Live Wisely: The Three Brains: Why They Are Brains & How to Nourish Them

Most people think of the brain as the organ in their skull—but neuroscience has revealed that intelligence, memory, and decision-making also reside in the heart and gut. These three “brains” communicate through the vagus nerve, influencing emotions, cognition, and well-being. Each has neural networks, produces neurotransmitters, and plays a critical role in how we think, feel, and act.

Let’s break it down:

The Head Brain

(Thinking, Learning, and Cognitive Power)

The head brain is what most of us recognize as the control center. It contains ~86 billion neurons, making it the most complex structure in the known universe. It governs rational thought, creativity, decision-making, and memory.

Key Neurotransmitters Produced:

• Dopamine – Motivation, learning, and reward

• Serotonin – Mood regulation, focus, and cognition

• Acetylcholine – Memory and attention

• GABA – Calmness and relaxation

What Feeds the Head Brain?

• Omega-3s (DHA & EPA): Essential for brain cell structure and function (found in salmon, walnuts, flaxseeds)

• Polyphenols & Antioxidants: Protect neurons from oxidative stress (found in dark chocolate, blueberries, green tea)

• Choline: Supports neurotransmitter function (found in eggs, lean meats, soybeans)

Why It’s a Brain:

• It processes & stores vast amounts of information.

• It has its own complex neural circuitry.

• It communicates with the gut and heart to regulate emotions and decision-making.

The Heart Brain

("The Brain of Emotion and Connection")

The heart brain isn’t just a poetic idea—it has ~40,000 neurons, enough to classify it as a neural network capable of independent processing. The heart sends more signals to the head brain than it receives, influencing emotions, decision-making, and intuition.

Key Neurotransmitters & Hormones Produced:

• Oxytocin – The “love hormone,” fosters connection & trust

• Dopamine – Reinforces positive emotional experiences

• Atrial Natriuretic Peptide (ANP): Regulates stress response and relaxation

What Feeds the Heart Brain?

• Magnesium: Helps regulate heart rate & reduces stress (found in dark leafy greens, nuts, seeds)

• CoQ10: Supports heart cell energy production (found in organ meats, fatty fish, broccoli)

• Flavonoids: Improve blood circulation & heart function (found in berries, citrus fruits, dark chocolate)

Why It’s a Brain:

• It has its own neural network, capable of processing emotions.

• It influences decision-making, especially under stress.

• It releases hormones that directly impact mood and connection.

The Gut Brain

("The Brain of Instinct and Well-Being")

The gut brain, or the enteric nervous system (ENS), is a vast network of 500 million neurons lining the digestive tract. It operates independently from the head brain, controlling digestion while also shaping mood and behavior.

Key Neurotransmitters Produced:

• Serotonin (95% of the body’s supply) – Mood stability & gut motility

• Dopamine – Motivation & pleasure response

• GABA – Calming neurotransmitter, reducing anxiety

• Short-Chain Fatty Acids (SCFAs) – Produced by gut bacteria, influencing brain function

What Feeds the Gut Brain?

• Fermented Foods: Feed beneficial gut bacteria (found in yogurt, kimchi, sauerkraut)

• Prebiotic Fiber: Fuels gut bacteria for SCFA production (found in garlic, onions, asparagus, oats)

• Polyphenols: Support gut microbiome diversity (found in green tea, berries, dark chocolate)

Why It’s a Brain:

• It has its own nervous system capable of independent function.

• It produces the majority of the body’s serotonin and other neurotransmitters.

• It sends constant signals to the head brain, influencing mood and cognition.

The Three Brains in Action

Think of a time you made a big decision. Did your head analyze the facts, your heart pull you toward what felt right, and your gut give you a deep, instinctual sense of yes or no?

That’s all three brains working together. And just like any muscle or organ, they need the right fuel to function at their best.

When we eat for our three brains, we nourish our:

Head brain → Clarity & cognition

Heart brain → Emotional intelligence & connection

Gut brain → Intuition & well-being

Eating isn’t just about nutrition—it’s about alignment. What we feed ourselves determines how well we think, feel, and act in the world.

The Takeaway: Eat for Your Three Brains

Each meal is an opportunity to fuel not just the body, but the mind, heart, and intuition. Next time you sit down to eat, ask:

• What am I feeding my head brain for clarity?

• What am I giving my heart brain for emotional balance?

• How am I supporting my gut brain for deep well-being?

Because when all three brains are nourished, we don’t just survive—we thrive.