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.

Outlines

00:00

🧠 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.

05:02

🚶‍♂️ 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.

10:05

🥥 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.

Keywords

💡Neurogenesis

Neurogenesis refers to the process of generating new brain cells or neurons. In the video, it is presented as a key factor in maintaining and improving brain health, especially as we age. The video emphasizes that specific lifestyle changes, like aerobic exercise and intermittent fasting, can stimulate neurogenesis, which helps combat memory loss and cognitive decline.

💡Aerobic exercise

Aerobic exercise is a type of physical activity that increases heart rate and oxygen flow to the brain, which in turn supports neurogenesis. The video highlights walking, cycling, and swimming as beneficial activities for boosting brain cell production and strengthening neural connections, making this one of the top strategies for improving brain health.

💡Omega-3 fats

Omega-3 fats, particularly DHA (docosahexaenoic acid), are essential fatty acids that support brain health. According to the video, consuming omega-3-rich foods like oily fish, cod liver oil, and shellfish helps in repairing brain cells and enhancing cognitive functions. These fats are crucial for brain structure and are recommended for clearer thinking and improved brain function.

💡BDNF (Brain-Derived Neurotrophic Factor)

BDNF is a protein that promotes the survival, growth, and differentiation of neurons. The video explains that BDNF levels increase through activities such as high-intensity interval training (HIIT) and intermittent fasting. Higher BDNF levels are linked to improved memory, learning, and overall cognitive health, and low levels are associated with diseases like Alzheimer's.

💡Intermittent fasting

Intermittent fasting involves eating within a specific time window (e.g., 6 hours) and fasting for the rest of the day. The video explains that this practice boosts neurogenesis and increases BDNF by up to 400%, supporting brain health. It helps the brain rest, improves plasticity, and prevents cognitive decline by giving the body time to repair and regenerate brain cells.

💡Ketones

Ketones are molecules produced by the liver during low carbohydrate intake or fasting, which serve as an alternative energy source for the brain. The video suggests that boosting ketones through MCT oil or a keto diet can improve brain function, lower inflammation, and promote neurogenesis, as ketones bypass damaged parts of the brain to enhance overall brain health.

💡Cold therapy

Cold therapy involves exposing the body to cold temperatures, such as through cold plunges or showers, to stimulate brain health. The video states that this practice boosts norepinephrine, a neurotransmitter that enhances focus, mood, and reduces brain inflammation. Cold therapy is also shown to increase BDNF levels, improving memory and learning capacity.

💡Probiotics

Probiotics are beneficial bacteria that support gut health and, in turn, brain health through the gut-brain axis. The video emphasizes that consuming fermented foods like sauerkraut, kimchi, and kefir helps release compounds like butyrate and serotonin, which protect the brain. This connection illustrates the importance of gut health for cognitive function.

💡Gut-brain axis

The gut-brain axis is the bidirectional communication between the gut and the brain. The video explains that healthy gut bacteria release substances like butyrate and serotonin, which have a direct impact on brain health. A diverse microbiome, supported by probiotics and fermented foods, plays a critical role in protecting the brain from inflammation and supporting neurogenesis.

💡BDNF-boosting activities

BDNF-boosting activities, such as aerobic exercise, intermittent fasting, and cold therapy, are methods to increase the levels of brain-derived neurotrophic factor, which is essential for neurogenesis and cognitive health. The video repeatedly mentions these activities as powerful tools to improve brain plasticity, prevent neurodegenerative diseases, and enhance learning and memory.

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