3rd Nutrient your Brain Needs

The Third Most Important Nutrient for Brain Function: Protein

Today, we’re discussing the third most important nutrient for brain health—protein.

While protein is critical for brain function and overall health, it’s often overhyped. Many people, including holistic practitioners, push the idea that protein is the most essential nutrient for brain health, but that’s not the case.

👉 The #1 most important nutrient for brain health is oxygen.
👉 The #2 most important nutrient is Omega-3s (especially DHA).
👉 Protein comes in third—but it’s still crucial.

Let’s break down why protein matters, why too much can be harmful, and how to consume it wisely.

What Is Protein?

Protein is a complex molecule that plays a vital role in:
✅ Building and repairing tissues
✅ Producing hormones
✅ Regulating chemical processes in the brain
✅ Supporting neurotransmitter production

Proteins are made up of smaller molecules called amino acids, which act as the foundation of nearly every process in your body, including brain function.

Protein & Brain Function: Why It Matters

Amino acids derived from protein are critical for:
🧠 Memory and cognition
💡 Mood regulation
⚡ Energy levels and motivation

Your brain doesn’t need protein itself—it needs the amino acids that come from protein digestion. These amino acids help create neurotransmitters, the brain’s chemical messengers.

The Problem with High-Protein Diets

Many diets today—like the Carnivore Diet, Paleo Diet, and Atkins Diet—focus on high animal protein intake.

While people may feel great initially, long-term effects can be negative:
❌ Joint pain and inflammation
❌ Cardiovascular disease
❌ Cognitive decline

👉 Why? Because excess animal protein, especially from red meat, can contribute to chronic inflammation, which harms both the body and brain over time.

Essential vs. Non-Essential Amino Acids

Your body produces some amino acids naturally, while others must come from your diet.

Essential Amino Acids (Must Come from Food)

🔹 Tryptophan – Found in turkey, helps with sleep
🔹 Lysine – Supports brain health and immunity
🔹 Phenylalanine – Needed for dopamine production (mood and focus)

Non-Essential Amino Acids (Body Produces Them)

🔹 Asparagine – Found in asparagus, used for energy
🔹 Glutamine – Helps with gut and brain health

🚨 Key takeaway: You don’t need excessive amounts of protein because your body naturally produces many of the amino acids it needs!

The Role of Neurotransmitters

Neurotransmitters are the brain’s messengers—they control everything from mood to focus to sleep. Many neurotransmitters are made from amino acids, which is why protein is important.

Key Neurotransmitters and Their Functions:

1️⃣ Serotonin – Regulates mood, sleep, memory, and appetite
2️⃣ Dopamine – Controls motivation, pleasure, and movement
3️⃣ Glutamate – Increases alertness and focus
4️⃣ GABA – Promotes relaxation and reduces anxiety

📢 Takeaway: Without enough amino acids, neurotransmitters won’t function properly, leading to depression, anxiety, brain fog, and low energy.

Best Sources of Protein for Brain Health

Not all proteins are equal!

Best Animal-Based Proteins:

✔️ Fish (salmon, sardines) – High in Omega-3s and complete amino acids
✔️ Eggs – Nutrient-dense and easy to digest
✔️ Shellfish – Rich in brain-boosting minerals

👉 Why fish? Fish provides complete amino acids, but unlike red meat, it’s low in inflammatory compounds.

Best Plant-Based Proteins:

✔️ Legumes (lentils, chickpeas) – High in fiber and protein
✔️ Soybeans & Tofu – Complete plant protein
✔️ Nuts & Seeds – Almonds, walnuts, chia seeds

🚨 Avoid:
❌ Processed meats (bacon, sausage, deli meats)
❌ High-fat, red meats in excess

How Much Protein Do You Really Need?

🔹 Most people need around 50-75 grams per day (varies by age, weight, and activity level).
🔹 Too much protein can stress the kidneys and liver and increase inflammation.
🔹 Excess protein does NOT improve brain function.

👉 Focus on quality, not quantity!

The REAL Cause of Brain Decline: Diet & Inflammation

People often think they need more protein to stay sharp, but the real cause of brain fog and memory loss is inflammation caused by poor diet choices.

What Depletes Neurotransmitters?
🚫 Processed foods (especially sugar and refined carbs)
🚫 Alcohol and excessive caffeine
🚫 Chronic stress and poor sleep

👉 Your daily habits—not just protein intake—determine brain health.

Key Takeaways: What You Should Do Now

✔️ Prioritize Omega-3-rich proteins like fish over red meat.
✔️ Limit processed foods and inflammatory proteins.
✔️ Eat a balanced diet with plant-based proteins for variety.
✔️ Support neurotransmitter health with whole foods, not supplements.
✔️ Focus on lifestyle habits (sleep, movement, hydration).

Final Thought: No Pill Will Restore Your Brain Health

🚨 There is no magic pill for brain health.

📢 Your daily choices—what you eat, how you move, and how you rest—determine your brain’s long-term performance.

The Blue Zones, where people live past 100 with high mental clarity, don’t rely on supplements or high-protein diets. Instead, they:
✅ Eat whole, unprocessed foods
✅ Stay active naturally
✅ Get high-quality sleep
✅ Live with purpose and strong social connections

👉 Your brain health depends on your choices. Make them wisely!

This Week’s Action Step

1️⃣ Reduce red meat consumption and swap in fish or plant-based proteins.
2️⃣ Cut out processed meats and high-fat animal products.
3️⃣ Focus on nutrient-dense whole foods instead of protein powders.

🎙️ Thanks for tuning in to the Restorative Longevity Podcast!

This episode is brought to you by Achieve Integrative Health, the #1 acupuncture clinic in the U.S. We’re grateful for their support in helping us bring you this vital information.

Join us next Sunday at 8:30 AM CST for more insights on how to live better, longer.

Don’t forget to subscribe and share this episode with someone who needs to hear it!