Nutrition to Support Brain Health & Offset Brain Injuries

In this episode, I discuss nutrition and supplementation to reduce
the risk of brain injury and enhance brain performance and
long-term health. Most brain injuries, including traumatic brain
injury (TBIs) and concussion, are not from sports and are actually
quite common in non-athletes. I explain what happens in the brain
when a TBI occurs and discuss science-supported nutrients to reduce
the risk of brain injury, minimize symptoms, and improve
recovery.  Summarizing both research and clinical studies, I
explain the neuroprotective effects of specific nutrients,
including creatine monohydrate, fish oil (DHA and EPA), vitamin B2
(riboflavin), choline, branched-chain amino acids (BCAAs),
magnesium, and anthocyanins. I also describe the recommended
dosages, frequency, timing, and potential adverse effects and
provide options for supplementation and whole-food sources. 
Listeners of all ages and backgrounds will benefit from
understanding which nutrients can support acute brain injury and
natural age-related cognitive decline. Access the full show notes
for this episode at performpodcast.com. Thank you to our sponsors
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https://davidprotein.com/perform  Timestamps 00:00:00 Brain
Health & Injury 00:03:58 Sponsors: LMNT & Continuum
00:07:08 Nutrition & Supplements for Brain Injury 
00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI),
Concussion 00:16:01 Brain Injury Pathophysiology 00:21:08 Burst
Capillaries, Initial TBI Response 00:28:55 Delayed TBI Response,
Neuroinflammation 00:33:11 Sponsors: Momentous & Maui Nui
00:35:44 Creatine Monohydrate; Second Impact Syndrome 00:40:44
Strength of Evidence Scale, Creatine 00:46:07 Creatine Doses,
Frequency, Adverse Issues; Food Sources 00:52:14 Sponsors: AG1
& David Protein 00:54:57 Fish Oil, DHA, EPA 00:59:30 EPA &
DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:03:38 Vitamin B2 (Riboflavin), Vitamin B 01:07:49 Riboflavin
Dosages, Timing; Food Sources 01:10:17 Choline 01:17:29 Choline
Supplements & Food Sources, Alpha GPC, Dosage 01:20:22
Branched-Chain Amino Acids (BCAAs), Sleep 01:23:56 BCAAs Dosage,
Whole Food Sources 01:26:54 Magnesium 01:30:12 Magnesium Dosage,
Timing, Supplements, Adverse Issue; Food Sources 01:32:01 Blueberry
Anthocyanins 01:34:20 Anthocyanins Dosage; Food Sources 01:36:09
Caffeine & Brain Injury Recovery 01:37:42 Perform Episodes,
Perform Newsletter, Acknowledgements 01:40:11 Zero-Cost Support,
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