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It's been thought of that our brains do not regenerate.
1:05
Our brain cells are not renewed, okay?
1:07
This is a completely false information
1:10
because the brain cell can regenerate.
1:12
In fact, it's the rate at which your brain cells regenerate
1:15
that determines how your cognitive functions
1:18
going to work or not work as you get older.
1:21
So today we're going to talk about how to actually increase
1:26
this regeneration of your nerve cells
1:29
by a factor of five X, okay?
1:31
Now, yes, this research was done in animals
1:35
and there's also a lot of research done in humans as well.
1:37
So as I go through the list, I want to cover a lot of different things
1:40
that you can do to increase the size of your brain.
1:44
And you don't have to do all of them.
1:46
You just need to pick as many as you can do.
1:48
And if you wouldn't mind, go ahead and add those to the comments
1:51
of those things that you feel that you can add
1:55
to your current lifestyle to increase the size of your brain
1:59
or at least the regeneration of your neurons
2:02
because this list could be a little bit overwhelming to some people.
2:05
You know, you can't do everything,
2:07
but you just do what you can.
2:09
Something is better than nothing.
2:10
And the general term for a nerve regenerating
2:13
is called neurogenesis.
2:15
A lot of this research is done on a part of the brain
2:17
called the hippocampus.
2:19
The hippocampus, well, they don't know exactly
2:21
but it's involved in the relay of information
2:24
that's connected to memory, learning, spatial navigation,
2:29
remember layouts of certain things, problem solving,
2:32
which you kind of need your memory for problem solving,
2:34
reasoning, and something else called object in place memory.
2:40
That's like remembering certain objects
2:42
in certain environments.
2:43
Like, where did I put my keys, et cetera?
2:46
Now, it realizes just because you don't remember
2:48
where you put your keys does not mean
2:50
you have a problem with your brain,
2:52
it could be that you just ate poorly the day before.
2:55
It could be that your blood sugars are not quite correct
2:58
if your spouse, a family member, or your parent, or whatever,
3:02
starts having memory problems.
3:04
The worst thing you could do is to remind them of that
3:07
and point that out because it's almost like the more
3:10
that you remind someone like, you know,
3:12
are you losing your memory?
3:14
The more they start losing their memory.
3:15
And even when I was in practice,
3:17
I would notice this with married couples
3:20
that would be coming in.
3:21
Sometimes the spouse would be correcting them
3:23
if they said something wrong or pronounced something wrong
3:27
or forgot something.
3:29
And I pulled them to the side and I just said,
3:32
you know what, if they do that again,
3:34
just kind of ignore it, okay?
3:37
And I followed up with them and I found
3:39
that the person stopped making these mistakes
3:43
when the person stopped reminding them
3:45
that they were making these mistakes.
3:46
So I think what happens if you hyper focus on something,
3:49
it actually sometimes can make it worse.
3:51
One thing that's really interesting about the brain, okay?
3:55
Is that if we take a look at this size of the brain
3:58
and how much it weighs and we compare that
4:00
to the rest of the body,
4:01
it only really makes up like 2% of the whole body weight,
4:05
yet it requires 20% of the oxygen of the body.
4:10
20% of the metabolism of the body is given to the brain.
4:15
So it's an energy hog.
4:16
And this is why this first thing I'm gonna tell you
4:19
is so important out of all the things you can do
4:22
to increase the size of the brain and prevent atrophy
4:26
is regular consistent exercise.
4:30
And the type of exercise that would be best
4:31
is aerobic exercise.
4:33
And what I mean is getting a lot of oxygen.
4:36
Now this is not to say that other types of exercise
4:38
is not also really good,
4:40
but if you can also include long walks, for example,
4:43
some type of exercise where you can get a lot of oxygen,
4:46
that would be even better than other types of exercise.
4:49
But I personally like to mix it up.
4:51
I do high intensity on certain days.
4:53
I might do hiking or a long walks on other days.
4:56
That is the most important thing you can do
5:02
to enhance your brain, regular exercise.
5:06
On the opposite would be inactivity, right?
5:09
Not exercising, being inside all day.
5:11
That would not be good for your brain.
5:13
The second most important thing for your brain
5:19
And I'm gonna say just like intermittent fasting,
5:21
but also periodic prolonged fasting.
5:24
Very potent stimulator of certain factors
5:28
that help grow your brain and repair the brain function.
5:32
So you need to be doing two meals a day
5:34
with maybe a fasting period of at least 16, 17, 18 hours,
5:39
okay, that would be ideal.
5:41
But if you can do longer, like a one meal a day
5:43
and fast for 23 hours, that would be even better.
5:48
And this would all depend on your lifestyle
5:51
and also how much repair that you need to do on the brain
5:54
because maybe you have some other issues.
5:56
But the point is that when you eat too frequently
5:59
and have at least...
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Snacks, which is just a killer for a lot of problems.
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The brain suffers the most, okay?
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So this idea that you have to constantly fuel the body
7:11
or the brain is false information.
7:13
It does very well when you don't eat so frequently
7:18
and then periodic prolonged fast for like maybe 48 hours.
7:22
The next thing, cold therapy.
7:24
Very potent stimulator of neurogenesis,
7:29
which is the regrowing of your nerve cells.
7:31
So that could be an ice bath,
7:33
that could be in just taking a cold shower.
7:36
Some of you are not going to do this,
7:37
but some of you will do it,
7:39
but it definitely will stimulate the regeneration of brain.
7:43
Now, if you combine all three of these,
7:44
you can look way back in time when we were always starving
7:49
in the cold and we're constantly exercising
7:52
to run and chase animals to eat them.
7:56
And so our DNA has been developed off that,
8:00
has adapted off those three things to survive better
8:04
because we needed our brain's sharp.
8:08
So if you're out in the cold and you're exercising
8:10
and you're not eating,
8:12
you can really support your brain
8:14
versus always being in a very comfortable environment,
8:18
being around food all the time,
8:19
like having a refrigerator
8:20
and just sitting back and being inactive.
8:23
Other things you can do.
8:24
Omega-3, very, very potent stimulator of growing your brain.
8:29
That would be like, cap never oil.
8:32
Because a good portion of the brain
8:34
is composed of something called DHA,
8:36
which is a type of omega-3 fatty acid.
8:39
Okay, so that would help you greatly
8:41
and it's very easy to do to have some fish oils
8:44
or caliber oil that you consume on a regular basis.
8:49
Now, on the flip side of that,
8:50
the other oil that's really bad for the brain
8:54
is oxidized oil like in the oils that are heated
8:57
like vegetable oils.
8:59
To create those oils, you have to heat them up
9:01
with solvents like hexane.
9:03
And then you use them in heat too, right?
9:05
You actually use them to fry something or cook something
9:08
or deep fry something.
9:09
Very, very bad for your brain.
9:12
Of course, recently we've substituted those
9:15
for the saturated fats.
9:16
Being the coconut oil, the lard, the butter
9:20
are actually very, very good to cook things in.
9:23
They're very stable.
9:24
As long as you keep your carbs low.
9:28
And so that relates to the next point,
9:30
a low carb diet because sugar and refined carbs
9:34
and just eating a high carb diet
9:36
creates a lot of oxidation to the brain.
9:39
And the hallmark of neurodegeneration
9:43
is glucose hypometabolism where glucose
9:47
is not being able to be metabolized in the neurons.
9:50
Okay, that's the hallmark that occurs within the nerve cells,
9:55
which means the destruction of the nerve cell
9:57
occurs because it's not getting glucose
10:00
so does that mean you need to eat more glucose?
10:03
No, it means that you already ate too much glucose
10:06
and you created insulin resistance.
10:09
And now you basically create this resistance
10:12
for glucose as well.
10:14
And that's what destroys it.
10:16
You basically starve off the nerve of energy.
10:19
How can we use that information?
10:20
We can lower the amount of glucose that you eat
10:24
and we can feed your neurons a much better fuel,
10:29
So ketones are the fuel that can bypass this damage
10:35
of glucose and go right in and feed the neurons directly.
10:38
So how do we do that?
10:39
Well, we just lower our carbs
10:41
and our bodies will naturally generate ketones.
10:43
We can also take ketones as a supplement.
10:46
We can fast and generate ketones,
10:48
do fasting and amine fasting.
10:50
We can also consume MCT oil
10:53
because you're gonna generate more ketones.
10:55
Now, I've mentioned cold therapy,
10:56
but you also can do heat therapy,
10:58
which like in a sauna or a hot shower,
11:01
that can also be beneficial.
11:04
But not as beneficial as the cold therapy.
11:08
Another thing that's of really beneficial to the brain
11:11
is vitamin B1, thiamine.
11:13
And the opposite to that, a thiamine deficiency,
11:16
which is very common, is the worst thing for the brain, okay?
11:20
When someone does not have enough B1,
11:23
you start developing this condition
11:25
called wernickey course cough syndrome.
11:28
It's a condition where you're very deficient in B1
11:31
and the neurons are degenerating, okay?
11:34
So you have all sorts of problems in the brain.
11:37
And this usually occurs
11:38
because you're eating a lot of refined carbohydrates
11:42
And so when you don't have enough B1,
11:43
you actually get inflammation in your brain.
11:46
And B1 is connected to so many positive things
11:49
for our bodies, but especially for the brain,
11:52
and also to get rid of stress.
11:54
All right, the next one is probiotics,
11:56
which is interesting because there is a connection
11:58
between your gut and your brain, right?
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I mean, the microbes in your gut make all sorts
13:03
of the serotonin and other neurotransmitters
13:06
So if there's a problem in your gut, there's a problem up here.
13:11
In fact, one of the side effects of taking an antibiotic
13:15
is problems with your brain, mood, cognition,
13:19
and even potentially certain types of dementia,
13:22
which is interesting.
13:23
So if you just support your gut,
13:25
you actually can help this regeneration of your brain cells.
13:29
So that would be consuming like foods
13:33
that have friendly microbes, probiotics,
13:35
sour crowd, fermented foods, certain vegetables
13:39
that are grown on soils that have microbes,
13:41
and also that fiber in the vegetables
13:44
can actually feed the microbes.
13:46
And if you have many different types of vegetables
13:48
or different types of lettuce leaves,
13:51
that would be better because it's going to create
13:53
a more diversified microbiome.
13:56
But also there's another antibiotic
13:58
or at least something that was patented
14:02
as an antibiotic, and that is glyphosate.
14:06
That's the chemical in the GMO.
14:08
So that can actually alter our gut microbiome,
14:13
another reason why you should have organic type foods.
14:16
Now, another thing that can actually support your brain
14:19
You're going to get a type of energy
14:21
called infrared from the sun.
14:22
Over 50% of the sun's rays is infrared,
14:26
and it can penetrate through your skull, okay?
14:28
And actually that can increase your melatonin,
14:32
which can act as an antioxidant to support your brain.
14:37
But that's interesting.
14:38
And then also you have the vitamin D from the sun
14:41
that can also help the brain.
14:43
Versus being indoors to all sorts of artificial lights
14:48
that do not help your brain at all.
14:50
And then there's also plant-based phytonutrients
14:52
that are really good for your brain.
14:55
Cureciton, turmeric, B phytonutrients in green tea.
14:59
I mean, there's just so many different phytonutrients
15:03
in so many plants that can help you.
15:06
Then we also get food tie and colean, okay?
15:10
Colean is kind of the raw material for acetylcholine,
15:15
a really common neurotransmitter in your brain.
15:18
You need acetylcholine, and that's made out of colean.
15:20
So what foods are high in colean?
15:23
Well, you have egg yolks, okay?
15:25
You also have organ meats, fish, okay?
15:28
So all of those are really important for your brain.
15:31
And then we also have grass-fed animal products, right?
15:34
Grass-fed versus grain-fed.
15:36
Grass-fed are more anti-inflammatory
15:40
because of the omega-6 to three ratios.
15:42
You want those like one to one.
15:44
So that's just another point that you want to be aware of
15:47
when you're consuming animal products.
15:48
There is a big difference.
15:49
And then we get to its efficient sleep,
15:51
not just the number of hours of sleep,
15:54
but the quality of sleep that you get, okay?
15:57
It's very, very important.
15:58
If you have a misomnia and you're living on caffeine
16:00
and stimulants, it's gonna start to affect
16:03
the regeneration of nerve cells.
16:05
Now, what about this topic of coffee?
16:08
Well, too much caffeine can definitely create a problem
16:12
But if you have just a small amount of coffee,
16:15
it's not gonna be a problem,
16:16
especially since there's polyphenols in the coffee
16:19
that can support the brain.
16:21
But excessive amounts of caffeine,
16:23
if you drink too much, can override that
16:25
and create a lot of problems.
16:26
Because if you think about it when you drink coffee,
16:28
it does stimulate your cognitive function, right?
16:32
So over stimulation of that can be damaging.
16:37
Another really key nutrient for the brain,
16:38
especially the hippocampus is zinc, okay?
16:41
Zinc is involved in different enzymes.
16:44
If you're deficient in zinc,
16:45
that can create an atrophy of the hippocampus
16:48
and affect your cognitive function, as well as your mood.
16:51
Now, since I mentioned this topic of omega-3
16:54
like the DHA oils, which is so important in brain health
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and it's a real easy thing to implement,
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I put some more information up with this video right here.
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You should check it out.
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