How to Rewire Your Brain

Summary

In this educational video, Dr. Austin Promether delves into the science of neuroplasticity, explaining how our brains are constantly rewiring and the importance of directing this change positively. He discusses strategies like embracing novelty, regular exercise, managing stress, healthy diet, and quality sleep to enhance cognitive function and mental health. The video underscores the impact of lifestyle choices on brain health and the potential of neuroplasticity for personal betterment.

Takeaways

• 🧠 Neuroplasticity is the brain's ability to change and adapt throughout life, which can be harnessed for better brain function and health.
• 🔬 The concept of neuroplasticity counters the traditional belief of a fixed brain, especially in adulthood, and shows that our brains are constantly rewiring.
• 💡 Brain rewiring involves synaptic plasticity, which is the dynamic change in the number and strength of connections (synapses) between neurons.
• 🏋️ Exercise is a potent stimulator of neuroplasticity, as it increases the production of brain-derived neurotrophic factor (BDNF), supporting brain health and cognition.
• 🚫 Chronic stress is detrimental to neuroplasticity, potentially suppressing BDNF signaling and impairing the brain's ability to rewire itself in a healthy way.
• 🍽 A diet rich in processed foods and high in alcohol consumption can negatively impact neuroplasticity through increased inflammation and other detrimental effects.
• 🛌 Good sleep is crucial for brain health and supports neuroplasticity by stabilizing various related pathways and aiding in the brain's metabolic and immune balance.
• 🧘‍♂️ Mindfulness, meditation, and spending time in nature are evidence-based strategies to combat chronic stress and promote a healthier neuroplastic environment.
• 🌱 Neurogenesis, the formation of new neurons, and changes in dendritic length and branches are part of the broader spectrum of neuroplastic changes in the brain.
• 💊 Pharmaceuticals, including SSRIs and potentially psychedelics, are being researched for their potential to influence neuroplasticity and improve mental health.
• 🌟 The key takeaway is that individuals have the power to influence their brain's neuroplasticity positively through lifestyle modifications, diet, and mental health practices.

Q & A

What is neuroplasticity and why is it significant in the context of brain health?

Neuroplasticity refers to the brain's ability to change and adapt by forming new neural connections throughout life. It is significant because it allows the brain to rewire itself for better function and health, as well as to recover from injuries or diseases.

How does the concept of neuroplasticity challenge traditional beliefs about the brain?

Traditionally, it was believed that the brain is relatively fixed, especially in adulthood. Neuroplasticity challenges this by showing that the brain is dynamic and can change across the lifespan in response to experiences and interactions with the environment.

What is synaptic plasticity and how does it relate to the overall concept of neuroplasticity?

Synaptic plasticity is the change in the number and strength of synapses, or connections, between neurons. It is a fundamental aspect of neuroplasticity, as it represents the structural changes that occur in the brain in response to learning and experiences.

What role does the molecule BDNF play in the process of neuroplasticity?

Brain-derived neurotrophic factor (BDNF) is a protein that supports the growth, survival, and differentiation of neurons. It plays a crucial role in neuroplasticity by promoting the formation of new synapses and strengthening existing ones, which is essential for learning and memory.

How does physical exercise contribute to the enhancement of neuroplasticity?

Physical exercise is known to increase the levels of BDNF in the brain, which in turn supports the growth and strengthening of neural connections. Exercise also helps to reduce inflammation and stress, both of which can negatively impact neuroplasticity.

What are some practical ways to leverage neuroplasticity for improved cognitive health?

Practical ways include engaging in novel activities that challenge the brain, such as learning a new language or instrument, practicing public speaking, or artistic pursuits. Regular physical exercise, stress reduction techniques like meditation, and a healthy diet also support neuroplasticity.

How does chronic stress impact neuroplasticity and what can be done to mitigate its effects?

Chronic stress can suppress BDNF signaling and impair neuroplasticity, particularly in the hippocampus, which is crucial for memory. To mitigate its effects, one can practice stress-reduction techniques such as meditation, mindfulness, and getting regular exercise.

What dietary recommendations are suggested in the script to support healthy neuroplasticity?

The script suggests avoiding highly processed foods and excessive alcohol consumption, which can contribute to inflammation and suppress BDNF levels. Instead, adopting a diet rich in polyphenols, Omega-3s, and fiber, like a Mediterranean-style diet, can support healthy neuroplasticity.

How does sleep play a role in neuroplasticity and brain health?

Sleep is essential for brain health as it helps stabilize neuroplasticity by improving metabolic health, reducing inflammation, and normalizing immune balance. Sleep deprivation can negatively affect neuroplasticity, while quality sleep can enhance it.

What are some potential pharmaceutical interventions that may influence neuroplasticity?

The script mentions SSRIs, which are antidepressant medications that may work through neuroplasticity pathways by increasing BDNF levels. Additionally, research on psychedelics suggests they may act by augmenting neuroplasticity and affecting various related pathways.

How can one ensure that their brain rewiring is beneficial rather than detrimental?

One can ensure beneficial brain rewiring by providing the brain with positive inputs associated with better brain health, such as engaging in novel and challenging activities, maintaining a healthy diet, managing stress, exercising regularly, and getting quality sleep.

Outlines

00:00

🧠 Introduction to Neuroplasticity

Dr. Austin Prometer introduces the concept of neuroplasticity, the brain's ability to change and rewire itself. He emphasizes the importance of understanding this process for better brain function and health. As a board-certified internal medicine doctor and neuroscience researcher, Dr. Prometer aims to provide life-transforming information based on recent brain science. He discusses the potential benefits and risks of brain rewiring, urging viewers to harness the power of neuroplasticity for positive change. The video promises practical steps and strategies to improve memory, mental health, focus, and cognition through the application of neuroplasticity.

05:02

🔬 The Science Behind Brain Rewiring

This paragraph delves into the scientific aspects of neuroplasticity, explaining how the brain's connections, or synapses, can be altered by our interactions with the world. Dr. Prometer discusses synaptic plasticity, the formation of new synapses, and the strengthening or weakening of connections, which are influenced by various molecular and cellular pathways. He references Donald Hebb's principle that 'cells that fire together, wire together,' highlighting the impact of brain cell activity on these connections. The paragraph also touches on other forms of neuroplasticity, such as neurogenesis and changes in dendritic structure, and their relevance to human health outcomes.

10:04

🏋️‍♂️ Harnessing Neuroplasticity for Better Brain Health

Dr. Prometer outlines practical ways to leverage neuroplasticity for enhancing focus, memory, mental health, and cognitive function. He stresses that the brain is always changing and that we can direct this change positively. The first strategy involves seeking novelty and challenging the brain through activities like learning a new language or instrument. Exercise is highlighted as a key promoter of neuroplasticity, particularly through its effect on brain-derived neurotrophic factor (BDNF), which supports the formation of new synapses. Dr. Prometer also warns of the negative impact of chronic stress on neuroplasticity and suggests evidence-based strategies to combat it, such as meditation, mindfulness, and getting adequate sleep.

15:06

🍽️ Dietary and Lifestyle Factors for Neuroplasticity

This section focuses on how diet and lifestyle choices can influence neuroplasticity. Dr. Prometer advises against consuming highly processed foods and excessive alcohol, which can contribute to unhealthy brain changes and inflammation. Instead, he recommends a diet rich in polyphenols, Omega-3s, and fiber, similar to a Mediterranean-style diet, which may support healthy neuroplasticity. He also discusses the importance of good sleep for brain health, noting that sleep deprivation can negatively affect BDNF levels and neuroplasticity, but adequate sleep can enhance these metrics, promoting better focus, cognition, and mood.

20:07

💊 The Role of Pharmaceuticals in Neuroplasticity

In the final paragraph, Dr. Prometer explores the potential role of pharmaceuticals in influencing neuroplasticity. He mentions that SSRIs, commonly used as antidepressants, may work through neuroplastic pathways, although the serotonin hypothesis of depression is not entirely solid. Furthermore, he discusses the emerging research on psychedelics, which suggests that these substances may enhance neuroplasticity by acting on various pathways, including BDNF. The paragraph concludes with a reminder that while there is much to learn about neuroplasticity, the key takeaway is that we have the power to change our brains for the better through lifestyle modifications and other interventions.

Keywords

💡Neuroplasticity

Neuroplasticity, also known as brain plasticity, is the brain's ability to change and adapt as a result of experience. It is a fundamental concept in the video, illustrating how our brains are not fixed but are actively shaped by our interactions and behaviors. The script discusses how neuroplasticity can be harnessed for improved memory, mental health, focus, and cognition, and how it is implicated in both the recovery from brain injuries and the progression of neurological diseases.

💡Synaptic Plasticity

Synaptic plasticity refers to the change in the strength and number of synapses, or connections, between neurons. It is a specific type of neuroplasticity that the video emphasizes as a key mechanism for brain rewiring. The script explains that these synaptic changes occur in response to our experiences and can be influenced positively or negatively by our lifestyle choices.

💡Neurogenesis

Neurogenesis is the process of generating new neurons in the brain. The video mentions it as one of the correlates of neuroplasticity, suggesting that not only do our existing neural connections change, but new neurons can also form, particularly in areas like the hippocampus, which is crucial for memory.

💡Long-Term Potentiation (LTP)

Long-Term Potentiation is a process that strengthens synapses based on their recent activity. It is highlighted in the script as one of the biological pathways underpinning neuroplasticity, where increased activity at synapses can lead to a long-lasting increase in their sensitivity.

💡Brain-Derived Neurotrophic Factor (BDNF)

Brain-Derived Neurotrophic Factor, or BDNF, is a protein that supports the growth, survival, and differentiation of neurons. The script identifies BDNF as a critical molecule for promoting healthy neuroplasticity, with exercise being a potent upregulator of BDNF levels in the brain.

💡Stress

In the context of the video, stress is portrayed as a factor that can negatively impact neuroplasticity by suppressing BDNF signaling and potentially impairing the brain's ability to adapt and change. Chronic stress is particularly highlighted as being toxic to healthy neuroplasticity.

💡Meditation

Meditation is presented in the video as an evidence-based strategy to combat chronic stress and potentially enhance neuroplasticity. It is suggested as a method to improve mental health and cognitive function by reducing stress and promoting a more relaxed state of mind.

💡Diet

The video discusses the impact of diet on neuroplasticity, emphasizing the importance of avoiding highly processed foods and excessive alcohol consumption. A diet rich in polyphenols, Omega-3s, and fiber, such as a Mediterranean-style diet, is posited to support healthy neuroplasticity by reducing inflammation and promoting overall brain health.

💡Sleep

Sleep is highlighted as essential for brain health and its role in neuroplasticity. The video explains that good sleep can have a stabilizing effect on neuroplasticity, aiding in metabolic health and immune balance, while sleep deprivation can negatively affect BDNF levels and overall brain function.

💡Exercise

Exercise is consistently mentioned throughout the script as one of the most effective ways to promote healthy neuroplasticity. It is noted for its ability to increase BDNF levels, reduce inflammation, and support overall cognitive health, with recommendations for moderate-intensity exercise for optimal benefits.

💡Psychological Trauma

Psychological trauma is discussed in the video as a potential inducer of neuroplasticity issues, which can lead to long-term problems in brain health. It is suggested that adverse childhood experiences may correlate with negative long-term brain changes through the process of neuroplasticity.

Highlights

Neuroplasticity is the brain's ability to change and adapt throughout life, contradicting the old belief of a fixed brain in adulthood.

Brain rewiring can be harnessed for our benefit, focusing on synaptic plasticity, which involves the change in the number and strength of synapses between neurons.

Neuroplasticity is influenced by our daily experiences and can lead to either positive or negative changes in brain function.

Learning new skills and engaging in novel activities can trigger neuroplasticity pathways, promoting better brain health.

Exercise is a potent stimulator of brain-derived neurotrophic factor (BDNF), which supports healthy neuroplasticity.

Chronic stress can suppress BDNF signaling and impair neuroplasticity, particularly in the hippocampus.

Meditation, mindfulness, and spending time in nature are evidence-based strategies to combat the negative effects of chronic stress on neuroplasticity.

A diet rich in ultra-processed foods can contribute to unhealthy brain changes and negatively affect neuroplasticity.

A Mediterranean-style diet with polyphenols, Omega-3s, and fiber may support healthy neuroplasticity.

Excessive alcohol consumption has been linked to decreased BDNF levels and increased inflammation, which can harm neuroplasticity.

Good sleep is crucial for brain health and acts on neuroplasticity-related pathways, stabilizing healthy brain rewiring.

Sleep deprivation can damage neuroplasticity, but recovery of good sleep can lead to a rapid rebound in neuroplasticity-related metrics.

Pharmaceuticals, such as SSRIs, may work through neuroplasticity, affecting mood and mental health.

Psychedelics are being researched for their potential to augment neuroplasticity and promote healthy brain changes.

Neuroplasticity can be both beneficial and detrimental, depending on the direction of brain change induced by our lifestyle choices.

The key to promoting neuroplasticity is to provide the brain with inputs associated with better health, such as engaging in new experiences and maintaining a healthy lifestyle.

Dr. Austin Prometer emphasizes the importance of understanding and leveraging neuroplasticity to enhance brain health and function.

Transcripts

can you rewire your brain and if you can

how do you do it and should you do it

I'm Dr Austin prometer and in this video

we're going to be exploring the

incredible science of neuroplasticity

that shows us how we can and how we

should attempt to rewire our brains for

better brain function and better brain

health if you're new here I'm Dr Austin

prometer I'm a board-certified internal

medicine doctor I'm a neuroscience

researcher and I am here to give you

life transforming information that

changes how you think how you act and

how you feel by leveraging the best of

recent brain science or Neuroscience

today we're diving into the

groundbreaking science of Applied

neuroplasticity and if you love learning

about how to improve your brain and how

to improve your health by improving your

brain be sure to click subscribe quick

disclaimer before we get started this is

purely for educational purposes not for

medical advice with all that said let's

Jump Right In to begin let's talk about

the basics of brain rewiring now this is

one of the fundamental points to

understand about Neuroscience which is

that every day with each moment our

brains are actively changing this is

incredible this is an insane amount of

opportunity because it means that we

change our brains change with each

passing moment but it is also an

incredible risk because it means that

that change can happen for our benefit

or it can happen in a way that actually

decreases our quality of life so the

question we need to be asking ourselves

is how do we harness the potential of

Brain Change of rewiring our brains so

it is for our benefit rather than

watching while our brains change for the

worse in this video we'll be talking

about the science of rewiring the brain

and the powerful and practical steps we

can take each day to ensure that it goes

in your favor I'll be telling you about

how you can harness this science to

reprogram your brain for better memory

for better mental health for better

focus and for better General cognition

and we'll talk about some of the best

studied strategies that you can use to

make this happen today now as a basic

overview if you're looking to just find

out what you can do to improve your

brain function through neuroplasticity I

will be talking about that at the end of

this video but I want to explore a

little bit of the background as it

relates to how neuroplasticity works

because I believe that by understanding

how our brains function we all become a

little bit more Curious and motivated to

apply this science so it's not just

about saying well this is a strategy

that will help you to rewire your brain

for the better we've got to find out how

that happens and I think that if you're

here and you're interested in the brain

this is going to prove especially

compelling this idea that the human

brain changes across the lifespan is one

of the most powerful ideas in all of

Neuroscience and it counters hundreds of

years of belief that the brain is

relatively fixed especially in adulthood

when we talk about this in a scientific

perspective brain rewiring is called

neuroplasticity

and the basic idea is to understand the

strength and the number of connections

between our brain cells is dynamic and

is altered by our interactions with the

world around us we'll talk about this in

a little bit more detail neuroplasticity

can rapidly become a complicated thing

to get our heads around we're primarily

going to be talking about this synaptic

plasticity the idea of changing the

number and strength of the connections

AKA synapses between our

neurons again the the basic idea here is

that these things change as a function

of what happens around us and within us

brain rewiring can be observed at the

level of individual brain cells it can

also be seen as it reflects in

structural changes in the brain and in

network changes and activation patterns

that can be visualized across large

areas of the

brain as it relates to the actual

mechanisms of neuroplasticity like I

said This is complicated and are a

number of different Pathways involved

when we look at molecular and cellular

Pathways that are involved in

neuroplasticity the general theme Here

is that the activity of brain cells

changes the strength and the number of

connections between brain cells this is

uh famously described by Donald Hebb who

is a psychologist who proposed that

brain cells that quote fire together

wire

together one of the key biological

Pathways under ging neuroplasticity

speaks to the number and strength of

connections between neurons and again

these connections are called synapses

neuroplasticity changes the formation of

new synapses by biasing them towards

more synapses or potentially less

synapses between neurons so it can

remove or add synapses and it can

strengthen or weaken the strength of

those connections these changes are

under girded by processes like long-term

potentiation and long-term depression as

well as receptors like the ampa receptor

and nmda receptor and these in turn

relate to levels of neurotransmitters

like glutamate what I would say is that

in addition to neurons which make up

around 80 billion of the cells in our

brain gal cells which make up around

another 80 billion cells in our brain

are also involved in

neuroplasticity there are additional

correlates of neuroplasticity and one of

the most notable is something called

neurogenesis which is the formation of

new neurons

as well as changes in the length and the

branches of neuronal dendrites uh there

are functional changes in how the brain

works there are changes that can be seen

in the context of something like brain

injury where parts of the brain can

actually take up slack and start doing

things that they didn't usually do these

are all forms of neuroplasticity and if

you're interested to learn more about

all this complicated science but really

fascinating science about the different

forms of neuroplasticity in the brain

let me know in the comments and I'll do

a deep dive video and commentary on the

various forms of

neuroplasticity with this said what I

would focus on for the purposes of

today's conversation is that the way

that we experience our lives and the

experiences that we have both outside of

us and within us as it relates to cell

experiences change the way that our

neurons are wired and that this change

in this wiring primarily we're going to

be focusing on the synapsis today but

relates to human health outcomes so what

are some of those human health outcomes

that relate to neuroplasticity within

the

brain as we look at the research on this

topic the combination of neuroplasticity

uh human brain diseases human brain

function uh as I mentioned in the

context of something like a stroke a

brain injury neuroplasticity is thought

to be a key contributor to how people

regain function of their brains and how

different parts of the brain that maybe

weren't tasked with one thing can do

some compensatory action and can help to

make up some of the deficit so in the

context of again stroke or other brain

injury neuroplasticity can help to

recover lost brain function in addition

there's been a lot of conversation about

neuroplasticity linked to things like

meditation as well as neuroplasticity

linked to other activities which we'll

get into later on when we talk about

practical ways to apply neuroplasticity

today but the core idea here is that

when we leverage processes

that augment neuroplasticity in a

positive way it is believed to have a

beneficial effect on both cognitive

health and mental

health on the flip side impairments in

neuroplasticity have been seen uh to be

underlying processes in conditions

ranging from dementia to mental health

issues especially

depression key here is to understand

again this point that I've already made

which is that while neuroplasticity as a

term is generally viewed through the

lens of a positive thing it is not

really a positive thing or a negative

thing it is actually just the process of

brain change so neuroplasticity can

occur which puts our brains into a place

of generally worse Health this is why I

talk a lot about this concept of

stuckness neuroplasticity can actually

create more stuckness in our brains

because it solidifies Pathways that can

be disadvantageous it can also however

be used to solidify Pathways that are

advantageous or to rewrite certain

Pathways that we want to replace with

healthier Pathways but as it relates to

the less healthy neuroplasticity I would

just use as an example that adverse uh

life events specifically adverse

childhood experiences or adverse

childhood events these are events that

have been thought to correlate with

negative long-term brain health through

neuroplasticity so psychological trauma

May induce neuroplasticity issues and

longterm can create

problems all of this is to say that

healthy directed neuroplasticity is key

to good brain health so with all of this

background let's now talk about what do

we do with this information how do re

how do we rewire our brains using this

science of neuroplasticity to enhance

Focus to enhance memory to enhance

mental health and to enhance cognitive

Health right now and to promote better

cognitive Health in the future because

as I've noted neuroplasticity deficits

may be one of the drivers in conditions

like dementia including Alzheimer's

dementia okay the first point to

understand when we talk about how to

harness neuroplasticity for our benefit

is to know that your brain is always

changing you can't opt out of this

process right now your brain is

different than it was a day ago and

it'll be different in a day from now

compared to where it is today so the

brain is always changing we get to have

the opportunity to direct that change

for our benefit or to allow the modern

world to direct our brains towards

something that on average is not going

to serve us let's talk about some of the

key things that we can do to ensure that

neuroplasticity Works in a way that

benefits

us the first thing that I love as it

relates to neuroplasticity is just to

understand that our brains are

constantly searching for novelty they

are looking to learn when we Flex our

brain muscle which isn't quite right

because the brain is mostly fat but as

an idea when we Flex our brain muscles

we are triggering neuroplasticity

Pathways how do we do this you can learn

a new language you can play an

instrument you can practice public

speaking you can engage in artistic

Pursuits novelty though and a bit of a

challenge seems to be the key so

traveling to a new country promotes

neuroplasticity uh putting yourself in a

situation like reading a poem on stage

which certainly is not going to be

everybody's cup of

but these are things that promote

neuroplasticity because they are novel

and because they stretch our brains so

here is the idea is to number one create

novelty healthy novelty in your life to

promote neuroplasticity do something new

learn something new if you're listening

to this conversation you're learning

something new so you're actively

promoting healthy neuroplasticity right

now the second tip as to how to promote

healthy neuroplasticity in your brain is

going to be as simple as promoting

movement of all the things that we know

of that promote good brain function that

help to decrease risk of dementia

depression help to promote good

cognition Focus attention right now

exercise remains at the top of the list

and one of the reasons is because

physical activity seems to amp up and

promote healthy

neuroplasticity how does this work one

Central pathway is that exercise

upregulates perhaps the best studied

neuroplasticity promoting in molecule

called brain derived neurotropic factor

or

bdnf and it's thought that when bdnf

levels go down it suppresses healthy

neuroplasticity when bdnf levels go up

it has the opposite effect and exercise

is the most potent up regulator of bdnf

in humans that we know of in addition a

point that is important to make is that

stress and inflammation may actually

suppress bdnf and for a number of other

reasons can decrease health

neuroplasticity so it is notable that

getting regular exercise can help to

decrease inflammation in our bodies and

in our brains and exercise if you do it

the right way so perhaps running an

ultramarathon would not be a good

example but some level of exercise each

day can actually help to have a leveling

effect on stress Pathways and therefore

decrease the negative effects of stress

on

neuroplasticity there's a lot to be said

as far as how to actually exercise but

moving your body for roughly 20 to 30

minutes a day is a great tool for

neuroplasticity and it's not just about

aerobic exercise you don't have to get

necessarily on a treadmill that is a

great exercise for many people but

lifting weights resistance training also

increases bdnf it also helps to decrease

inflammation so any form of exercise I

would say if you can shoot for something

like a moderate intensity exercise is a

wonderful way to support healthy

neuroplasticity the third point I would

make is that chronic stress is toxic to

healthy

neuroplasticity and I will couch this in

saying I can't tell you you should get

rid of chronic stress that would be

ridiculous and nobody's going to remove

the effects of stress on their lives

completely but understand the following

chronic stress seems to suppress bdnf

signaling and may impair neuroplasticity

in particular in the hippocampus that's

the memory center of the brain that is

preferentially affected in conditions

like Alzheimer's disease chronic also

seems to impact our gal cells which

again are these very important cells

that work alongside our neurons to

basically allow us to experience life so

stress is a major contributor to

decreased healthy

neuroplasticity what do we do about this

there are many different strategies some

of the most evidence-based strategies to

combat chronic stress meditation time in

nature breath work mindfulness exercise

getting good sleep sometimes it's hard

to get good sleep if you're very

stressed and what I'd say here is if

you're really struggling with stress

don't get all your information from the

internet this is where you should be

seeking a professional to help you to

find strategies that will work for you

so I highly recommend that if you are

somebody who is really struggling with

chronic stress while mindfulness and

meditation and nature exposure are

amazing you may benefit from additional

support the fourth point that I would

make as it relates to in particular

dietary interventions to support healthy

neuroplasticity is to skip the highly

processed food and to skip excessive

alcohol

consumption these effects may be a

little bit more subtle for certain

dietary changes as opposed to some of

the other things that I have described

but it has been shown that eating an

ultra processed diet contributes to a

number of unhealthy brain changes and

some of these relate to

neuroplasticity uh we know that an

unhealthy Ultra processed diet ramps up

inflammation inflammation can damage

duroplastic it we also know that if you

make the opposing dietary choices

meaning eating a diet closer to let's

say a minimally processed Mediterranean

style diet rich in polyphenols Omega-3s

and fiber these are choices that may

support healthy neuroplasticity so the

point here being diet contributes to

whether our brains are flexible whether

we can rewire them in a healthy way and

choosing a healthy diet is an amazing

way to take a vote for healthy

neuroplasticity as it relates to alcohol

you maybe seen my other video or content

on alcohol there's a lot of debate over

whether alcohol is something we should

or should not be consuming but I would

say that alcohol use has been associated

with a decrease in levels of bdnf and

may support inflammation at higher

levels so anything at around the

moderate to high levels of alcohol

consumption I do think is a risk factor

for Worse brain health and if we're

talking about pathway specific issues

here realize that high levels of alcohol

consumption promote inflammation damage

metabolic health and suppress bdnf and

as a little side note here the amount to

which a person feels hung over actually

correlates with levels of inflammation

so one little surrogate here to say hey

is this an amount of alcohol that should

be considered as dangerous for my brain

if you are experiencing a hangover that

may be a marker that you are consuming

enough to increase inflammation and

therefore you may have some of these

side effects including a decrease in

healthy

neuroplasticity the last correlate here

that I'd like to disc as it relates to

how to rewire your brain how to promote

healthy neuroplasticity is going to be

getting good sleep getting good sleep is

linked to better focus better cognition

better mood better decision-making

basically across the board good sleep is

an absolute GameChanger for brain health

and what we know about neuroplasticity

specifically how we can rewire our brain

using good sleep is that sleep appears

to act on a number of neuroplasticity

related Pathways and it appears to have

kind of This Global Effect at

stabilizing healthy

neuroplasticity some of the pathways

that are linked to neuroplasticity that

sleep works on includes improving

metabolic Health in part by cleaning out

using the gimatic system metabolic

debris that builds up in the brain

during the day as well as having a

normalizing effect on immune balance

specifically by decreasing chronic

inflammation sleep deficit in the

alternative scenario where we're not

getting enough sleep is linked to

decreases and bdnf and there was was a

study that was just published in the

Journal of effective disorders in June

of 2024 where they looked at what

happened in an animal model and they

found that sleep deprivation was linked

to drop offs and

neuroplasticity but the great news from

this animal study is that sleep recovery

led to a powerful and Rapid Rebound in

neuroplasticity related metrics so what

that says is again generalizing from

this animal data sleep deficit can

damage healthy neuroplasticity but

getting good sleep getting a uh recovery

of good sleep they actually dramatically

enhance some of those neuroplasticity

related metrics the key takeaway here

would be to prioritize 7 to9 hours of

quality sleep each night for most people

and I know some of you are out there

saying I only need 5 hours of sleep I

would say statistically speaking you're

probably not accurate if you're talking

about optimizing your brain health and

so if you are somebody who struggles

with your sleep I have a ton of content

on this topic in particular but

similarly to what I was discussing ing

as it relates to chronic stress if

you're really struggling with your sleep

if you spend your entire day feeling

exceptionally tired if you've been told

that you snore if you've been told that

you stop breathing in the night consider

talking to your healthc care

practitioner about a sleep evaluation

sleep apnea and other sleep Related

Disorders are incredibly common they are

treatable and they can dramatically

improve your quality of

sleep one last consideration before we

close out here we've talked primarily

about lifestyle modification and how

these things can influence

neuroplasticity but there's a lot of

fascinating work being done on how

Pharmaceuticals may have their effect

through neuroplasticity so in particular

ssris or anti-depressant medications

have been proposed for years to work

through serotonin and other

neurotransmitter related Pathways we're

now seeing that the serotonin hypothesis

of depression is not so solid and it may

be the case that ssris and related

molecules primarily work in the people

they work for through

neuroplasticity perhaps even more

interesting is as we look at molecules

like psychedelics research reveals that

they may act by augmenting

neuroplasticity and acting on a number

of different neuroplastic Pathways bdnf

as well as others to ramp up healthy

neuroplasticity in our

brain with all of this said there is

still so much more that we could discuss

as it relates to what is happening in

neuroplasticity and how different

actions how different types of

intervention

act on different neuroplasticity related

Pathways everything from cognitive

behavioral therapy to as I said

psychedelics certain foods but the

Cornerstone of this conversation and the

takeaway point that I'd really love for

you to bring home is to understand that

you can change your brain actually you

don't have an option your brain is

changing will continue to change you get

the opportunity to change that brain for

your benefit how do you do that you give

it the inputs that are associated with

better brain health so you consume

things that are going to help to open up

these Pathways of reprogramming uh you

do things that open up these Pathways of

reprogramming and you direct your brain

towards things that are going to allow

it to rewire itself for the better so

better relationships consuming better

content from the news and from the

internet engaging in relationships with

nature and with yourself these things in

addition to helping to open up these

neuroplastic Pathways will help to

ensure that you are actually moving your

brain wiring towards something more

beneficial thank you so much for joining

me as I've said I am Dr Austin prometer

and I am fully focused on bringing you

tools and tactics to enhance your brain

health if you're interested to learn

more please consider subscribing and

following along and I'll see you for the

next video thanks for watching