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Head Strong
Head start- brain should run on fat. When you consume sugar, it stops using the fat for brain energy & uses glucoses instead. So the fat is stored in the body, which leads to, well, getting fat.
- certain foods, products in our environment, types of light, & even forms of exercise can weaken your brain.
- All useless stimuli - potential threats, ringing phones, flashing lights, & more - wear your brain.
- Forgetfulness, cravings, low energy, moodiness, & inability to focus are all symptoms of low brain energy.
- reduce stimuli in environment to focus
- Make most important decision first, before decision fatigue.
Mighty Mitochondria- cells of the brain, heart, & retina have most mitochondria → suffer first when low on energy
- hormones, blood sugar levels, diet, & lifestyle all affect the function of your mitochondria
- from ages 30-70, the avg person experiences 50% decline in mitochondrial efficiency.
become a neuromaster- neurons require lots of energy → die when don't get it.
- myelin is made of fat & insulates the comm. Path between neurons.
- You can grow new neurons at any age.
- Eat more good fat
- Sugar reduces rate of neurogenesis
- Stress reduces neurogenesis
★ inflammationWhat happens when you eat sugar? Eat too much sugar → liver can't handle it → pancreas releases insulin (insulin tells the body to stop burning fat & to store it instead, so you get fat) → Triggers release of inflammatory cytokines → fructose, which makes up 50% of table sugar, links to proteins in the body, like collagen → when linked to collagen, fructose creates toxic A.G.E's → A.G.E's accelerate aging & create oxidative stress on the body → chronic inflammation → brain fog & sluggishness → no energy to produce outstanding results in your life (more on 125)
★ What happens when you are stressed? 39-40Apoptosis (programmed cell death)
★ What happens when you drink alcohol? oxidative stress → apoptosis
- brain suffers first when body is chronically inflamed.
- mitochondria inflamed → electrons must travel farther to get to same place → less efficient at making energy
- Nearly every cause of lowered energy production lays the groundwork for developing chronic diseases later.
- Spend some time outdoors barefoot to soak up the earth's negative charge & get some UV & infrared light. EZ water
Brain fuel- polyphenols are antioxidants that protect gut, increase rate of neurogenesis, play role in apoptosis, & lower inflammation - and body needs fat to absorb them.
- Need certain nutrients to make important neurotransmitters for your brain. The best foods for this include beef, eggs, almonds, & wild salmon
- Mitochondria make energy more efficiently with ketones than wit glucose.
- eat veggies w/ healthy fat
- eat fish to get EFA's for brain
- use brain octane oil to restrict carbs so brain has access to ketones.
Brain inhibiting foods- Dairy protein, gluten, trans fats, & veg oils cause inflammation in everyone
- Mold toxins are toxic to mitochondria & are found in grains, coffee, dried fruit, wine, beer, chocolate, nuts, & corn
- You can damage healthy fats by cooking them at high temps.
- artificial sweeteners are toxic in small amounts
- Frying damages fats
- buy organic produce
- Fuck →brown rice = Arsenic ☹
- Avoid toxins & improve your body's detox system25% are genetically sensitive to mold. the rest have subtle symptoms that are written off as a bad day.
- Mold toxins, heavy metals, & some pharmaceutical drugs are directly toxic to mitochondria
- body stores toxins in fat so anything done to break up fat is detoxifying.
- check home for mold issues
- Keep track of how you feel in diff environments.
- ★ Your brain on light, air, & cold. · LED & CFLJunk light damages mitochondria b/c too much blue light
- Teach cells how to use oxygen more efficiently, temporarily expose them to less oxygen
- 30 sec cold at end of shower
Sleep harder, meditate faster, exercise less- When it comes to sleep, focus on quality more than quantity
- need good amount of time to recover from intense exercise
- meditation changes structure of brain for better
- Do jumping jacks to shake water in cells, more EZ
- 5:5:5 5 times, breathe in 5, hold 5, out 5