In this episode 14 protocols
▶ 4:24 Foods Rich in Omega-3s Diet “it very clear that eating foods that are rich in omega and or supplementing with omega to get above that 1 grams and ideally up to two or even three grams per day of EPA can be very beneficial for cognitive function in the short and long term.” ▷ 4:24 EPA Supplements “it very clear that eating foods that are rich in omega and or supplementing with omega to get above that 1 grams and ideally up to two or even three grams per day of EPA can be very beneficial for cognitive function in the short and long term.” ▷ 4:41 Meat and Fish Diet “The other compound that has been shown to be directly supportive of neuronal function is phosphatidylserine, which is abundant in meats and in fish.” ▷ 4:58 Phosphatidylserine Supplements “For those of you that are interested in supplementing the phosphatidylserine, it's a relatively inexpensive supplement that again is lipid-like. So it's mimicking some of the same things that you would get from food, but in higher concentration.” ▷ 6:11 Egg Yolks Diet “The primary source for dietary choline would be eggs, and in particular, egg yolks. Eggs are an incredibly rich source of nutrients for the brain.” ▷ 6:29 Alternative Choline-Containing Foods Diet “So if you're somebody who doesn't eat eggs or doesn't want to eat eggs, things like potatoes, nuts, and seeds, and grains, and fruit, they don't have as much choline as eggs, but they do contain cholines.” ▷ 6:38 Choline Supplements “In general, most people should probably strive to get somewhere between 500 milligrams and a gram of choline per day, so 1,000 milligrams.” ▷ 7:14 Creatine Monohydrate Supplements “What is the threshold level of creatine to supplement in order to get the cognitive benefit appears to be at least five grams per day. Now, the most typical form of creatine is so-called creatine monohydrate.” ▷ 8:48 Dark Berries Diet “The interesting thing about blueberries and other berries, blackberries, dark currants, any of these thin-skinned berries that are purplish in color is that they contain what are called anthocyanins.” ▷ 9:17 Blueberries Diet “But I think by now, there's enough data to support the fact that eating a cup or two of blueberries pretty often every day... that these anthocyanins are good for us, that they are enhancing our overall wellbeing at a number of different levels.” ▷ 10:10 Glutamine-Rich Foods Diet “Foods that contain a lot of glutamine are things like cottage cheese.” ▷ 10:36 Glutamine Supplements “For people that supplement with glutamine, Generally, they will take anywhere from a gram, as much as 10 grams per day. Why would they want to do that? Well, there's also some evidence starting to emerge that glutamine can help offset sugar cravings.” ▷ 25:58 Artificial Sweeteners Away From Glucose-Raising Foods Behaviors “if you're going to consume artificial sweeteners, it's very likely best to consume those away from any food that raises blood glucose levels. So if you're going to enjoy diet soda, be my guest, but do it not while consuming food, in particular foods that raise blood glucose” ▷ 28:29 Pair Healthy Foods With Metabolically Rewarding Foods Behaviors “if you want to eat more of a particular food because it's good for you, pair it with that other food that provides you a shift in brain metabolism because that's really what your brain and you are seeking even though you don't realize it.”