Choose to be Healthy, Choose to be Happy!

Quite often, when the topic of health comes up, folks start talking about diets, exercise or the latest fitness fad.  Well, what role does happiness play in our health?  The answer is it plays a big role! Some would argue that being happy is one of the, if not the, most important thing in life.  I am going to have to agree with that.  Besides, if we are not happy, it doesn’t really matter how healthy we eat, how much we train, how we look or the material things we have…think about it.  So how can people “train” themselves to be happier?  The process is actually pretty easy.  It starts with choosing their perspective.

Life is a curious thing.  The beliefs that we form determine our reality and define who we are. I will explain that a little later but first a story.  I can vividly remember waking up to start my day in the back seat of a broken down car, camp site, or wherever I could find a place to sleep where the bugs and heat were tolerable.   I was 14 years old and had been homeless for a few months living just outside of Austin at Bull Creek.  Contrary to how it may sound, I was actually quite happy and looked forward to each day because it truly was an adventure.

Some days would be spent dumpster diving, hustling for work or money, exploring the creek, hunting snakes, ducks, craw-dads (as we would call them) or any other critter we could eat.  Many evenings would be spent around a campfire sharing stories with others.  Some days I might get lucky and actually find a place to take a shower and sleep inside a real house or have a hot meal.   Coming across money was actually pretty easy...it was just a numbers game.  I would hit gas stations or stores and ask if I could clean up, take out trash, stock coolers or any kind of work for a few bucks.  Most folks appreciated a kid wanting to work so I could usually get a few dollars and let me tell you, I learned how to stretch a dollar! 

Well, as things would have it and thanks to some amazing people and opportunities, I eventually got back to regular living.  For those who know me, this little nugget of my past may be a surprise and for those who don’t, I must say that life has taken me to some really cool places and I am truly living my dreams.  I have a wonderful wife and kids, super cool career, and have the opportunities to pursue my passions…such as writing and teaching…plus, go on some nice vacations. 

Under such unusual circumstances, how can a person overcome these types of obstacles and still end up living a fulfilling and rewarding life?  Simple…they choose to.

Allow me to explain.  Our reality is formed from our beliefs, our beliefs from our feelings, our feelings from what we say to ourselves, what we say to ourselves…which we control…is from what we see, hear and experience.  That is the foundation for Emotional Intelligence, which is a fascinating subject.  Essentially, we control what we say to ourselves, which ultimately determines our reality.  Have ya ever heard it is thought that is the basis of reality?  Thoughts become words, words become actions and actions become reality.  It’s true…I know, that just blew your mind.  

For example, think of any person that, when you first met them, you thought was a jerk and later, when you got to know them, you actually liked them.  Why is that?  Well it is because, based on your first impression of them, you had an internal dialogue or told yourself something.  It may have been “look at that guy, he just looks arrogant, what an asshole!”  Based on that, you felt dislike or contempt for that person resulting in your belief that he/she actually is an asshole and you might of even spread a few rumors on what a prick they were.  Later, circumstances arose resulting with you and the asshole spending some time together and you realized that you were mistaken and that they are actually a good person and you like them! Now who is the asshole?  Don’t answer that…

The moral of the story is, most of the time, what we think is real actually isn’t and is just a product of what we say to ourselves or convince ourselves to be real.  Want to feel better about yourself, others, the world, have a better marriage, be successful, and be healthy and happy?  Then chose to be and learn to be mindful of your feelings, self-talk and beliefs.  Mindfulness, another fascinating topic, is closely tied to Emotional Intelligence and gives us the ability to shape our reality and truly be happy. 

Most of us are, out of habit and routine, stuck in behavioral patterns and don’t even know it.  To get “unstuck” we must make a conscious effort to be mindful of our own thoughts and perceptions.  It takes practice, but like everything else, with enough practice, will become routine and will happen without even thinking about it.  Additionally, improving our Mindfulness improves our ability to be empathetic and understand others.  Compassion and a sense of connection to others are some of the keys to being happy.

Ok, so what about this happiness stuff?  For you fellow health nerds, being happy is one of the pieces of the fitness/health puzzle and I would venture to say the most important!  From a biological stand point, when we are happier our cortisol is lower and serotonin and dopamine are at ideal levels.  What does that mean?  It means our immune system is working accordingly, our blood sugar is lower thus our insulin, we have lower risk of degenerative disease and depression, there is less need to take meds with harmful side effects, we can lose fat easier, we increase our longevity and, dammit, we just feel better!  Impressive list. 

To understand how to be happy, we must first understand that happiness is based on appreciation.  To appreciate anything, we must take the time to mindful of the environment, ourselves and be in the moment, a very important concept.  Learning to appreciate is the first step to being happy.  Remember happiness is a choice…we control it...other people do not make us happy BUT our ability to appreciate them can!  I bet that just blew your mind too.   If you are not happy, it’s because you choose to be.

Another important key to being happy is to follow what your passionate about.  Those of you involved in a relationship know that compromise is part of a healthy relationship but when we begin to compromise our passion for the sake of another, resentment begins to fester and you now have a recipe for a toxic relationship.

So what about that kid at the beginning of our story? Why was he happy?  I will tell you…it is because he learned to appreciate damn near everything and learned to focus on solutions instead of problems.  He chose the perspective that every day was an adventure. He was living in the moment and, most importantly, he chose to be happy.

I heard something one time, forgot where, but have been practicing it ever since.  Practice an “attitude of gratitude.”  An easy way to start is upon waking, take a moment and think about what you are grateful for.  It doesn’t matter how small it may be.  Do this every day!  Before you know it, it is a new behavioral pattern and it will happen without thinking about it and the world becomes a better place.  Once this becomes the norm, it allows us to be in the moment and increase our awareness of others and ourselves.  On a cool note, this also allows us to turn off our limbic system, responsible for our emotional reactions, and activate our pre-frontal cortex, responsible for reasoning and cognitive processes.  Basically, we make better decisions and have less stress.  Using our willpower and ability to choose, we give our self a new perspective and can create a new reality.  We are just scratching the surface on this topic, but just this little bit of information can be life changing if you chose to use it. 

For me happiness and spirituality are closely intertwined.  My faith allows me to accept many things for what they are, realize that some things cannot be changed and I don’t have to understand why everything happens.  My faith has also taught me that we are all given a set of circumstances, whatever they may be, and also the opportunities to choose what we want our life to be. This is a very profound concept and for some, can be very difficult to accept because instead of blaming others or society or creating some false sense of entitlement, it makes us accountable for our feelings, our choices and the life we live.

Ok, so here are some simple guidelines to improving our happiness (everyone loves simple guidelines):

• ·      Be mindful of your thoughts and emotions and where they come from
• ·      Improve Emotional Intelligence by managing our self talk
• ·      Practice an “attitude of gratitude”…learn to be grateful!
• ·      Know that you control your perspective and reality
• ·      Practice being empathetic and stay connected with others
• ·      Take time…just 10 minutes a day…to be in the moment (meditate)
• ·      Do a random act of kindness every day
• ·      Have a sense of purpose
• ·      Nurture spirituality
• ·      Follow your passions
• ·      Chose to be happy

Want to learn more about this stuff, here are a few books of interest for ya:

• ·      Brain Rules by John Medina
• ·      Crucial Confrontations by Kerry Patterson
• ·      Emotional Intelligence by Daniel Goleman
• ·      Mindful Nation by Tim Ryan
• ·      New Beliefs New Brain by Lisa Wimberger
• ·      Super Brain by Deepak Chopra

So, happiness can do several amazing things.  It improves our health, longevity, our relationships with others, allows our lives to be more fulfilling and ultimately makes the world a better place.  Using a few simple guidelines, we can begin to improve and reshape our perspective leading to a happier “you” and ability to create the life we want and deserve.   Remember, it is up to you to decide what kind of life you want to live…. what will you choose?

Simple Guidelines for Fat Loss

Since summer is upon us and it might be time to start getting ready for the lake, beach or wherever we want to go for vacation, I thought I would repost this article.

So ya wanna get rid of some fat or that spare tire? We can get get rid of that spare tire or unwanted fat by following some simple guidelines and use a little "physiology-101."  So, with that in mind, let's talk about fat loss or "leaning out" and what we can do about it.  For those of you short attention span folks who are already tired of reading this, here it is: fat loss is about hormonal balance, in particular, controlling insulin levels.  Fat loss is NOT about calories in, calories out...that is weight loss and a great way to be a "skinny-fat" person.  So to keep insulin low, pull back on the carbs and increase the low-intensity cardio.  There, now you can stop reading.  For you other folks who seek more knowledge and have a greater attention span, please, read on.

Some of the things we need to remember is that hormonal balance is the key to fat loss.  What do I mean?  Simple.  Insulin, a hormone our pancreas makes that is released in response to carbs, is a FAT STORAGE HORMONE.   Insulin drives nutrients into our cells including fat.  When our cells are depleted, this is a good thing.  For example, someone who has had an intense metcon session or even strength building session will be in a depleted state and require more carbs, which releases insulin, to recover and repair.

Let's look at the other side of the coin.  If we are not in a depleted state or involved in regular intense exercise our "tanks" are topped off and we do not need to be replenished.  So guess what happens when we consume carbs?  Our body releases insulin which takes the carbs to the liver instead of depleted cells and makes triglycerides and sends those out to be stored as fat.  There is more.  After insulin is released it slowly diminishes or lowers after a couple of hours.  Since it is a fat storage hormone, insulin makes it very difficult for our body to access not only stored glucose but stored fat as well.  Physiologically, the human body requires only about 150g of carbs, if that, unless it is in a depleted state...i.e. exercising consistently.

The brain, which cannot use fat, requires glucose (it can use ketones too but that is another article all together) at about 4-6g per hour, the kidneys and red blood cells, which use only glucose, require much less closer to 1g per hour.  Do the math and you get about 150g of carbs.  The USRDA recommends that a person who consumes a 2000 calorie diet to eat 300g of carbs per day, twice the physiological limit of what the body requires, which drives and keeps insulin levels unnecessarily high.  Elevated insulin levels also leads to insulin resistance, Type-II diabetes, cardio vascular disease, Alzheimer's, increased levels of advanced glycation end products (AGE's), metabolic derangement, mood disorders and depression and a long list of other issues.  Additionally, it is excess carbs which are primarily responsible for causing the liver to make the small dense type-A LDL cholesterol that accelerates vascular inflammation which is linked to cardio vascular disease.  I could go on but have written several other detailed articles on the topic in previous posts.

So here is how it goes.  A person who isn't training consumes a diet high in carbs, releases a lot of insulin, stores fat, can't access stored energy so gets tired and craves more carbs, can't think clearly because the brain is competing with the insulin for glucose, develops insulin resistance and obesity, has to take several prescriptions to deal with health issues and dies unhealthy and much younger than they should.  Not very complicated.  So what is the solution?  Keeps carbs low and protein and fat moderate to high...sound familiar...Paleo?  Now this is not a one size fits all solution.  Depending on a person's type of training, then their carb intake will increase or adjust accordingly.

Now that we understand that excessive carbs, which causes excessive insulin production, are primarily responsible for fat storage and obesity we can make some better decisions when trying to "lean out."

Here is what I recently did, and usually do this time every year:  I recently completed my strength building phase, which lasted about 4 months and gained about 15 lbs, some muscle and some fat.  Now I want to lean out to see some of the muscle I gained.  Here is what I do that works really well for me.  I don't focus on meal frequency.  I did this in the past believing that it accelerates my metabolism which is a myth.  Our metabolism is determined by genetics, muscle mass, exercise (which increase mitochondria in the cells) and hormone regulation.  Not how many meals we eat.  What I simply do is decrease my carb intake...that's it.  Here is what a normal day may look like for me when I am leaning out:

• breakfast 3-4 eggs with a lot of coconut oil with a handful of berries and occasional oatmeal
• lunch 6-8 oz of meat, usually grass fed beef, 1/2 sweet potato, 1-2 cup of green veggies like broccoli or greens
• snack 1 can tuna or chicken breast, 2 tablespoons of coconut oil, 1 cup kefer yogurt
• dinner 8-10 oz meat, 1/2 sweet potato or 1/2 cup of cooked rice and a lot of veggies

On days I exercise I may have a slightly larger portion of carbs post workout.  My primary sources of carbs will be squashes, gourds, sweet potatoes, rice, oatmeal, occasional fruit and LOTS of veggies (canned crap, uh...I mean canned veggies doesn't count).  As usual, I avoid anything containing gluten...yes, that means bread and pasta. I also avoid corn and carrots during this time because of the sugar content.  I also may have a handful of raw nuts as a snack.  I don't worry too much about meal frequency or eating at set times.  I eat when I am hungry, I eat a lot of meat, a lot of good healthy fats, a lot of veggies, some nuts and seeds, occasional fruit and dairy.  When I do consume dairy it is in the form of aged cheeses, kefir yogurt or raw milk.  I also avoid stimulants or excessive caffiene as this causes a cortisol response which signals the liver to release stored glycogen thus releasing insulin and back to square one. That's all I do.  And the fat melts off.

My training also changes accordingly. If I am trying to build muscle, which requires a calorie surplus,  I eat A LOT more carbs which will likely include gluten containing foods.  When I decide to lean out or lose some fat, I simply reduce my carb load and start doing some low intensity cardio, occasional metcon, occasional strength and that's about it.  So a typical week of training for me in my "leaning out" phase may look something like this:

• Jog, bike or row 2-3 times per week at low intensity
• Metcon or interval training 1-2 times per week
• Strength/Olympic lifts 1 time per week
• Boxing/Grappling 1-2 times per week since I enjoy it
• Yoga, when I can

If I feel like my performance is taking a dive, I'm not recovering well or feel tired I simply back off the training and get some more sleep.  I have mentioned this before but something else I throw in every now and then is intermittent fasting where I may eat my last meal at 5pm and won't eat again until the next day around noon.  The cool thing is, because my carbs are low and my protein and fat are high, I don't get hungry and my energy levels stay high.  Robb Wolf's site has some really good info on the topic.  It is also increases insulin sensitivity...this is a good thing.

I try not to worry too much about counting calories, meal frequency or feeling like I have to get a workout in or if I miss one then the world is going to end.  This adds extra stress for me.  I like to keep it simple and have fun with my training.  Usually after a strength training phase my body fat will be around 11-12% and by following the info above, I will drop it down to about 7-8% in about 6 weeks...not too bad.  It will vary from person to person depending on where they are starting from, but either way, it works.

So let's sum it up:

• To lose unwanted fat or "lean out"
• Increase low-intensity cardio, with occasional strength/conditioning work
• Keep carb intake low unless it is a strength/high-intensity/conditioning day
• Cardio or non-training days, keep carbs under 150g 
• Keep protein and fat intake moderate to high
• Get plenty of sleep and manage/reduce stress
• Have fun and hold this pattern until goal achieved

With some slight adjustments in our diet and activity level, getting rid of the unwanted fat (on our body, not our food) is easier than we think.  Congratulations you made it to the end!  Now you have what you need to make your plan and get ready for the beach!  Until next time, pick up something heavy and get some sprints in!

May's Health Challenge

Summer is right around the corner and if any of y'all are looking for some ways to help lose some fat so to help get ready for the lake/beach or just looking for a reason to improve your health…here is a little challenge to help get you started.

 I occasionally send out health challenges to my team at work and decided to post this one. My next article will go into more detail on fat loss. This is a good challenge for most of us and helps "prime the pump" for fat loss and improved health.  Here is the challenge:

For the month of May follow these guidelines:

1. Eliminate/avoid gluten (wheat products primarily but it is also found in barley and rye) 
• This is a tough one but can be done 
• Yes, that means just about all breads and pastas 
2. Eliminate/avoid high fructose corn syrup 
• Read labels on this or simply avoid anything in a box 
3. Eliminate processed oils/foods 
• Anything that is partially or fully hydrogenated 
• This includes most coffee creamers or snacks 
• Any vegetable oil that is not cold-pressed 
• Any corn or soy oil product (Any soy product for that matter!) 
• Try to use unrefined coconut oil, EVOO, butter from grassfed cows (Kerrygold) 
4. Eliminate/avoid anything with more than 5 ingredients 
• This will also help get rid of just about everything in a box or package 
• This means cooking will have to occur! 
5. Be active a couple times a week 
• This can be just about any exercise 
• Pick something that is fun…go play!!! 

Here are some other tips, try to consume more of this:

• Vegetables (a lot) 
• The more color the better 
• Raw, or lightly steamed/cooked 
• Fruit 
• Berries/melons are at the top of the list 
• Grass fed beef/wild caught fish/pastured poultry/pork 
• This would include farm raised eggs for those who eat eggs 
• Probiotic containing food 
• Fermented foods 
• Kefir yogurt is at top of list 

I admit,  part of the reason for the challenge is a little selfish, since I will be doing this next month and don’t want to do it by myself, the other is its fun and reminds us that we are all in the same boat and its good for a little camaraderie. Good luck!!

My Opinion on the Master Cleanse

I thought I would share my experience with the Master Cleanse. First let me start by saying that I believe the human body is designed to be healthy and has an amazing ability to heal if we allow it. The trick is finding out what works for us, one size does not fit all. I am a fan of occasional fasting or intermittent fasting. The idea is occasionally, maybe 2-4 times per month; do not eat any food for an 18-24 hour period. The benefits behind this include improved blood sugar levels, lower insulin levels, reduced water retention and bloating, reduction in free-radicals, improved ability to lose fat, improved ability to release stored toxins and several studies show that it improves longevity. Not to mention, I just feel better. 

Well many of you may have heard of the Master Cleanse. Here it is: 

• 60 oz still mineral water 

• 12 tablespoons organic lemon juice 

• 12 tablespoons grade-B maple syrup 

• ½ teaspoon cayenne pepper 

This is all the individual will consume each day and it is recommended to perform the Master Cleanse for a week or more. Some recommend easing into it or even taking a laxative prior to that. Most folks go about 10 days. This is nothing new to me as I grew up in Austin and my mom would do this on a regular basis although I have never done it myself…until recently. 

Some of the health benefits include the ones listed above plus it claims to allow the body and gut an opportunity to heal. Here is the logic: stop eating food for a while and the gut, which uses a lot of energy, can take a break and use that energy to heal itself and the body including old injuries. Sounds reasonable, right? Another claim is that due to the lemon juice it actually makes the body slightly more alkaline allowing the body to remove toxins. I decided I would give it a shot for 7 days. My wife, who inspired me do to this, did the Master Cleanse for 10 days with amazing results. Some of the things she noticed besides weight loss was improved mood and mental clarity after day three and improved energy and sense of well being and better sleep…plus we went to the park and she decided to climb a tree! That is when I decided I ought to try this. 

Ok here is my experience: 

• Day 1-3 felt groggy, hungry and had mild headache 

• Day 4-7 improved energy and mental clarity and sense of calm 

• Day 4-7 joints felt great, not craving any food 

• Day 4-7 new perspective on food 

• Day 4-7 had ketosis breath meaning I was in fat burning mode 

• Day 4-7 hands and feet were always cold, perhaps due to lower calorie intake 

• Day 6 did a 3 mile run after a 3 month lay off and felt great 

• I was able to fall asleep fast and always felt rested 

• Lost 16.6 lbs and leaned out significantly (I gained 9 lbs back in about 3 days) 

So what does it all mean? For me, it was a great experience and something I will do again, probably on an annual basis. I felt great afterward and was amazed at the mental clarity and calmness that I experienced after the third day. My guess is when my body switched from burning glucose, which is highly oxidative and does a lot of damage to the body, to burning ketones from body fat my brain function improved and didn’t crave the glucose. I haven’t read any convincing studies that validate or prove the benefits or even the negative consequences. So if you are deciding to try it then educate yourself on it first and see what works for you. 

Fasting or doing occasional cleanses may be beneficial but it is important we understand what we are doing and why before we jump into it. I hope writing about my experience helped to give a better understanding of what to expect and why one might consider doing it. Until next time, pick up something heavy and get some sprints in!

Free Health and Nutrition Seminar March 8, 2014

Free Health and Nutrition Seminar March 8, 2014

Health and Nutrition for Law Enforcement, Fire, Friends and Family

On Saturday March 8, 2014 from 8:00 am-5:00pm at the FWPD Training Academy in the Auditorium, I will be giving a lecture health and nutrition seminar.

  Topics will include:

• Nutrition fundamentals
• History of food and disease
• Basic physiology
• How to lose fat and build muscle
• Identify and reduce health risk factors
• Modern diseases and their connection to foods
• Making sense of it all
• Understanding cholesterol
• Dispell nutrition myths
• Emotional intelligence and health
• and more!

  

The class is free and will have limited seating, so please sign up early.   Bring a friend. TCOLE credit will be given to law enforcement officers attending. 

Here are the details:

When:     Health and Nutrition Seminar, Sat 8am-5pm, March 8, 2014

Where:   City of Fort Worth Police and Fire Recruit Training Academy-Auditorium

                1000 Calvert St. Fort Worth

There will be a lunch break given during the class.

If you or someone you know is struggling with health issues or just wanting to learn how to improve their health and fitness then attend one or both of these classes. Learn valuable information on how to look and feel better, improve performance and health and even add a few years to your life!

Law enforcement officers wanting TCOLE credit will need to provide a PID # when they attend the class.  I encourage everyone to bring a pen and paper to take notes.  Here is the link that will be updated soon with the class info.  You can also contact me through my contact information on this blogsite.

Sign up soon, this class fills up fast.  I will see you guys there!

Keeping your Brain Healthy and Young

          There is something about losing our mind, personality, memories, control of our bodies and emotions that we all inherently fear and want to avoid (ya think?). The key to maintaining and improving our brain’s health is gaining an understanding of how it works and what it needs to function and stay sharp.  This article will cover some simple things we can do to keep the brain “young,” improve our memory, and reduce the risk of degenerative diseases that affect our brain and nervous system like Parkinson’s, ALS, MS and Alzheimer’s.

            A few things we should understand first; the brain is, arguably, the most important organ in the body, is composed of primarily fat, it holds about 25% of the body’s total cholesterol which it has to have to function properly, uses glucose and, occasionally, ketones for energy, requires a fine balance of several neurotransmitters such as acetylcholine, serotonin and dopamine to name a few, and is full of more neurons than our galaxy has stars.  Furthermore, it helps to understand that our neurons, nerves and spinal cord are protected by a myelin sheath, also largely composed of fat and cholesterol.  The purpose of the myelin sheath is to act as a type of insulation that allows impulses to transmit quickly and efficiently along the nerve cells. If myelin is damaged, the impulses slow down. This can lead to diseases such as multiple sclerosis.

This tells a few things:  our brain and myelin sheath need fat and cholesterol, and, since the brain uses glucose, it is sensitive to elevated blood sugar, impaired by insulin resistance and requires the right “ingredients” to function.

Lets start with the neurons.  We are born with all the neurons we will ever have, once we lose them we never get them back.  Despite the fact that we lose neurons as we age, we can, however, improve the connections between the neurons we have.  This is called plasticity.  Think of it in terms of the Internet…the information and data exist somewhere (kinda like data stored in our brain) but, with the Internet, the accessibility or connections between the data is increased.  This is good news because it means as we age we can improve our plasticity or ability to access information.

           

We can improve the plasticity of our brain by doing some simple things like crossword puzzles, reading, playing music, singing, creating art, meditating, writing, word games or any game that requires some thinking, creativity or solving a puzzle.  Think of it as exercise for the brain.  If you don’t use it you lose it and if ya haven’t used it in while you will have to start slow just like with a physical training program. 

            Now let’s talk about how nutrition affects the brain.  The brain needs fat and cholesterol.  The majority of total cholesterol, 80% or more, is made within the body and is largely unaffected by what we eat.  Remember, we need cholesterol since it is an antioxidant, anti-inflammatory, required to make bile, needed in every cell in the body to function, repair the myelin sheath and a precursor to every hormone and neurotransmitter in the body.  The notion that cholesterol is bad for our health is one of the most dangerous and damaging myths and scams of the century perpetuated by big pharma! As a matter of fact, the evidence of how important cholesterol is, especially as we age, is overwhelming but is kept out of the spotlight and obscured with misinformation and advertising by the pharmaceutical industry.  The importance of cholesterol is nothing new.  In 1994 in the Journal of American Medical Association, a trial was published showing that cholesterol levels in older adults had no effect on the rate of death from heart disease.  Another study in the medical journal, The Lancet, showed that, in the elderly, with each 39% increase in total cholesterol a 15% decrease in mortality occurred.  Finally, in the journal of Neurology, higher levels of cholesterol proved to be a protective factor for ALS (Lou Gehrig’s disease.)  Long story short, if we want good neurological function and a healthy brain, we do NOT want to mess with our cholesterol levels!!!!

            Healthy fats for the brain include animal fats (wild caught, grass fed, butter from grass-fed cows,) unrefined coconut oil, monounsaturated fats, and Omega-3’s (found in the animal sources listed above or in fish oil.)  We want to avoid inflammatory and unnatural fats like processed vegetable oils high in Omega-6 and hydrogenated fats. 

            Too many carbs or too much sugar is very damaging for our body and brain.  It accelerates oxidation, atherosclerosis (plaque in the vascular system), increases inflammation and causes insulin resistance.  Insulin resistance in the brain is now being called Type-III diabetes or Alzheimer’s.  Yes, excessive carb consumption increases the risk of all those bad things.    So what do we do here?  (I have written about this in several other articles, which I encourage you to read.)  The message is simple; we reduce our total carb load.  A good starting point is 150g or less a day or, if you are already dealing with some health issues, under 100g a day.  Wait there’s more!! The gluten and gliadin proteins found in wheat damage our gut; increase inflammation, autoimmune disorders and increase the risk of neurological disorders and disease.   How do deal with that?  Stop eating wheat!

     Another problem that happens when we constantly consume too many carbs is the risk of insulin resistance.  This basically means our insulin looses the ability to transport glucose.  We have all heard of Type-II diabetes but how about Type-III?  That is what Alzheimer's is now being called.  Part of the solution is don't let it happen but if the symptoms already exist then you may want to check out the benefits of coconut oil in this article.  Coconut oil is loaded with Medium Chain Triglycerides (MCT's) which, when consumed in high enough doses, make ketones.  Ketones are a clean burning fuel source the brain can use without insulin!  Pharmaceutical companies are currently developing a prescription grade coconut/MCT oil to treat patients with Alzheimer's.

    Keeping inflammation down or avoiding foods that trigger inflammation is another thing to look at.  Folks with food sensitivities/allergies, gluten intolerance and Celiac's disease have a much higher rate of Autism, Alzheimer's, ALS, MS, headaches, depression, bi-polar disorder, ADHD and just about every other neurological disorder you can think of.  This makes sense since it is often the frontal lobe of the brain, where reasoning and the ability to focus occur, that suffers from inflammation when certain foods  are consumed.  Additionally, when folks develop food sensitivities/allergies the body often attacks several types of tissues throughout the body including the myelin sheath.  What can be done here?  Consider eating a Paleo-ish type diet free of gluten, casein (milk protein) and processed foods.  Processed foods are loaded with trans and hydrogenated fats, which are awful for our bodies and impair cellular repair/growth, gut health, chemical signaling and neurological function...not to mention full of Omega-6 fats that drive inflammation.  There are several articles in this blog that discusses Paleo type foods and diets.  

            Now onto neurotransmitters.   Here is a list of a few of the important neurotransmitters in the brain:

•      Gamma amino butyric acid (GABA)-needed for motor control, stable mood and vision and associated with epilepsy, anxiety, difficulty sleeping, inability to concentrate, restlessness and Huntington’s disease.  Gluten has been shown to trigger GABA imbalances as well as elevated blood sugar.  Folks with autoimmune disorders, celiac disease and gluten intolerance often have GABA imbalances and a higher rate of autism.  Magnesium, B-12, P-5-P (active form of B-6) and folic acid are important co-factors. Too much sugar in the diet can cause imbalances.
•            Glutamate-needed for memory and associated with Alzheimer’s disease.  Sources include meats, veggies and nuts.  Elevated blood sugar impairs glutamate function. 
•            Dopamine-this is largely responsible for feeling pleasure and modulating mood. A loss of dopamine in certain parts of the brain causes the muscle rigidity typical of Parkinson’s disease.  Precursors are found in meat, eggs, cheese and chocolate.  Primary precursor is amino acid phenylalanine.  Blood sugar imbalances impair dopamine balance. 
•            Serotonin-is needed for stable moods, feeling content, confident, regulating sleep and appetite.  Imbalances are associated with depression, suicide, impulsive behavior, and aggressiveness.  Precursors are foods rich in tryptophan, such as meats and certain veggies like spinach. Magnesium, B-12, P-5-P (active form of B-6) and folic acid are important co-factors. Too much sugar in the diet can cause imbalances.  
•       Acetylcholine (acetic acid)-is involved in the formation of memories and secretion of hormones. Poor memory and Alzheimer’s disease are associated with a lack of acetylcholine in certain regions of the brain.  Imbalances include “brain fog,” difficulty learning and a loss in spatial orientation (getting lost easily.) Sources rich in choline, the primary precursor, include liver, beef, egg yolk, cream nuts and cheeses.  Supporting co-factors include L-acetyl carnitine and pantothenic acid.  Elevated blood sugar and low levels of EFA’s (essential fatty acids) can cause imbalances.

From a nutritional standpoint, what can we do to help with the balance of these neurotransmitters?  Pretty simple, eat plenty of animal fats and proteins from quality sources that are wild caught or grass-fed, lots of veggies, supplement with fish oil, magnesium, B-12 and Vitamin-D if necessary, stop eating wheat and keep carbs low.  This means also means keeping cortisol under control since it elevates blood sugar and also damages the brain.  I know many of you will remember from past articles that cortisol is the stress hormone that suppresses testosterone and accelerates aging.  One supplement that reduces cortisol that has gathered a lot of evidence is phosphatidylserine.  It has been shown to protect the brain (which makes sense since our brain is full of phosphatidylserine,) reduce cortisol, and improve cognitive function.  I personally love this stuff and even use it on occasion as a sleep aid.  I order mine in bulk powder from Health Supplement Wholesalers, which is a quality source that is less expensive.

From a hormonal standpoint, what can we do to promote brain health?  Exercise, stay happy, have fun, manage and choose your outlook/perspective, which will keep stress low.  When I say exercise, I mean strength training as a foundation (especially as we get older) mixed with some occasional endurance/cardio and high intensity interval…try to keep it fun, perhaps take up some grappling, boxing or other sport.  Exercise increases oxygen to the brain, but remember too much exercise can be just as bad by driving cortisol levels too high.

Two books that I have recently read: Grain Brain by David Perlmutter and Why Isn’t My Brain Working? By Datis Kharrazian are both fascinating books that explore the effects of nutrition, toxins and stress on our neurological function.  Both discuss the dangers of the typical American diet and connection with the rise in neurological diseases. It also discusses how many of the standard methods of treating these disorders with prescription drugs, especially statins, just adds fuel to the fire. 

The first book, Grain Brain, focuses primarily on the damage that wheat has done to our bodies, brains and overall health of our society.  It is a fairly easy read and provides very simple guidelines for anyone wanting to improve their health.  The second book, Why Isn’t My Brain Working is a bit more technical and detailed.  Great book nonetheless.  It goes into detail on particular symptoms, case studies and various treatments.  

So in summary, to improve our brain function and to keep it young, here are a few things we can put on our list:

·      Exercise your brain, find ways to challenge it and new things to do

·      Exercise your body
     ·      Keep cortisol low

o   Sleep

o   Meditate

o   Find ways to be happy

o   Elevate testosterone, which improves brain function, with strength training

o   Supplement with phosphatidylserine if needed

·      Eat healthy fats and reduce inflammation

o   Quality animal sources

o   Un refined coconut oil

o   Extra virgin olive oil

o   Butter from grass-fed cows

o   Supplement with fish oil if needed

·      Eat quality proteins

·      Eat lots of veggies

·      Avoid processed vegetable oils and hydrogenated oils

·      Keep sugar and carbs low

·      Stop eating wheat

·      Support neurotransmitter function with diet as much as possible

·      Supplements of interest

o   B-12 (methylcobolomine is the active form)

o   Vitamin-D

o   Magnesium

o   P-5-P

o   Acetyl L-carnitine

o   Choline

Folks, the rapid rise in these neurological diseases and disorders are very new.  Fifty years ago, our grandparents would have never heard of most of these disorders and diseases because they were very rare and, back then, folks ate different foods than we do now.  By understanding how our brain works and what it needs to be healthy is a step towards keeping it working the way it designed to work.  Getting older doesn’t have to mean having our mind slowly waste away.  With a little knowledge and practice we can look forward to staying sharp, happy and keeping our brain “young” as we get older!

References:

Braverman, Eric MD.  Younger Brain, Sharper Mind.  Rodale Inc. 2011.

Kendrick, Malcolm.  The Great Cholesterol Con.  John Blake Publishing.  2007.

Kharrazian, Datis DHSc, DC, MS.  Why Isn’t My Brain Working?  Elephant Press.  2013.

Moore, Jimmy and Eric C. Westman.  Cholesterol Clarity, What the HDL is Wrong With My Numbers?  Victory Belt Publishing.  2013.

Perlmutter, David MD.  Grain Brain.  Little, Brown and Company.  2013.