The Neurogenesis Diet - Dr. Brant Cortright - Talks at Google

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The Neurogenesis Diet | Dr. Brant Cortright | Talks at Google

  1. Introduction: Dr. Brant Cortright, a clinical psychologist and professor at the California Institute of Integral Studies, discusses the concept of neurogenesis, which challenges conventional views on brain growth and development.

  2. Neurogenesis Defined: Contrary to the belief that the brain stops growing in early adulthood, it was discovered in the late 1990s that the brain continues to produce new cells throughout life. This process is called neurogenesis.

  3. Impact of Neurogenesis: A high rate of neurogenesis is associated with cognitive enhancement, rapid learning, and emotional resilience. Conversely, a low rate is linked to cognitive decline, memory problems, anxiety, stress, depression, and lowered immunity.

  4. Holistic Approach to Brain Health: Experiments with mice showed that a holistic environment, including a good diet and physical activity, increased their rate of neurogenesis by five times. The book promotes a multi-dimensional approach to brain health, emphasizing the importance of diet, exercise, sleep, and stress management. Dr. Cortright emphasizes that a multi-dimensional approach to brain health is more effective than isolated interventions. In essence, Dr. Cortright's holistic approach underscores the interconnectedness of various facets of our lives and how they collectively influence our brain's health and capacity for growth.

  5. Dietary Recommendations: Foods and substances like bioflavonoids, turmeric, green tea, omega-3 fatty acids, and others can increase the rate of neurogenesis. On the other hand, high carb, low-fat diets, and caffeine can be detrimental to brain health.

    • Bioflavonoids: Compounds like Chrisitan, Epogen, luteolin, and hesperidin, which might not be commonly known, can boost neurogenesis.
    • Spices and Teas: Turmeric (or its active compound curcumin) found in curry spice, green tea, and red sage or salvia have properties that support brain health.
    • Berries: Goji berries and mulberries are among the fruits that can enhance the brain's ability to produce new cells.
    • Omega-3 Fatty Acids: Essential for brain health, these can be found in fish and certain plant sources. They contrast with the oxidized fats that are detrimental to the brain.
    • Dietary Shifts: Dr. Cortright critiques the American high-carb, low-fat diet, suggesting it's harmful to the brain. This diet, popularized in the 1950s, is now being linked to health epidemics like obesity and diabetes. He recommends a diet richer in good fats and lower in carbohydrates.

  6. Exercise: Physical activity, especially sustained exercises like running, can significantly boost neurogenesis. However, high-intensity interval training might not have the same effect. It's essential to engage in consistent, moderate exercise for optimal benefits.

  7. Sleep: A full night's sleep is crucial for brain health. During deep sleep, the brain clears out toxins, including beta-amyloid plaques associated with Alzheimer's disease. Inadequate sleep can lead to cognitive decline and reduced neurogenesis.

  8. Stress Management: Chronic stress can degrade the brain, reducing neurogenesis and releasing harmful compounds. Engaging in mindfulness practices, meditation, and maintaining loving, supportive relationships can counteract these effects and promote a healthier brain.

  9. Spiritual Practices: Engaging in spiritual practices, whether they be devotional prayers, bhakti practices, or other forms of meditation, can have a profound effect on the rate of neurogenesis. Both mindfulness and heart-opening practices are emphasized for their robust impact on brain health.