5X Your BRAIN CELLS

Summary

This script dispels the myth that brain cells don't regenerate, emphasizing the importance of neurogenesis for cognitive health. It outlines various lifestyle factors that can enhance brain cell regeneration, including aerobic exercise, fasting, cold therapy, omega-3 intake, and a low-carb diet. It also highlights the negative impact of oxidized oils and the benefits of vitamins, probiotics, sunlight, phytonutrients, and sufficient sleep. The script encourages incorporating these elements into one's lifestyle to support brain health and function.

Takeaways

• 🧠 The myth that brain cells do not regenerate is false; neurogenesis is possible and can be influenced by various factors.
• 🏃‍♂️ Regular, consistent exercise, especially aerobic, is crucial for brain health and can enhance cognitive function.
• 🚫 Inactivity and lack of exercise are detrimental to brain health and can lead to atrophy.
• 🥗 Intermittent and prolonged fasting can stimulate brain repair and neurogenesis.
• ❄️ Cold therapy, such as ice baths or cold showers, is a potent stimulator of nerve cell regeneration.
• 🐟 Omega-3 fatty acids, particularly DHA, are essential for brain health and can be obtained from sources like cod liver oil.
• 🍲 Avoiding oxidized oils and choosing stable fats like coconut oil, lard, or butter can protect the brain from damage.
• 🥦 A low-carb diet can reduce oxidative stress on the brain and promote ketone production for better neuronal fuel.
• 🌞 Sunlight provides infrared energy and vitamin D, both of which are beneficial for brain health.
• 💊 Vitamin B1 (thiamine) is vital for brain function, and its deficiency can lead to cognitive decline.
• 🌱 Probiotics and a healthy gut microbiome are linked to better brain health and neurogenesis.
• 💤 Quality sleep is essential for nerve cell regeneration and overall brain function.

Q & A

Is it true that our brains do not regenerate brain cells?

No, this is a misconception. The brain can regenerate brain cells, and the rate of regeneration can affect cognitive function as we age.

What is the term for the regeneration of nerve cells in the brain?

The term for nerve regeneration is called neurogenesis.

Which part of the brain is often studied in relation to memory and learning?

The hippocampus is the part of the brain often studied in relation to memory, learning, spatial navigation, problem-solving, and object-in-place memory.

What is the most important activity to enhance brain size and prevent atrophy according to the script?

Regular and consistent exercise, particularly aerobic exercise, is the most important activity to enhance brain size and prevent atrophy.

How does fasting impact brain health and neurogenesis?

Fasting, including intermittent and prolonged fasting, is a potent stimulator of neurogenesis, helping to grow and repair brain function.

What role does cold therapy play in stimulating neurogenesis?

Cold therapy, such as ice baths or cold showers, is a potent stimulator of neurogenesis, promoting the regrowth of nerve cells.

Why are omega-3 fatty acids important for brain health?

Omega-3 fatty acids, particularly DHA, are important for brain health because a significant portion of the brain is composed of DHA, aiding in the growth of the brain.

What type of diet is suggested to support brain health and prevent neurodegeneration?

A low-carb diet is suggested to support brain health by reducing oxidation and promoting the use of ketones as fuel for neurons, which can bypass glucose-related damage.

How does vitamin B1 (thiamine) contribute to brain health?

Vitamin B1 (thiamine) is essential for brain health as it helps prevent conditions like Wernicke-Korsakoff syndrome, which results from thiamine deficiency and leads to neuronal degeneration.

What is the connection between gut health and brain health?

The gut and brain are connected through the gut microbiome, which influences the production of neurotransmitters and can impact mood, cognition, and even the risk of dementia.

How does sunlight exposure benefit brain health?

Sunlight provides infrared energy that can penetrate the skull and increase melatonin levels, acting as an antioxidant to support the brain. Additionally, sunlight helps in the production of vitamin D, which is beneficial for brain health.

Why are foods high in choline important for brain function?

Foods high in choline are important for brain function because choline is a precursor to the neurotransmitter acetylcholine, which is essential for cognitive processes.

What is the significance of sleep quality on brain regeneration?

Sufficient and quality sleep is crucial for brain regeneration as poor sleep, often exacerbated by excessive caffeine use, can negatively affect the regeneration of nerve cells.

Why is zinc considered a key nutrient for brain health?

Zinc is a key nutrient for brain health as it is involved in various enzymes and its deficiency can lead to hippocampal atrophy, affecting cognitive function and mood.

What is the recommended approach to consuming coffee for brain health?

A moderate amount of coffee can be beneficial for brain health due to its polyphenols, but excessive caffeine intake can be damaging due to over-stimulation of cognitive functions.

Outlines

00:00

🧠 Brain Cell Regeneration and Cognitive Function

This paragraph dispels the myth that brain cells do not regenerate, emphasizing that the rate of brain cell regeneration, or neurogenesis, is crucial for cognitive function as we age. The speaker introduces the topic of increasing neurogenesis by 5 times through various methods, including research-backed practices for both animals and humans. The hippocampus, a region of the brain involved in memory, learning, and problem-solving, is highlighted as a key area for neurogenesis. The paragraph encourages viewers to adopt lifestyle changes to enhance brain health, suggesting that even small changes can be beneficial.

05:01

🏋️‍♂️ Lifestyle Factors for Boosting Brain Health

The second paragraph delves into specific lifestyle factors that can significantly enhance brain cell regeneration. It underscores the importance of regular, consistent exercise, particularly aerobic activities, for increasing oxygen supply to the brain. Fasting, both intermittent and prolonged, is presented as another potent stimulator of neurogenesis. The speaker also touches on the benefits of cold therapy for brain health and contrasts it with the detrimental effects of frequent eating and inactivity. The historical context of our ancestors' survival strategies is used to reinforce the benefits of these practices.

10:01

🌞 Sunlight, Diet, and Gut Health for Neurogenesis

This paragraph explores additional factors that support brain health and neurogenesis. It discusses the benefits of sunlight, including infrared rays and vitamin D, for the brain, as opposed to artificial indoor lighting. The importance of a diet rich in omega-3 fatty acids, such as those found in fish oil, is highlighted, along with the detrimental effects of oxidized oils. A low-carb diet is recommended to reduce oxidative stress on the brain and promote ketone production as an alternative fuel for neurons. The gut-brain connection is introduced, emphasizing the role of probiotics and a diverse microbiome in brain health. The paragraph also mentions the negative impact of glyphosate, a chemical found in GMOs, on the gut microbiome.

Keywords

💡Neurogenesis

Neurogenesis refers to the process by which new neurons, or nerve cells, are generated in the brain. It is central to the video's theme as it discusses the factors that can enhance or inhibit this process. The script mentions that the rate of neurogenesis can affect cognitive function and memory as we age, and it suggests various lifestyle changes to increase the rate of neuron regeneration.

💡Hippocampus

The hippocampus is a region of the brain that plays a critical role in memory, learning, and spatial navigation. In the video, it is highlighted as an area where neurogenesis occurs and is vital for cognitive functions. The script emphasizes the importance of the hippocampus in relation to memory and problem-solving, and how certain practices can affect its health.

💡Aerobic Exercise

Aerobic exercise is a type of physical activity that increases the heart rate and involves the sustained contraction of large muscle groups. The video script identifies aerobic exercise as one of the most important activities for enhancing brain health and neurogenesis, as it increases oxygen supply to the brain, which is crucial for its function and growth.

💡Fasting

Fasting, as discussed in the video, involves abstaining from food for a certain period, which can be intermittent or prolonged. The script explains that fasting can stimulate the growth and repair of brain functions by triggering certain regenerative factors, suggesting that it is beneficial for neurogenesis and overall brain health.

💡Cold Therapy

Cold therapy, such as taking an ice bath or cold shower, is presented in the video as a potent stimulator of neurogenesis. The script suggests that exposing the body to cold can enhance the regenerative capacity of nerve cells, thereby supporting brain health and cognitive function.

💡Omega-3 Fatty Acids

Omega-3 fatty acids, particularly DHA, are essential nutrients for brain health. The video script emphasizes their importance in the composition of the brain and their role in supporting neurogenesis. Consuming sources rich in omega-3, like fish oil or cod liver oil, is recommended to promote brain cell growth and function.

💡Low Carb Diet

A low carb diet, as mentioned in the video, involves reducing the intake of carbohydrates, particularly refined sugars and refined carbs, which can contribute to neurodegeneration. The script explains that a high carb diet can lead to glucose hypo metabolism in neurons, causing damage and hindering neurogenesis. A low carb diet can help feed neurons with ketones, a healthier fuel source.

💡Vitamin B1 (Thiamine)

Vitamin B1, also known as thiamine, is a vital nutrient for brain health. The video script discusses its importance in preventing conditions like Wernicke-Korsakoff syndrome, which is associated with neuronal degeneration due to thiamine deficiency. Adequate thiamine intake is linked to reduced brain inflammation and improved cognitive function.

💡Probiotics

Probiotics are live microorganisms that confer health benefits, particularly to the gut. The video script highlights the gut-brain connection and how probiotics can support brain health by influencing the production of neurotransmitters and reducing inflammation. Consuming probiotic-rich foods like sauerkraut and fermented vegetables is suggested to promote a healthy microbiome and brain function.

💡Sun Exposure

Sun exposure is beneficial for brain health, as discussed in the video, due to the infrared rays and vitamin D it provides. The script explains that infrared rays can penetrate the skull and increase melatonin levels, which act as antioxidants to support the brain. Additionally, vitamin D from the sun is essential for cognitive function, contrasting with the negative effects of artificial indoor lighting.

💡Choline

Choline is an essential nutrient that serves as a precursor to the neurotransmitter acetylcholine, which is crucial for brain function. The video script points out that choline is necessary for the production of acetylcholine and can be found in foods like egg yolks and organ meats. Adequate choline intake is important for maintaining cognitive abilities and brain health.

💡Zinc

Zinc is a key mineral involved in various enzymatic processes in the brain. The video script discusses zinc's role in preventing atrophy of the hippocampus and its importance for cognitive function and mood regulation. Zinc deficiency can lead to cognitive decline, making it a critical nutrient for maintaining brain health.

Highlights

Contrary to popular belief, brain cells can regenerate, and the rate of regeneration affects cognitive function as we age.

Research indicates that certain methods can increase the regeneration of nerve cells by up to five times.

Neurogenesis, the term for nerve regeneration, primarily occurs in the hippocampus, which is involved in memory and learning.

Regular, consistent exercise, particularly aerobic, is crucial for brain health and neurogenesis.

Inactivity and lack of exercise can lead to brain atrophy and cognitive decline.

Fasting, both intermittent and prolonged, stimulates brain repair and growth factors.

Cold therapy, such as ice baths or cold showers, is a potent stimulator of neurogenesis.

Omega-3 fatty acids, particularly DHA, are essential for brain health and can be found in fish oils or cod liver oil.

Oxidized oils, like those used in deep frying, are detrimental to brain health.

A low-carb diet can reduce oxidation in the brain and improve glucose metabolism.

Ketones, produced by a low-carb diet or fasting, can serve as an alternative fuel for neurons.

Heat therapy, such as saunas or hot showers, can also benefit the brain, though not as much as cold therapy.

Vitamin B1 (thiamine) is crucial for brain health, while its deficiency can lead to neurodegeneration.

Probiotics and a healthy gut microbiome are linked to improved brain function and neurogenesis.

Sunlight, particularly infrared rays, can increase melatonin levels, which act as antioxidants for the brain.

Plant-based phytonutrients, such as curcumin and green tea polyphenols, support brain health.

Choline, found in egg yolks and organ meats, is essential for the production of the neurotransmitter acetylcholine.

Grass-fed animal products have a healthier omega-6 to omega-3 ratio, reducing inflammation and supporting brain health.

Quality sleep is vital for nerve cell regeneration and overall brain function.

Zinc is a key nutrient for brain health, particularly in the hippocampus, and deficiency can lead to cognitive decline.

Moderation in caffeine intake is important; excessive caffeine can overstimulate and damage the brain.

Transcripts

you know it's been thought of that our

brains do not regenerate our brain cells

are not renewed okay this is a

completely false information because the

brain cell can regenerate in fact it's

the rate at which your brain cells

regenerate that determines how your

cognitive functions going to work or not

work as you get older So today we're

going to talk about how to actually

increase

this regeneration of your nerve cells by

a factor of 5x okay now yes this

research was done in animals and there's

also a lot of research done in humans as

well so as I go through the list I want

to cover a lot of different things that

you can do to increase the size of your

brain and you don't have to do all of

them you just need to pick as many as

you can do and if you wouldn't mind go

ahead and add those to the comments of

those things that you feel that you can

add to your current lifestyle to

increase the size of your brain or at

least the Regeneration of your neurons

because this list could be a little bit

overwhelming to some people you know you

can't do everything but you just do what

you can something is better than nothing

and the general term for a nerve

regenerating is called neurogenesis a

lot of This research is done on a part

of the brain called the hippocampus the

hippocampus well they don't know exactly

but it's involved in the relay of

information that's connected to memory

learning spatial navigation remember

layouts of certain things problem

solving which you kind of need your

memory for problem solving reasoning and

something else called object in place

memory that's like remembering certain

objects in certain environments like

where did I put my keys Etc now realize

this just because you don't remember

where you put your keys does not mean

you have a problem with your brain it

could be that you just ate poorly the

day before it could be that your blood

sugars are not quite correct if your

spouse a family member or your parent or

whatever starts having memory problems

the worst thing you can do is to remind

them of that and point that out because

it's almost like the more that you

remind someone like you know are you

losing your memory uh the more they

start losing their memory and even when

I was in practice I would notice this

with married couples that would be

coming in sometimes the spouse would be

correcting them if they you know said

something wrong or pronounce something

wrong or forgot something and I pulled

it aside and I just said you know what

if they do that again just kind of

ignore it okay

and I followed up with them and I found

that the person stopped making these

mistakes when the person stopped

reminding them that they were making

these mistakes so I think what happens

if you hyper focus on something it

actually sometimes could make it worse

one thing that's really interesting

about the brain okay is that

if we take a look at the size of the

brain and how much it weighs and we

compare that to the rest of the body it

only really makes up like two percent of

the whole body weight yet it requires 20

percent of the oxygen of the body

20 of the metabolism of the body is

given to the brain so it's an energy

Hawk and this is why this first thing

I'm going to tell you is so important

out of all the things you can do to

increase the size of the brain and

prevent atrophy is regular consistent

exercise and the type of exercise that

would be best is aerobic exercise and

what I mean is getting a lot of oxygen

now this is not to say that other types

of exercise is is not also really good

but if you can also include long walks

for example or some type of exercise

where you can get a lot of oxygen that

would be even better than other types of

exercise but I personally like to mix it

up I do high intensity on certain days I

might do hiking or long walks on other

days that is the most important

thing you can do to enhance

your brain regular exercise on the

opposite would be inactivity right not

exercising being inside all day that

would not be good for your brain the

second most important thing for your

brain would be

fasting and I'm going to say just like

intermittent fasting but also a periodic

prolonged fasting very potent stimulator

of certain factors that help grow your

brain and repair the brain function so

you need to be doing two meals a day

with maybe a fasting period of at least

16 17 18 hours okay that would be ideal

but if you can do longer like a one meal

a day and and fast for 23 hours that

would be even better

and this would all depend on your

lifestyle and also how much repair that

you need to do on the brain because

maybe you have some other issues like

but the point is that when you eat too

frequently and have these snacks which

is just a killer for a lot of problems

the brain suffers the most okay so this

idea that you have to constantly fuel

the body of the brain is false

information it does very well when you

don't eat so frequently and then

periodic prolonged fast for like maybe

48 Hours the next thing cold therapy

very potent stimulator of neurogenesis

which is the regrowing of your nerve

cells

so that could be an ice bath that could

be in just taking a cold shower some of

you are not going to do this but some of

you will do it but it definitely will

stimulate the Regeneration of brain now

if you combine all three of these you

can look way back in time when we were

always Starving in the cold and we're

constantly exercising to run and chase

animals to eat them and so our DNA has

been developed off that has adapted off

those three things to survive better

because we needed

our brains sharp so if you're out in the

cold and you're exercising and you're

not eating you can really support your

brain versus always being in a very

comfortable environment being around

food all the time like having a

refrigerator and just sitting back and

being inactive other things you can do

omega-3 very very potent stimulator of

growing your brain that would be like

cod liver oil why because a good portion

of the brain is composed of something

called DHA which is a type of omega-3

fatty acid okay so that would help you

greatly and it's very easy to do to have

some fish oils or cod liver oil that you

consume on a regular basis

now on the flip side of that the other

oil that's really bad for the brain is

oxidized oil like in the oils that are

heated like vegetable oils to create

those oils you have to heat them up with

solvents like hexane and then you use

them in heat too right you actually use

them to fry something or cook something

or deep fry something very very bad for

your brain of course recently we've

substituted those for the saturated fats

being the coconut oil the lard the

butter are actually very very good to

cook things in they're very stable as

long as you keep your carbs low

and so that relates to the next point a

low carb diet because sugar and refined

carbs and just eating a high carb diet

creates a lot of oxidation to the brain

and the Hallmark of neurodegeneration is

glucose hypo metabolism where glucose is

not being able to be metabolized in the

neurons okay that's the Hallmark that

occurs within the nerve cells which

means the destruction of the nerve cell

occurs because it's not getting glucose

fuel so does that mean you need to eat

more glucose no it means that you

already ate too much glucose and you

created insulin resistance and now you

basically create this resistance for

glucose as well and that's what destroys

it you basically starve off the nerve of

energy how can we use that information

we can lower the amount of glucose that

you eat and we can feed your neurons

a much better fuel which is ketones so

ketones are the fuel that can bypass

this damage of glucose and go right in

and feed the neurons directly so how do

we do that well we just lower our carbs

and our bodies will naturally generate

ketones we can also take ketones as a

supplement we can fast and generate

ketones do fasting intermittent fasting

we can also consume MCT oil because

you're going to generate more ketones

now I've mentioned cold therapy but you

also can do heat therapy which like in a

sauna or a hot shower that can also be

beneficial but not as beneficial as the

cold therapy I'm sorry another thing

that's really beneficial to the brain is

vitamin B1 thiamine and the opposite to

that a thymine deficiency which is very

common is the worst zinc for the brain

okay when someone does not have enough

B1 you start developing this condition

called wernick key course cough syndrome

it's a condition where you're very

deficient in B1 and the neurons are

degenerating okay so you have all sorts

of problems in the brain and this

usually occurs because you're eating a

lot of refined carbohydrates or too much

sugar and so when you don't have enough

B1 you actually get inflammation in your

brain and B1 is uh connected to so many

positive things for our bodies but

especially for the brain and also to get

rid of stress all right the next one is

probiotics which is interesting because

there is a connection between your gut

and your brain right I mean the microbes

in your gut make all sorts of the

serotonin and other neurotransmitters

and other factors so if there's a

problem in your gut there's a problem up

here in fact one of the side effects of

taking an antibiotic is problems with

your brain mood cognition and even

potentially certain types of dementia

which is interesting so if you just

support your gut you actually can help

this regeneration of your brain cells so

that would be consuming like foods that

have friendly microbes probiotics

sauerkraut fermented food

certain vegetables that are grown on

soils that have microbes and also that

fiber in the vegetables can actually

feed the microbes if you have many

different types of vegetables or

different types of lettuce leaves that

would be better because it's going to

create a more Diversified microbiome but

also there's another antibiotic or at

least something that was patented as an

antibiotic and that is glyphosate that's

the chemical in the GMO so that can

actually alter our gut microbiome

another reason why you should have

organic type foods now another thing

that can actually support your brain is

the sun you're going to get a type of

energy called infrared from the sun over

50 percent of the sun's Rays is infrared

and it can penetrate through your skull

okay and actually that can increase your

melatonin which can act as an

antioxidant to support your brain but

that's interesting and then also you

have the vitamin D from the Sun that can

also help the brain versus being indoors

to all sorts of artificial lights that

do not help your brain at all and then

there's also plant-based phytonutrients

that are really good for your brain

curcitin turmeric B phytonutrients in

green tea I mean there's just so many

different autonutrients in so many

plants that can help you then we also

get foods high in choline okay choline

is kind of the raw material for

acetylcholine a really

common neurotransmitter in your brain

you need acetylcholine and that's made

out of choline so what foods are high in

choline well you have egg yolks okay you

also have organ Meats fish okay so all

of those are really important for your

brain and then we also have grass-fed

animal products right grass-fed versus

grain fed grass-fed are more

anti-inflammatory because of the omega-6

to three ratios you want those like one

to one so that's just another point that

you want to be aware of when you're

consuming animal products there is a big

difference and then we get to its

sufficient sleep not just the number of

hours of sleep but the quality of sleep

that you get okay is very very important

if you have an insomnia and you're

living on caffeine and stimulants it's

going to start to affect the

Regeneration of nerve cells now what

about this topic of coffee well too much

caffeine can definitely create a problem

with your brain but if you have just a

small amount of coffee it's not going to

be a problem

especially since there's polyphenols in

the coffee that can support the brain

but excessive amounts of caffeine if you

drink too much can override that and

create a lot of problems because if you

think about it when you drink coffee it

does stimulate your cognitive function

right so over stimulation of that can be

damaging another really key nutrient for

the brain especially the hippocampus is

zinc okay zinc is involved in different

enzymes if you're deficient in zinc that

can create an atrophy of hippocampus and

affect your cognitive function as well

as your mood now since I mentioned this

topic of Omega-3 like the DHA oils which

is so important in brain health and it's

a real easy thing to implement I put

some more information up with this video

right here you should check it out