newest research on brain foods

Hi {NAME}, There are legit foods and activities that can boost your brain performance (and maybe even grow brain cells). Let’s jump right into them. 1) Sunlight Exposure Getting a lot of attention lately because of Huberman, but the literature on sunlight increasing BDNF (what grows brain cells) is starting to get quite strong. Even though it was in rats, this recent study in Neural Regeneration Research demonstrated that 30 mins of sun exposure had almost as much of an effect as thirty minutes of exercise on brain cell growth! We’re starting to see more data coming out that suggests we should treat sunlight like a supplement and dose it appropriately. Ever notice when you start the day outside, you seem to have more mental clarity?? 2) MCT Oil research is getting stronger! It looks as though MCT oil might be able to shortcut into the bloodstream as an available energy source. This means, rather than having to be broken down into smaller fatty acids from a very long chain, they can drain directly into the portal vein and into the liver from the digestive tract. This for one, can produce ketones, but two, might just provide a more stable and quick fuel INDEPENDENT of a low carb diet. Yup, research is suggesting that MCT can improve cognitive performance and network stability when consumed EVEN if you are not following a lower carb diet. So this means that starting your day with MCT oil is not something just for low-carbers! The LITERAL best creamer I have ever had comes from a company called BUBS naturals - This is a link for 20% off their new HALO CREAMER when you use code THOMAS20 - [( It has grassfed butter, MCT oil and Tapioca. No weird stuff, nothing hidden, just clean and legit. But however they make it, it is this light, fluffy, angelic like texture that melts in your mouth (yes I eat it by the spoonful), but it dissolves in hot or cold beverages with no effort. Trust me when I say that I have been in the world of butter and MCT in the coffee for a long time, but BUBS has done it right with this creamer. Use code THOMAS20 and try it out (or anything else on their site as well) [( Note that 10% of all proceeds go to charity in the name of Glen Doherty (Bub) who gave his life in Benghazi - Maybe you’ve seen the movie about that particular conflict) 3) Periodically reducing carb intake- pretty wicked study A [study in Cureus]( looked at the effects of a carb-restricted diet and exercise on BDNF and cognition. They recruited 12 subjects with metabolic syndrome and randomized them into 2 4-week interventions – either a low-carb Paleo diet with or without HIIT training. The diet contained <50g carbs per day). They found that compared to baseline, a low-carb diet alone increased serum BDNF levels by 20%, compared to the 38% rise in the low-carb + HIIT group and both interventions improved cognitive function and perceived cognitive capacity. This is not a small difference. The jury is still out as to WHY this happened, but they speculate an increase in network stability from ketones (even if you’re not always doing keto). This is basically where regions of the brain communicate with one another a bit smoother. 4) 1 Cup of Blueberries per day (low enough carb to still be keto, too) HUMAN STUDY - what we always look for… Well in this paper they investigated the effects of anthocyanins (the antioxidants in blueberries) on brain performance… They found that consumption of the extract was associated with improved accuracy on the Rapid Visual Information Processing task, while juice consumption improved reaction time. Overall, whether you are young or old, cognitively impaired or not, anthocyanins can still improve cognition. And then there were a multitude of other studies investigating mechanistic actions as well that really point strongly to blueberries increasing BDNF but also reducing neuroinflammation that makes you feel foggy and well, derrr dumb. 5) Chocolate!! I’m a chocolate freak. Yes, I eat too much of it. But its the flavanols that seem to have the power. Check out this paper: This study in [Appetite]( compared the cognitive function of 968 individuals with different habitual chocolate intakes. They found that more regular chocolate intake was associated with improved cognition, specifically in the Global Composite score, Visual-Spatial Memory and Organization, Working Memory, Scanning and Tracking, Abstract Reasoning, and the Mini-Mental State Examination tests. In short, what this means is that chocolate seems to correlate with better cognitive overall. BUT… What’s happening is explained in a study in Current Nutrition Reports, showing that the mechanisms underlying the benefits of flavanols on cognitive decline and neurodegeneration include reducing neuroinflammation, increasing blood flow that can cause new nerve cell growth and increased synaptic plasticity (communication pathways). So how much? I usually say choose an 85% or darker dark chocolate. I usually get 100% dark from the baking aisle and I eat a whopping 1-2oz per day. Seriously. That is kind of a lot. Heavy metals are a concern these days, so do some homework on your brands! As always, I shall see ya tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States