Full Transcript Brain Degeneration and Cognitive Decline 0:07 In today's video, I'm talking about the best meal to heal the brain. 0:10 So what are the best foods to heal your brain 0:13 and how to put them together for the best nutrients? 0:15 Synergies to get the best brain healing results. 0:18 When we talk about brain degeneration. 0:20 When people develop dementia, Alzheimer's disease, this is a process 0:25 of chronic inflammation that shows up their brain tissue, causing major damage. 0:31 And so short term, in the early stages, people might notice issues, for example, 0:36 trouble sleeping at night, or they might have poor short term memory 0:40 lose, you know, forget where their keys are, forget where this is, have trouble 0:44 with memory recalling and remembering different words that they want to say. 0:48 But over time it progressively gets worse and literally 0:51 for the brain to really degenerate into late stage Alzheimer's. 0:55 We're looking at a 30 to 50 year disease 0:58 process that's at its terminal stage. 1:01 And so when people develop early cognitive decline, 1:05 even the early cognitive decline, where they're just having short 1:08 term memory issues, that's usually a 7 to 10 year process 1:12 before they advance into more of a, 1:16 you know, a early Alzheimer's disease or kind of a late stage cognitive decline. 1:20 It's can take 7 to 10 years. 1:22 And the damage degeneration starts in their medial temporal lobe, 1:27 and then it starts to progress 1:28 into their lateral temporal lobe and into their parietal lobe, 1:31 where they start forgetting where things are. 1:34 They start not being able to identify different objects, as effectively. 1:39 And they start having more problems with kind of day to day tasks. 1:42 And then eventually that degeneration spreads into their frontal lobe. 1:47 And now they start having impulse activity and they start doing like really 1:50 crazy things. 1:51 And if you've ever had a family member that has dementia or Alzheimer's, 1:55 you know, here are some really tragic stories of different behaviors 1:59 that these individuals exhibited as their brain continued to regenerate. 2:03 And then finally, at the end, it spreads into their occipital lobe
Wild-Caught Salmon and Pasture-Raised Eggs 2:07 in the back of their brain, and they actually can lose their ability 2:11 to see right, and kind of know where they're at in space. 2:14 And so this is a really big problem in our society today. 2:17 Alzheimer's disease, dementia is on the rise and it's bankrupting our country. 2:22 And so we've got to do something about it. And there are some great foods 2:25 and nutrients that support overall brain health. 2:28 And so where I start, this meal is going to be looking at my best protein 2:32 that's going to be coming from something like wild caught sockeye salmon. 2:36 Why is wild caught sockeye salmon 2:38 so good for reducing inflammation and improving brain health? 2:41 Because it's got omega three fatty acids, particularly long chain 2:45 EPA and DHEA which down regulate inflammation. 2:49 And they really support cell membrane health and mitochondrial function 2:52 in the brain. 2:53 On top of that, salmon has this really powerful antioxidant called Asta zanten. 2:59 It's actually what gives salmon their pink color. 3:01 The salmon will eat red algae in the ocean. 3:05 And when they eat that red algae, that's what gives them, again 3:07 their pink color, that red algae is full of acids. 3:09 And then as xanthan helps strengthen the mitochondria, it has a great effect 3:15 at buffering oxidative stress, allowing the mitochondria to produce more energy. 3:20 You think about a salmon. 3:21 It's one of the only species that swims upstream against the rapids. 3:26 It's able to pretty so much energy and its mitochondria. 3:29 It swims upstream against the current, and it's able to jump out of the water 3:33 up to ten feet. 3:35 That's incredible. 3:36 Mitochondrial energy production assays aren't there. 3:39 And omega threes are some of the key compounds 3:42 within the salmon that allow it to have that level of strength. 3:45 And that's going to support your brain health. 3:47 Also, I love eggs, pasture raised eggs, eggs are rich in things like choline, 3:53 which helps with increasing acetylcholine in our brain, which is our compound, 3:58 our neurotransmitter that's in our temporal lobe. 4:01 That's associated with memory, with with memory recall and formation of memories. 4:06 And so, choline, one of the best food sources is pasture raised eggs. 4:11 Also, there's phospholipids in their phosphate. 4:13 Are choline in their phosphate. 4:15 That'll serine that help support and create great 4:18 structure for the cell membranes in our brain. 4:21 So eggs are really powerful. 4:22 You also have vitamin K2, vitamin A, vitamin D in there 4:27 as well as zinc, all really powerful for brain health. 4:29 So pasture raised eggs as well as wild caught salmon. 4:33 So you're thinking 4:34 maybe some scrambled eggs or sunny side up egg with a salmon fillet
Brain-Healthy Salad Ingredients 4:39 and then I like to make sure that I've got some colorful fruits and vegetables. 4:43 So arugula is a green leafy vegetable that I love because it's low 4:47 oxalate oxalates can be damaging for the brain. 4:50 This is low oxalate. 4:51 It's a bitter herb, so it helps stimulate digestive juices like stomach acid, 4:55 bile, and pancreatic enzymes for better digestion, better nutrient assimilation. 5:00 And it's also rich in chlorophyl. 5:03 And that chlorophyl helps detoxify our blood. 5:05 So rubella is really good. 5:07 And I like to add in tomatoes and cucumbers. 5:10 Tomatoes are rich in lycopene, which has been shown to reduce oxidative 5:14 stress and inflammation in the brain, also rich in vitamin C as well. 5:19 And the cucumbers have 5:21 a lot of different trace minerals in there, as well as electrolytes 5:25 and hydrating fluids that help hydrate our body 5:29 and help provide for good blood flow, good circulatory health. 5:32 So tomatoes and cucumbers in the salad. 5:35 And then I like to make sure I've got a really good high quality, 5:38 high polyphenol extra virgin olive oil. 5:41 Olive oil is rich in oleo candles and hydroxy tyrosine hydroxy 5:46 Tyr sol is a polyphenol that crosses the blood brain 5:50 barrier and has profound benefits for brain health. 5:54 Alfio canthal is called nature's ibuprofen 5:57 because it's so powerful at reducing inflammation in our body 6:02 and reducing pain and also inflammation in our brain as well. 6:05 Alejo Cantos also extra virgin olive oil is rich in vitamin E as well. 6:10 One of the most powerful fat soluble antioxidants. 6:13 So a 2022 study out of the journal nutrients found that extra virgin 6:18 olive oil helped close and seal the blood brain barrier, protecting it from, 6:24 you know, 6:24 inflammatory compounds and heavy metals 6:27 and things like that from getting into the brain. 6:29 And it helped her. 6:30 It helped improve the overall clearance of amyloid plaque 6:34 and these neurofibrillary tangles that are associated with Alzheimer's 6:38 disease and dementia. 6:39 And the individuals that were using extra virgin olive oil, 6:42 they noticed that they had improvement when they when they tested them out 6:46 on their cognitive impairment scores, that they saw improvement in 6:50 and their overall cognition and their mood. 6:53 And they were using this for individuals with dementia, 6:57 and they were seeing these positive changes. 6:59 And so really powerful study. 7:00 They're a 2024 study. 7:03 This is actually a systemic review. 7:04 They looked at all the different cell studies, animal studies, human studies. 7:10 And what they found was the polyphenols in antioxidant compounds 7:14 that are in high quality extra virgin olive oil have a profound effect 7:19 at protecting the blood brain barrier and reducing brain inflammation 7:24 and reducing the overall risk of developing cognitive impairment. 7:28 And so it's it was shown that the researchers said in this study
Extra Virgin Olive Oil Benefits 7:32 that using extra virgin olive oil, high polyphenol, extra virgin olive oil 7:36 may be one of the most powerful tools for preventing against brain degeneration. 7:42 And so we've got to make sure we're getting high quality, high 7:45 polyphenol, extra virgin olive oil. 7:48 It's usually going to be a little bit more pricey. 7:50 That's because we're using the green olives, which are really rich in aloe 7:54 candles and hydroxy Theresa's all those polyphenols. 7:58 But you don't produce as much oil when you press green green olives 8:01 as opposed to black olives. 8:02 Black olives are ripe olives. 8:04 You produce a lot of fats, mono unsaturated fats, which are healthy, 8:08 but you don't get as much of the polyphenols. 8:10 So when you go to the grocery store 8:12 and you see, okay, a bottle of olive oil for 8.99, 8:15 it's probably the black olives, low polyphenol, extra virgin olive oil 8:19 that will still be beneficial compared to using a seed oil like corn, soybean, 8:24 safflower, cotton seed, 8:25 one of these toxic seed oils that we absolutely want to avoid. 8:29 But it's not going to be as beneficial as getting the more high priced, 8:32 high quality, high polyphenol, extra virgin olive oil. 8:36 You want to look for a polyphenol count. 8:38 You want to look for fresh pressed olive oil. 8:41 And that's going to be really helpful. 8:43 I'll have a link in the show notes for the high quality, high 8:46 polyphenol extra virgin olive oil that I personally use and I recommend, 8:50 so you can check that out there. 8:53 And so high quality extra virgin olive oil definitely should be a staple. 8:56 And then what are some colorful fruits you can add in? 8:59 Well, I really like blueberries, raspberries, strawberries, and pomegranate 9:04 as some of the best fruit that you can add in for really healthy brain function. 9:09 So blueberries are rich in anthocyanins. 9:12 Raspberries are rich in a thick acid, which helps stimulate your olefin A 9:16 in your intestines to produce healthy mitochondria 9:20 right within the intestinal lining, which helps protect against inflammation 9:24 throughout the body. 9:25 Anthocyanins that are in the blueberries, as well as resveratrol in blueberries, 9:29 are really anti-aging and great for brain health. 9:32 Strawberries, you know, lots of powerful compounds within the strawberries as well. 9:37 And then pomegranate, which is also rich in oligarch acid, like I mentioned, 9:40 with the raspberries and other powerful antioxidants, including anthocyanins. 9:46 And so those are some of my favorite antioxidant 9:49 rich fruit that you can add into this meal. 9:53 One other thing will be walnuts. 9:55 Now, some people do well with nuts. 9:57 Some people don't. Walnuts do. 9:58 Just like all nuts have oxalates and lectins and things like that. 10:02 But if you look at a walnut, it looks like two hemispheres of the brain. 10:05 And in natural medicine we say like improves like, right? 10:09 So if it looks like the brain, it probably will have beneficial impacts 10:13 on the brain. 10:14 And what do we find in walnuts? 10:16 We find a high amount of vitamin E. 10:18 Vitamin E is a great antioxidant that protects
Berries, Walnuts, Herbs, and MCT Oil 10:21 the blood vessels and allows for better circulatory health into the brain. 10:25 We also find that 10:26 in the extra virgin olive oil and it also has short chain omega three. 10:30 I mentioned long chain omega threes. 10:33 In the wild caught salmon, the EPA and the DHEA where you have short 10:36 chain omega three is Ala. 10:38 That's in the walnuts. 10:40 And a body, if you're healthy can convert Ala into EPA. 10:44 And so for some individuals they do really really well with walnuts. 10:46 So you can add those into your salad as well. 10:49 You can also add lemons limes or vinegar as a kind of a dressing. 10:54 And then add Mediterranean herbs like basil, oregano, thyme, sage, 10:59 rosemary, all of those herbs that smell good activate parts of your brain. 11:05 The actual aromatherapy of them helps to activate parts of your brain. 11:09 An increase is something called brain derived neurotrophic factor, 11:14 which actually is like miracle gro for your brain, 11:17 and it helps protect against neurodegenerative conditions 11:20 and so your food should smell good and taste good. 11:24 And all of those herbs are great for gut health. 11:27 They're antimicrobial, so they help kill off bad bacteria. 11:29 They help support your immune system. 11:31 And rosemary has rosemary acid, which is really powerful for brain health. 11:36 And it helps 11:37 support a C to choline production, which again is this neurotransmitter 11:41 that's associated with memory memory formation in your brain. 11:45 So make sure you're getting rosemary. 11:47 Make sure you're getting all of your Mediterranean herbs your oregano 11:50 basil, thyme sage right. 11:53 All of those great herbs into your diet. 11:56 Put that on your salad on your meat. 11:58 Right. 11:59 Make sure you're using high quality extra virgin olive oil. 12:02 One extra bonus is a C8 only MCT oil. 12:06 C8 only MCT oil turns quickly into ketones in your bloodstream. 12:10 That helps protect your blood brain barrier, 12:13 and also provides a great fuel source for your brain. 12:16 So you can add you can actually cook in that if you want, 12:19 or you can add it as a salad dressing or on your meat or whatever it is. 12:22 But I recommend MCT oil, particularly C8 only MCT oil, which is like acid 12:28 because it has the most beneficial effects for increasing 12:31 ketones in your brain and in your body. 12:34 So try that out. 12:36 Tasty meals. 12:37 This kind of meal that I consume 12:38 on a regular basis, it's going to help protect your brain from degeneration. 12:42 It's going to allow your brain to really function and thrive at its best, 12:46 and allow you to be at your best. 12:48 So try that out today.
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