Speaker 3: of different mental health issues. Yeah, there's even a possible
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Speaker 3: connection to bipolar disorder.
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Speaker 2: Wait, so it's not just about the nitrates themselves, it's
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Speaker 2: about how they're affecting the bacteria in our gut exactly. Okay.
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Speaker 3: It all comes back to this fascinating field of research
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Speaker 3: that's exploring the gut brain axis, right, you know that
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Speaker 3: connection between our digestive system and our central nervous system.
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Speaker 2: So what we eat isn't just affecting our physical health.
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Speaker 2: It's impacting our mental and emotional well being too through
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Speaker 2: this like complex relationship with our gut bacteria.
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Speaker 3: It's mind boggling, is it is.
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Speaker 2: I'm starting to see how how interconnected everything really is.
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Speaker 3: It's all connected, which is why it's so important to
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Speaker 3: take a holistic approach to nutrition. We're not just feeding ourselves,
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Speaker 3: feeding this whole ecosystem that lives inside of us.
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Speaker 2: Okay, So if I'm enjoying a turkey sandwich every now
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Speaker 2: and then, yeah, should I be worried about these nitrates?
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Speaker 3: Well, doctor Nido actually has a really practical tip for
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Speaker 3: people who enjoy those processed meats.
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Speaker 2: Okay.
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Speaker 3: She says to look for options that contain buckwheat flour Okay,
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Speaker 3: because buckwheat's a good source of antioxidants, and those antioxidants
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Speaker 3: they might help counteract some of the negative effects of
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Speaker 3: the nitrates.
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Speaker 2: So simple swap that could potentially make a big difference, exactly. Okay,
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Speaker 2: So we've covered a lot of ground here, we have.
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Speaker 2: We talked about the dangers of the convenience trap. We
10:47
Speaker 2: learned about the sneaky saboteur that is sugar, and we
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Speaker 2: heard about the surprising impact that nitrates can have on
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Speaker 2: our gut health.
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Speaker 3: It's amazing.
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Speaker 2: And of course we explored that delicious list of brain boosting.
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Speaker 3: Food foods I'm getting hungry.
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Speaker 2: Me too, that provide all those essential nutrients that our
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Speaker 2: brains need to thrive.
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Speaker 3: It's exciting stuff, it is.
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Speaker 2: I can't wait to dive in deeper.
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Speaker 3: Me too, Let's keep going. Yeah, there's so much more
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Speaker 3: to learn about this.
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Speaker 2: I know, this connection between food and our brains.
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Speaker 3: Yeah, it's fascinating. That's amazing, it really is. There really
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Speaker 3: is so much to uncover, you know. And speaking of
11:23
Speaker 3: uncovering things, yeah, I wanted to circle back to something
11:26
Speaker 3: we talked about a little bit earlier. Okay, that convenience
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Speaker 3: trap idea, you know, the Texto Colado source makes this
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Speaker 3: really fascinating connection between that trap and how our brains
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Speaker 3: are wired for instant.
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Speaker 2: Gratification, right, Like, our brains are always looking for that
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Speaker 2: dopamine hit.
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Speaker 3: Yes, that quick reward.
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Speaker 2: But how does that tie into our cognitive function.
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Speaker 3: Well, when we're constantly like bombarded with all these hyperpalatable foods,
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Speaker 3: you know, really processed stuff, our brains start to prioritize
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Speaker 3: those immediate rewards the long term benefits of eating a
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Speaker 3: really nourishing diet.
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Speaker 2: So basically we're sacrificing long term clarity for that quick
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Speaker 2: sugar rush or that you know, salty crunchy snack exactly.
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Speaker 3: And it's not just about willpower. It's like our brains
12:13
Speaker 3: are being hijacked by these foods that are designed to
12:16
Speaker 3: be super addictive.
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Speaker 2: So what can we do about that?
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Speaker 3: Well, that's where mindful eating comes in. It's about retraining
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Speaker 3: your brain to appreciate the subtle flavors of food, to
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Speaker 3: savor each bite, okay, and to really like tune in
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Speaker 3: to your body's natural hunger and fullness cues.
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Speaker 2: It's almost like hitting the reset button on our relationship
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Speaker 2: with food.
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Speaker 3: I love that. Yeah, it really is. It's about shifting
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Speaker 3: from that instant gratification to long term nourishment for.
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Speaker 2: Both our bodies and our minds.
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Speaker 3: Exactly.
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Speaker 2: Okay, so mindful eating, got it. What else can we
12:52
Speaker 2: do to kind of support these healthy habits and really
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Speaker 2: optimize our brain power?
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Speaker 3: Well, the Texto Colado piece makes another really interesting point.
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Speaker 2: Okay.
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Speaker 3: It encourages us to think about the diets of high
13:03
Speaker 3: performers in all kinds of different fields, like athletes, CEOs, artists, entrepreneurs. Yeah,
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Speaker 3: so many of them. They have these really strict nutrition
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Speaker 3: plants where they eliminate any foods that they think could
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Speaker 3: be detrimental to their cognitive function.
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Speaker 2: Interesting, so they're not just disciplined in their training or
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Speaker 2: their work. They're also incredibly disciplined about what they eat exactly,
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Speaker 2: which kind of begs the question, do these high performers
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Speaker 2: know something that we don't.
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Speaker 3: That's a great question about this.
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Speaker 2: Link between food and like peak mental performance.
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Speaker 3: Yeah, what's their secret? Yeah, spill of beans.
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Speaker 2: I don't think it's necessarily about a secret formula or
13:43
Speaker 2: one magic bullet. I think it's about recognizing that food
13:47
Speaker 2: is information.
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Speaker 3: M I like that.
13:51
Speaker 2: You know, it's the raw material that our bodies and
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Speaker 2: our minds use, Okay, to build and repair and function
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Speaker 2: at their best.
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Speaker 3: I love that food is information. It's not just about calories.
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Speaker 3: It's about providing our brains with the specific nutrients that
14:07
Speaker 3: they need to thrive exactly.
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Speaker 2: And when we start seeing food that way, it changes everything.
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Speaker 3: It empowers us to make choices that support our long
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Speaker 3: term cognitive health and help us unlock our full potential.
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Speaker 2: Awesome. Okay, so we've debunked the myth of superfoods. Yes,
14:25
Speaker 2: we've explored the dangers of the convenience trap, and we've
14:29
Speaker 2: learned some pretty cool things from the world of high performers.
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Speaker 2: What are some key takeaways that you want our listener
14:36
Speaker 2: to walk away with today.
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Speaker 3: Well, I think the biggest takeaway is that our diets
14:41
Speaker 3: have a massive impact on our cognitive health. It's not
14:45
Speaker 3: just about avoiding bad foods. It's about actively choosing foods
14:51
Speaker 3: that nourish and support our brains.
14:53
Speaker 2: And it's not just about what we eat, no, it's
14:55
Speaker 2: about how we eat.
14:56
Speaker 3: Yes, mindful eating is so important.
14:59
Speaker 2: Absolutely. I think that's a great point.
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Speaker 3: It can make a huge difference.
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Speaker 2: Okay, anything else.
15:03
Speaker 3: Yeah, I would also say that consistency is key.
15:06
Speaker 2: Okay.
15:06
Speaker 3: It's not about being perfect all the time. It's about
15:09
Speaker 3: making sustainable changes that you can stick with.
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Speaker 2: Small changes add up they really do over time, over time. Absolutely,
15:15
Speaker 2: It's a journey, not a destination exactly. Okay, And before
15:19
Speaker 2: we wrap up this deep dive, I want to leave
15:21
Speaker 2: our listener with a thought provoking question.
15:24
Speaker 3: Ooh, I love it.
15:25
Speaker 2: Kind of inspired by this point about high performers.
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Speaker 3: Okay, lay it on me.
15:29
Speaker 2: If high performers are so meticulous about their diets, Yeah,
15:33
Speaker 2: you know, because they understand how much food plays a
15:36
Speaker 2: role in their ability to perform at their best.
15:38
Speaker 3: M hmm.
15:40
Speaker 2: What can we learn from their approach?
15:42
Speaker 3: That's a great question.
15:44
Speaker 2: What insights might they have that we can apply to
15:47
Speaker 2: our own lives to unlock our cognitive potential.
15:50
Speaker 3: I love that it really challenges us to think about Yeah,
15:53
Speaker 3: not just our individual choices, but the bigger picture of
15:56
Speaker 3: food and how it impacts us exactly.
15:58
Speaker 2: What if we're all capable of it a greater mental
16:02
Speaker 2: clarity and focus, if we just pay more attention to
16:04
Speaker 2: what we're eating.
16:05
Speaker 3: That's powerful tet for thought. It really is. Literally Yes,
16:09
Speaker 3: And with that, I think we should wrap up this
16:11
Speaker 3: deep dive. OK, thank you so much for joining me.
16:13
Speaker 2: The pleasure was all mine.
16:15
Speaker 3: It's been so fun exploring this topic with you.
16:17
Speaker 2: I know this has been really interesting and to you,
16:19
Speaker 2: our listener, thank you for joining us on this deep
16:22
Speaker 2: dive into the fascinating world of food and its impact
16:25
Speaker 2: on our brains.
16:26
Speaker 3: Yes, thank you for listening.
16:28
Speaker 2: Remember, small changes can make a big difference.
16:31
Speaker 3: It can.
16:32
Speaker 2: So start incorporating some of those brain boosting foods into
16:35
Speaker 2: your diet today and see how you feel.
16:37
Speaker 3: It's amazing what a difference it could make.
16:39
Speaker 2: And keep that question in mind, what can we learn
16:42
Speaker 2: from the dietary choices of high performers. It might just
16:46
Speaker 2: help you unlock a whole new level of cognitive potential.
16:49
Speaker 3: Absolutely, it could change your life.
16:51
Speaker 2: Until next time, Keep those minds, sharpen those bellies, happy.
16:54
Speaker 3: Yes, bye everyone.
16:56
Speaker 2: It really has been a fascinating look at how food of.
17:00
Speaker 3: Our brains it have. I feel like I've learned so much.
17:03
Speaker 2: Me too, Yeah, you know, I'm definitely feeling inspired, Yeah,
17:06
Speaker 2: to make some changes to my own eating habits.
17:08
Speaker 3: Me too. It's like that's the best part of learning
17:10
Speaker 3: new things, right, Yeah.
17:12
Speaker 2: It empowers us to make positive changes totally.
17:15
Speaker 3: And you know, it's not about being perfect.
17:18
Speaker 2: It's not about deprivation. It's about progress.
17:21
Speaker 3: That's a great way to put it. Yeah, it's about
17:23
Speaker 3: making those small changes yeah, that we can actually stick
17:27
Speaker 3: with over time.
17:28
Speaker 2: And those small changes they really do add up.
17:30
Speaker 3: They do big results to a healthier brain and a
17:32
Speaker 3: happier you.
17:33
Speaker 2: Absolutely so to our listener, thank you so much for
17:38
Speaker 2: joining us on this deep dive into the amazing world
17:41
Speaker 2: of food and how it affects our brains. We hope
17:44
Speaker 2: you learned some valuable tips and tricks for fueling your
17:47
Speaker 2: brain power and unlocking your full potential.
17:50
Speaker 3: Yeah. Thanks for listening everyone.
17:52
Speaker 2: Until next time, Happy eating.
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Speaker 1: Bye, Thank you for tuning into this episode of the
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