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you know it's been thought of that our
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brains do not regenerate our brain cells
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are not renewed okay this is a
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completely false information because the
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brain cell can regenerate in fact it's
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the rate at which your brain cells
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regenerate that determines how your
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cognitive functions going to work or not
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work as you get older So today we're
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going to talk about how to actually
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increase
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this regeneration of your nerve cells by
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a factor of 5x okay now yes this
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research was done in animals and there's
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also a lot of research done in humans as
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well so as I go through the list I want
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to cover a lot of different things that
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you can do to increase the size of your
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brain and you don't have to do all of
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them you just need to pick as many as
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you can do and if you wouldn't mind go
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ahead and add those to the comments of
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those things that you feel that you can
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add to your current lifestyle to
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increase the size of your brain or at
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least the Regeneration of your neurons
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because this list could be a little bit
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overwhelming to some people you know you
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can't do everything but you just do what
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you can something is better than nothing
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and the general term for a nerve
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regenerating is called neurogenesis a
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lot of This research is done on a part
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of the brain called the hippocampus the
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hippocampus well they don't know exactly
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but it's involved in the relay of
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information that's connected to memory
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learning spatial navigation remember
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layouts of certain things problem
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solving which you kind of need your
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memory for problem solving reasoning and
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something else called object in place
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memory that's like remembering certain
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objects in certain environments like
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where did I put my keys Etc now realize
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this just because you don't remember
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where you put your keys does not mean
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you have a problem with your brain it
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could be that you just ate poorly the
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day before it could be that your blood
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sugars are not quite correct if your
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spouse a family member or your parent or
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whatever starts having memory problems
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the worst thing you can do is to remind
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them of that and point that out because
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it's almost like the more that you
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remind someone like you know are you
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losing your memory uh the more they
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start losing their memory and even when
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I was in practice I would notice this
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with married couples that would be
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coming in sometimes the spouse would be
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correcting them if they you know said
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something wrong or pronounce something
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wrong or forgot something and I pulled
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it aside and I just said you know what
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if they do that again just kind of
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ignore it okay
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and I followed up with them and I found
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that the person stopped making these
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mistakes when the person stopped
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reminding them that they were making
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these mistakes so I think what happens
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if you hyper focus on something it
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actually sometimes could make it worse
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one thing that's really interesting
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about the brain okay is that
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if we take a look at the size of the
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brain and how much it weighs and we
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compare that to the rest of the body it
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only really makes up like two percent of
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the whole body weight yet it requires 20
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percent of the oxygen of the body
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20 of the metabolism of the body is
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given to the brain so it's an energy
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Hawk and this is why this first thing
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I'm going to tell you is so important
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out of all the things you can do to
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increase the size of the brain and
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prevent atrophy is regular consistent
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exercise and the type of exercise that
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would be best is aerobic exercise and
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what I mean is getting a lot of oxygen
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now this is not to say that other types
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of exercise is is not also really good
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but if you can also include long walks
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for example or some type of exercise
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where you can get a lot of oxygen that
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would be even better than other types of
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exercise but I personally like to mix it
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up I do high intensity on certain days I
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might do hiking or long walks on other
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days that is the most important
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thing you can do to enhance
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your brain regular exercise on the
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opposite would be inactivity right not
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exercising being inside all day that
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would not be good for your brain the
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second most important thing for your
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brain would be
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fasting and I'm going to say just like
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intermittent fasting but also a periodic
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prolonged fasting very potent stimulator
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of certain factors that help grow your
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brain and repair the brain function so
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you need to be doing two meals a day
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with maybe a fasting period of at least
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16 17 18 hours okay that would be ideal
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but if you can do longer like a one meal
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a day and and fast for 23 hours that
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would be even better
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and this would all depend on your
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lifestyle and also how much repair that
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you need to do on the brain because
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maybe you have some other issues like
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but the point is that when you eat too
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frequently and have these snacks which
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is just a killer for a lot of problems
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the brain suffers the most okay so this
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idea that you have to constantly fuel
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the body of the brain is false
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information it does very well when you
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don't eat so frequently and then
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periodic prolonged fast for like maybe
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48 Hours the next thing cold therapy
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very potent stimulator of neurogenesis
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which is the regrowing of your nerve
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cells
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so that could be an ice bath that could
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be in just taking a cold shower some of
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you are not going to do this but some of
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you will do it but it definitely will
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stimulate the Regeneration of brain now
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if you combine all three of these you
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can look way back in time when we were
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always Starving in the cold and we're
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constantly exercising to run and chase
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animals to eat them and so our DNA has
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been developed off that has adapted off
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those three things to survive better
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because we needed
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our brains sharp so if you're out in the
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cold and you're exercising and you're
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not eating you can really support your
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brain versus always being in a very
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comfortable environment being around
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food all the time like having a
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refrigerator and just sitting back and
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being inactive other things you can do
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omega-3 very very potent stimulator of
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growing your brain that would be like
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cod liver oil why because a good portion
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of the brain is composed of something
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called DHA which is a type of omega-3
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fatty acid okay so that would help you
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greatly and it's very easy to do to have
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some fish oils or cod liver oil that you
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consume on a regular basis
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now on the flip side of that the other
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oil that's really bad for the brain is
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oxidized oil like in the oils that are
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heated like vegetable oils to create
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those oils you have to heat them up with
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solvents like hexane and then you use
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them in heat too right you actually use
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them to fry something or cook something
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or deep fry something very very bad for
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your brain of course recently we've
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substituted those for the saturated fats
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being the coconut oil the lard the
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butter are actually very very good to
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cook things in they're very stable as
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long as you keep your carbs low
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and so that relates to the next point a
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low carb diet because sugar and refined
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carbs and just eating a high carb diet
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creates a lot of oxidation to the brain
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and the Hallmark of neurodegeneration is
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glucose hypo metabolism where glucose is
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not being able to be metabolized in the
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neurons okay that's the Hallmark that
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occurs within the nerve cells which
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means the destruction of the nerve cell
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occurs because it's not getting glucose
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fuel so does that mean you need to eat
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more glucose no it means that you
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already ate too much glucose and you
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created insulin resistance and now you
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basically create this resistance for
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glucose as well and that's what destroys
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it you basically starve off the nerve of
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energy how can we use that information
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we can lower the amount of glucose that
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you eat and we can feed your neurons
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a much better fuel which is ketones so
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ketones are the fuel that can bypass
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this damage of glucose and go right in
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and feed the neurons directly so how do
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we do that well we just lower our carbs
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and our bodies will naturally generate
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ketones we can also take ketones as a
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supplement we can fast and generate
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ketones do fasting intermittent fasting
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we can also consume MCT oil because
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you're going to generate more ketones
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now I've mentioned cold therapy but you
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also can do heat therapy which like in a
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sauna or a hot shower that can also be
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beneficial but not as beneficial as the
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cold therapy I'm sorry another thing
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that's really beneficial to the brain is
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vitamin B1 thiamine and the opposite to
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that a thymine deficiency which is very
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common is the worst zinc for the brain
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okay when someone does not have enough
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B1 you start developing this condition
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called wernick key course cough syndrome
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it's a condition where you're very
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deficient in B1 and the neurons are
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degenerating okay so you have all sorts
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of problems in the brain and this
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usually occurs because you're eating a
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lot of refined carbohydrates or too much
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sugar and so when you don't have enough
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B1 you actually get inflammation in your
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brain and B1 is uh connected to so many
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positive things for our bodies but
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especially for the brain and also to get
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rid of stress all right the next one is
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probiotics which is interesting because
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there is a connection between your gut
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and your brain right I mean the microbes
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in your gut make all sorts of the
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serotonin and other neurotransmitters
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and other factors so if there's a
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problem in your gut there's a problem up
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here in fact one of the side effects of
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taking an antibiotic is problems with
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your brain mood cognition and even
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potentially certain types of dementia
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which is interesting so if you just
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support your gut you actually can help
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this regeneration of your brain cells so
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that would be consuming like foods that
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have friendly microbes probiotics
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sauerkraut fermented food
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certain vegetables that are grown on
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soils that have microbes and also that
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fiber in the vegetables can actually
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feed the microbes if you have many
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different types of vegetables or
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different types of lettuce leaves that
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would be better because it's going to
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create a more Diversified microbiome but
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also there's another antibiotic or at
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least something that was patented as an
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antibiotic and that is glyphosate that's
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the chemical in the GMO so that can
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actually alter our gut microbiome
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another reason why you should have
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organic type foods now another thing
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that can actually support your brain is
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the sun you're going to get a type of
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energy called infrared from the sun over
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50 percent of the sun's Rays is infrared
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and it can penetrate through your skull
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okay and actually that can increase your
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melatonin which can act as an
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antioxidant to support your brain but
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that's interesting and then also you
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have the vitamin D from the Sun that can
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also help the brain versus being indoors
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to all sorts of artificial lights that
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do not help your brain at all and then
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there's also plant-based phytonutrients
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that are really good for your brain
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curcitin turmeric B phytonutrients in
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green tea I mean there's just so many
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different autonutrients in so many
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plants that can help you then we also
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get foods high in choline okay choline
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is kind of the raw material for
00:12:12
acetylcholine a really
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common neurotransmitter in your brain
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you need acetylcholine and that's made
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out of choline so what foods are high in
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choline well you have egg yolks okay you
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also have organ Meats fish okay so all
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of those are really important for your
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brain and then we also have grass-fed
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animal products right grass-fed versus
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grain fed grass-fed are more
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anti-inflammatory because of the omega-6
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to three ratios you want those like one
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to one so that's just another point that
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you want to be aware of when you're
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consuming animal products there is a big
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difference and then we get to its
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sufficient sleep not just the number of
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hours of sleep but the quality of sleep
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that you get okay is very very important
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if you have an insomnia and you're
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living on caffeine and stimulants it's
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going to start to affect the
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Regeneration of nerve cells now what
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about this topic of coffee well too much
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caffeine can definitely create a problem
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with your brain but if you have just a
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small amount of coffee it's not going to
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be a problem
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especially since there's polyphenols in
00:13:18
the coffee that can support the brain
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but excessive amounts of caffeine if you
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drink too much can override that and
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create a lot of problems because if you
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think about it when you drink coffee it
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does stimulate your cognitive function
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right so over stimulation of that can be
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damaging another really key nutrient for
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the brain especially the hippocampus is
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zinc okay zinc is involved in different
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enzymes if you're deficient in zinc that
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can create an atrophy of hippocampus and
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affect your cognitive function as well
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as your mood now since I mentioned this
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topic of Omega-3 like the DHA oils which
00:13:56
is so important in brain health and it's
00:13:58
a real easy thing to implement I put
00:14:00
some more information up with this video
00:14:02
right here you should check it out
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