Eating for Your Brain

With the struggles of school and all, 3D thinkers begin life at a disadvantage. We need every leg up we can get, and it starts with food. Diet, paradoxically, is both extremely simple and incredibly complex. A kindergartner can tell you which foods are good for you and which are bad, yet most people in the West struggle with consistently eating the right foods.

The first concept to understand is that your brain and your mind are physically connected to your body. Your brain's performance, just like every other part of your body, is affected by what you put into it. For some, this might seem obvious, but it’s easy to disconnect and think your mind isn’t impacted by your overall physical health. It’s similar to the idea that humans see themselves as distinct from nature. We mentally separate and “de-animalize” ourselves from the rest of the natural world. In the same way, we often think our thoughts are disconnected from our body’s health. This could not be further from the truth.

One-fifth of all the calories you consume are used by your brain. You’ve heard the phrase, "You are what you eat", right? Well, you also think what you eat. The quality of your thoughts is directly related to what you put into your body. If you want high-quality thoughts, you need to eat high-quality foods.

The Gut-Brain Connection

The brain and the gut have an intimate relationship, connected by the vagus nerve. This thick nerve travels from your brain, down your spinal cord, and connects to various parts of your gut. Not only are your gut and brain linked, but your gut also contains brain cells. This is the genesis of the phrase "gut feeling". Your gut literally thinks—always listen to it. It’s working in mysterious ways we’re still learning to understand.

Your gut is where you get your energy. A healthy gut extracts more nutrients and fuel from each bite than an unhealthy one. More nutrients mean better brain function, and a well-fed brain is a happier brain. To have a high-performing brain, you need a high-performing gut. That’s just how it works.

Unfortunately, the Standard American Diet (S.A.D.) doesn’t support a healthy gut, which means it doesn’t support your brain. If you eat a S.A.D. diet, you’re priming yourself to feel sad.

The Three Pillars of a Healthy Gut and Brain

If you want a happy gut and a happy brain, you need to focus on three pillars:

1. Leaves

Have you ever watched a Nat Geo special about great apes? Those apes are constantly eating leaves! If you compare the digestive systems of gorillas, humans, and big cats, you’ll notice something important. Gorillas and humans have long, plant-friendly digestive systems, while carnivores like cats have short digestive systems designed for quickly breaking down meat. We’re built to eat mostly plants with a little meat—our digestive design leans much closer to gorillas than cats.

Your small intestine, lined with tiny hair-like structures called cilia, is where nutrients are absorbed. These cilia need fiber to stay healthy. With out fiber your gut bacteria get hungry and turn toward your belly, they’ll start eating the mucus lining of your intestine instead. If they eat too much of this protective mucus, they can eventually damage the intestinal walls, leading to leaky gut syndrome. And if you’re eating a S.A.D. diet, there’s a good chance this is already happening to some degree.

The solution? Eat like an ape. Make two out of your three daily meals plant-heavy. Incorporate salads, cabbage, kale, spinach, or Swiss chard into your meals. Feed your gut bacteria the fiber they crave so your cilia stay strong and your gut stays healthy.

2. Fermented Foods

Good bacteria are essential for your gut—and for you. Historically, fermented foods were a staple in the human diet because they were a way to preserve food. But with the advent of refrigeration, we largely stopped eating them, and our gut health has suffered for it.

Bringing fermented foods back into your diet is one of the best things you can do for your gut. Foods like pickles (ever wonder why pregnant women crave pickles?), yogurt, kefir, kimchi, sauerkraut, kombucha, miso, olives, sourdough bread, lassi, and buttermilk are all excellent options. Homemade ferments are ideal because they reflect the local bacteria in your environment, but store-bought versions are a great starting point. Personally, I recommend homemade sauerkraut—it’s cheap, easy to make, and incredibly effective at improving gut health.

3. Omega-3 Rich Foods

Omega-3 fatty acids are like rocket fuel for your brain. They’re critical to both the structure and function of your brain. Since your brain is mostly made of fat, omega-3s act as key building blocks.

Include omega-3-rich foods in your diet, such as salmon, sardines, anchovies, tuna, shellfish, eggs, flaxseeds, chia seeds, walnuts, and avocados. Whole foods are better than supplements for delivering these nutrients. And if you ever experience a concussion, omega-3s are one of the first things doctors recommend increasing—they’re that crucial.

The Consequences of Poor Gut Health

If your gut health is poor, your brain will suffer. When your gut bacteria aren’t properly nourished, they can weaken the intestinal lining, leading to leaky gut. This allows bacteria and toxins to enter your bloodstream, triggering an immune response and chronic inflammation. Inflammation is tied to nearly every chronic disease—arthritis, cardiovascular disease, cancer, diabetes, and neurodegenerative disorders, to name a few.

To protect yourself, prioritize your gut health. It’s the foundation of a healthy brain and body.

Eating for Brain Health

By following the three pillars—eating leaves, fermented foods, and omega-3s—you’ll set yourself up for success.

Every day, aim to eat like an ape, nourish your gut bacteria, and fuel your brain with omega-3s. It’s simple, even if it’s not always easy. If you stick to these habits, you’ll have a high-functioning, happy brain—and the edge you need to thrive as a 3D thinker.

Get in the kitchen, make the right choices, and start eating for your brain.

Disclaimer: While I believe everything I wrote in this blog post, I have oversimplified certain aspects. If this inspires you to read on, I recommend looking into You, Happier Dr. Daniel Amen's (or another of his plethora of books), or The Longevity Paradox by Steven R. Grundy.