12 Ways To MULTIPLY Your BRAIN CELLS
Summary
TLDRThis 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.
Outlines
🧠 Boosting Brain Cells After 40
As we age, our brains shrink and lose their ability to form new brain cells and connections, leading to memory loss and slower thinking. While we can't stop aging, there are ways to stimulate brain cell growth and enhance intelligence through neurogenesis. Aerobic exercise, omega-3 consumption, and lifestyle choices such as intermittent fasting and reducing stress can improve brain health and increase brain size and neural connections. This video explores supplements, diet, and lifestyle tips to boost brain function at any age.
🚶♂️ Exercise and Omega-3s for Brain Growth
Aerobic exercise like walking, cycling, or swimming is essential for growing brain cells by boosting blood flow and oxygen to the brain, improving energy production in neurons. High-intensity interval training (HIIT) can also elevate BDNF (brain-derived neurotrophic factor) by up to 300%, enhancing memory and learning. Omega-3 fats, especially DHA found in fish and supplements, are crucial for repairing and forming brain cells. Reducing consumption of omega-6-rich seed oils, which cause inflammation, further supports brain health.
🥥 Boosting Brain Fuel with Ketones and Fasting
Ketones are the preferred energy source for the brain, more efficient than glucose. Consuming MCT oil or following a ketogenic diet (less than 50 grams of carbs per day) can boost ketone production, improving brain function and lowering inflammation. Intermittent fasting—eating within a 6-hour window—can increase BDNF by 400%, which promotes neuron survival, growth, and connection. Fasting helps reduce the risk of Alzheimer's and dementia by giving the brain time to repair and recover.
❄️ Cold Therapy and Reducing Stress for Brain Health
Cold therapy, such as cold plunges or showers, boosts norepinephrine, which improves focus, mood, and reduces brain inflammation. This method can alleviate anxiety and depression while enhancing BDNF production for better memory and learning. Additionally, managing stress is crucial to brain health, as chronic stress shrinks the hippocampus, impairs new brain cell creation, and disrupts sleep. Sleep, stress-reducing supplements like magnesium L-threonate, and vitamin B1 can help protect the brain from damage.
🍽️ Avoiding Brain-Damaging Foods
Certain processed foods harm brain health by depleting essential nutrients like vitamin B1 and magnesium. Sugary foods, refined carbs, alcohol, and vegetable oils increase inflammation and shrink the brain. Avoiding these foods can protect brain function, while consuming probiotics and fermented foods can enhance the gut-brain axis. Probiotics produce byproducts like butyrate and serotonin, which improve brain health, memory, and learning, by supporting neurotransmitter production.
🌞 The Role of Sunlight and Herbal Supplements
Regular exposure to sunlight boosts melatonin, improves sleep, and helps with brain function. The UV rays from the sun also assist in producing vitamin D, essential for maintaining a healthy brain. In addition to sunlight, certain herbal supplements like lion's mane, ginkgo biloba, and bacopa monnieri support brain cell growth, neural connections, and memory improvement. Herbal blends like Mind Lab Pro combine these benefits to enhance cognitive function and neurogenesis.
🧩 Cognitive Stimulation and Brain-Healthy Foods
Challenging the brain through activities like puzzles, reading, and learning new skills stimulates brain cell growth. Engaging in social conversations and mindfulness meditation further supports neurogenesis. Consuming nutrient-rich foods like pastured egg yolks, oily fish, organ meats, blueberries, and green tea provides the raw materials needed for brain repair and growth. These foods supply essential nutrients like choline, DHA, magnesium, and zinc, which are crucial for brain cell formation, energy production, and communication.
🔑 Summary: Actions to Multiply Brain Cells
In summary, you can promote brain cell growth by engaging in regular aerobic exercise, consuming omega-3-rich foods, avoiding harmful vegetable oils, and practicing intermittent fasting. Boosting ketones with MCT oil or a keto diet, reducing stress, and eating fermented foods to enhance gut health are also beneficial. Sunlight exposure, herbal supplements, and cognitive stimulation through puzzles and social interactions support neurogenesis. A nutrient-dense diet rich in brain-healthy foods is key to maintaining optimal brain function as you age.
Mindmap
Keywords
💡Neurogenesis
💡Aerobic exercise
💡Omega-3 fats
💡BDNF (Brain-Derived Neurotrophic Factor)
💡Intermittent fasting
💡Ketones
💡Cold therapy
💡Probiotics
💡Gut-brain axis
💡BDNF-boosting activities
Highlights
Aerobic exercise boosts blood flow, oxygen, and proteins that trigger neurogenesis, helping to multiply brain cells.
High-intensity interval training increases BDNF by up to 300%, improving memory, learning, and mood.
Omega-3 fats from foods like fish and cod liver oil supply the brain with DHA, helping to repair damage and form new brain cells.
MCT oil, added to coffee, boosts ketone production, enhancing brain energy and memory through neurogenesis.
The keto diet triggers the body to produce ketones from fat, supporting brain health and reducing inflammation.
Intermittent fasting can increase BDNF by 400%, aiding neuron growth and protection against Alzheimer’s, dementia, and depression.
Cold therapy boosts norepinephrine, improving focus, mood, and brain inflammation while promoting neurogenesis.
Long-term stress shrinks the hippocampus, affecting brain cell production. Sleep and supplements like magnesium L-threonate reduce this effect.
Processed foods and refined carbs deplete key nutrients like vitamin B1 and magnesium, which are essential for brain health.
Probiotics and fermented foods enhance the gut-brain axis by releasing compounds like butyrate and serotonin that protect the brain.
Sunlight exposure boosts melatonin and vitamin D, supporting brain health and sleep regulation.
Herbs like Lion’s Mane, Ginkgo, and Rhodiola help grow brain cells, enhance memory, and reduce stress.
Engaging in cognitive activities like puzzles, reading, and socializing stimulates neurogenesis and strengthens brain connections.
Nutrient-dense foods like oily fish, egg yolks, and organ meats provide DHA, B vitamins, and choline, supporting new brain cell growth.
Intermittent fasting, MCT oil, exercise, stress management, and a nutrient-rich diet are key to promoting neurogenesis and brain health.
Transcripts
12 ways to multiply your brain cells and
boost your
intelligence after the age of 40 our
brains begin to shrink at a rate of
around 5% per decade we also lose our
ability to make as many new brain cells
and form connections which can lead to
memory loss and slower thinking as we
reach our 60s and Beyond while we can't
stop the aging process currently there
are ways that you can stimulate the
growth of new brain cells to make your
brain sharper smarter and healthier
whatever your age in this video we'll be
exploring the best supplements diet and
lifestyle tips to multiply your brain
cells through
neurogenesis these strategies can also
help to increase the size of your brain
and strengthen neural connections for
clearer thinking this video is for
educational purposes only so do speak
with your doctor if you have any medical
issues one aerobic exercise aerobic
exercise is the number one most
important thing you must do to grow more
brain cells walking cycling or swimming
for example can boost blood flow and
oxygen to your brain to improve how your
neurons make energy and form connections
exercise also triggers certain growth
proteins which stimulate neurogenesis
and this is how you can multiply your
brain cells I also recommend something
called high-intensity interval training
where you intensely exercise in short
bursts and then let your heart rate calm
down again this type of training boosts
bdnf by up to 300% after exercise A
protein that improves memory learning
and mood two eat
Omega-3s did you know that aox o imately
60% of your brain is made up of fats
making it the fattiest organ in your
body for this reason you need to be
consuming omega-3 fats from your food in
your diet to supply the raw materials
needed to grow more brain cells virgin
cod liver oil fish oils algal oil oily
fish like salmon sardines anchovies
mackerel and shellfish are all packed
full of DHA this is the type of omega-3
fat that your brain needs to repair
damage and renew its structure when you
start adding more dhaar rich foods into
your diet you'll soon begin to think
more clearly as your brain begins to
form more connections and brain cells
you should also cut back on toxic
oxidized seed oils which are high in
Omega 6 and these are things like soy
cotton seed canola processed olive oil
Corno oils deep fried foods Etc all of
these cause inflammation and make it
harder for your brain cells to make
energy three boost your
ketones ketones are actually the
preferred fuel source for your brain and
they're much more efficient than glucose
for making energy in your brain cells
you see ketones have the ability to
bypass parts of your brain that are
already damaged to improve improve its
overall health and to lower inflammation
you can boost your ketones very simply
by adding one to two teaspoons of MCT
oil to your morning coffee MCT oil is
made from coconut oil and contains a
concentrated amount of C8 and C10 fats
which have been clinically proven to
boost memory concentration focus and
learning your body can also make ketones
by itself from your stored body fat when
you eat less than 50 gr of carbohydrates
per day and we call this the keto
diet now number four is very very good
for your brain intermittent fasting
another extremely powerful technique to
trigger neurogenesis is to eat all of
your food for the day within a 6-hour
window fasting for the remaining hours
of the day and drinking only water
during the fasting period fasting like
this increases brain derived neurotropic
Factor by an astonishing
400% that's basically A protein that
helps your neurons survive grow and form
connections low levels of bdnf are
linked with Alzheimer's disease dementia
and depression so this is why it's so
important to not overeat giving your
body the chance to rest and digest works
wonders in improving your brain health
and its
plasticity moving on now to number five
cold therapy taking a cold plunge or a
quick cold shower for a few minutes a
day may sound tough but it actually has
some incredible health benefits for your
brain and your body cryotherapy has been
shown to boost norepinephrine a
neurotransmitter that improves your
focus mood and it reduces inflammation
in the brain
many people who have anxiety or
depression for example have used cold
therapy to lift up their mood and feel
calmer cold therapy also increases bdnf
again helping you to grow more brain
cells and to improve your memory and
your learning
capability if you're finding this
information helpful please hit the like
button subscribe and turn all
notifications on so that I can keep you
updated with the latest health and
nutrition
tips six reduce your stress long-term
emotional stress causes your brain to
shrink particularly the hippocampus
which is responsible for making the most
new brain cells high cortisol levels
from stress leads to anxiety
overthinking and poor sleep which
further harm your brain in the long term
to protect your brain aim for at least 7
to 8 hours of sleep each night which is
essential for brain repair and
neurogenesis supplements like magnesium
l38 can also help to reduce stress as it
crosses the bloodb brain barrier and
turns off the fight ORF flight response
vitamin B1 also relaxes the nervous
system and can repair nerve cells to
reduce the risk of dementia Alzheimer's
Parkinson's and other brain related
diseases you can get more B1 in your
diet by simply eating sunflower seeds
organic pork squash nutritional yeast
and salmon seven brain damaging foods to
avoid now healthy nutritious foods can
provide the materials and elements that
help your brain to grow and repair
itself but in contrast refined Foods
actually Rob your body of nutrients
causing your brain to shrink processed
carbohydrates and sugary foods like
fruit juices sweets sodas breads
biscuits muffins bagels flour Etc all
deplete your vitamin B1 your magnesium
and other nutrients which eventually
causes damage to your brain if you eat
them too often so try to limit them as
much as you can alcohol and vegetable
oils also kill brain cells and should be
avoided as much as possible eight
probiotics
friendly microbes that live in your gut
ferment fiber that you eat as their food
source when they do this they then start
to release byproducts like butyrate
serotonin and B vitamins which all
protect your brain this connection is
what we call the gut brain axis and why
it's so important to have a healthy gut
you can boost the diversity and the
number of your friendly microbes by
eating fermented foods and soluble fiber
these are things like sauerkraut kimchi
hard cheeses kefir pickles and lots of
raw vegetables you may also take a
course of probiotic supplements
occasionally if you want to give
yourself a boost nine sunlight exposure
what you really need to know is that
humans evolved Outdoors so our bodies
adapted to using sunlight to make
certain hormones infrared Rays from the
Sun actually penet penetrate your skull
and your skin and boost melatonin levels
which protect your brain and improve
Sleep Quality at night to get your sun I
recommend taking long walks in nature
and exposing your skin to sunlight for
at least 30 minutes a day your skin
absorbs UV rays and converts them into
Vitamin D which is also crucial for
keeping your brain healthy 10 herbal
supplements to take this to the next
level you may also choose to use herbal
supplements which have been proven to
boost brain cell count and cognitive
function lion main for example or smart
mushroom boosts nerve growth factor to
effectively boost your brain cell count
Ginko is a herb that boosts blood flow
to the brain helps to protect brain
cells and grow new ones in the
hippocampus bopa moneri helps your brain
cells to make more little branches and
connections for better thinking and
memory and riola helps to reduce
cortisol and stress for clearer thinking
and calmness or if you prefer you can
use a multi-herbal blend which I use
that's called Mind lab Pro mind lab Pro
provides a mixture of different
ingredients that support neurogenesis
and brain health I'll put a link down
below the video to the supplement that I
personally use on a daily basis 11
cognitive
stimulation you've probably heard the
term use it or lose it which very much
applies to the brain stimulate your
brain into making more connections and
brain cells by regularly challenging it
doing things like Puzzles reading
learning new skills or playing musical
instruments all can help to strengthen
neural connections meaningful
conversation and debates and being
sociable also promotes neurogen Genesis
and mindfulness meditation and deep
breathing has been shown to increase
gray matter in the brain finally I'd
like to talk about the top foods and
drinks to increase your brain
cells firstly the number one food is
pastur raised egg yolks which are rich
in choline that builds phosphole choline
a key component of brain tissue and
neurons also oily fish is the best
protein source for the brain rich in
choline and DHA the materials that are
used to build new brain cells organ
Meats like liver kidney and brain are
also powerhouses full of B vitamins and
choline to boost acetal choline in your
brain blueberries are rich in an
anti-aging phytonutrient called
Resveratrol that lowers inflammation
shellfish like crab meat oyers shrimp
Etc are loaded with trace minerals like
iodine and zinc which is vital for nerve
communication green tea contains kins
that lower inflammation in the brain and
help reverse insulin resistance so that
your brain cells can make more energy
pumpkin seeds especially if you sprout
them are rich in magnesium and zinc both
vital for communication between brain
cells turmeric is a golden spice rich in
something called curcumin that lowers
inflammation in your brain and a small
amount of around one to two cups of
organic coffee in the morning can
support brain function but be warned
drinking too much caffeine can have the
opposite effect so don't overdo it and
then we have bone broth which is rich in
Glycine and other amino acids that serve
as building blocks for brain cells
grass-fed butter is loaded with fat
soluble vitamins a e K2 and also butter
rate which are all essential for a
healthy brain leafy greens also
essential to provide folate to help
build red blood cells that carry oxygen
to the brain to make energy and support
neurogenesis summary you can multiply
your brain cells by taking actions that
boost
neurogenesis you don't have to do
everything that you've seen in this
video but doing as many things as you
can helps to protect your brain from
shrinking with age engage in regular
aerobic exercise to feed your brain with
more oxygen eat foods rich in DHA and
avoid vegetable oils to promote brain
cell growth and repair enhance your
brain's energy with MCT oil or a low
carb keto diet practice intermittent
fasting to further boost ketones and
bdnf cold plunges and showers can boost
norepinephrine Focus mood and
neurogenesis lowering stress with
magnesium L3 and8 and vitamin B1 can
prevent brain shrinkage avoiding refined
carbs sugars alcohol and veg oils also
helps your brain to function better
eating fermented foods and probiotics
enhances the gut brain axis and boosts
neurotransmitters getting regular
sunlight can boost vitamin D and
melatonin levels and then there's Herbal
Remedies like Lion's main or mind lab
Pro which massively boost brain cell
growth and overall brain health
communicating with others puzzles and
mindfulness can boost neural activity
and eating foods which provide the
nutrients and the raw materials is
probably the most important step for
renewing your brain there are also
certain signs and symptoms that your
body presents when your brain is
unhealthy if you'd like to learn about
what these symptoms are watch the video
that I've put on your screen now and
thank you so much for watching ing
another of my videos I wish you great
health wealth and happiness
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