In this episode of Shift with CJ, the discussion dives deep into brain nutrients—key compounds that enhance cognitive function, brain health, and longevity. The host highlights various nutrients, explaining their roles and how they impact our brain's performance.

Show Notes:

The brain is a complex organ that requires a variety of nutrients to function optimally. Here, CJ outlines some of the most powerful brain-boosting nutrients:

1. Omega-3 Fatty Acids (DHA & EPA): These are found in fish oil and are crucial for brain cell membrane structure and function. DHA is essential for brain longevity, while EPA has anti-inflammatory properties that help prevent cognitive decline and diseases like Alzheimer's and dementia.
2. Alpha-Linolenic Acid (ALA): A plant-based omega-3 found in walnuts, avocados, and extra virgin olive oil. It increases brain-derived neurotrophic factor (BDNF), which supports brain cell growth and survival, improving learning and memory.
3. Beetroot Juice: Rich in nitrates, beetroot juice boosts blood flow and oxygen delivery to the brain, enhancing cognitive function and overall brain health.
4. Bone Broth: Packed with collagen, glycine, and minerals like calcium and magnesium, bone broth helps with memory consolidation, joint health, and anti-aging.
5. Berries: Full of antioxidants like flavonoids, berries reduce oxidative stress, which is linked to neurodegenerative diseases, while improving memory and cognitive function.
6. Cacao: Contains flavonoids and magnesium, which help with cognitive function, neuron growth, and reducing inflammation.
7. Choline: Found in eggs and broccoli, choline supports memory and learning by producing the neurotransmitter acetylcholine.
8. Turmeric (Curcumin): This spice contains anti-inflammatory properties and boosts BDNF levels, protecting against brain-related decline and potentially reversing cognitive issues in Alzheimer’s patients.
9. Glutathione: Known as the "master antioxidant," glutathione helps reduce inflammation and oxidative stress in the brain. It can be found in foods like broccoli, cauliflower, and liver.

Key Takeaways:

1. Omega-3s are essential for brain health—whether from fish oil or plant-based sources.
2. Antioxidants are powerful defenders against brain damage caused by free radicals, so berries and cacao should be regulars in your diet.
3. Nitrate-rich foods like beetroot juice can significantly improve cognitive performance.
4. Mineral-rich foods like bone broth can aid memory and support overall brain longevity.
5. Spices like turmeric and supplements such as glutathione can protect your brain from aging and oxidative stress.

5 Actionable Steps for Better Brain Health:

1. Incorporate Omega-3s: Add fatty fish like salmon or plant-based ALA from avocados and walnuts to your meals to enhance brain function.
2. Start your day with berries: Make a habit of adding a handful of berries to your breakfast for an antioxidant boost.
3. Drink Beetroot Juice: Try adding beetroot juice to your routine for improved blood flow and cognitive function.
4. Boost Choline Intake: Eat eggs or broccoli regularly to support memory and learning.
5. Use Turmeric in Cooking: Add turmeric to your meals or consider a curcumin supplement to reduce inflammation and protect your brain.