You think you’re optimizing your brain—but what if the real culprit behind your brain fog, anxiety, and burnout is the modern world itself?

In this episode, Columbia University psychiatrist and nutritional neuroscience pioneer Dr. Drew Ramsey joins Dave Asprey to decode the biological chaos hijacking your mind—and how to fight back. From inflammation and gut dysbiosis to screen-induced disconnection and hidden trauma, this is the ultimate roadmap for healing the modern brain.

You’ll explore the cutting-edge science of neuroplasticity, discover how movement and social connection trigger brain growth, and learn why food is still your most powerful antidepressant. Plus: dancing, psychedelics, kale debates, and why porn is quietly reshaping the male brain.

What You’ll Discover in This Episode:

• Why brain fog, anxiety, and mood swings might be signs your brain is inflamed

• How movement—especially dancing—can literally help your brain grow stronger

• What your gut has to do with your mental health (and why some “healthy” foods can backfire)

• The truth about antidepressants, supplements, and why there’s no one-size-fits-all fix

• Why porn, ultra-processed food, and doomscrolling are silently wrecking focus and drive

• A new way to think about mental fitness—like a workout plan for your brain

SPONSORS

-BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino.

-Zbiotics | Go to https://zbiotics.com/DAVE for 15% off your first order.

Resources:

• A Day of Biohacking and Consciousness Event April 12th: https://daveasprey.com/biohacking-and-consciousness/

• Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/

• Drew’s Instagram: https://www.instagram.com/drewramseymd/?hl=en

• Drew’s Linktree: https://shorturl.at/CIIR5

• Danger Coffee: https://dangercoffee.com

• Dave Asprey’s Website: https://daveasprey.com

• Dave Asprey’s Linktree: https://linktr.ee/daveasprey

• Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com

• Own an Upgrade Labs: https://ownanupgradelabs.com

• Upgrade Labs: https://upgradelabs.com

• 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com

Timestamps:

• 00:00 – Trailer

• 01:43 – Intro

• 02:51 – The State of Mental Health Today

• 04:00 – Nutritional Psychiatry and Personal Experiences

• 05:21 – Environmental Factors and Brain Health

• 05:55 – Chemical Balance and Psychiatry

• 09:19 – Mental Fitness and Connection

• 14:17 – Modern Brain Challenges

• 16:26 – The Role of Movement and Dance

• 22:44 – Sex, Relationships, and Mental Health

• 34:02 – Microbiome and Mental Health

• 36:50 – Transitioning to Urban Life and Mental Health

• 37:29 – The Role of Nature in Mental Well-being

• 38:14 – Personal Experiences with Gut Health

• 39:45 – Trial and Error in Mental Health

• 42:16 – Cognitive Resilience and High Performance

• 45:37 – The Importance of Family Meals

• 46:33 – Challenges of Rural and Urban Living

• 47:53 – Brain Health: Beyond Neurons

• 49:01 – Neuroplasticity and Mental Fitness

• 52:50 – Biohacking Mental Health

• 57:31 – The Role of Serotonin in Depression

• 01:03:57 – Debating the Benefits of Kale

• 01:12:03 – Final Thoughts on Mental Health and Resilience

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Michael Rowe, "Researching Street-Level Bureaucracy: Bringing Out the Interpretive Dimensions" (Routledge, 2024)

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