12 Ways To MULTIPLY Your BRAIN CELLS

Summary

This video explains 12 effective ways to boost brain cell growth and improve brain health, especially as we age. It highlights the importance of aerobic exercise, a diet rich in omega-3s, intermittent fasting, and cold therapy to stimulate neurogenesis. Additionally, it suggests reducing stress, avoiding harmful foods, and taking herbal supplements like Lion’s Mane and probiotics. Activities such as puzzles, social engagement, and mindfulness can further enhance cognitive function. The video emphasizes the need for lifestyle changes, proper nutrition, and regular exercise to maintain and enhance brain health.

Takeaways

• 🏃‍♂️ Aerobic exercise, such as walking, cycling, or swimming, is crucial for brain health as it boosts blood flow, oxygen, and triggers growth proteins that stimulate neurogenesis.
• 🐟 Eating omega-3 fats, especially DHA found in fish oils, is essential for brain repair, neuron growth, and clearer thinking.
• 🥥 Boosting ketones, either through MCT oil or a low-carb keto diet, helps the brain create more efficient energy and lowers inflammation.
• ⏳ Intermittent fasting, with a 6-hour eating window, can increase brain-derived neurotrophic factor (BDNF) by 400%, improving memory, neuron survival, and cognitive function.
• ❄️ Cold therapy, like cold showers or cryotherapy, boosts norepinephrine and BDNF, enhancing mood, focus, and neurogenesis.
• 😌 Reducing stress is vital, as chronic stress and high cortisol levels can shrink the hippocampus, negatively affecting neurogenesis and brain health.
• 🍫 Avoid brain-damaging foods such as processed carbs, sugary foods, alcohol, and refined vegetable oils, which deplete essential nutrients and harm brain function.
• 🦠 Probiotics and fermented foods support the gut-brain axis, increasing neurotransmitters like serotonin and butyrate, which protect and nourish the brain.
• ☀️ Regular sunlight exposure boosts melatonin and vitamin D, both essential for brain health, improving sleep and brain protection.
• 🌿 Herbal supplements like Lion’s Mane, Ginkgo, and Rhodiola support neurogenesis, improve blood flow, and enhance cognitive function.

Q & A

What is the main cause of brain shrinkage as we age?

As we age, particularly after 40, our brains begin to shrink at a rate of around 5% per decade. This is due to a decrease in our ability to make new brain cells and form connections.

How does aerobic exercise help in brain cell growth?

Aerobic exercise increases blood flow and oxygen to the brain, improving how neurons make energy and form connections. It also triggers the release of growth proteins that stimulate neurogenesis, helping to multiply brain cells.

Why are Omega-3 fats crucial for brain health?

Omega-3 fats, especially DHA, are essential for brain health because around 60% of the brain is made up of fats. DHA helps repair and renew brain structure, supporting the growth of new brain cells and enhancing cognitive function.

How do ketones benefit brain function?

Ketones are a more efficient fuel source than glucose for brain cells. They can bypass damaged areas of the brain, reducing inflammation and boosting memory, concentration, and learning abilities.

What role does intermittent fasting play in neurogenesis?

Intermittent fasting, where you eat within a 6-hour window and fast for the remaining hours, increases brain-derived neurotrophic factor (BDNF) by 400%. BDNF supports the survival, growth, and formation of connections in neurons.

What is the benefit of cold therapy for brain health?

Cold therapy, such as cold showers or cryotherapy, boosts norepinephrine levels, which improves focus, mood, and reduces inflammation in the brain. It also increases BDNF, enhancing memory and learning capacity.

How does stress affect the brain?

Chronic stress causes the hippocampus, a part of the brain responsible for making new brain cells, to shrink. High cortisol levels from stress can lead to anxiety, poor sleep, and harm brain health in the long term.

What foods should be avoided to protect brain health?

Processed carbohydrates, sugary foods, alcohol, and vegetable oils (like soy, canola, and deep-fried foods) should be avoided as they cause inflammation and deplete essential nutrients like vitamin B1 and magnesium, damaging brain cells.

How do probiotics influence brain health?

Probiotics support the gut-brain axis, where gut microbes release byproducts like butyrate, serotonin, and B vitamins, all of which protect the brain. Fermented foods like sauerkraut, kimchi, and kefir can boost gut health and, in turn, brain health.

Which herbal supplements can enhance neurogenesis?

Herbal supplements like Lion’s Mane, Ginkgo Biloba, Bacopa Monnieri, and Rhodiola help increase brain cell count, improve cognitive function, boost blood flow to the brain, and reduce stress.