The Dr. Gundry Podcast
Episode 380: 4 Weird Foods Your Brain Will Thank You For
Host: Dr. Steven Gundry
Date: December 2, 2025

Episode Overview

Dr. Steven Gundry delves into four lesser-known foods that can offer significant benefits to brain health and overall wellness. This episode spotlights cutting-edge nutrition insights, robust scientific studies, and practical ways to incorporate these “weird” foods into your daily life. From fungi to fish, nuts to organ meats, Dr. Gundry discusses the science and culinary tips behind each, empowering listeners to make informed and delicious choices for cognitive vitality.

Key Discussion Points & Insights

1. Lion’s Mane Mushroom (Hericium erinaceus)

[01:05–10:45]

• Distinct Appearance and Popularity

  • Uniquely recognizable for its “big, white, fuzzy” look, not the typical cap-and-stem mushroom.
  • Increasingly available fresh due to its trending status in wellness circles.

• Core Compounds and Cognitive Benefits

  • Only known food with two unique compounds: erinacines & hericenones.
  • These cross the blood-brain barrier and may stimulate production of BDNF (brain-derived neurotrophic factor) and NGF (nerve growth factor).
  • Quote: “As the names imply, these compounds actually stimulate nerve growth... which is fundamental to the memory process.”
    — Dr. Steven Gundry [03:31]

• Research Insights

  • 2009 double-blind Japanese trial: 30 adults with mild cognitive impairment took 3g of Lion’s Mane daily for 16 weeks, showing cognitive improvement versus placebo.
  • However, effects faded after cessation.
  • Also linked with relief from depression and anxiety (possible anti-inflammatory and gut microbiome benefits).

• Gut and Immune Health

  • Rich in polysaccharides (complex sugars that feed beneficial gut bacteria).
  • Enhances immune response by supporting beneficial gut bacteria and boosting natural killer cells.

• Culinary Notes

  • Texture compared to seafood (lobster/crab/scallops); sweet, seafood-like flavor.
  • Can be grilled, pan-cooked, or used as seafood substitutes (great for imitation “crab cakes”).

• Consumption Recommendations

  • Available fresh, dried, and as extract/powder (in coffee/tea blends).
  • Emphasis on supplement quality: “Know your supplement manufacturer.” [14:42]
  • Standardized extracts and third-party testing are crucial.

• Notable Moment:

  • Dr. Gundry’s initial exposure to lion's mane was at a renowned NYC restaurant where even “picky diners... actually liked the taste of it.” [08:40]

2. Macadamia Nuts

[15:37–20:22]

• Key Nutrients

  • High in palmitoleic acid (omega-7), beneficial for satiation and satiety hormone release, bowel health, weight management, and hair/skin/nail quality.
  • Also contains dietary fiber, antioxidants, and a favorable fat profile (80% monounsaturated).

• Health Benefits & Research

  • Rat studies: Omega-7s induce fullness, prevent weight gain.
  • Clinical evidence in humans: May prevent coronary artery disease and support healthy weight (one Japanese study noted weight loss among women eating macadamia nuts vs. coconut/butter eaters).

• Cautions & Tips

  • Calorie-dense (about 200 calories in 10 nuts).
  • Serving size advice: “No more than a half a cup of macadamia nuts a day—and preferably spread them out throughout the day.”
    — Nutrition Specialist Guest [19:06]
  • Macadamia nut oil offers a concentrated source of omega-7 with fewer calories.

• Culinary Suggestions

  • Incorporate into hummus, salads, or use the oil as a salad dressing or drizzled over vegetables.

3. Tinned (Canned) Fish

[20:25–33:11]

• Why Tinned Fish?

  • Shelf-stable, affordable, loaded with protein, long-chain omega-3s (EPA, DHA), vitamin D, and minerals.
  • Quote: “Canned fish... is one of the most underrated superfoods you can buy—and I certainly agree with that.”
    — Dr. Steven Gundry [20:32]

• Omega-3 Index & Brain Health

  • Highest Omega-3 index correlates with “the biggest brains and the biggest areas of memory.”
    — Dr. Gundry [23:27]
  • Sardines, herring, and mackerel outperform salmon for increasing omega-3 index in patients.

• Best Choices

  • Sardines: Nutrient-dense, low in mercury, great calcium if eaten with bones.
  • Mackerel: High in fat, best as Atlantic/Norwegian variants (lower in mercury).
  • Anchovies: Salty umami booster, commonly hidden in Caesar salad dressings, high in calcium and protein.
    • Fun Fact: Longest-living populations in southern Italy eat anchovies “for breakfast, lunch, and dinner.” [25:50]
  • Salmon: Rich in omega-3s/vitamin D, opt for wild-caught.
  • Shellfish (clams, oysters, mussels): Great for minerals like zinc, B12, iron, manganese; mussels eco-friendly.
  • Tuna: Popular, high protein. Choose light/skipjack over albacore for less mercury.
  • Herring: Similar to sardines, larger, easy to eat canned, “a fantastic underrated alternative.”
  • Crab: Lean protein, rich in zinc/B12/copper, lower omega-3 but still valuable.

• Safe Sourcing Tips

  • Avoid farmed “organic” fish if possible (often fed corn/soy).
  • Mussels/oysters are naturally farmed and trustworthy.
  • Don’t overdo to prevent uric acid buildup (risk for gout).

4. Organ Meats

[34:59–44:31]

• Traditional and Nutritional Value

  • Historically prized (Dr. Gundry recounts family “fighting over chicken liver, gizzard, heart” as a child).
  • Rich in vitamins, minerals, essential amino acids, healthy fats.

• Neu5Gc vs Neu5Ac: The Critical Difference

  • Red meats (beef, lamb, pork) and their organs have Neu5Gc, a sugar molecule foreign to humans, triggering immune attack and inflammation.
    • “Neu5Gc... is attacked in our gut wall, joints, blood vessels, and blood brain barrier as foreign—it creates inflammation.”
      — Dr. Steven Gundry [37:10]
  • Poultry and fish share our human-compatible sugar (Neu5Ac)—no immune response.
  • High Neu5Gc intake is linked to arthritis, diabetes, dementia, heart disease, and cancer, with strongest concentrations in organ meats of ruminants.

• How to Eat Organ Meats Safely

  • Choose organ meats from poultry (chicken, duck, goose): “Foie gras... has large amounts of a cool compound called spermidine... which absolutely promote health.” [39:08]
  • Traditional fermentation of red meat organs (as in sausages, prosciutto, certain hot dogs) can help eliminate Neu5Gc:
    • “By fermenting the meat..., Neu5Gc was eliminated, pretty much gone.” [41:59]

Notable Quotes & Memorable Moments

• On Lion’s Mane Efficacy:
  “As far as we know so far, the effect is not going to be long-lasting. It's something you're just going to have to add to your repertoire.”
  — Dr. Steven Gundry [10:28]

• On Supplement Fraud:
  “About 85% of the products sold on Amazon do not contain the amount that they say they contain...”
  — Dr. Steven Gundry [13:13]

• On Caloric Density of Macadamia Nuts:
  “That's 200 calories of macadamia nuts, folks. That's not even a useful handful.”
  — Dr. Steven Gundry [18:13]

• On Fish and Cognition:
  “People who have the highest omega-3 index have... the biggest brains and the biggest areas of memory.”
  — Dr. Steven Gundry [23:27]

Practical Takeaways

• Lion’s Mane:
  Try fresh or high-quality supplements for brain and gut health, but be cognizant of dosage and product integrity.
• Macadamia Nuts:
  Enjoy in moderate amounts for omega-7 and healthy fats; use oil for concentrated benefits.
• Tinned Fish:
  Rotate sardines, mackerel, herring, anchovies, and shellfish into your meals for easy, affordable brain and heart nutrition.
• Organ Meats:
  Favor poultry organs or opt for traditionally fermented sausages if you consume red meat organ meats, to reduce Neu5Gc-induced inflammation.

Helpful Timestamps

| Segment | Timestamps | | -----------------------------------| -------------| | Lion’s Mane Benefits & Usage | 01:05–10:45 | | Supplement Quality Discussion | 13:07–14:42 | | Macadamia Nuts | 15:37–20:22 | | Tinned Fish | 20:25–33:11 | | Organ Meats, Neu5Gc vs. Neu5Ac | 34:59–44:31 |

Listener Q&A

[44:31]

• Can mushroom powders/capsules offer same benefit as whole mushrooms?
  Dr. Gundry: Both can offer some benefits, but whole mushrooms provide extra polysaccharides loved by gut bacteria. “Do both—cover your bases.”

Tone & Style

• Friendly, science-forward, practical—classic Dr. Gundry.
• Clear caveats and warnings; not afraid to “bust myths.”
• Frequent references to his own experience and clinical practice.

Summary for Non-Listeners

This engaging episode is packed with actionable science on four under-appreciated foods (Lion’s Mane mushrooms, macadamia nuts, canned fish, and organ meats). Dr. Gundry demystifies their nutritional power—particularly for the brain—offers guidance on selection/preparation, and arms listeners with smart shopping advice. The episode is accessible, science-rich, and peppered with memorable personal anecdotes and clear “do this, not that” takeaways, making it a great resource for anyone looking to optimize their brain health through simple dietary choices.