Get The STUCK Out

Creatine May Have Brain and Muscle Benefits: Initially popular among athletes for muscle growth and performance, creatine is now recognized for its potential positive effects on brain function. Naturally occurring in the body, especially in muscles, supplementation can significantly boost its levels. Enhancing Brain Function: Studies suggest that creatine supplementation increases brain creatine levels, which may counter mental fatigue and enhance brain energy metabolism. It's particularly noted for improving memory, especially in older adults, and may also boost intelligence and reasoning abilities. Specific Benefits and Safety: Research indicates notable benefits of creatine supplementation for older adults, women, and those under metabolic stress. Concerns regarding kidney health have been largely dispelled, with studies suggesting safety in young adults and chronic renal disease patients. Optimal Use and Dosage: The most studied and accessible form of creatine is creatine monohydrate, with a general consensus on a dosage of around 5 grams per day. This dosage is believed to support both muscle and brain wellness effectively. 

 This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

Alcohol use has been part of human culture for millennia. But modern research has revealed that ethanol may be a major risk for our brain health, and a potential brain booster. So, which is it? #alcohol #health #brainhealth #neuroscience

Here's my full take: https://www.austinperlmutter.com/post/what-does-alcohol-really-do-to-your-brain

Want more brain science? 

Subcribe to my newsletter! https://www.austinperlmutter.com/newsletter

This content is not intended to diagnose, treat, cure, or prevent disease. The information provided by this video should not be used as individual medical advice. You should always consult your healthcare provider for individual recommendations and treatment.

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!

In this episode of Get the STUCK Out, Dr. Will Bulsiewicz (Dr. B) explores the role of gut health on diseases like autoimmunity, allergy cancer and inflammation. We talk about the best diets to support gut health, and how the microbiome shapes us. We compare different diets (e.g keto and more plant based) for their effects on health and talk actionable strategies to improve gut health. 

You can find out more about Dr. B's new book on his website, theplantfedgut.com. 

For more tips and science on how to get your brain and body unstuck, join the thousands receiving my newsletter at austinperlmutter.com/newsletter. 

Don't forget to subscribe! 

How does nature influence our brain function?

In this episode we'll review the science connecting exposure to nature, or "vitamin N" with improvements in general as well as brain health, and the pathways that might help explain some of these findings. We'll cover the connection between nature and stress, the sympathetic nervous system and the immune system, and how our lives spent away from nature may be negatively influencing those pathways. Then we'll dive into the research connecting nature with brain function including better cognition, better interpersonal skills and even more creativity! 

Links from this episode: 

How air pollution changes our decisions: 

https://www.psychologytoday.com/us/blog/the-modern-brain/201910/how-air-pollution-changes-our-decisions

How to dose vitamin N: https://www.psychologytoday.com/us/blog/the-modern-brain/201910/how-dose-vitamin-n