Loading summary
Transcript17 lines
- [00:01]
Progressive Insurance Announcer
This episode is brought to you by Progressive Insurance. Do you ever think about switching insurance companies to see if you could save some cash? Progressive makes it easy to see if you could save when you bundle your home and auto policies. Try it@progressive.com Progressive Casualty Insurance Company and affiliates. Potential savings will vary. Not available in all states during Memorial Day at Lowe's Shop Household must haves for less save $80 on a char broil performance series 4 burner grill to chef up something plus get up to 45% off select major appliances to keep things fresh. Our best lineup is here at Lowe's. Lowe's we help you Save valid through 527, while supplies last selection varies by location. See Lowes.com for details.
- [00:47]
Lowe's / VRBO Advertiser
Visit your nearby Lowe's. You know what they say early bird gets the ultimate vacation home. Book early and save over $120 with VRBO, because early gets you closer to the action, whether it's waves lapping at the shore or snoozing in a hammock that overlooks, well, whatever you want it to so you can all enjoy the payoff come summer with VRBO's early booking deals. Rise and shine average savings $141 select homes only.
- [01:27]
Dr. Gundry
As a heart surgeon turned longevity researcher, I've spent decades studying what keeps our bodies and our brains performing at their peak. Today, I'm going to share the five foods that I believe are absolute game changers for your cognitive health. And a couple of them might seriously surprise you. If shopping for healthy foods feels overwhelming, it's time to upgrade your grocery store. Thrive Market the online healthy marketplace makes it simple to find cleaner, better for you versions of your favorite foods, all delivered right to your door. Ready to make healthier choices easier? Go to thrivemarket.comgundrypodcast for 30% off your first order, plus a free $60 gift.
- [02:24]
If you've read my new book, the Gut Brain Paradox, then you know this simple truth. The way to a sharper brain starts in your gut. So today I'm sharing five foods that do wonders for both your gut and your brain, starting with one that most people avoid. Chicken skin and chicken livers. Yes, that boneless, skinless chicken breast is not the way to good gut health and brain health. Instead, the chicken skin, which you've been told to stay away from, and the chicken livers, which are kind of thrown in the trash, are actually loaded with a really cool polyamine called Spermidine. And I'll let you guess where that name came from. Spermidine is one of the most Important, powerful anti aging compounds that we know of. In fact, a 2021 Cell Report study found that dietary spermidine improved cognitive performance in older adults, in humans and in animal studies, it enhanced mitochondrial function and triggered autophagy. Your cell's natural cleanup process, believe it or not. That's why I developed an entire program called the chicken and the sea diet in my new book, the Gut Brain Paradox. It's a modified carnivore plan that the outline is in the new book. It's full of spermidine rich proteins that have a variety of benefits. You know, I spend quite a bit of time in Italy, in the south of France, and I've always been fascinated by the amount of chicken liver pate that is served, particularly in Tuscany. And you go, well, what the heck? Why are they doing all that? Lo and behold, chicken livers are one of the highest sources of spermidine that you can eat. In fact, usually at least once a week, I will have a chicken liver salad as my dinner. In fact, I have a favorite restaurant in Paris in the Marais district, where I have a chicken liver salad. Every time I go to Paris, you're going, what the heck? That sounds crazy. And yet why would all these restaurants have chicken livers on their menu? It's because they're pretty doggone smart and know that that's a great source of spermidine. And please, please, please do not buy the boneless, skinless chicken breasts. Get the skin. In fact, I have many patients who actually buy chicken skin from their butchers because they're busy taking off the chicken skin. Cause nobody wants it. And it's the best part, believe me. I've seen patients suffering from memory issues, low energy, and even mood swings feel like new people following the chicken and the seed diet in the new book. Sometimes in just a few weeks, it's actually remarkable. And I actually profile one of my patients in the new book. All right, number two. All right, so you don't want chicken livers and you just are a little queasy about chicken skin. Wild shrimp, sardines, anchovies, small fish like pollock or red mullet. The sea part of the diet. And it's a gut brain dream team. These are small, wild caught seafoods that are low in mercury and rich in omega 3s like DHA and EPA, which are critical for brain development, focus and mood balance. In fact, your brain is about 70% fat. And as I remind my patients, if you're in an argument with your significant other, you're allowed to call them a Fat head and I'll back them up. Half of the fat in your brain is a long chain omega 3 fat called DHA. And as I profiled in many of my books, the more DHA you have in your brain, the bigger your brain is and the more intelligent and memory capabilities you have. And the larger your memory centers called the hippocampus are, the less dha, the more shrunken your brain is. I wish I was making this up, but I'm not. Look it up. And the smaller these memory centers are the hippocampus. So your mom was right when she said fish is brain food. She didn't know why she was right, but now we have the science to back it up. Now, the other important part about the chicken and the sea diet is you and I share a sugar molecule that lines the wall of our gut, that lines our blood vessels, that lines our joints, that lines our blood. Brain barrier called Neu5 capital A C. That's what we make. That's the lining of our gut. It's also in poultry and it's also in fish. Now, sadly, beef, lamb, pork and milk contain a very similar sugar molecule called Neu5GC that differs by one molecule of oxygen. That difference, believe it or not, is critical. When we humans eat neu5gc containing foods, we view it as inflammatory, we hate it, we make antibodies to it, and we attack it. The bad news is, because these two sugar molecules are virtually identical, Neu5GC, the bad guy, can be incorporated into the wall of our gut, into our blood vessels, into our joints, into our blood brain barrier, and we attack it. In fact, studies show that the more Neu5GC containing foods we eat, the more we displace Neu5AC from these structures and the more inflammation we get, the more neuro inflammation we get, which is not a great thing. In fact, I have patients who adapt the carnivore diet where they primarily eat beef and pork and lamb. And they feel great, but their inflammation markers to a person climb and climb and climb. And when we change them over to the chicken and the C diet with NEU5AC, they still feel great, but their inflammation markers plummet. And that's why a modified carnivore diet that I developed for the gut brain paradox works so well. And just remember that that's not what you want in NEU 5 GC Foods. Is there a way around? Yes, there is. It turns out the fermentation process of inoculating sausages, meats, with bacteria. The bacteria will ferment neu 5 GC. And they will also produce polyamine spermidine. So true. Sausages that have been fermented. So how do you find those? You look for the words lactic acid cultures. If you see those words, that's what you're looking for. And luckily we're beginning to see more and more of these traditionally made sausages in Europe. Like in Italy, like in Portugal, like in France. These are safe to eat even. Believe it or not, certain of the hams that are made in Italy, like, well, like 5J. Ham in Spain is devoid of neu5GC. And prosciutto. True prosciutto di Parma is devoid of neu5GC. So there are ways around this and I specify all that in the gut. Brain paradox. Learning a new language can feel intimidating.
- [10:52]
Trust me, I get it. But this language app I'm using, Babbel, makes it practical, fast and actually enjoyable, even for me. Who isn't the greatest at learning new languages?
- [11:03]
Just ask my wife.
- [11:04]
Penny Babble's quick 10 minute lessons also fit into my day and focus on real conversations that I could actually use. For example, I'm in the south of France right now and actually ordered my meals in French. Well, for the most part, when I went out to restaurants. What's really cool about Babbel is that it's built by real language experts, not just gamified exercises. It helps you start speaking with confidence in as little as three weeks. And right now, get up to 60% off your subscription at babbel.com gundry that's B A B-B-E-L.com gundry rules and restrictions may apply.
- [11:52]
All right, number three. Aged cheeses like Parmesan or sheep cheese, pecorino cheese and aged cheeses that are raw cheeses like Guyere or Compte also are devoid. Number one of neu5gc. The bacteria have eaten them and are loaded with polyamines that support your brain function and your mitochondrial health. So cheese for brain health, cheese for heart health. You're right. It actually works. As you know, I study many long lived people and the thing that has shocked me, I guess, is that almost all of these communities eat a huge amount of fermented dairy products, primarily fermented goat and sheep cheeses. And they eat fermented sausages and fermented meats. Exactly what supposedly we're supposed to avoid. So spermidine, you get probiotics. Believe it or not, prosciutto is loaded with friendly bacteria. Who knew that's what's good for you in these fermented products. The other great thing about fermentation in cheeses is the lactose has actually been eaten by the bacteria. So most cheeses are completely lactose free. The other great news is that most of these cheeses are made out of casein 18, 2 milk, eliminating the inflammatory casein A1 milk that most of our cows in America make. In the Sardinian blue zone, where centenarians are known for their cognitive longevity, people eat pecorino cheese every day. In fact, Sardinian pecorino cheese is well known for its longevity producing properties. Now get this. These cheeses will also support the production of gaba, the calming neurotransmitter that plays a role in suppressing anxiety and depression. Now, unfortunately, without the right gut environment, gaba can't be produced properly. So eating gaba in these cheeses is one way around that problem. Again, I spell all this out in the gut brain paradox. All right, number four, perilla oil. Perilla seed oil is the number one oil of Korea and in most of China. Now you go perilla oil. I've never seen perilla oil. So you've seen the perilla plant. I guarantee it. Perilla plant is the coleus plant, that very beautiful ornamental plant that you often grow in your gardens or in the house. It's got these beautiful colored leaves and it's an ornamental plant with us. But it's a seed that produces perilla oil. What's so unique about perilla oil? Perilla oil is almost exclusively a short chain omega 3 fat called alpha linolenic acid. Now you're hearing the word seed oil. Let me assure you that all seed oils are not the evil empire. In fact, perilla seed oil has been shown to encourage the growth of my favorite gut buddy, that keystone species, Achermansia mucinophilia, one of the most important gut bacteria to support your intestinal lining. And as you know, a healthy intestinal lining means less inflammation, which can help your brain function more clearly. It also has rosmarinic acid. Yes, Rosmarinic acid comes from rosemary. And rosmarinic acid promotes GABA signaling, helping reduce toxicity in the brain and supporting a calm, balanced mood. Moreover, animal studies, and now studies in my lab with humans, show that the consumption of perilla oil dramatically lowers the amount of LPSs, those little pieces of you know what, that are one of the biggest drivers of inflammation in humans and animals. And perilla oil blocks the absorption of LPSs. And it's amazing when I see this happen in my Patients. I personally mix perilla oil with olive oil and MCT oil for a brain boosting salad dressing and I suggest you do the same. It's getting easier and easier to find perilla oil. It's in almost all Asian grocery stores, it's on the Internet, on Amazon, and it's really quite inexpensive. So give it a try. It has a very neutral flavor. Finally, number five of brain boosting compounds, dark chocolate. Yes, chocolate made the list, made the top five. Now, dark chocolate greater than 72% cacao or higher, and preferably higher is better, is loaded with polyphenols which support your gut flora and support brain function. In fact, one study cited in the book found that just eating 30 grams of dark chocolate daily for three weeks increased microbiome diversity. In other words, the more kind of tropical rainforest of bacteria you have in your gut, the better off you are. It improved focus and it boosted mood. Now even better, your gut bugs might ask for chocolate. Literally, certain strains of gut bacteria can signal your brain via the vagus nerve to crave polyphenol rich foods like cacao. So the next time you need a chocolate fix, don't fight it. Your gut buddies are asking for it. But please, the lower the sugar content in your chocolate, the better it is for you. Finally, if you see the word dutched chocolate or milk chocolate or alkalized chocolate, run the other way. All the polyphenols have been neutralized, so it's worthless for what you're actually eating it for. So when chosen wisely, chocolate is good for your mood, your memory and your microbiome, the three M's that we're looking for. So if you want sharper thinking, better memory and a more balanced mood, don't start with your brain, start with your gut. To learn more, just check out my new book, the Gut Brain Paradox, where I lay it all out, including the full chicken in the sea diet.
- [19:08]
Now it's time for the question of the week. The question comes from obertyounger over on YouTube. On my episode about eggs, he asked, I have pickled eggs many years using a base from pickle or pepper juice from a store from different sauces like hot sauce. Are these eggs any better? Well, there's really no way to actually ferment an egg. You can certainly pickle them, but you're not probably going to get any increased benefits. On the other hand, both pickle juice and olives contain bacteria which have been shown to improve the microbiome. And the good news is hot sauce, particularly if it's fermented which it should be, is going to be good for you for the same reason. Great question. Now it's time for the review of the week. A review from Mariana Bladekas, who recently wrote in to share her story. She said, I am so grateful to you. Your books, podcasts and YouTube videos that I watch every week. You have been truly a lifesaver for me and I'm sure many thousands of others thank you so much for your dedication to educate others. I am forever grateful to you. Well, thank you, Mariana. As you probably know, the reason I do this is because you're right. Thousands and thousands of people have benefited from my advice. And you know, I operated on 10,000 people as a heart surgeon, but I can reach so many more people and give them so much better health through these media. And thank you for that. And in fact, if you're liking what you hear, please like our podcast, send it to others because the more we alert people, the more people like Mariana will be writing a review. Maybe is going to be your review next time.
- [21:14]
At first I didn't think it was real. I woke up to this blinding light and I was transported to another place. Pluto tv.
- [21:23]
Then I heard a voice.
- [21:24]
Come with me if you want to live. There were thousands of movies and shows and they were all free. The truth is, it's just so Beautiful on Pluto TV. Free streaming of Terminator 2 Fringe Arrow. The 100100 Mex files may cause excitement, loss of sleep, and sudden belief in extraterrestrials. No credit cards or alien encounters necessary. Pluto TV stream now pay Never.
- [21:48]
That's a wrap on today's episode. And before you go, I want to leave you with one task. If anything you heard today made you think, made you want to dig deeper, or gave you something you're going to pass along to someone you care about, please take 15 seconds and leave. A five star rating and review on Apple Podcasts or Spotify. I know that sounds small, but those reviews are how Apple and Spotify decide which shows to surface to new listeners. And this show only grows when people who've never heard of it suddenly find it. That person finding this podcast today could hear something that genuinely improves their life or the life of someone they love. Maybe even saves one. Everything I share here comes from my research when writing my next book and my clinics, where I've been seeing patients six days a week for over 25 years, working with nutrition and supplements as the primary treatment. This is real world medicine. Help me get it to more people. And thank you, truly. Thank you. I'm Dr. G, and I'm always looking out for you.
- [23:04]
Progressive Insurance Announcer
You're listening to this podcast, so I know you've got a curious mind. Here's a helpful fact you might not know yet. Drivers who switch and save with Progressive save over $900 on average. Pop over to progressive.com, answer some questions and you'll get a quick quote with discounts that are easy to come by. In fact, 99% of their auto customers earn at least one discount. Visit progressive.com and see if you can enjoy a little cash back. Progressive Casualty Insurance Company and national average 12 month savings of $946 by new customers surveyed who saved with Progressive between June 2024 and May 2025. Potential savings will vary.
- [23:44]
Lowe's / VRBO Advertiser
Aprobecha los ahoros de Memorial Day en
- [23:46]
Progressive Insurance Announcer
lo s y compra los vasicos pare logar pormenos Ahoro Parria's Char Royal Performance Series Ademasa Horas.
- [24:13]
Lowe's / VRBO Advertiser
Early birds Always rise to the occasion for summer vacation planning because early gets you closer to the action. So don't be late. Book your next vacation early on verbo and save over $120. Rise and shine average savings $141 select homes only.