Get The STUCK Out Austin Perlmutter, MD

We've all heard about exercise for preventing cardiovascular disease and weight gain. But where is the conversation about lifestyle modification to prevent conditions like depression? We have more than enough data to recommend diet, exercise, sleep and mindful interventions, and given the incredible damage to our health posed by conditions like depression, I think it's high time we give preventive mental health the attention it deserves. Here's the latest research on science-backed ways to boost mood and prevent depression that we should all be aware of.
Note: The information presented above is not a substitute for seeking professional medical guidance for mental health conditions. If you or someone you love is struggling significantly with poor mental health, you should get help from a qualified mental health provider.

There are thousands of molecules found in plants that are now known to impact everything from inflammation to the gut microbiome. They're called "polyphenols" and they may help explain why eating more whole plant foods is linked to better overall and brain health. For more, check out my website at Austinperlmutter.com

All of us hear about “superfoods” and amazing vitamins and minerals that will fix everything from poor memory to our mood. But what does the science say about the traits of the top foods for brain health? Here are some top takeaways:
• Food turns into the building blocks for our brains, so eating more high-quality foods may be a good recipe for a higher-quality brain
• Foods that are rich in polyphenols and antioxidants may be especially excellent for brain wellness (these are found in higher levels in herbs and spices!)
• Certain fats (omega-3s in particular) seem to be key to brain health
• Vitamins and minerals like zinc, magnesium and selenium are found in higher levels in nuts, seeds and leafy greens and are linked to better brain health, but by and large, eating a diversity of high-quality sources of especially plant and animal foods rich in vitamins and minerals seems key 
 
For more, check out my blog article https://www.austinperlmutter.com/post/brainfoods
For more free brain science, check out my weekly newsletter  www.austinperlmutter.com/newsletter 

Get the Stuck Out Shorts
 
Your brain uses more energy (by weight) than any other organ in the body. Your 86 billion neurons each contain up to a million mitochondria, responsible for generating power to keep your thoughts and consciousness running. When things go wrong, we may be at higher risk for brain diseases. So how does this complex system work, and what might we be able to do to improve it? Dr. Austin Perlmutter explains.
 
 For a comprehensive + user friendly take on brain energy, Dr. Chris Palmer's "Brain Energy" book is great! #metabolism #brainhealth #brain #neuroscience

A recent study finds that erythritol may be bad for brain health. But how does sugar impact the brain overall, and what does the research say about sugar alternatives? Should we eat more honey? How does the microbiome factor in? For a nuanced conversation specific to the recent erythritol study, check out my blog at austinperlmutter.com/blog 

Depression is a worldwide issue experienced by hundreds of millions. For years, the main theory of what was going wrong in the brain focused on the neurotransmitter serotonin. This theory is called the serotonin hypothesis, and it's based on a number of data points. But recently, researchers have questioned whether serotonin plays a central or even a major role in depression at all. In this episode, I explore:
-The current landscape of depression
-The serotonin hypothesis and issues with it
-The recent publication "The serotonin theory of depression: a systematic umbrella review of the evidence" From Nature's Molecular Psychiatry
-Other systems involved in the brain in depression like neuroplasticity, inflammation and the endocrine system
-How this research links to diet, exercise and other lifestyle factors
-Where we need to go next
Let me know what you think!