transcript of “287 with brant cortright” - bulletproof · bulletproof radio podcast #287, brant...

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Transcript of “287 with Brant Cortright”

Bulletproof Radio podcast #287

Bulletproof Radio Podcast #287, Brant Cortright

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Speaker1: BulletproofRadio,astateofhighperformance.

DaveAsprey: Hey.It'sDaveAspreyofBulletproofRadio.Today'scoolfactofthedayisthatblindpeoplecanhearwhatfaceslooklike.Now,ifthatsoundsalittleweird,letmetellyouwhy.Whenblindpeopleuseadevicethatproducesdifferentsoundswhenitcrossesdifferentcurvesandplanes,uh,thesamepartoftheirbrainlightsupasyouuseforseeingpeople'sfaces,soblindpeoplecancreatementalimagesofeverythingtheyhear,andthoseimagesarethoughttobeverysimilartowhatyouorIseeinourperipheralvision.Uh,thisisaprettyamazingthingyoucandowithneuroplasticity,butthe,themindwillfindaway.

Itallstartswithyourwebsite.Bulletproofexec.comiswhereIstarted.ThewebsiteisimmenselyimportanttoBulletproofbecausethat'showwehelpmillionsofpeopleeverymonth.Growingyourbusinessstartswithastunningwebsite.Nomatterwhatbusinessyou'rein,Wix.comwillhavesomethingtohelpyoucreateakick-asswebsite.Wix.comisacloud-baseddevelopmentplatformthat'susedbymorethan70millionpeoplethroughouttheworld.Youcandoityourself.Youdon'tneedtobeaprogrammerordesigner,andtheyhavehundredsofdesigner-made,customizabletemplatestochoosefrom.Thereareeasydrag-and-dropfeatureswithnocodingneeded,andyoucangetyourwebsitelivetodaywithmobileoptimization,securehosting,SEO,24/7supportandmoretohelpyoubuildyourcompanythewayIdid.It'seasyandtheresultisstunning.

Also,checkoutthestoriesonWix.comtoseerealsuccessstoriesofpeoplewhohaveusedWixtobuildgreatwebsites.GotoWix.comandsignupforanentirelyfreeaccounttoday,nocreditcard'srequired.That'sWix.com,W-I-X.com.Checkthemouttoday.

Beforewegetgoingontoday'sshow,doyouknowaboutBulletproofUpgradedAging?ThisisoneofthesupplementsIdon'ttalkaboutverymuchthathasanimpactonthewaythemitochondriainyourbodywork.Itactuallychangestheratioof2chemicalsinitsothatyoucanhavemoreenergyinthecells,anditalsohelpsyoumaintainregularbloodsugarinaverydramaticway,aswellashelpsyourbrainfunctionwellattimeswhenyoumighthaveexcessiveglutamates,inotherwords,whenyou'vebeendosedwithChineserestaurantsyndromefromMSG.So,thisisoneofthesupplementsthatjustmaintainsahealthybrain.It'sgot4differentmechanismsofanti-aging,andit'ssomethingthatI'vetakeneverydayforseveralyearsnoweversincewecameout,andI,Ireallyappreciateit.SothatisUpgradedAging,andifyouhaven'tgivenitatry,it'stotallyworthit.

Today'sguestisaprofessorofpsychologyattheCaliforniaInstituteofIntegralStudies.He'stheauthorofthenumber1internationalbestseller,TheNeurogenesisDietandLifestyle,UpgradeYourBrain,UpgradeYourLife,AHolisticApproachtoOptimizingBrainHealth.Now,already,youcantellthere'sgottobeareasonthathe'sontheshow,


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andthereasonis,well,we'retalkingaboutbrainupgrades.HowcanInottalkwithhim?AndhisnameisBrantCortright.

Brant,welcometotheshow.

BrantCortright: Thankyouforhavingme.It'sapleasuretobehere.

DaveAsprey: You'reareallyinterestingguybecauseyoulookatbrainhealthandneuroscience,butyoualsolookattherapy.Howdidyougetintomixingthosethingstogetherbecause,usually,yougetlikesortofthesoftertherapysideoryougettheharderlike,uh,"Idissectratbrains"kindontheside,butyou've,you,you'reneitheroneofthosepurely?Wha-How'dyoudothis?

BrantCortright: Yeah,that'sright,Igotintothisreallythroughconsciousnessandthroughreallyakindofpsycho-spiritualapproachtopsychology,andsoreallylookingateverylevelofourconsciousness,mind,body,heart,spirit.AndalthoughI'vereallybeenfocusedonpsychotherapyformany...alongtimeandalsomeditation,I'vecometotheconclusionthatIactuallyhaveunderestimatedtheroleofthebodyand...

DaveAsprey: Yeah.

BrantCortright: ...particularly,thebrainandthatthequalityofourconsciousnessisintimatelytiedtothequalityofourbrain,andviceversa.Andsoitturnsoutthatthere'sbeenalotofveryrecentneurosciencestufflookingathowsomeofthesesoftthingshaveahugeimpactonourbrain.Particularly,thisdiscoveryofneurogenesishasbeenIthinkarealgamechangerintermsoflookingatbrainhealthandthewholequalityofourlife.

DaveAsprey: Whatisneurogenesisthewaywe'retalkingaboutit?

BrantCortright: Good.Soneurogenesisistheprocessofmakingnewbraincells,thebirthofnewbraincells.It'sthegenerationofnewneurons.Anditusedtobethoughtthatthebrainstoppedgrowing,stoppedmakingnewbraincellsoncewe'reinourearly20'sorso,and,afterthat,itwasjustoneslowdeath.

DaveAsprey: Now,Iknowyou,youwenttoUCSantaCruz,soyouwerestillkillingbraincellsinyour20'sasfarasIunderstandit,right?

BrantCortright: Uh,well,psychedelics?

DaveAsprey: (laughs)

BrantCortright: Idon'tthinktheytotallykillthebrain,but-

DaveAsprey: That'safairpoint.


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BrantCortright: (laughs)Yeah.

DaveAsprey: [inaudible00:05:03]So,sothat'sjustbeenproven,and,andthatwasonlyinrecenttimewhenweunderstoodthatneurogenesishappened,right?Howrecentlywasitwhenwefiguredthatout?

BrantCortright: That'sright,thelate1990s...

DaveAsprey: Yeah.

BrantCortright: ...theydiscoveredthat,actually,wemakenewbraincellsthroughoutourentirelifetime,andtheydidn'tknowwhatthemeaningofthiswasuntiljustafewyearsago.Soitturnsoutthatyourrateofneurogenesisisprobablythemostimportantbiomarker...

DaveAsprey: (laughs)Yes.

BrantCortright: ...ofbrainhealththatsomepeoplehaveneverheardof.So,alittlerateofneurogenesis,thatis,alittlerateinwhichthebrain'smakingnewbraincells,isassociatedwithcognitivedecline,withmemoryproblems,withanxiety,withstressandwithdepression,evenloweredimmunity.Andthehighrateofneurogenesis,thatis,ahighrateatwhichthebrainismakingbraincells,isassociatedwiththeopposite,withcognitiveenhancement,withrapidlearning,rapidproblem-solvingandwithrobustemotionalresilienceandwithprotectionagainststress,anxietyanddepression.Anditturnsoutthatjustabouteverybodycanincreasetheirrateofneurogenesisbyabout5times,probablyevenmorethanthatbecausesomeofthescienceislaggingbehind.Andthisdifferenceintherateofneurogenesishasaprofoundeffectonthequalityofourlife.

DaveAsprey: Sothe,thereasonthatI,Iwassoexcitedtohaveyouonas,asaguestisthattherearehundredsofthousandsofpeoplelisteningtothisrightnow,mostofthemareinterestedin,inincreasingtheirperformanceonewayoranother,notjust,youknow,athleticperformanceoratwork,but,basically,whenyoucanperformbetteratwhateveryouwanttodo.Ifwhatyouwandorightnowissleep,thenyou'llhavebetterperformanceinsleep.Like,likeit'saboutdoing[everythingelse00:06:57]better.

Buttheimpactofwhatyoujustsaid,"5timesbetterabilitytolaydownyourbraincellswhenyouneedthem,5timesmorebrainplasticity,"that'snotalittlechange.Thatisgamechanging.Thatmeans1unitofmeditation,ifyou'retryingtolearntomeditate.Itmeansyoucouldhave5timesmorechangesinthebrainforthesameamountofwork.

Now,I'mlazy,verylazy,andIwouldrathergetmoreoutof1minuteofmeditationthanless,andIthinkeveryonelisteningwould,too,and,andsotellmemoreaboutthis"5times."WhatdoIhavetodotoget5timesmoreneurogenesisforwhateverI'mdoing,whetherit'sanykindoftrainingorjustwhatever?


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BrantCortright: Yeah.That'sthemillion-dollarquestion.Letmetellyouabout1experimenttheydid.Theytookmiceandtheygavethem,really,aholistictreatment.Theapproachofthisbook,it'saholisticapproachtobrainhealth,right,body,heart,mind,spirit.Theygavethesemiceaholistictreatment.Theydidn'tcallitthat.That'smywordforit.Theycalleditan"enrichedenvironment,"sotheygavethemagooddiet,theygavethemrunningwheelstoexerciseon,theygavethemlotsofnovelenvironmentstoexplore,nestingmaterials,alotofotherfriendlymicetoplaywithandmeetwith,andtheyfoundoutthattheyincreasedtheirrateofneurogenesisby5timesandthatthepartofthebrainthatgrowsnewbraincells,thehippocampus,was1/6bigger.

Now,that'salotofcomputingpower.Andthesemicehadbigcognitiveadvantagesovertheirnormalneurogenesisratepeersandtheyhadbigemotionaladvantagesaswell,again,bigprotectionfromstress,anxietyanddepression.Soitturnsoutthatit'sthewholepicture.It'sallofittogetherthatworks,thatbody,heart,mind,spirit,bystimulatingthebraininalloftheseways,theyallworktogethersynergisticallymuchmorepowerfullythanifwejustdoitoneatatime.

DaveAsprey: Uh,oh,this,thisissomethingthatwecanfocusonhere.Thereareahugenumberofpeople,includingmebecause,um,Icomefromlikeawesternscientificbackground,computerscience,informationsystems,artificialintelligence,decisionsupport,andyou'resupposedtoonlytest1variableatatime.

BrantCortright: Mm-hmmm(affirmative).

DaveAsprey: Likearen'tyouviolatingSciencewithacapitalS?

BrantCortright: Well,they'vedoneboth.


BrantCortright: Theyhavetested1thingatatime...

DaveAsprey: Yeah.

BrantCortright: ...andthentheycomparedthatwithtestingafewthingsatatime.So,forexample,eatingaparticularfoodor,or,orrunning,forexample,thebrainwillexplodewithnewbraincells.It'saverypowerfulneurogenesisincreaser.However,abouthalfofthosenewbraincellsdieoffprettyquickly.Thebrainprunesthemprettyquickly,unlessyoudootherthingssuchaseatingotherkindsoffoodswhosefunctionistoincreasethesurvivalofnewneurons.

DaveAsprey: Sotheremightbesynergiesbetweenthesethings?

BrantCortright: Yes.


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DaveAsprey: Andtestingonlyoneatatime,it,it'slikebakingbread,right?IfIwasgoingtobaketheflourandIwasgoingtobakethewater,andnothingeverhappens,butifyoumixthemandthenyoubakethem,magically,yougetbread.Uh,isthatmoreofthemodelthatwe'regoingdownforthebrain?

BrantCortright: That'sit.

DaveAsprey: Okay.

BrantCortright: That'sitexactly,thatdoing1thingisbetterthannothing,butdoingseveralthings,workingatitfromallthesedifferentperspectives...

DaveAsprey: Yeah.

BrantCortright: ...hasthissynergisticeffect,yes,sothatyougetthenclosetoa100%survivalrateofthesenewbraincells.

DaveAsprey: Okay.Tellmethesegoods.(laughs)I'vegottoknow.

BrantCortright: (laughs)Okay,sothere'sachapterinthebookonbodyandallthephysicalthingswecando.There'sachapterinthebookontheheartandemotionalfactorsinthis.There'sachapteronthemindandmentalexercises,thementalthingswecando,andthere'sachapteronspiritandspiritualpracticesthatalsohave,uh,aneffectonthis.Butthere's,uh,there's1chapterjustondietbecausedietisoneofthemostimportantdimensionsofallthis.So,youknow,ifyouwanttobuildabeautifulhigh-endhouse,youhavetousehigh-qualitymaterials,right?


BrantCortright: Youcan'tuserottingwoodordecayingwood.Youusehigh-qualitylumber.Andit'sthesamewiththebrain.Weneedtousehigh-qualitybuildingmaterials.SoIthinkofthisasreallyatwofoldstrategy.Oneistodecreasethingsthatareneurotoxicandslowdowntherateofneurogenesis.

DaveAsprey: (giggles)

BrantCortright: Andtheotheristoincreasethosefoodsandactivitiesthataccelerateourrateofneurogenesis.Otherwise,it'slikesteppingonthebrakeandtheaccelerator...

DaveAsprey: Yeah.

BrantCortright: ...atthesametime.

DaveAsprey: Whataretheneurotoxinsthatweshouldavoid?


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BrantCortright: Goodquestion,becauseweliveinareallyneurotoxicworld,andwehaven'tknownthisuntiljustthelastfewyears,it'slikewe'veallstumbledintothisinstantly.

DaveAsprey: Mm-hmmm(affirmative).

BrantCortright: Right?200,000yearsago,thebraingotits,youknow,this,thissizeinhumanbeings,inhomosapiens,andit'sjustbeenkindofrandomdevelopmentupuntilnow.Wedidn'tknowthatindividualbraincellsexisteduntilahundredyearsago.Sowhatincreasestherateofneurogenesisandwhatdecreasesit?Thesearebrandnewthings.Like,thepast5-10years,Imeanthisis...

DaveAsprey: Verynew.

BrantCortright: ...sonewthatmostneuroscientistdon'tevenknowthis.And,Imean,oneofthereasonsforwritingthisbookwasI'vealwaysthoughtlikepsychologyistooimportanttobelefttopsychologists.


BrantCortright: Likeeverybodyneedstoknowaboutthestuff.

DaveAsprey: That'sagreatquote.

BrantCortright: (laughs)Andit'sthesamewithneuroscience.

DaveAsprey: Yeah.

BrantCortright: Neuroscienceistooimportanttobelefttotheneuroscientists.Everybodyneedstoknowthestuff.So2thingsthatreallydecreasetherateofneurogenesisarebad,unhealthyfats...

DaveAsprey: Yes.

BrantCortright: ...andsugarandcarbohydrates.Now,IknowyouthisfromBulletproofdiet.Um,thegovernmentguidelinesarounddietfromthe'60sonhasbeenjusttheopposite,right?It'sbeenlow...

DaveAsprey: Yeah.

BrantCortright: ...fatandhighcarbohydrate.Andwenowknowthisistheexactoppositeofwhatweneedandthatthisoriginaldietwasbasedonnotonlybadscienceby[inaudible00:13:27],butitwasalsobasedonfailingtodistinguishbetweengood,healthyfatsandbad,unhealthyfats.

DaveAsprey: Yep.


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BrantCortright: Bad,unhealthyfatsareessentiallyoxidizedfats,thetransfat,ofcourse,but,basically,oxidizedfats.

DaveAsprey: Which,whichmeansheat,lightorair,right?

BrantCortright: Heat,right,exactly,exactly,wheretheygorancid.Andsowhenthoseoxidizedfatsgetintoyourbloodstreamwhenthey'reabsorbed,whattheydoistheyoxidizethecholesterolinyourbloodstream,andthatoxidizedcholesterolproducesheartdisease,producesatherosclerosisanditproducesinflammation.Andinflammationisoneofthethingsthatjustslowsneurogenesistoacrawl.

DaveAsprey: Whenwasthelasttimeyouatefriedfoodatarestaurant?

BrantCortright: Uh,um,itwasacoupleofyearsagoatthispoint...


BrantCortright: ...whenI,whenIstartedresearchingthisbook.Imean,Ihatetosaythis.Iusedtolovefishandchips.


BrantCortright: Ijustusedtolove-

DaveAsprey: Ittastes,ittastesgood,but,man,for...

BrantCortright: Yeah.Yeah.

DaveAsprey: ...thebrain?Noway.(laughs)

BrantCortright: IthinkIstillloveit,butI,I[inaudible00:14:39]...

DaveAsprey: Yeah.

BrantCortright: ...right?Wedon'twanttocookwithvegetableoils.Right?

DaveAsprey: Uh-huh(affirmative),veryimportant.

BrantCortright: Wewanttocookwithcoconutoil,butter,ghee,lard,[aloe00:14:49].Um,wewanttoavoidcooking,uh,asyou'resaying,friedfoods,um,and,instead,wewanthealthyfats,sothatmeansavocados,nuts,grass-fedbeef,pasturedchicken,wild-caughtfish,um,pasturedeggsanddairy.

DaveAsprey: I'dsaywehavesomeagreementonthehealthyfatsources.Uh,those,thoseareallatthehighendontheBulletproofroadmap.And...


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BrantCortright: Perfect.

DaveAsprey: Andit's,it'sinterestingbecauseyou'reoneofthefewresearchersthatI'vecomeacrosswitha,agoodacademicbackgroundwhoalsotalksaboutthespiritualeffectofthis,andsoyou,youtalkaboutbody,mindand,andspirit,uh,aswell.Andsowheredoyoufeelitfirst?Le-let'ssayyoueatsomeoftheseneurotoxicoxidizedfatsof,say,cornoil,uh,canolaoil,soybeanoil,uh,you,youknow,youhaveyourfriedonionringsorwhatever,uh,atarestaurantthat'sbeenfryinginthatsamefatmaybefordayssoit'sentirelyoxidized.Sowhere,wheredoyoufeelitfirst?Isit,uh,likephysical,orisit,isitlikemental?Isit,isitemotional?Isitspiritual?Li-likewhathappensfirstwhen,whendoyouperceivethis?

BrantCortright: That'saquestion.Itprobablydependsoneachperson...

DaveAsprey: Yeah.

BrantCortright: ...andkindofwherethevulnerabilitiesareintheirsystem,butitcertainlygoesintoyourbloodstreamfirstandthat,uh,createsinflammationinyourbloodstream.Whatinflammationdoesisitchewsuptheinsideofyourbloodvessels.Right?We,weneedtobeabletomountahealthyinflammatoryresponse.Butit'schronicinflammationthat'stheproblem.Thatchewsuptheinsideofthebloodvessels.Andthebraingets20%oftheblood.So,tohaveagoodbrain,youneedtohaveagoodcardiovascularsystemaswell.Sothatbeginstodegradethebrainrightthere,sosomepeoplewillprobablyfeelthatemotionally,somepeoplewillbegintofeelitcognitively,somepeoplewillfeelitspiritually,andotherpeoplewillfellitphysically,someprobablyall,allofthoseindifferentdegrees.Ithinkitprobablyjustdependsoneachperson.

DaveAsprey: Itdependsoneachperson?

BrantCortright: Youknow,theotherbigproblemintermsoffoodissugarandcarbohydrate.Ahigh-sugardietwillcutyourrateofneurogenesisintwo.

DaveAsprey: Okay.Le-thisisreallyimportant.

BrantCortright: Thisishuge.

DaveAsprey: So,forpeoplesittingatworklisteningtoBulletproofRadio,eatingjustoneofthoselittlesugarcandiesfromsomeone'sdeskbecausetheyhavefoodcravings,howmuchsugararewetalkingabout?

BrantCortright: Um,itdependsonhowinsulinresistantthepersonis.So,rightnow,itlookslikeabout80%oftheAmericanpopulationisinsulinresistanttosomedegreeandsomedegreeofglucoseintolerance.Thatmeanstheyhavehigherlevelsofinsulinthanishealthy.Andhigherlevelsofinsulinaretoxictoeveryorganofthebody.Theyhavehigherlevelsofglucosethanisoptimal.Glucosepro-producesglycationend-products.Itproduces


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glycation.It's,it'saformofacceleratedaging.Thatalsodegradeseveryorganinthebody.

DaveAsprey: And,andfructosemakesthatworsethan,um,fruitsugar,orhighfructosecornsyrupis,isworsethanregularsugarforthat,okay?

BrantCortright: That'sright.So,agoodtestforeverybodytodowhentheygettheiryearlyphysicaliscalledthehemoglobinA1c.Andthat'slikeasnapshotofyourbloodsugarlevelsoverthelast3months.Andifit'satallelevated,you'dbewelladvisedtogetonaverycarbohydrate-restricteddietinordertoincreaseyourinsulinsensitivityandbringyourbloodsugardownbecauseyoucantrackcognitivedeclineandbloodsugarlevelsjustaboutperfectly.That'salarming.

DaveAsprey: It'sinteresting.Ihavea,amachinehereatBulletproofLabs,oneofthe,thehumanhackingpieceofequipment.Uh,HbA1cis,isareallyimportantmetricforalotofreasons.Andifyouhavepre-diabetesordiabetesorinsulinresistance,ifyoustartusing,say,Metformin,thediabetesdrug,yougeta1%improvement.Ifyoustartexercising,yougetanotherpercent,soyouget2%fromdietanddrugs.Ifyouusethismachinefor10minutesaweek,itcausesan8.2%improvementinHbA1c.Soit'snotjust-

BrantCortright: I've[haven't00:19:15]heardofthat.

DaveAsprey: It'snotjustexercise.It'snotjustdiet.It'snotjustdrugs.It'sthespecifictypeofexercisehasprofoundeffectsonamarkerlikethat.Sothesearehackable,andjustnooneouttherethatI'vecomeacrosshas,hasputtogetherlikethisholisticthing.Andyou'vedefinitelystartedlookingatthisinaholisticway.And,and,certainly,we,wesharealotofbeliefsystemsaroundthis,and,andIwanttofigureoutwherewehavesomedifferencessowecantalkaboutthose,butwe'll,we'llgetthereasweinterview.Buttheideathatwhatif10minutesaweekofweirdexercisecoulddosomethingthat6hoursaweekofexercisecouldn'tdo?

BrantCortright: Yeah.

DaveAsprey: Uh,I,Ithinkthere's,there'shundredsofthingslikethatouttherethathaven'tbeendiscoveredorpopularized.

BrantCortright: Absolutely.Yeah,thescienceisjust,it'semergingaroundallofthis.So,um,thebookgoesintolike25or30differentnutrientsthatincreaseourrateofneurogenesis.Soabigoneoftheseareomega-3fattyacids.So,omega-3saremadeupofALA,EPAandDHA.AndDHAisthemostimportantbyfarforthebrain.Sothebrainismadeupofabout2/3fatsand,ofthat,1/3ofthatfatisDHA.

Sotheydidanexperimentwheretheyraisedmonkeysonalowomega-3dietandtheyraisedanothergroupofmonkeysonahighomega-3diet,andthentheylookedattheirbrains.Andthemonkeysonthelowomega-3diet,theyhadverysimple,


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undifferentiatedbrains,andthemonkeysonthehighomega-3diethadverycomplex,richlydifferentiatedbrains,almostlikehumanbeings,thatomega-3sseemedtobetiedinevolutionarilytothedevelopmentofalargerbraininhumanbeings,uh,eatingafish.

Sowewanttohaveadietthatishighinomega-3s.Probablymostpeoplecouldstandtotake5,4-5gramsadayofomega-3sthatarehighinDHA,ahighDHAcontent,andalsoaremolecularlydistilled.

DaveAsprey: Yeah.

BrantCortright: Otherwise,we'relikelytogetmercury.Andmercuryisoneofthemostpotentneurotoxinsknownoutsideofplutonium.Ithinkit'sthemostpotentneurotoxinthereis.

DaveAsprey: Uh,there's,uh,therearesomequestionsthoughbecausewetalkedaboutrancidandoxidizedoils,andalotofthefishoilinthemarketisnotwell-packagedorwell-preparedevenifit'smolecularlydistilled,andit'sactuallyrancidwhenyoutakeit.Uh,this,thisissomethingthatI'velookingintoforyearsandthat,uh,ifyoulookatpeoplewhoaretakingexcessiveamountsofomega-3,liketheydon'tlooksogood.And,oftentimes,it'saqualityissueand,sometimes,it'sjusttoomuchofit,sohow,howmuchistoomuchandhowdoyouknowifyou'regettinggoodomega-3s?

BrantCortright: Um,well,generally,youcantasteit,youcansmellit.

DaveAsprey: Yeah.

BrantCortright: Ifit'srancid,youcantellimmediately.Um,LifeExtensionmakesaprettygoodone,andthey'vegotprettygoodqualitycontrol.Um,there'sfewoutfromNordicNaturalsthatIthinkareprettygood.Um,butyou'reright,ifyou'vehadthemfortoolong,eventhoughthey'reinacapsuleand,therefore,preventit...Youknow,oxidationisprobablynotgoingtohappentooquickly,um,still,overtime,theydo...

DaveAsprey: Yeah.

BrantCortright: ...gobad.

DaveAsprey: And,andI,Isaytopeopleallthetime,ifthebottlesare,arekindofdark,buttheyaren'tfullydark,ifyouputitonthewindowsill,(laughs)that'sawasteofmoneybecause...


DaveAsprey: ...lightstillpenetratesit.Andthisstuffislightsensitiveaswell,soI,Itendtokeepmineinthefridgeoratleastonthetableifit'sabottlethatI'm,I'musing.ButifIbuy5bottlesatatime,I'llkeepitinthefridgebecauseIreally,reallybelievethatoxidizedomega-3sareparticularlybad.


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BrantCortright: Yeah,that'sveryinteresting.Yes.Yes.

DaveAsprey: Okay,what,whataboutvegetarianomega-3?Uh,whatarethe-

BrantCortright: That'san,that'saninterestingquestion.Soalotofpeoplesaytakeflaxoil...


BrantCortright: ...orchiaseed,anditturnsoutthatitdoesn'twork.

DaveAsprey: No,(laughs)notatall.Sorry.

BrantCortright: (laughs)Itactuallydoesn't-

DaveAsprey: Sorry,vegans.(laughs)

BrantCortright: Yeah.Yeah,sotryingtoincrease...It'slikesolittlegetsconvertedtoDHA...

DaveAsprey: It,it'sabout-

BrantCortright: ...becausethat'sstrictlytheALAform,andsomethinglike5%orless[crosstalk00:23:34]...

DaveAsprey: Ithinkit's,it's1-

BrantCortright: ...getsconverted.

DaveAsprey: It'sa[4300:23:36]to1ratio,solike140/3ofitgetsconvertedfrom[memory00:23:42],and,uh,it'salmostnone,soyouhavetoeat...


DaveAsprey: ...likea100gramsof,of(laughs)flaxoiltogetlike1,uh,1or2gramsof,uh,theequivalentfromfishoil,andyouwillnotlookgoodifyoueatthatmuchALA.

BrantCortright: Yep,they've,they'veactuallylookedtopeoplewhohavetriedtoincreasetheirDHAlevelsthrough,uh,flaxoil,andit'snotbeensuccessful.

DaveAsprey: Yeah.

BrantCortright: However,ifyou'reavegetarian,there'sanewformofalgae...


BrantCortright: ...algae-derived,whichisEPA.AndthatdoesconverttoDHA.


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DaveAsprey: Right.

BrantCortright: So,ifyou'reavegetarian,you,youhavetogetthealgaeformofomega-3s.Andthatwillconvert.ThatactuallywillraisethebloodlevelofDHA.

DaveAsprey: Thatisabsolutely-

BrantCortright: [crosstalk00:24:23].

DaveAsprey: Yeah.And,andIalsousekrilloil,whichismypreferredsourceofit.Butit's,it'soneofthosethingswhere,okay,we'retalkingaboutallthesecoolthingsyoudoforyourbrainand,no,we'renotonlytalkingaboutthetypeoffat,we'retalkingaboutthesourceofthetypeoffat,butwe'redoingthatbecauseitseemstomakeabigdifferenceforhowourbrainswork,right?

BrantCortright: Mm-hmmm(affirmative).Absolutelyright.That'sright.

DaveAsprey: Okay.

BrantCortright: Theylookedatpeoplewhoatefish1to3timesaweek,andtheyfoundthattheyhad14%moregraymatterinthehigherprocessingcentersoftheirbrain,unlesstheyatefriedfish...


BrantCortright: ...inwhichcasetherewasnodifferencebetweenthemand[normals00:25:02].

DaveAsprey: Wow.

BrantCortright: So,yeah,howit'scookedandthesourceisimportant.

DaveAsprey: Uh,soyoucallthepeoplewhodon'teatfish[normals00:25:08]?(laughs)

BrantCortright: (laughs)

DaveAsprey: Isthatlike,isthatlikea[psychologyterm00:25:11]?

BrantCortright: (laughs)No.No.People[havingjust00:25:11]normalbrain,um,function.

DaveAsprey: IthoughtIheard[inaudible00:25:15]intheresomewhere.[inaudible00:25:16].(laughs)

BrantCortright: (laughs)Youknow,Ithinkweprobably...Atthispoint,mostpeopleareusing70%or80%oftheirbraincapacity.Weliveinsuchaneurotoxicworld.


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DaveAsprey: Yeah.

BrantCortright: Andtherearesomanythingswecoulddothatwearen'tthatmostpeopleareoperating...Whatwethinkofasnormal...

DaveAsprey: Yeah.

BrantCortright: ...it'sfineforgettingbyineverydaylife.Whatwethinkofasahealthybrainisactuallyabrainthatiswellbelow...

DaveAsprey: Yes.

BrantCortright: ...[that'spossible00:25:41].

DaveAsprey: Wellbelow?Uh,and,forsomereason,wegetusedtothat.We'renotverygoodasaspeciesat,atseeingthe,thepossiblethingsthere.Andoneofthe,thethingsthatIrecommendis,youknow,[slam00:25:54]somehealthyfatsinto,uh,intoyourbrainand,andjustlikefeelfor1day,oh,whoa,thiswhatI'mcapableof.And,that'sIthinkwhyIopenedtheBulletproofCoffeeShopisIwantedpeoplewhohadn'tdonethat,becauseifyoujustfeel20%betterin1day,like,waitaminute,Iwantthat20%everyday,so,now,Ihavetomakeotherchangesinmylife,whetherit'ssleepquality,uh,changingexerciseorrelationships,Idon'tknow,butatleastfeelitatonce.


DaveAsprey: Uh,isthereareawaythatyourecommendif,ifsomeoneistocomein,uh,tomorrowandsaid,"Look,I,Iwanttoseehowgoodmybraidcanreallyfeel,"like,likewhatwouldyoutellthemtodosothattheycouldjustfeelthedifferenceasfastaspossibleevenifit'snotsustainable?

BrantCortright: Um,myownsenseisthat,formostpeople,tohave,uh,uh,anongoingsenseofthis,ittakesacoupleofmonths.Andthereasonittakes...

DaveAsprey: Acoupleofmonths?Okay.

BrantCortright: ...acoupleofmonthsisbecauseittakesthatlong.Ittakesbetween4and6and8weeksfornewbraincellstomatureandcomeonline.Sothat'swhy,forexample,antidepressantstake4to6to8weekstowork.Right?Itusedtobebelievedthatantidepressantsworkedthroughincreasingyourlevelsofserotonin.Right?There'sthiswholeserotonindeficiencytheorythat,um,causesdepression.Itturnsoutthattheoryiswrong.Andthepharmaceuticalcompaniesknowit'swrong.Butthewaytheantidepressantsworkisthattheyincreaseourrateofneurogenesis.

DaveAsprey: Interesting.


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BrantCortright: And,and,uh,butwhenyoutakeanantidepressant,yourserotoninlevelsgoskyhighwithinafewhours,butthere'snochangeinmoodfor4to6weeks.That'sbecauseittakes4to6to8weeksfornewbrainscellstomature,getintegratedintothe,intotoexistingcircuitryandtofullycomeonline.

DaveAsprey: So,sothenthat,thatmeansIhavetoask,uh,whatwillbeanunpopularquestion.ButdoesthatimplythatmaybeIshouldgoonanoccasionalcourseofantidepressantsjustsoIcangetmorebraincellsandthenjustgooffofitwhenI'mdone?

BrantCortright: Well,that'sveryinterestingbecause[crosstalk00:28:00].

DaveAsprey: Uh,bytheway,I'veneverdonethat.

BrantCortright: Yeah.Yeah.

DaveAsprey: Idon'tadvocateit,butI'mstartingtothinkmaybe,maybeIshouldjustdoalittlehitWellbutrineverynowandthenasasmartdrug.LikeI...

BrantCortright: Well,the-

DaveAsprey: (laughs)...I'veneverheardofthisbefore,but-

BrantCortright: Yeah.So,yeah,thisis,thisishowtheattentiongotputonneurogenesis.Theydiscoveredthatthewayantidepressantsworkistoincreaseourrateneurogenesisandthatalowrateofneurogenesisiswhatisinvolvedindepression.Soitturnsoutthoughthatantidepressants,firstofall,theyonlyworkinlessthan50%ofthepeoplewhotakethem,andtheycomewithaslewofside-effects,forexample,lossoflibido.Mostpeopleexperience,uh,lossofsexdrive,andthat'sdepressinginitself.

Um,theyalso,they,theycreate,um,lessserotoninreceptorsintheneuronssoyoubecomemoreandmoredependentonthem.So,the,theside-effectsarenotgreat,buttherearemany,manynaturalsubstanceswhichalsoincreaseourrateofneurogenesisandwithoutside-effects.Thereareanumberofstudiesthatshowthatomega-3fattyacidsatabout6gramsadayisactuallymoreeffectivethanSSRIs,thanProzac,thanantidepressantsfor,for,uh,workingwithdepression,butwithnoneoftheside-effects.

DaveAsprey: Andthatwouldbeifyoualsostopeatingfriedstuffandinflammatoryfatsatthesametime,I'mguessing?Likethe,thesynergisticthingappliesthere?

BrantCortright: That'sright.

DaveAsprey: Okay.

BrantCortright: Wewanttodoasmuchofthisaspossible.Again,thebookgoesinto25or30ofthesenutrients.Omega-3isjustoneofthem.Ifyoudoomega-3,you'llincreasetherateof


17

neurogenesisby40%.That'squiteabit.However,manyofthosenewbraincellsdieoffprettyquickly,unlessyoudootherthings.Forexample,hesperidin,hesperidinisabioflavonoids...


BrantCortright: ...thatappearsincitrusfruits.Anditsmainfunctionistokeepnewneuronsalive,babyneuronsalive.So,um,greenteaisanotherone,greentea,theextractedgreentea,um,theECGCs,make,um,...They'renotonlyan-antioxidantandanti-inflammatory,buttheyalsoarelikeMiracle-Groforbraincells.

DaveAsprey: Uh,peoplemakefunofmebecauseItakelikeanentirehandful,asmuchasIcanholdinahandful,ofsupplements.Itakeabout1to2ofthoseintotaladay.Uh,I'd...ItdependsonwhatdayandwhatI'mtaking,butI,I'lldonorthofahundred,uh,northofahundredcapsulesespeciallywhenItravelorifI'mundermoreenvironmentalstress,whichincreasesoxidation.Buttyoucanfeelthedifferenceinhowyourbrainworkswhenyoudothingsthatprotectthebraincellssothattheydieofflikethat.LikeI,IamadifferentpersonbecauseIdothatsortofstuff.Andyou're,uh,you'renamingsomeofthethingsthatItake.Andthere's,there'slotsofothersand,um-

BrantCortright: Good.Yeah,quercetin

DaveAsprey: Uh,ifyouhaveotheroneslistedinyourbook.Quercetin?

BrantCortright: Quercetin...

DaveAsprey: Okay.

BrantCortright: ...apigenin,luteolin...


BrantCortright: ...somethingsthataren'tsowell-known,um,ginseng.

DaveAsprey: Bioflavonoidsarecriticallyimportant.RutinI'mguessingisinthatlist?

BrantCortright: Um,rutin...

DaveAsprey: Uh-

BrantCortright: ...IthinkisoneofthosethingsthatmayincreaseBDNF,butithasn'tyetbeenconfirmedthat...

DaveAsprey: Aah.


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BrantCortright: ...itincreasesneurogenesis,butitmay.

DaveAsprey: Uh,it'sso,it,it'sfascinating,andIdon'tthinkthatthere'sacaseformostpeopletotakeallofthesethings.Uh,I'mlikeallintothesynergything.Ifindthatstackingthingsworksreally,reallywell,sothat'swhatIdowhendowanttoformulatestuff,but...formyownthings.Like,look,ifthere'sevidencethatit'sgoingtodothisandit'sprobablygoingtohelpothersystems,I'mwillingtogotothetroubleandtheinconvenienceofopeninganotherbottleandputtinganothercapsuleinthestackofthingsI'mgoingtoswallowbecauseIgetsuchabigchangeinmylifefromit.Otherwise,I,I'mkindoflazy.I,I'mananti-agingguy.Uh-

BrantCortright: Yeah.Absolutely.Whynot?Imean,what'sthedownside?[crosstalk00:32:05].

DaveAsprey: Imighthaveanexpensivepee.And,infact,I,Ithinkmighthavebeenquotedashavingthemostexpensivepeeontheplanet,atleastthat'smygoal.LikeI,I'mokaytofilterouttheextravitaminsthatmybodydoesn'ttakeaslongasthefilteringprocessisn'thardontheliverandkidneys.Itturnsoutthatit'sprotectiveoftheliverandkidneysformostofthesubstances.

BrantCortright: Yeah,that'sright.

DaveAsprey: What,whatabout1antidepressantthat'sbeenusedfordendriticsprouting,uh,dendritesorneuronsinthebrainforpeoplelistening?Uh,andthisissomethingI'veusedformanyyears.It'sdeprenyl.It'samild,uh,MAOinhibitor,uh,formerlyusedathighdosesasanantidepressant,usedbyanti-agingpeopleforatleast20yearsasasmartdrug.Youtakeaverysmalldoseofthestuff,andit,itaffectscognitivefunction.Uh,haveyou...Didyouwriteaboutthis?Haveyouexperimentedwithitorareyoufamiliarwiththeresearch?

BrantCortright: Yeah,onlyalittlebitoftheresearch.AndIdidn'tgointothatbecauseIdidn'tgointoany,um,drugsormedications...

DaveAsprey: Okay.

BrantCortright: ...thatincreaseneurogenesisotherthantheantidepressant.Theantidepressants,youknow...Soneurogenesishappensinthehippocampus,thisonepartofthebrain.Andhippocampusisthisinterestingstructure.It'slikeacrescentmoonoracurledsilkworm,and1endofitisinvolvedinemotionregulation,particularlytheemotionsofstress,anxietyanddepression,andtheotherendofitisinvolvedincognition,inmemoryprocessinganditsspatialrelationshipsandthebody.

SoitturnsoutthatSSRIsandalltheantidepressantsonlyincreaseneurogenesisalongtheemotionalsideofthehippocampus.Soyoudon'tgetacognitiveboost...

DaveAsprey: Aah.


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BrantCortright: ...fromantidepressantsbecauseitdoesn'tincreaseneurogenesisalongthataxis.Sothat'sanotherreasonwhywewanttodoalotofdifferentthingsbecausesomethingsincreaseiton1end,someontheotherend,afewthingsincreasetheentirelength,butwewanttheentirelengthtohaveahighrateofneurogenesis.

DaveAsprey: Now,the,thetimingofthesethingsseemstomatter.MyfirstbookiscalledTheBetterBabyBook,anditwaswhatareallthethingsthatyoucandotohavesmarter,healthierkids,uh...


DaveAsprey: ...hopefullywithoutautism,whichwasaparticularconcern,uh,for,uh,formywifeandI.Andit...Whatwediddefinitelyseemedtowork.Andtherewaslotsofresearchbehindit,butmybeliefisthatyouhavethemostleverage,uh,reallyataroundthe,thefirsttrimester,evenlikebeforeconception,removingtheneurotoxinsyoutalkedabout,makingsurethathealthyfatsareinplace,and,andthenifyougetthatstuffright,whenthebrainisgrowing,youhavethemostneurogenesishappeningbecausethebrainisreallyonly2cellsand,youknow,itkeepsgrowingandgrowing.Soisitmoreimportantforapregnantwomantoeatthe,thewayyou'retakingaboutitinyourdietormoreimportantforsomeonewho's20or70?Like,when,whendothebenefitshityouthemost?

BrantCortright: Greatquestion.Um,itturnsthatthebabiesrateofneurogenesisdependsonthemother'srateofneurogenesis.[crosstalk00:35:07]

DaveAsprey: Aah,[letallthemothersknow00:35:07].

BrantCortright: Ifthemotherhasahighrateofneurogenesis,thebabywillhaveahighrateofneurogenesis.Anditalsoworksinterms...becauseyou'reright,thefirst2yearsiswhen90%ofbraingrowthhappens,andthatfirst9monthsinuteroisincrediblyimportant.Sothere'salsobeenaresearchtoshowthatthemother'slevelofstresshasabigeffectontheshapeofthebrainofthebaby.Soyouknowwe'vegotthese3brains,right,thereptilianbrainstemthatrunsthebody,themammalianlimbicsystemresponsibleformotion,andtheneocortex,whichinhumansisthemostdeveloped,abstract,thought,language.

Well,itturnsoutthatifthemotherisstressedoranxiousduringthepregnancy,shegivesbirthtoababywithanenlargedreptilianbrainandasmallerneocortex.Whereas,ifthemotherisatpeace,shefeelssafeduringthepregnancy,shegivesbirthtoanormalbabywithalargeneocortexandnormal-sizedeverythingelse.Sochildrenlikethisbeginlifeatabigneuraldisadvantage.

Andthisalsocontinuousforthefirstfewyears.Ifthemotherisstressed,thechild,it'salmostlikethesurvivalcircuitsgetactivatedandthehigherprocessingcentersdon'thaveachancetodevelop.It'slikesurvivalhastobeensuredfirst.Sothisisoneofthose


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thingsthatIthinkshouldbeonthefrontpageofNewYorkTimes.It'sjustincredible,theeffectthatithasonthechild.

DaveAsprey: Uh,oneofthethingsthatdrivesmenutsis...I,Icametothisrealizationa,awhileago.Werestored,mywifeisa,aphysician,um,restoredherfertility.Wehad2,2childrenataroundage40withoutfertilityassistancewhenshewasinfertile(laughs)beforethat.AndI,Icametothesamerealizationasyou,wroteabook,widelypublishedit,andIthinkwesoldabout8,000copies.

Uh,andTheBulletproofDiethassoldnorthofa100,000copieswithalotofthesimilarknowledgeinit,but,uh,forsomereason,uh,Idon'tknowwhatitis,butit,it,it'slike,asaspecies,what'sgoingtohappenin20yearsisreallyhardtouseittotakeactiononittoday.Andtheideais,isyou'regoingtohavetoa,achild20yearsfromnowifyoutakeyourextraomega-3swhenyou'repregnantorachildwho'swho'ssmarterorhealthierormoreequippedtodealwiththeworldorjustbetteroffin,inallthewaysapersoncanbebetteroff,butconnectingthosedotsisjusthardforus.Uh,doyouhaveanyadvicefor,forpeoplewhoare,are,youknow,strugglingwiththedecisionabout,um,"DoI,doIinvestinstressreductionornutritionearlyoninlife?"Likewhichismoreimportant?Like,likesharesomeknowledgehere.(laughs)

BrantCortright: It,it'sallimportant.


BrantCortright: That'sthething.It'slikewewanttoreducestressandwewanttoincreasethoseomega-3s.Certainly,forapregnantwoman,takingextraomega-3sseemshugelyimportant...

DaveAsprey: Very.

BrantCortright: ...becausethere'saofDHAinthedietjusttogivethatgrowingbrainalotofbasicbuildingblocksforsure,anditmakesformorecomplexitylikeinthismonkeyexperiment.Right?Complexityisgoodwhenitcomestothebrain.Wewanttoseecomplexity.Um,but,youknow,atanytime,thiscanalsohappen.Ifyou'reinyour20'sor30's,youcanalsoincreaseyourrateofneurogenesisby5times...

DaveAsprey: Okay.

BrantCortright: ...orinyour40'soryour50's.Infact,inoldage,youcanincreaseyourrateofneurogenesisby3to5times.Andthatwasbeforetheydiscoveredthatmanyofthesenutrientsincreasetherateofneurogenesis.Sothescientistsarestillbehindthis.Maybeyoucanincreaseit8times,maybe10times.It'slikewedon'tknow...

DaveAsprey: Yeah.


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BrantCortright: ...whatoptimalbrainfunctioninglookslikerightnow.We'reonthevergeofaneuralrevolution.

DaveAsprey: If,ifyouthinkaboutwhatwouldhappenif,ifyou...Therearesynergieshereand,andtherearecertainlyanti-synergismtoxinswheretheyamplifyeachotherandtherearesynergiesandtechniqueslikethis.Solet'ssaythatmeditationandstressreductionormindfulnessgiveyousomebonuspointshere.Exerciseofsomeflavorsmorethanothersgiveyousomeotherbonuspointsandthenhavingtherightnutrients,andsotherightfoodsandtherightnutrientsontopofthat,andthenmaybewiththerightpharmaceuticals,so,ifsomethese...Okay,ifthisdoublesitandthistriplesit,well,together,doyougeta6timesadvantage?Likeyousaid,noone'severmeasuredthis.


DaveAsprey: Butwhateveritis,whenyoulookatevenwiththeordersofmagnitudeimprovementsinyourabilitytolaydownyourbraincells,newbraincellsarethereasarepairmechanismtokeepyoufromdecliningwithageandasaperformanceamplificationmechanismtonormallyenhancetheirsurvival.Sowe'recheating,likewe'rehackingthatsystemtosay,"Youknowwhat?Uh,ifthenormal,inthenormalcourseofhumannutritionandstress,we'regoingtodoublethenumberofthesecells,butthenhalfofthemaregoingtodie,"andwechangethatandsay,"We'regoingtodoubleandthentriplethenumberofcellsandwe'renotgoingtonotletthemdie,"allofasuddenlike,wait,mybrainisfundamentallydifferentthanitwasbefore.

Whenpeopledothis,whattypesofthingsdotheyexperienceinthatwholerangeofthings?Youtalkedaboutbody,mindandspirit,sowalkmethroughwhathappensif,ifsomeonehasalotmorebraincells?Likewhat,whatgetseasier?

BrantCortright: Um,everythinggetseasier.Like-

DaveAsprey: Yeah.

BrantCortright: It'slikewhenyou'relivingonahigherlevel,everythingiseasier.Again,ifyou'redoingsomekindofspiritualpractice,thatseemstohaveaquiterobusteffectonourrateofneurogenesis.There'smentalfactorsaswell.There'semotionalfactors.Like,likestress,forexample,itslowsdowntherateofneurogenesis,chronicstress.

DaveAsprey: Yep.

BrantCortright: Um,although,youknow,youknow,there's2typesofstresshere.It'sjustlikefats.

DaveAsprey: Mm-hmmm(affirmative).(laughs)

BrantCortright: There'sgoodstressandthere'sbadstress.Andgoodstressisshorttermandmoderate.Thatmakesusstronger.


22

DaveAsprey: Yeah.

BrantCortright: That'sachallengetous.It'slikeitbringsforthnewcapacities.Weneedacertainamountofstress.Ifwedon'thavestress,thenwe'rejust[sloppy00:41:15].Youknow,it'ssortoflikeexercising.When,whenyou'repumpingiron,you'restressingthemuscle,butthenyoustop,itbreaksdownanditbuildsitupevenstronger.Andsoit'sthesamewithshorttermstress.Whenwegetabreakfromitorifit'smoderatestress,thathelpsusbecomewhowearemore,andthatincreasestherateofneurogenesis.Butthat'snotthekindofstressthatmostpeoplesufferfrom.Mostpeoplesufferfromchronicstress.

DaveAsprey: Yeah.

BrantCortright: Thatisan,anextremestress.Anextremestresscanactuallyshrinkthehippocampus,killthebraincells.Thatisneurotoxic.Um,beingalwaysonline,alwaysavailable24/7,email,isthe,theworkprojectokayatwork,amIavailable,it'slikethat...amIgoingtohaveajob,amIgoingtohaveenoughmoney?It'slikethatkindofstressslowsdowntherateofneurogenesisandit,eventually,alsocreatesheartdisease,diabetes,um,inflammation,um,all,thewholehostofdiseasesofcivilizationthatwesee.

Soweneedtohavesomewayofreducingitortakingthetimeouttojustletourbodyrelax,whetherit'splayinggames,whetherit'swalkinginnature,whetherit'smeditation,whetherit'sexerciseofsomesort,somethingtoallowtheparasympatheticnervoussystemtocomeandletusrelaxjustlike,aah,toletthebodyestablishanewhomeostaticbalance.Sothat'sreallyimportant.

So,whenwedothis,weget,again,everylevelgetsbetter,andwhenyou'relivingatahigherlevel,yougo,"Oh,myGod,howcouldIhavedonethembefore?"Whenyou'relivingatalowerlevel,youdon'treallyrealizeitbecauseit'slikethe,theinstrumentthatyouusedtomeasureitcan'tmeasureit.(laughs)

DaveAsprey: Ittakes,ittakesenergyinthebrainandittakes,uh,functionalityinthebraininordertodriveawarenessof,uh,"Well,Iwasn'trunningaswellasIcould."AndthebiggestexampleofthisthatI'vecomeacrossisI,IbringCEOclientsthroughthisprogramcalled40YearsofZen.It's7daysofintensiveneurofeedbacktraining,uh,thatchangesthewayyourbrainprettyintensivelybecauseyou'respendinghoursadaygettingfeedbackdirectlyelectrically.AndwhenIworkwiththoseclientsonacustomprotocolusingtherightfats,usingthingsthattriggerBDNF,youknow,theycanhandletwicetheamountofinputtothebrainbeforetheyjusthitawallandlike,"I,Ican'tdoitanymore.There'sno,nomoreresultsfromthis."

AndthisisessentiallyTurboMeditation.If,uh,ifyouwanttomeditateandyou'redoingthesepractices,themeditationbecomeseasierandthemeditationthenbecomesmoreeffectivebecauseit'seasier,soyouspendlesstimemeditatingandyougotmorebenefits,whichreduceyourstress,whichmakesmoremeditationeasierifthat'swhatyouwanttodooritfreesupthatstresscapacitysoyoucandosomethingelse.It'sone


23

ofthoseinvestmentsthatreallygivesyouacompoundedreturnprettybriefly.Andit'scompletelychangedhowIperformin,inwhatIdobecause,whenyouhavethatlittleexcessbraincapacity,youcanuseittomakeevenmorebraincapacity.

BrantCortright: Yeah.Yeah,that'sperfect.That,there'savirtuouscyclewhere...

DaveAsprey: Yeah.

BrantCortright: ...youjustgetbetterandbetterandbetter.That'sright.That'sright.Itbecomesself-reinforcing.It'slikewhenyoustartlivinganeuro-healthylifestyle,youfeelbetterandbetter,andthenyouwanttofeelbetterandbetter,youwanttodomorethingstofeelbetterandbetter.

DaveAsprey: Exactly.Youtalkedabout,uh,[inaudible00:44:53][hormetic00:44:53]stressorthehealthystressorsthatmakeyoustrongerversusunhealthy,chronicstress,andyou'vetouchedonexercise,andyoumentionedrunningalittlebitearlier.Whatareyourexercisefindingsintheresearchyou'vedone?

BrantCortright: Yeah,that'sinteresting.So,anytypeofexerciseisgoodforthebody,andsoyoga,weightlifting,aerobicsandallthat.But,whenitcomestoneurogenesis,itlooksliketheonlykindthat'seffectiveisaerobicexercise.Aerobicexerciseisanythingthatgetsyoubreathingfastandyourheartrateup.Sorunning,walkingquickly,biking,walkingupamountain,swimming,fastdancing,anythingthatgetsyoubreathinghard,thatislike,um,averypotentstimulatorofneurogenesis.

DaveAsprey: Anyresearchonsprintingorhighintensityintervaltrainingversuslongdistancesluggingoutthemiles?

BrantCortright: Yeah.Yeah.Theyhaven'tdonethatresearchyet.

DaveAsprey: Okay.

BrantCortright: That's,again,wheretheresearchisbehind,where...Probably,itwouldbeeffective,butwedon'tknowforsureyet.

DaveAsprey: Andifwe'retalkingaboutbreathinghard,youcouldjustdoPranayamaorbreathingmeditationsorjustsitthereandbreathereallyhard,right?(laughs)

BrantCortright: Well,theideaistoalsogetyourheartrateupaswell...

DaveAsprey: Okay.

BrantCortright: ...becausetheoxygenhastoreallygetthere.Andtheythinkthat,thatbothareinvolved.


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DaveAsprey: Okay.

BrantCortright: It'stotalaerobic,meaning,oxygen,but...andair,butitalsoinvolvesyourheartrategettingupaswell.

DaveAsprey: Some,someofthemoretransformationaltechnologiesor,ormeditationtechnologiesthatI'm,I'mawareofarethingsthatarebreathingrelatedlikeHolotropicBreathing,uh,whichwasinventedactuallyasareplacementforLSD,atleast...


DaveAsprey: ...inventedinthemodernsense.It'sanold...

BrantCortright: Yes.

DaveAsprey: ...yogabreathingtechnique.It'sonethatmakesyouhallucinateforpersonaldevelopmentina,inacontrolledsetting.Uh,andI'vedonewiththeinventor,StanGrof.Butthisisahyperoxygenationprotocolwhereyousitthereandyourheartratedoesgoupandyou'rebasicallypanting.Andisitpossiblethatsomeofthebreathingexercises,uh,there'sthiswholeschoolofyogicandmeditationandallthesethingswith,withbreathing,thatthosemayhaveaneffectindependentofwhetheryou'rewalkingorpedalingorsomething?

BrantCortright: Thatwouldbeinterestingtosee.Wedon'tyetknow.

DaveAsprey: Youdon'thavetheresearchyet?

BrantCortright: Um,mostoftheyogicbreathing,mostPranayamatendstoslowthesystemdown...


BrantCortright: ...ratherthanstimulateit.So,unlessit'sreallylikethekindofhyperventilatingthatGrofdoes,Iwouldtendtothinkthatthatkindofslowbreathingwouldn't,althoughitwouldhaveananti-stresseffect,whichwouldhelp,itwouldn'thavetherobusteffectthatcomesfromrunning.

DaveAsprey: So,for,forabout5years,IwouldeverydaydotheArtofLivingsetofbreathingexercise.ArtofLivingisa,agroupoutofIndia.There's,uh,20or30millionpeople,includingaNobelLaureate,oneoftheguyswhomadethe[Black–ScholesModel00:47:36].Iwantto...I,I'mthinkingthatitwasMr.Black,butIcan'trememberwhichone.Iactuallymethimatan,ataneventforthis.Butthiswasaninterestingsetofbreathingexercisebecausetheyyoudoaveryrapidbreathing,uh,at1partofthebody,thenvery...justkindofmediumandthenveryslow,andyou'dcycleupanddown.


25

AndI,Iusedtodothiswithagroupof,ofreallysuccessfulentrepreneurs,anditwas,itwasfascinatingbecausetherewassomethinggoodhappening.Likeyoufeltgreatfor...


DaveAsprey: ...daysafteryoudidthelongerseries,and,ifyoujustspent10minutesaday,itwaskindoflikeareset,soIthinktherewasaparasympatheticeffect.But,now,youhavemewonderingifthebreathingalsowasdrivingmyabilityto,toeithermaintainorlaydownnewbraincellsbecauseitcausedmeshiftsthatwereprettyprofound.AndIdon'tdoitonadailybasisnow,butI'vekindofincorporatedbreathingintolikemyawareness.[Ifit'sme00:48:24],[it00:48:24]justkindofalwaysdo.

BrantCortright: Mm-hmmm(affirmative).Yeah,that'sinteresting.

DaveAsprey: Yeah.

BrantCortright: Yeah.Idon'tknow.Iusedtodoalotofyogamyself.Andatthispoint,Ijustrun.Um...

DaveAsprey: Okay.

BrantCortright: ...[intermsofthebrain00:48:34].

DaveAsprey: Uh,howwouldyoumeasureit?Like,like,sowehavelotsofpeoplelistening,includingpeoplefromQuantifiedSelf,whowouldsay,"Okay,howdoIknowifIgotnew,new,uh,BDNForifIgotnewneurogenesis?"IsthereawayIcouldtestwhetherasetofbreathingexercisesdothis?CanItestitathome?Do...WhatlabsdoIrun?

BrantCortright: Yeah.Um,thereisn'tanytestatthispoint.Theneuroimagingisn'tyetgoodenoughtodetectit.Soalotofwhatwe'velearned,we'velearnedfromanimalsbecauseyoucanonlyreallydetectitonautopsy,andsoit'shardtorunalotofthesehumanexperimentsand...uh,forobviousreasons.Um,sothat'swhytheydidn'tdiscoverthatactually,uh,ithappens,neurogenesishappensinhumanbeings,um,untiljustafewyearsagobecauseonlythenweretheyabletogetdyingcancerpatientstotakethisparticular[stain00:49:28]whichtheycouldthenlookattheirbrainsonautopsywith.Yeah.

DaveAsprey: Well,that'sanexpensiveself-modification,so,uh...


DaveAsprey: ...noself-sacrificingthere.But,uh,Ihavenoticedthatthereareshort-termchangesincognitivefunction.Weused,uh,[inaudible00:49:47]studies[inaudible00:49:49][fingertap00:49:51]timetomeasure,uh,Bulletproofcoffeemadewiththemold-freecoffeebeansversusnon-testedcoffeebeansthat,uh,especiallyintheUS,areuniversally,uh,contaminatedwithsomeleveloranother.It'sanunpredictablelevel.Andwhat,whatI


26

foundwasastatisticallysignificantdifferencewherelike,okay,peoplehavethesesubtlechangesintheirdaytodaycognitivefunction.

AndtherewasanothertechnologycalledVisualContrastSensitivitywhereyoucanlookatyoureyes'abilitytodiscernverysmallchangesinthecolorofgray.Ifyou'realittlebitneurotoxic,thenyoudon'tseechangesingraythatanormalbrainwillsee.

SoI'm,I'mguessingthat...andI'msayingthistoseeifyou'veheardofanyofthis,butalsoforthepeoplelistening,there'salotofphysiciansanddoctorsandresearcherswholistentoBulletproofRadio,likesomeoneoutthereprobablyalreadyhasthetechnologythatcantelluswhetherwhatwe'redoingiscausingtheseshorttermbehaviorchangesthatareindicativeofanincreaseinneurogenesis.Uh,Idon'tknowforsure,butsomebodyhastoknow.Likesendmeanemailorsendusbothanemail.(laughs)

BrantCortright: Yeah,that'sright.Therearelotsofteststhatindicatethatprobablyneurogenesisishappening,butwedon'tknowdefinitivelyuntilautopsy.But,you'reright,therearedifferentcognitivetests.Therearedifferentemotionaltests.Um,therearedifferentbodyspatialawarenessteststhat...andthereareevencertainsortsofbrainimaging,um,functionalMRI,whichwillshowcorticalthickening.

DaveAsprey: Yeah.

BrantCortright: Butitwon'tdefinitivelyshowneurogenesis.Itmaybejustthatsynaptogenesisishappeningandtheincreaseinconnectionishappening,so,but,probably,butwejustdon'tknowdefinitivelyunlesswedoanautopsy.

DaveAsprey: That'safairpoint.AndIrealized,whenwetalkedaboutneurogenesis,I,Imeanttoaskyoutoexplainthedifferencebetweensynaptogenesisand,um,myelogenesis.Canyouwalkthroughthedifferenttypesofplasticityinthebrain?Ithinkeveryonelisteningwouldappreciatejustunderstandingthewaysthebraincanchange.

BrantCortright: Sure.Sosynaptogenesisisthebrainmakingconnectionsamongthedifferentbraincells.Andwe'veknownaboutthisforafewdecadesnow.It'skindofoldnews.It'showthebrainisconstantlyrewiringitself.Andmyelogenesisis,youknow,creatingnewmyelination.And,actually,themyelinationdoesn'tevenbecomefullypresentuntilour50'sorevenearly60's.Therearesomepartsofthebrainthatdon'tachievefullmyelinationuntilverylateinlife.

Andsothisideaofthebrainbeingonthisdownhillcoursefromour20'sonisnotreallytrue.Therearesomethingsintermsoffluidintelligence,intermsofrapidlearningthatdecreaseslowlystartinginour20'sand30's,buttherearemanyotherthingsinvolvingcrystallizedintelligence,involvingempathy,involvingplanning,emotionalregulation,executivefunction,whichdon'tevenreachtheirpeakuntilour40's,50's,someevenearly60's.Sothere'smyelogenesis.There's,um,synaptogenesisandthenthere's


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neurogenesis,whichisthecreationofnewbraincells,newneurons.Andthat'sthebiggamechangingdiscoveryhere.

DaveAsprey: SoI'm,I'mblownawaywhen,whenIreadtheresearchthesedays.Youwerejustsayingthatthebrainisprobably,maybe,maybeotherthantheliver,themostself-repairing,uh,self-optimizing,changingorganinthebody.It's,it'scapacityforchangeisamazing,butit'salsounawareof,ofdamage.Liketheliverwillrebuilditselfwhenit'sdamaged.Thebraindoesn'tappeartoknow.

Wehaveallthisresearch.DanielAmenwasjustinvolvedwiththismovie,andIwanttocallitConcussions,Ithinkitwasthename,buthe'sdonealltheseSPECTbrainscanimages...


DaveAsprey: ...lookingattheeffectofthesethings.Alltheneurofeedbackworkthat,thatIhavedoneisbasicallyshowingthebrainwhereit'sscrewingupbecauseitdoesn'tknow.Sothebraindoesn'thaveawareness,butwhenitdoesgetawarenessorgetstherawmaterialsthewayyou'redescribing,it'llchangerapidly,butitdoesn'tchangeinresponsetoinjuryorchangeinresponsetoenvironmentalstimulusisIthinkwhatwe're,whatwe'redetermining.


DaveAsprey: Doyoudoworkorhaveyoulookedattheapplicationsoftheresearchoninjuredbrains?

BrantCortright: Um,notsomuch...

DaveAsprey: Okay.

BrantCortright: ...oninjuredbrains.Um,Iworkmorewithpeopleareexperiencingsomekindofcognitivedeclineorlikethey'velosttheiredge.I'veworkedwithalotofpeopleinthetechindustrywhoareintheir40'sandfeelinglike,youknow,theyjustdon'tquitehavethesameedgethattheydid,andtherearepeopleintheir20/sand30'swhoarekindofnippingattheirheels,andthey'regettingstressed.SoIworkwiththatpopulationandalsosortofBabyBoomerswhoareaging,whoareworriedaboutcognitivedecline.Youknow,Alzheimer'sisahugeproblemrightnow.

DaveAsprey: Yeah.

BrantCortright: Onein3seniorsdieswitheitherAlzheimer'sorsomeotherformofdementia.

DaveAsprey: Yeah.


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BrantCortright: Andifpresentratescontinue,50%ofpeoplewhoreachtheage85willhaveAlzheimer's,andsoit'shorrible.It'sexpected...Mostofusareexpectedtolivetobe85,that'sprettyscary.

DaveAsprey: Uh,I'm,I'mworkingreallyhardingettingtheBulletproofdietoutintotheretirementhomesandtheretirementareasbecauseoneofmypersonal,uh,missionsis,istohelptoreducetheincidenceofAlzheimer's.Andmy94-year-oldgrandmother,uh,wasjustthereformybirthdayalittlewhileago.And,uh,sheusesthesekindsofprinciples.Andwhensheisgoodaboutherfats,likeshewatchescalculusvideosonYouTubeand,whensheisn'tpayingattentiontoherdiet,whichdoeshappen,thenit'slikesheforgetstopayattentiontoherdietbecausethedifferencebetween,inanolderbrainlikethat,apropernutritionalprofilewiththerightfatsversus,youknow,thewrongfatsornofatsandalltheotherstuff,it,it'sjustnightandday.Itseemstobeevenmoreamplifiedasyougetolder.

BrantCortright: Yeah,that,that'sright.And,and,rightnow,Alzheimer'sistheonediseaseaccordingtotheAlzheimer'sAssociationforwhichthereiscurrentlynotreatment,nocure,noprevention,nodrugtodoanything.

DaveAsprey: Wow.

BrantCortright: Thepharmaceuticalindustryhasspentbillionsofdollarsandhundredsandhundredsofclinicaltrialstocomeupwithadrugthatwouldhelpthis.And,sofar,it'sbeenacompletefailure,anabjecttotalfailure,zilch,nothing.Untilnow-

DaveAsprey: Ithinkit'sbecausefoodworksbetterthandrugs,right?(laughs)Andyousaid,"untilnow."Doyouhaveadrug?Or...Yousaid,"Untilnow."That'ssoundsprettyexciting.

BrantCortright: Untilnow,so,mostoftheresearchisdrivenbydrugcompanies...

DaveAsprey: Yeah.

BrantCortright: ...orbyacademicresearcherslookingtodiscoverthenextbigpatentablebillion-dollardrug.Verylittleresearchgetsdonefromaholisticperspective...


BrantCortright: ...becausethere'snotmuchmoneytobemade.Mostofthethingsarefree...

DaveAsprey: Yeah.

BrantCortright: ...orreadilyavailable.But,latelastyear,theBuckFoundationonAginghereinCaliforniacameupwithastudythatshowedthatusing...they'rereallykindofasimplifiedversionofwhat'sinthebook,like,again,thebody,heart,mind,spirit


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approach,theywereabletoreversethecognitivedeclineassociatewithAlzheimer'sinseniorsmanyofwhomhadtostopworking...

DaveAsprey: Yeah.

BrantCortright: ...becausetheirmemorywassobad.Whattheyfoundisthattheyactuallycouldredeemtheirmemoryandtheywentbacktoworkforthe2yearsthattheyfollowedthemupinthestudy.Andthenafewmonthsago,intheBritishMedicalJournal,Lancet,therewasaFinnishstudy,the,thefirstrandomized-controlledstudyof1,200at-riskseniorsforcognitivedeclinethatagainshowed,usingakindofsimplifiedversionoftheholisticapproachinthebook,theywereabletodelaycognitivedeclineinanat-riskgroupofseniors.

So,rightnow,itlookslikeaholisticapproachisreallytheonlythingthatcanhelptopreventordelayAlzheimer'sbecauseitseemslikeit'salifestylediseasemorethananythingelse.Andsinceitbeginsdecadesbeforeweseethesymptoms,nowisthetimetostartforallofus.

DaveAsprey: Uh,preventionisaloteasierthanwaitingtillwhathappensandthenreversingit.Uh,IsupposedIwasfortunatetohavebecomeoldwhenIwasyoung,youknow,arthritisat14andcognitivedeclineinmymid-20'sandobesityandinsulinresistanceandallthat,soIdidkindofgetanearlywarningcall.Otherwise,Iprobablywouldn'thave,uh,havelearnedallthethingsI'velearned.Butit,itsuckstobeoldwhenyou'reyoung.Anditmustsucktobeoldwhenyou'reold.AndI'mlookingtonotexperiencingthat.I'm,i'mexpectingtobeyoungwhenI'mold.So,eventually,Iwillgetold,butthatshouldbearounda170.

BrantCortright: [inaudible00:58:42].

DaveAsprey: (laughs)Whatabout[inaudible00:58:44]?Whataboutagingandlongevitywiththekindsof,ofbrainprotectorprinciplesthere?Doyouhaveanydataoranyexperience,likearewegoingtolivelongerifwedidthesethings?

BrantCortright: Um,we'realreadylivinglonger,butifourbrainisgoing,what'sthepoint?



DaveAsprey: Youdon'twanttobeabagofmeatwithnobrain.Okay,that'safairpoint.

BrantCortright: So,ifyourbrainisworkingwell,thenprobablyeveryothersystemisworkingprettywell,right?



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BrantCortright: Yourcardiovascularsystemisworkingwell,yourbloodglucosemetabolismisgoingtobegood.SoIthinkofthisassortoflikethecanaryinthecoalmine.The,thebrainis,um,ifwecankeepthatyoungandalive,thentherestofthebodywillcomealong.

DaveAsprey: Thatis,uh.isverywell-said.Andifyourbrainisn'tthere,whoreallycareifyourbodyisthere,right?


DaveAsprey: Well,we'recomingupontheendoftheinterview.AndI,uh,Iappreciatethatyousharedallthis,allthisinformation.AndtherewasaquestionthatI'veaskedeveryguestontheshow,and,andonethatI'mreallycurioustohearfromyouabout.It's,givenallthestuffyou'velearned,notjustinyourbook,inyourprofessionalwork,butjustinyourlife,ifsomeonecametoyoutomorrowandsaid,"Look,Iwantto,Iwanttobebetterateverything.Iwanttokickmoreass.IwanttoperformbetteratwhateveritisI'mgoingtodo.Whatarethe3mostimportantthingsthatIneedtoknow?"whatwouldyousay?

BrantCortright: It'sareallyinterestingquestion.Um,Ithinkthatthefirstwouldbetofindyourcenter.Findyourdeepcenter.Icomefromaspiritualorientationhere,andsoIthinkofthatasreallyaspiritualcenter.AndsoitinvolvesIthinksomekindofspiritualpracticeformostpeople.Um,aswetuneinandfindourcenter,wealsocomeacrossalotofpsychologicalissues,wounds,defenses,andsoformostpeopleit'sgoingtobeapsycho-spiritualpracticetoreallyfindtheircenter.

And,number2Ithinkwouldbe,whenyoufindthatsourceofinnerguidance,toreallydiscoverwhatisyourmission,likewhyareyouhereonearth?Whydidyouincarnatehere?Youhavecertainskills.We'reheretocreatesomething,tolearnsomething,toproducesomething,tocontributesomething.Whatismymission?OnceIhavethat,onceIhavemymissionandI'vegotmycenter,everythingelselinesupIthink.Andthenthethirdthingwouldbetohaveaneuro-healthylifestyle,tohavealifestylethatpromotesbrainhealthandahighlevelofneurogenesis.Withthat,Iwouldthinkeverythingelsewouldflow.

DaveAsprey: Awesome.Well,thankyoufor,forsharingthat,andI,Ijustcan'torI,Idon'tknowhowtostressmoreforpeoplelisteninghowimportanttheideaoftakingcareofyournervoussystemandyourbrainisbecause,whenthatgoes,I'mspeakingfromapersonalexperience,everythingelseishard.Noonelikestostruggle,so,ifyoucankeepthebrainhealthy,andIappreciatethatyou'veputtogetheraholisticviewonthis,ifyoucankeepthebrainhealthy,youwillmakeeverythingyoudoeasierevenifit'sjustdealingwithyourmother-in-lawatChristmasorwhateveritis.Likeeverythingiseasier,includingexercise,includingstudying,includingwork,includingrelationships.Ifthebrainisn'thealthy,everythingisastruggle,thatsucks,soIappreciatethatyou'vepulledallthisworktogether.


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Wherecanpeoplefindyou?What'sthebestURL?Thetitleofyourbookislikeawholeparagraph,soyouhavetoreadthatforme.

BrantCortright: Okay,thebookisTheNeurogenesisDietandLifestyle,subtitledUpgradeYourBrain,UpgradeYourLife.Youcango,ifyouwanttoreadthefirstchapter,it'satthebook'swebsite,whichisNeurogenesisdiet.com.YoucanorderitfromAmazon.Youcanorderitfromanybookstoreormywebsite,whichisBrantcortright.com.

DaveAsprey: That'sB-R-A-N-T-C-O-R-T-R-I-G-H-T.Wewillputthisintheshownotes.Everythingthatpeopleheardtodaywillbetranscribed.Ifyou'dliketocomeandcheckouttheinteractivetranscriptthatweputuponthewebsite,thisisabigproject,bytheway,anyonelisteningcancomeinhere.Youcansearchforkeywordsinthisentireconversation.Youcanfindthesegmentand,ifyouclickonthesegment,itwilltakeyoutotheYouTubechannelforBulletprooftospecificallythatpartofourconversation.Youcanclickthewordandthenhearthevideoassociatedwiththatword,whichmakesitreallyeasyforyoutogetit.Whetheryou'reavisualreaderoryou'relikemoretheauditoryvisualthingforvideo,we'llgetittoyoubothways,andthenyoucanshareitbothwayswithyourfriendsbecauseIthinkthere'ssomebrilliant,importantknowledgeinthisepisode.

Brant,thankyouforbeingonBulletproofRadio.Anyfinalwords?

BrantCortright: No.Thankyouforhavingmeandthankyouforspreadingthewordaboutneurogenesis.

DaveAsprey: Haveanawesomeday.

BrantCortright: You,too.

DaveAsprey: Ifyouliketoday'sepisode,domeafavor.GooutthereandcheckoutBrant'swork.Maybetakesomeextraomega-3andnotthevegetariansortofstuffbecause,asyoujustheardandasyouprobablyreadinsomeoftheotherpostsonBulletproof,thevegetarianomega-3justdoesn'twork,unlessit'salgaebased.Thatworks,buteatingflaxseedoil,nomatterhowmuchyoueat,you'renotgoingtogetenoughofthegoodstufffromthat.

Haveanawesome,andkeeptakingcareofyourbrainand,whileyou'reatit,checkoutUpgradedAging,whichisaformulathathelpsyourbrainbecauseithelpsyourmitochondria,thoselittlepowerplantsthatarerichestinthebrain.Haveanawesomeday.

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