Max Lugavere & Paul Grewal, MD
Summary by Mounir Aswad,
Max Lugavere wrote the book
after his mother was diagnosed with Alzheimer. He researched and read thousands of papers
on the subject, meet with many Doctors and Nutrition experts. What distinguishes
his work is the listing of the top 10, the insertion of carb day in one's week
for “Metabolic flexibility,” and the considerable importance of fasting.
Note regarding genes: contrary to the belief that neurogenesis happens only during
youth, we create neurons during all of our lifetimes. Our choices can't change
our genetics but can change chemicals on top of our DNA Called epigenome, thus improving or altering the result.
P.S, regarding my summary, I
listed the top 10 first then categorized similar points together.
This summary is written using Microsoft Word 365 and
utilizes Heading Categorization, however, on the
internet it losses this great functionality. If you are reading this on
the web and would like to get the
original file, email me: maswad@gmail.com.
To navigate in MS word, click view and check Navigation Pane. Now, you should
see the categories on the left side. Click the arrow to explain or collapse, or
right to choose collapse or expand all.
The Top 10 list
1. Olive Oil, Monounsaturated fat
·
Degrades the plaque (called
amyloid) that causes brain diseases by altering the enzyme control its
production.
·
Oleocanthal
in olive oil helps the body to clear itself of plaque and good for autophagy
·
Improves LDL quality (See Cholesterol below)
·
Reduces liver fat (See Cholesterol below)
·
Protects brain synopsis
(the point where Neurons meet) from oxidative stress
·
Improves gut membrane (see autoimmune diseases) in cases
such as leaky guts
·
Improves absorption of Carotenoids such as Lutein and Zeaxanthin.
·
How to choose: should be spicy
when swallowed, due to a compound called
Oleocanthal which is a type of phenol
that stimulates the body in its repair mechanisms.
ØPhenols are linked together in a compound called polyphenols
which is an excellent anti-inflammatory
2. Avocado
·
Rich in Fiber, Carotenoids, Potassium, Vitamin E and Magnesium.
ØPotassium works with sodium to
regulate blood pressure
3. Wild Blueberries
·
Rich in Flavonoid (especially anthocyanins found to cross the blood-brain barriers to enhance brain functions),
·
Flavonoid is class of
Polyphenol (similar to oleocanthal in olive oil which is a type of phenol)
·
High in Antioxidants.
4. Dark Chocolate
·
Rich in Magnesium.
·
Rich in Flavonoids (See Blueberries)
·
Make sure it is not processed with Alkali (Dutch processing)
5. Eggs
·
On a recent Study three eggs,
a day reduced insulin resistant, raised
HDL and increased the size of LDL.
· In addition to vitamins they provide acetylcholine, a key neurotransmitter, as well as lecithin, which helps maintain
cell membranes, transmit nerve impulses, process fat, and cholesterol, and perform other tasks.
·
Rich in Choline
which is essential for brain development in the fetus.
·
Rich in lutein and zeaxanthin
·
Best in order: Pasture, Omega3, Free range, Conventional.
6. Grass-Fed Beef & Organ meats
·
Rich in Iron. Zinc B12 packaged in an
easily digestible format.
·
Low consumption may lead to cognitive symptoms such as depression.
·
Cook with garlic and onion
to reduce neurotoxic compounds.
·
Pair with spinach, broccoli,
and kale to naturalize oxidative products
in the gut.
·
Organ meats are rich
in Collagen and Glycine which are essential
for mood and sleep.
7. Dark leafy greens
·
Rich in Folate important in
the methylation cycle.
·
Rich in Magnesium, 300
enzymes relies on magnesium.
·
Rich in Fiber that feeds
microbiome.
8. Broccoli
·
Rich in Sulforaphane which
is a modulator that activates genetic
pathway called NRF2 which in turns creates chemicals to wipe oxidative stress
(polyphenol does that to a lesser degree)
·
Especially young Broccoli
sprouts concerning Sulforaphane, but
adults still richer in other nutrients
·
Great to reduce body fats.
·
Consume raw and cooked (add
mustard powder when cooking).
9. Wild (Sockeye) Salmon
·
Rich in astaxanthin
o
Astaxanthin as Antioxidant
Ø
Good for cognitive
function; neurotransmitters; eyes and
reduces inflammation.
Ø
6000 times that of vitamin C.
Ø
800 times that of CoQ10.
Ø
550 times that of vitamin E.
Ø
200 times that of polyphenols.
Ø
150 times that of anthocyanins.
Ø
75 times that of alpha
lipoic acid.
o
Other fatty fish
Ø
Sardine
Ø
Herring
Ø
Mackerel
Ø
Anchovies
10. Almonds
·
Prebiotics found in the skin.
·
Rich in polyphenol
o
High-polyphenol
foods
Ø Various herbs and spices contain polyphenols,
including star anise, peppermint, and cinnamon. Plant-based foods such
as vegetables and fruits tend to be high in polyphenols.
o
Known
to be antioxidants.
o
Impacts genes and gene expression.
o
Influence gut bacteria.
·
Rich in Vitamin E
·
Best use dry Roasted or
raw.
Fasting
·
In 12 hours: body uses its first source of backup in the liver from
stored sugar called glycogen (~100 gr).
·
Once the liver runs out of sugar, it takes worn-out
protein, disassemble them into amino acids
and burn them off.
· Autophagy (Housecleaning)
is upscaled.
ØAutophagy is a normal physiological process
in the body that deals with the destruction
of cells in the body. It maintains homeostasis or normal functioning by protein
degradation and turnover the destroyed cell organelles for new cell formation.
During cellular stress, the process of Autophagy
is upscaled and increased.
·
Growth
Hormone: to prevent the liver from
going after muscles, Growth Hormone is elevated.
·
Fasting tunes Synaptic
activities by giving them rest, the number
of neurotransmitters decrease which cleans up the synaptic gap and minimizes
oxidative stress.
·
Leptin is decreases but its
sensitivity increases in the hypothalamus.
·
Stages for optimal
production of ketones during fasting:
Ø 4-12 Hours: Depletion of last consumed carbs.
Ø 12-19 Hours: Depletion of glycogen from the liver.
Ø 20-36 Hours: delays amino acids break
down to preserve muscles.
Ø 20 to 72 Hours: break down
of amino acids (Glycogenesis), Glycogenesis
is the process of Glycogen
synthesis, in which glucose molecules are added
to chains of glycogen for
storage.
Ø Not eating over 20 hours increases Norepinephrine,
a vital brain neurotransmitter.
Ø 42 to 72 hours: Level of Ketones increases.
Ø 1 week: upregulating
Ketone brain enzymes in the brain.
·
Fasting improves insulin
sensitivity
·
Improves Growth Hormone.
·
Increases BDNF and Neuroplasticity.
·
Reduces inflammation and
reaction to oxidative stress
·
Enhanced Synoptics
protection
Ketones and Keto Diet
o
Ketones can also act as a
switch and boost BDNF, brain Ultimate Auto protective protein.
o
Running on fat increases
blood flow to the brain
o
When adipose tissue fats
under our skin get broken down fatty acids,
get released into the bloodstream, and
the liver converts them into Ketone bodies which supply the brain with 60 %
requirement.
o
Ketones are a cleaner-burning energy source.
o
Ketones increase the availability of Glutathione which is the body’s best defense for free radicals.
o
In the presence of Ketone, the body ignites Pathways that can
boost BDNF which facilitate healthy mood, learning, and plasticity.
o
Ketones increase blood
flow.
o
When insulin is elevated, Ketone production stops.
o
Creatine found in red meat
and fish enhance Ketone levels and Increases muscle performance.
o
Consume extra salt on the
ketogenic diet as salt help delivers vitamin C to the brain.
o
Ketogenic improves
mitochondria, a powerhouse of cells.
o
To help the body in the first
stages of fat adaptation add MCT oil from coconut oil, palm oil, goat milk, and breast milk.
o
Stages for optimal
production of ketones during fasting:
Ø
4-12 Hours: Depletion of
last consumed carbs.
Ø
12-19 Hours: Depletion of
glycogen from the liver.
Ø
20-36 Hours: delays amino
acids break down to preserve muscles.
Ø
20 to 72 Hours: break down of amino acids (Glycogenesis)
Ø Glycogenesis is the
process of Glycogen synthesis,
in which glucose molecules are added to chains of glycogen for storage.
Ø
42 to 72 hours: Level of
Ketones increases further.
Ø
1 week: upregulating Ketone brain enzymes in the brain increases.
Neurotransmitters
o
Neurons release neurotransmitters.
o
Neurotransmitters then move
to the presynaptic cell which is the gap between the cells
Ø
Then they proceed to meet the receptors cells on the
receiving side.
Ø
Enzymes degrade the leftover neurotransmitter, or they are taken
by the presynaptic cells.
o
Several drugs affect transmission such as depression medications.
o
How to maximize this
process
Ø
Exercises.
Ø
Limit MSG from food, artificially added flavors.
Ø
Increase consumption of eggs, sea seafood, poultry, beef, liver and
Shrimps, Scallops, Beats, Chicken, and fish Brussel sprouts broccoli and
spinach.
o
Glutamate & GABA
transmitters
Ø
Glutamate Gaba acts as Yen
(inhibitor) of the brain
Ø
Glutamate which acts as Yang (excitatory).
Ø
Both need to be in balance,
degradation of the Gaba causes varieties of sickness such as Alzheimer's or
ALS.
Ø
Anti-depression drugs work
to enhance Gaba and inhibit glutamate.
Ø
Caffeine increases
Glutamate activity and inhibits Gaba.
Ø
There is a relation between
our gut microbiome and the wellness of
these systems.
Ø
Exercise is beneficial for both, as well as yoga,
meditation, and cold bath.
Ø
Avoid MSG salt in Chinese
cooking
Ø
Avoid Aspartame which
transforms into glutamate precursor in the body,
o
Acetylcholine, important
neuron for learning
Ø
Example of drugs that
affects Acetylcholine neurons:
Ø
Night time cold medicine.
Ø
Muscle relaxant (Also they
play a role in increasing Alzheimer's)
Ø Sleep enhancers BDNF (Brain-derived neurotrophic factor)
Ø
Muscle relaxant (Also play
a negative role in Alzheimer's)
o
Serotonin (The mood
enhancing transmitter)
Ø
Affected by vitamin D and
its precursor tryptophan (essential amino acid).
Ø
Most Serotonin supply comes
from the gut.
Ø
Drugs that boost Serotonin overwhelms the recycling cycle.
Ø
Amino acids, when provided
separately, block tryptophan to the brain
(or competes with tryptophan) which causes aggression, impaired memory,
impaired long-term planning, depression, violent tendencies, and others.
Ø
One-way exercise proof the
mood is by sucking up Amino Acids and allowing tryptophan to the brain.
Ø
How to improve Serotonin:
Ø
Daily Sun Light
Ø
DPA, DHA
o
Dopamine (the rewards and
reinforcements transmitter
Ø
Made in the brain by tyrosine
o
Norepinephrine, a Chemical
that functions as Hormone or Neurotransmitter
Ø
is an essential element in
the health of the nervous system.
Ø is a Catecholamine, a hormone that functions
as a neurotransmitter in the sympathetic nervous system
Ø Norepinephrine directly stimulates adrenergic
receptors.
Ø Not eating for 20 hours increases
Norepinephrine.
Ø
Exercises. Sauna and Coldwater immersion.
o
BDNF (Brain-derived neurotrophic factor, the ultimate Brain
Builder)
Ø A protein that is essential brain
health
Ø BDNF Promotes the creation of new
neurons and bodyguard to the existing brain cells.
Ø Sleep enhancers BDNF
Ø Supported by Omega 3 and DHA
Ø Low level responded to Alzheimer,
Parkinson's and even depression.
Ø BDNF Increases by Omega 3
and Exercises.
Ø
Ketones can also act as a
switch and boost BDNF, brain Ultimate Auto protective protein
o
Overall recommendations to
protect your neurotransmitters
Ø Protect your synopsis (the point where Neurons meet) from
oxidative stress by
Ø DHA fat from fish.
Ø Olive Oil
Ø Limit Polyunsaturated fats
Ø Increase fat-soluble
vitamins like vitamin A found in avocado, Almonds, and Grass Fed Beef.
Ø Increase Carotenoid like Zeaxanthin
and lutein found in pistachios, Kale, Avocado, Astaxanthin
in krill oil
Ø Explore new activities
Ø Avoid toxic chemicals
Ø Eat organic
Ø
Fasting tunes Synaptic
activities by giving them rest, the number
of neurotransmitters decrease which cleans up the synaptic gap and minimizes
oxidative stress.
Ø
Avoid excessive stimulation
such as
Ø
instrumental music when
learning
Ø
Turn volume down
Ø
Turn down the brightness on screens
Ø
Warm color bulbs
Ø
Eliminate overhead
lightening
Ø
Meditate
Ø
Ensure optimum Vit D
Hormones
·
Picture of the brain
o
o
·
Ghrelin, the hunger hormone
o
Affected by sleep. On
average sleep deprivation causes you to eat extra ~ 400 Cals,
o
Affected by sleep.
·
Leptin, the metabolic
throttle hormone
o
Satiety hormone
o
Circulated by fat cells.
o
Low Leptin increases hunger
and decreases thyroid activity.
o
When fasting or low carb,
leptin is decreases but its sensitivity increases in the hypothalamus
o
Important for cognitive, so
shouldn’t remain on low calories for extended
period of time or inadequate sleep (Fasting is an exception).
·
Growth Hormone
o
Repairs and preserve
hormone
o
Secreted by the Pituitary
glands
o
Affects cognitive functions
o
To improve:
Ø
Intermittent fasting 14 to 16 hrs. 16 to 18 hrs.
Ø
Sauna 2 20 min separated by
30 minutes cooling @80 degrees or
Ø
15min at 100 degrees
·
Cortisol
o
Peaks on weakening.
o
Eating carbs at breakfast
causes insulin secretion which diminishes
cortisol effect.
o
Adrenal: Chronic stress activates the primitive function
of the brain associated with fears. This activates
the adrenal which secretes adrenal and adrenaline.
·
HPA (hypothalamic-pituitary-adrenal
axis), stress response
o
Starts in the hypothalamus
and links to the body hormone system via
pituitary glands which makes the adrenal gland which in turn surges the
cortisol and adrenaline.
·
Prolactin hormone myelin promotes neurogenesis in maternal and
fetal brains.
Microbiome
·
A microbiome is "the ecological
community of commensal, symbiotic, and pathogenic microorganisms that share our
body space."
·
Averages ~ 30 trillion or about 2 pounds in the body.
·
Vagus Nerve has two bunches of sensory nerve cell bodies connecting
the brainstem to the body.
o
One of Vagus Nerve job is a critical route
for communication between gut microbe and the central
nervous system (CNS).
·
Stomach too acidic for
bacteria to reside
·
Colon is the best place for
bacteria to live in ~100 million bacteria
per gram. These Bacteria consume fiber and prebiotics.
o
Source of Prebiotics:
Berries, leak, jicama, chicory, Avocado,
spinach, arugula, garlic, onion, coffee, chicory roots, unrepented banana, raw
nuts, fennel, okra, bell peppers,
broccoli, radishes, dark chocolate, sprouts
o
Plant fiber is the best source of fiber.
·
Butyrate or
butanoate is the traditional name for the conjugate base of butyric acid.
o
Short-chain fatty acids (SCFAs),
including butyrate, are produced by beneficial colonic bacteria
(probiotics) that feed on or ferment prebiotics,
o
Butyrate promotes
BDNF which promotes neuroplasticity, slows brain degeneration and reduces
inflammation.
·
Colon Function forms the
blockade against bacteria and pathogens, allows the absorption of fluids that
are not absorbed by the small intestine.
·
Omega-6 and Omega-3 compete
to get into the membrane. A diet rich in omega-6 is what causes the membrane to be rigid
·
What increases coronary
disease of the gut barriers:
o
Alcohol.
o
Fructose or agave.
o
Fat with sugar
o
Stress.
o
Overtraining.
o
Processed food additives
o
Emulsifiers.
Ø Polysorbate 80,
Ø
Carboxy.
o
Nonsteroidal
anti-inflammatory drugs (NSAIDs)
Ø Attack mitochondria and reduce its ability to produce energy.
Ø
Use Curcumin
and EPA instead
o
Acetaminophen (Tylenol)
Ø
Reduce glutathione.
Ø
Glutathione
is one of the body's most important and potent antioxidants. Antioxidants are
substances that reduce oxidative stress by combating free radicals in the body.
Ø
Use curcumin.
o
Antibiotics
Fats
1. Omega Oils & Fatty Acids
o
Omega Oils are
Polyunsaturated fatty acids.
o
Omega 3 almost always
accompany Fatty acids when fish eat alga and found in grass-fed butter.
o
Fatty Acids neutralize
oxidative stress caused by polyunsaturated fats.
o
Fatty Acids contain
structure that knocks off free radicals,
o
Omega 3, ALA/EPA and DHA
Ø Most recommended.
Ø Wild salmon (low Mercury).
Ø Sardine (low Mercury).
Ø Pastured eggs.
Ø Grass-fed beef.
Ø ALA from seeds are extra additions
Ø DHA and EPA are the biologically
active forms of the Omega 3 fatty acid
Ø Epa an-inflammatory
Ø DHA is essential for brain
health
Ø ALPHA-LIPOIC ACID
(Essential part) in plant food (Seeds,
flax, chia, walnut) needs to be converted to EPA, DHA to be absorbed.
Ø ALA is a precursor to EPA and DHA, but the conversion rate in our bodies is very low.
Ø The enzymes that convert ALA to EPA,
DHA also converts linoleic acid (Omega 6 from polyunsaturated)
to pro-inflammatory form called
"Arachidonic Acid."
o
Omega 6 (Gamma-linolenic acid)
Ø A form of polyunsaturated fat
(Linoleic Linoleic acid).
Ø Used sometimes to treat nerve damage and Diabetes.
Ø We consume in access from grains and seed oils.
o
Relation to Cell Membranes:
Ø Cell membranes are composed of a lipid bilayer containing proteins that span the bilayer and interact with the lipids on
either side of the two leaflets.
Ø Cell membrane must be fluid enough to allow receptors to come up
to the surface to absorb the messages from the neurotransmitters.
Ø Omega-6 and Omega-3 compete to get into the membrane. A diet
rich in omega-6 is what causes the membrane
to be rigid
2. Saturated Fats:
o
Most chemically stable
o
Can magnify the dietary effect of a high carb diet.
Ø One meal of fat and carb
can induce a temporary state of insulin resistant which increases inflammation
and fat storage.
o
A blood level of saturated fats linked to dementia, but what causes it?
Ø Steric and Polymeric acid:
gets elevated on a high carb diet.
Ø The reason is most fats get generated by the liver in response
to carbohydrates (a process called
lipogenesis).
o
People with high carb and
sugar tends to have small hippocampus (Processes memory).
3. Trans Fats:
o
Naturally found trans fats
(CLA) found in milk and meat of the
grass-fed animals.
o
Artificial human-made fats are not saturated, but polyunsaturated bumped with hydrogen.
o
Highly inflammatory,
promote insulin resistant and heart disease.
o
They integrate into the
neural membrane and stiffen them.
Cholesterol
o
LDL
Ø
After producing
Cholesterol, Cholesterol gets shoveled in the body by the LDL.
Ø
Approximately 50 percent of
the weight of an LDL particle is cholesterol, and
25 percent is protein
Ø
Tests recommended:
Ø
NMR (Nuclear Magnetic
Resonance): used to determine LDL Particle size, LDL-P (Number of LDL Particles)
& LDL-C (Low-Density Lipoprotein Cholesterol).
Ø
LDL-C is a surrogate
measure that only provides an estimate of LDL levels. Studies indicate that the
risk for atherosclerosis is more related to the number of LDL particles (LDL-P)
than the total amount of cholesterol within these particles.
Ø
Recycling LDL
Ø
Oxidation factor: LDL can
have issues with its intended recycle mechanism
due to oxidation or bonding to sugar molecules
and ends up settled in arteries walls.
Ø
Apolipoprotein E (APOE)
gene that predicts Alzheimer is found to
lower the ability of the liver to recycle LDL,
Ø
When not appropriately recycled, LDL enters the blood, and inflammation occurs with messengers
called Cytokine to warn the system about inflammation,
causing the immune cells to stick making “foam cells” marking the beginning of what becomes plaque.
Ø
LDL Oxidation causes
Orthoclastic in arteries (not veins) which carries oxygenated blood in a high-pressure environment.
Ø
To enhance qualities of the
LDL,
Ø
Eat a lot of fiber such as
dark green leafy vegetables. Includes onion, shallots
Ø
Probiotic foods such as
kimchi and kombucha
Ø
lots of polyphenols such as
extra virgin olive oils chocolate and berries which protect the stomach
barrier.
o
HDL
Ø
Beneficial acting as
clean-up trucks picking up excess cholesterol and delivering it to the liver
Ø
Low carb diet and high
fiber improve HDL.
o
Statin.
Ø
Do little to reduce small
LDL.
Ø
Before taking, run NMR
(Nuclear Magnetic Resonance) Lipoprofile. A cholesterol test which provides
more information than a standard Lipid Panel. This test includes measurements
for total Cholesterol, LDL, HDL, Triglycerides, Insulin Markers, Lipoprotein Particle
Number and Size, and Lipoprotein Subfractions.
Ø
Lowers lean production of cholesterol.
Ø
Lowers Q10 which is essential for brain metabolism
Mitochondria
· Rod-Shaped
organelles (specialized subunit within a cell that has a
specific function) that can be considered the power
generators of the cell, converting oxygen and nutrients into Adenosine Triphosphate
(ATP).
o
ATP
is the chemical energy "currency" of the cell that powers the cell's metabolic activities.
o
ATP
is an adenine nucleotide bound to three phosphates. When the cell needs energy, it breaks this bond to form adenosine
diphosphate (ADP) and a free phosphate molecule.
·
Responsible for mental
fatigue, hunger, brain fog, forgetfulness, 1/4 of oxygen is used to fuel brain
activities.
·
Glucose provides brain energy for the brain. From this
sugar, mitochondria produces energy from this cellular level via aerobic
metabolism. However, a by-product of
glucose is free radicals or ROS (reactive oxygen species).
·
ATP is the energy currency of the cell used during muscle
contractions.
·
Creatine helps to create more ATP during exercise.
Supplementing with creatine may help Alzheimer's patients but check with Dr on
Kidneys’ health.
Sugar, Carbs, Glucose, and Insulin
·
Causes dopamine release.
·
Sugar reduces
neuroplasticity bite into reaction with genes in the brain.
·
Post workout is the safest
time to eat carbs, as muscles pull sugar from the blood
Fructose
o
Promotes inflammation and insulin
resistance
o
Does not induce satiety,
instead will make you hungrier.
o
Fructose bypasses the bloodstream directly to the liver.
o
Once in the liver, it causes lipogenesis (fat creation).
o
After Fructose fills your liver with fat, it spills into your bloodstream as
triglycerides.
o
This operation temporarily adjusts
the glucose level but eventually causes glucose
intolerance.
o
All this contributes to
NAFLD (liver diseases)
Glucose & Glycation
o
Occurs when glucose
molecule binds to nearby protein or surface of the cell causing damage.
Ø Total glycemic load takes
into account total serving size which is better than just glycemic index.
Ø Glycation = glucose
exposure * time.
Ø Eyes are sensitive to glycation such as cataract.
o
Advanced Glycation End Products (AGE):
Ø Found in brain diseases, predicts brain volume level.
Ø Measure A1C (Amount of Sugar stuck to blood cells)
Ø Blood cells circulate every four
months collecting sugar molecules before they get
recycled to the spleen.
Ø Fructosamine test:
Ø Measure compound that
results from Glycation every 2 to 3 weeks.
Ø AGE can come from an environment
like cigarettes smoking, high-temperature cooking, high carbs, and vegetarianism.
o
Antioxidants (In greens)
like Polyphenol and fiber can neutralize AGEs.
Ø i.e., add veggies to roasted chicken
Sugar & Grains
o
Starch in grains in spike
blood sugars, sugar is shuffled to the cells via insulin which activates receptors on the surface of the cell membrane.
Insulin Sensitivity
o
Insulin sensitivity may be
existence even before diagnosis with type 2 impairing memory.
o
Regular person pumps of 25
units of insulin per day to control blood sugar, when T2 100 to 125 units.
o
Insulin is the body chief
anabolic hormone creating a stage for
growth,
o
When insulin is elevated, a
process called Lipolysis stops (the breakdown of lipids
involving hydrolysis of triglycerides into glycerol and free fatty acids),
thus body fats increases.
o
Insulin-Degrading Enzyme (IDE)
has another job to degrade amyloid beta. To help with the cleanup that happens
at night when you sleep stop eating 2 to 3 hours before bed.
o To know precisely how much
insulin you need to keep sugar use Homeostatic Model
Assessment (HOMA)
Ø Calculated by
Insulin (uIU/mL (mU/L) * Glucose ( mg/dL) / 405
Ø Should be < 1.
o
Adding fat to carbs reduce insulin
spike but increase insulin release.
o
Sleep deprivation can cause
you to be insulin sensitive in one day.
o
Glycemic index is how much
sugar is released when eating specific
food
o
insulin AUC is the total
insulin released after eating particular
food, measured by an oral glucose tolerance test (OGTT).
Oxidation
o
When oxygen reacts with specific molecules to create new damaged
molecule which has extra super reactive extra electron called free radical.
o
This extra electron reacts
with another nearby molecule transforming it into second free radical.
o
They can damage lipid,
protein, DNA, hormones, enzymes and
causes inflammation until scavenger molecules
quench them.
o
Healthy body create enough
of scavenger molecules to combat the free radicals
o
The Brain accounts for 20
to 25% of oxygen metabolism of the body, constructed by polyunsaturated fats
and squeezed into a small container is a logical area for oxidative stress.
o
Found in Alzheimer's brains
o
Overheating vegetable
Orioles also produced a dangerous
compound called aldehyde, Aldehyde is a by-product
of fat oxidation
Ø Polyunsaturated fats found
in nature covered with own fats unlike
when we extract them from seeds and vegetable oils.
Ø Avoid the following oils, canola,
corn, soy, vegetable, safflower, cotton seeds,
Sunflower, grape seed, and rice.
Sunflower, grape seed, and rice.
*** Diseases ***
Alzheimer
o
insulin receptor substrate
1 (IRS-1) is a protein that detects early Alzheimer's.
o
Apolipoprotein E (APOE)
gene that predicts Alzheimer’s found to
lower the ability of the liver to recycle LDL,
o
Statin doubles your risks
of type 2 diabetes which double risk for Alzheimer (see the side effect of Statin below).
o
Supplementing with creatine
may help Alzheimer's patients but check with Dr on Kidneys’ health.
o
Glutamate Gaba acts as yen
(inhibitor) of the brain
o
Glutamate which acts as yang (excitatory).
o
Both need to be in balance,
degradation of the Gaba causes varieties of sickness such as Alzheimer's or
ALS.
Ø
Anti-depression drugs work
to enhance Gaba and inhibit glutamate.
Ø
Caffeine increases
Glutamate activity and inhibits Gaba.
Ø
There is a relation between
our gut microbiome and the wellness of
these systems.
Ø
Exercise is beneficial for both, as well as yoga,
meditation, and cold bath.
Ø
Avoid MSG salt in Chinese
cooking and aspartame which transforms into glutamate precursor in the body,
o
Acetylcholine neuron for
learning
Ø
Example of drugs that
affects Acetylcholine neurons:
Ø
Night time cold medicine.
Ø
Muscle relaxant (Also they
play a role in increasing Alzheimer's)
o
BDNF Gene and Protein
Ø The BDNF gene provides instructions
for making a protein found in the brain and spinal cord called brain-derived
neurotrophic factor.
Ø BDNF Promotes the creation of new
neurons and bodyguard to the existing brain cells.
Ø Sleep enhancers BDNF (Brain-derived neurotrophic factor, the
ultimate Brain Builder)
Ø Supported by Omega 3 and DHA
Ø Low level responded to an
Alzheimer Parkinson's and even depression.
Ø BDNF Increases by Omega 3
and Exercises.
Ø
Ketones can also act as a
switch and boost BDNF, brain Ultimate Auto protective protein
o
Lookup benefits of maximizing Neurotransmitters.
o
Statin doubles the risks of
type 2 diabetes which the double risk for Alzheimer
Autoimmune Diseases and Leaky Guts
o
LPS, known as bacterial
endotoxin usually kept in the stomach.
o
LPS when released into the
bloodstream the body send LDL carriers to bind to the LPS docking protein and
neutralize it.
o
Leaky gut increases LPL
through the roof, and this affects the liver ability to cycle the LPS
properly.
o
Autoimmune Diseases:
Ø
Autoimmune Diseases are
diseases where the body attacks its own.
Ø
Distinguished by heightens
inflammation.
Ø
Example of Autoimmune
system is gluten sensitivity, Gliadin in gluten looks a lot like microbe in our
immune system, where the immune system attacks
both.
Ø
Gluten is a protein that is
different from the normal protein we eat from chicken.
Ø
When you eat food containing gluten, the digestive enzymes that usually break down proteins into their amino
acids building blocks produce short strings of amino acids, called peptides,
instead.
Ø
For people with celiac
disease, gluten peptides disrupt the lining of the small intestine and
trigger an immune response that attracts inflammatory cells and increases the
release of inflammatory chemicals. This,
in turn, causes permeable guts.
Ø
Zonulin is the only
human protein discovered to date that is known to
regulate intestinal permeability. The presence of Zonulin may indicate
permeability.
Ø
Some of the reasons are
overuse of antibiotics and antibacterial, fiber inadequacy and birthing practices.
o
What helps:
Ø
Eat a lot of fiber such as
dark green leafy vegetables. Includes onion, shallots and Probiotic foods such
as kimchi and kombucha and a lot of polyphenols such extra virgin olive oils
chocolate and berries which protect the stomach barrier.
Ø
Short Chain Fatty Acids
(SCFA) increase development of the cells in the colon which suppress the
response of autoimmune cells.
Ø Omega-6 and Omega-3 compete to get into the membrane. A diet
rich in omega-6 is what causes the membrane
to be rigid
Ø
Add Probiotics like kimchi kombucha and kefir.
Ø
Add Corsican found in
polyphenols such as onions blueberries and tea.
Ø
Add l-glutamine and fiber.
Ø
Fiber found in grains is
insoluble fiber that is not digested by the guts, unlike prebiotic fiber.
Ø
Hike in nature.
Ø
Use less soap for the shower.
Ø
Minimize the use of
antibacterial soaps.
Ø
Eat only organic food.
Ø
Adopt a pet especially dogs to maximize the gut microbiome
diversities
o
What increases coronary
disease of the gut barriers:
Ø
Alcohol.
Ø
Fructose. Or agave.
Ø
Fat with sugar
Ø
Stress.
Ø
Overtraining.
Ø
Processed food additives
Ø
Emulsifiers.
*** Other ***
Primary opponents to healthy brains
·
Inflammation
·
Nutrient deficiencies
·
Toxic Exposures
·
Chronic stress
·
Physical stagnation
·
Sleep loss
Food to avoid (designed to screw up your Brain)
o
Biscuit, bagel, cereals,
milk chocolate, cookies, energy bars, crackers, Donuts, muffins, pasta pastries,
granola, pizza, pretzel, waffles, pancakes, milkshakes, frozen yogurt, ice
cream gravy, jam jellies, fries, chips, granola.
Sleep
·
Increases creativity, willpower, regulate appetite, solidify memory,
sleep loss toxic to mitochondria.
·
The Glymphatic system
pushes cerebral fluids into the brain while we sleep.
o
The lymphatic system is responsible for:
Ø The removal of interstitial fluid from tissues.
Ø It absorbs and transports fatty acids and fats as
chyle from the digestive system. It carries white blood cells to and from the lymph nodes into the bones.
·
Ghrelin, the hunger hormone is affected by sleep.
· On average, sleep deprivation causes about extra 400 Cals the
next day.
· How to improve sleep:
o
Don't eat before sleep
o
Fish oil
o
Eat larger fewer quantity of
meals to improve Ghrelin sensitivity
Keep your body fat low
o
Fat around the organs has more receptors than other fats in the body which explains why people have midsection stubborn fat.
Ø
To keep that from happening
don't eat carbs when stressed
Ø Keep stress to a minimum,
Ø
Meditate don't Medicate:
Ø
Be in nature
Ø
Exercise
Ø
Massage
Ø
Deep breathing
Carotenoid:
o
Lutein and zeaxanthin.
o
Found in Eggs, Kale, spinach, Pistachoes, and avocado.
o
Absorbed better with fats
such as olive oil, eggs, avocado in the salad.
Eye Health
o
Photoreceptors of the eye
utilize energy from fat.
o
AMD can be thought of as a form of diabetes for the
eye.
o
Ketones increase the availability of Glutathione which is the body’s best defense for free radicals.
Plants Defense System and its benefits
·
Herbicides curb plants
self-mechanism
·
Oleocanthal from Olive oil
o
Oleocanthal
is a phenylethanoid or a type of natural
phenolic compound found in extra-virgin olive oil
o
Oleocanthal
is a tyrosol ester, and its chemical
structure is related to oleuropein, also located
in olive oil.
o
Oleocanthal
helps the body to clear itself of plaque and good for autophagy.
Ø Autophagy is a normal physiological
process in the body that deals with the destruction
of cells in the body. It maintains homeostasis or normal functioning by protein
degradation and turnover of the destroyed cell organelles for new cell
formation.
·
Resveratrol from
o
Red wine, Grapes & Pistachios
o
Improves glucose brain
metabolism and cognitive functions
·
Allicin
o
Found in garlic, is a natural sulfur compound that protects garlic from
soil parasites and fungi.
o
Effectively disables
microbes that cause disease in humans.
o
Allicin blocks two groups
of enzymes that empower infectious
microbes to invade and survive in host tissue
o
Allicin may prove to be a
broad-spectrum antimicrobial drug.
Ø
Microbes are unlikely to
develop resistance to Allicin to do so
they would alter their major enzymes, which would lead to their destruction.
Ø
It loses its beneficial properties within hours after the garlic
clove is crushed and the compound begins
reacting with other substances.
·
Curcumin
o
From turmeric.
o
Anti-cancer, anti-oxidant,
anti-angiogenic, anti-proliferative, pro-apoptotic.
o
lessened inflammatory
responses
·
Flavonoids (bioflavonoids)
o
Apple
skin, Blueberries, Broccoli, Cabbage, dark chocolate, onion,
Strawberries.
o
Powerful
antioxidants with anti-inflammatory and immune system benefits
o
Effective against cancer, neurodegenerative and cardiovascular
diseases.
o
Lead the body to create glutathione
Ø Glutathione is one of the body's most
important and potent antioxidants. Antioxidants are substances that reduce
oxidative stress by combating free radicals in the body. While most
antioxidants are found in the foods you
eat, your body produces glutathione.
Ø
Found
in found in sulfur foods like garlic onion leeks eggs nuts spinach
·
Sulforaphane
o
Highest in Broccoli
o
A modulator that activates
genetic pathway called NRF2 which in turns creates chemicals to wipe oxidative
stress (polyphenol does that to a lesser
degree)
Ø
Note; exceeding
amount of cruciferous vegetables may inhibit iodine going to the thyroid so be
moderate.
Take care of your liver
o
To reduce liver fat:
Ø
Consume more olive oil (or
avocado oil and macadamia)
Ø
Cut down on carbs and
sugar.
o
Increase veggies.
o
Intermittent fasting to
increase the ability to recycle (LDL)
o
Integrate High/Low carb
post work out 1 to 2 a week. Insulin
(after it is restored) can be used to
improve LDL recycling.
o
Increase consumption of high potassium such as avocado, spinach, and
salmon.
o
Consume Nitrate vegetable
(Arugula is the most of all vegetables)
as this increases blood flow to the brain, second best is beets, spinach, butter
leaf lettuce, beet greens, broccoli, and
swiss chard.
Exercise
·
Aerobics (slow or fast) is excellent
for BDNF, increases the size of the hypothalamus (links nervous system to the endocrine system via the pituitary
gland)
o
Cortisol can damage the
hippocampus (Long-term memory).
·
Exercise normalizes brain
glucose metabolism, increases cortex (memory stored after the hippocampus creates it).
·
Anaerobic is high short
intensity like sprinting, includes weights lifting.
·
When you hit the lactic threshold,
you empty stored carbs in muscles, turning your body to an energy sponge
allowing you to have carbs after the workout.
·
Free Radicals:
o
Parts of the benefits of
exercise is the introduction of free radicals;
when we take Vitamin C before activities,
performance will be affected as this blocks natural antioxidants coverage.
o
Mitochondria feel the pressure to raise free radicals and
Reactive Oxygen Species (ROS)
Ø
Enzyme AMPK (AMP-activated protein) increase fat burning, clear and
recycle old mitochondria, keeping and creating new ones to improve fitness,
o
Improve insulin resistant
and enhances browning in fatty tissues.
o
Brain Boosts BDNF (The BDNF gene
provides instructions for making a protein found in the brain and spinal cord
called brain-derived neurotrophic factor. This protein promotes the survival of
nerve cells.
Ø BDNF improves by cold exposures (Cold bath) and Hot (Sauna) exposure.
Ø Cold exposure improves insulin sensitivity.
No comments:
Post a Comment