Flashing Lights and Clicks Could Cure Alzheimer’s, Says New MIT Study

March 14, 2019 by Dave Asprey

[tldr]

A new study led by M.I.T researchers found that when mice with symptoms of Alzheimer’s were exposed to flickering lights and clicks, their memory and other cognitive impairments improved.
The findings offer the exciting possibility of a non-invasive, drug-free treatment for Alzheimer’s.
The study used light and sound delivered at 40 hertz for one hour a day, for seven days. This frequency stimulated gamma oscillations, brainwaves which are reduced in people with Alzheimer’s.
When the mice had a week’s break between treatments, the effects had faded, suggesting treatment would need to be continual for the benefits to stick.
If you have a loved one with Alzheimer’s, you can sign him or her up for a clinical trial testing this emerging treatment.

[/tldr]

What if someone with Alzheimer’s could cure themselves, simply by looking at flashing lights and listening to clicking sounds?

A new study led by M.I.T researchers found that when mice with symptoms of Alzheimer’s — a neurodegenerative disease — were exposed to flickering lights and clicks, their memory and other cognitive impairments improved. Not only that, the treatment swept away large amounts of amyloid plaques — harmful proteins associated with Alzheimer’s.

It’s too early to say whether light and sound will work in humans, said study lead author Li-Huei Tsai, director of MIT’s Picower Institute for Learning and Memory, in a statement. But the findings offer the exciting possibility of a non-invasive, drug-free treatment for Alzheimer’s.

Gamma brainwaves and Alzheimer’s

The study used light and sound delivered at 40 hertz — or 40 flashes or clicks per second — for one hour a day, for seven days. This frequency stimulated gamma oscillations, brainwaves which are reduced in people with Alzheimer’s, and cleared away disease-related plaque in the hippocampus, the area of the brain that handles memory.

Other studies have shown that stimulating gamma brainwaves may benefit Alzheimer’s patients.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130417/”]

The treatment also reduced another Alzheimer’s-related protein called tau, tangles that develop in cells. And it spurred activity of microglia, immune cells which help sweep away debris in the brain.

Light and sound work better together

In a 2016 study, Tsai used only light, but the effects were limited to a part of the brain associated with vision. This latest study shows that a combined treatment may be more effective than using light or sound on their own.

“What we have demonstrated here is that we can use a totally different sensory modality to induce gamma oscillations in the brain,” says Tsai.

When the mice had a week’s break between treatments, the effects had faded, suggesting treatment would need to be continual for the benefits to stick.

As part of the new study, researchers also tested the effect of 40-hertz clicks on the mice’s cognitive abilities. After one week, the mice were faster at finding their way through a maze, and were better able to recognize an object they’d never seen before. The sound treatment also strengthened blood vessels, which further helped clear away plaque.

The researchers are starting to enroll patients with early-stage Alzheimer’s to test the treatment on humans. If you have a loved one with Alzheimer’s, you can sign him or her up for a clinical trial here.

The Laws of Human Nature – Robert Greene #575

March 14, 2019 by Dave Asprey

Keto FAQ: Everything You Ever Wanted to Know About the Keto Diet

March 14, 2019 by Team Asprey

[tldr]

The keto diet is a high-fat, low-carb style of eating. It places your body in ketosis, a state in which you burn fat for energy instead of carbs.
The keto diet is safe and effective, but like any diet, there is no one-size-fits-all approach.
Below, get answers to frequently asked questions about keto, including tips and resources to feel your absolute best.

[/tldr]

Eat fat to burn fat and lose weight. It sounds counter-intuitive, but this principle is the foundation of the ketogenic diet — a high-fat, low-carb eating style followed by celebrities like Halle Berry and elite athletes like LeBron James. Whether you’re thinking about starting keto or you’re five weeks in, here’s your guide to all things keto, including answers to common questions, and tips to get the best keto results.

Getting started on keto

1. What is the keto diet?

The keto diet is a high-fat, low-carb style of eating that puts your body into ketosis, a state in which you burn fat instead of carbs for energy. There are tons of benefits of keto, including weight loss, improved energy and focus, reduced inflammation.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4124736/#S4title”] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16807920″] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21489321″] To get the full story on what the keto diet is and how to get started, check out this essential keto diet for beginners guide.

2. How many carbs do I eat on keto?

In order to stay in ketosis and reap all the fat-burning benefits of the keto diet, you need to restrict your carb intake. The Bulletproof Diet recommends eating fewer than 50 grams of carbs per day, but all diets are different. Some keto diets advocate no more than 20 grams of carbs per day.

Because the Bulletproof Diet uses keto diet hacks like intermittent fasting and MCT oil to keep you in ketosis, you can generally eat more carbs than you would on a standard keto diet. But keep in mind that this number can vary based on your biology, activity level, age, goals and gender. Here’s how to determine how many carbs on keto you should be eating.

3. What foods should I eat on the keto diet?

For the best results on keto, stick to these principles:

An abundance of high-quality fats, like grass-fed butter and ghee, MCT oil, avocado oil, and virgin coconut oil
Moderate amounts of fatty proteins, like grass-fed meat, pastured eggs, wild-caught fatty fish, and collagen protein.
Lots of nutrient-dense and low-carb vegetables, like organic broccoli, zucchini, avocado, cucumbers, cabbage, and celery.

For a more detailed guide on what to eat on the keto diet, check out this downloadable complete keto food list. Take it with you to the grocery store.

Download the free 7-Day Keto Meal Plan & Keto Recipes for Beginners Cookbook now

4. What is the keto flu?

If after a few days of embarking on the keto diet, you start feeling off — like you’re getting sick, welcome to the keto flu. Learn about keto flu symptoms here, how long it lasts, and how to deal with it. Tip No. 1: Stay hydrated.

Other temporary side effects of the keto diet may involve stomach issues, like constipation or diarrhea, and keto rash. This skin condition, also known as Prurigo pigmentosa, is super rare.

5. How do I know if I’m in ketosis?

It can take anywhere from 2-3 days to a few weeks to enter ketosis, depending on your body’s ability to adapt to burning fat for fuel. Once you enter ketosis, your body will naturally produce ketones — molecules that fuel your brain and body with fat, not carbs.

You can usually tell if you’re in ketosis if you have steady, lasting energy, better focus, and a reduced appetite. For definitive answers, test your blood ketone levels. Get all the details here on the best ways to measure ketones, and how to know if you’re in ketosis or not.

6. Do I need to calculate macros, and how do I count them?

Macros, or macronutrients, are the carbs, fats, and protein that make up your food and help you create energy. It’s not essential to count macros on the keto diet, but it’s a useful way to learn more about your food and understand your body’s needs. Learn more about ideal keto macros, including the benefits (and drawbacks) of counting them.

7. And what about net carbs?

Even if you don’t calculate macros, you should keep track of net carbs — the carbs your body actually uses for energy. Calculating net carbs can help you stay in ketosis and inform your food choices. Find out how to calculate net carbs on keto and how many net carbs vs. total carbs you need.

8. Is the keto diet healthy?

The ketogenic diet is healthy, effective, and backed by science, with a few caveats that we’ll get into in a moment. When done properly, the keto diet has been shown to support weight loss, create more mitochondria in your brain, reduce inflammation, and even combat metabolic syndrome diseases like diabetes.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23651522″] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16807920″] [ref url=”https://www.sciencedirect.com/science/article/abs/pii/S1871402116303137?via%3Dihub”] However, any diet can be good or bad for you, depending on what you put on your plate. If you stick to the Bulletproof Diet roadmap, you eliminate technically keto foods that make you feel like crap and don’t belong in a healthy diet. Here are some of the worst keto foods to eat.

9. What about “dirty keto?”

That brings us to dirty keto, which follows the same high-fat, low-carb structure of the standard keto diet — but it allows processed, packaged, and fast foods. It’s still possible to enter ketosis and burn fat while you’re on dirty keto, but it has serious drawbacks like inflammation and weight gain. Here are the facts about dirty keto, and why you should avoid it.

10. Will keto spike my cholesterol?

Eating more saturated fat can increase your HDL “good” cholesterol, total cholesterol, and sometimes even your LDL cholesterol — and contrary to popular belief, that’s a good thing if you’re eating high-quality fat. Confused? Here’s what you should know about high cholesterol, saturated fats, and low-carb diets.

11. Does the keto diet cause diabetes?

No, keto does not cause diabetes. Several studies have found that ketosis can even reverse diabetes because it decreases glucose intolerance and stabilizes blood sugar.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3867584/”] [ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25071075/ “] [ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1325029/”]

12. Is the keto diet sustainable long-term?

Yes and no. Some people thrive on the full keto diet without any problems. Other people run into issues from restricting carbs long-term, like insomnia and hormone imbalances. If that’s the case, experiment with keto carb cycling (aka cyclical ketosis), where you eat a moderate amount of carbs one day a week, so your body can cycle in and out of ketosis. It’s an effective modification that helps many people avoid any potential dangers and risks of a keto diet. Here’s how to do a keto carb cycling diet, and whether it’s right for you.

13. What are the different types of keto and how do I know which is right for me?

If you aren’t enjoying full keto, or you’re struggling with issues like insomnia and chronic fatigue, experiment with other styles of the keto diet.

On cyclical keto, you spend one day each week eating more nutrient-dense carbs to fuel your body’s systems.

On targeted keto diet (TKD), you time your carbs around your workouts and periods of high stress for extra fuel.

Troubleshooting keto

14. How do I know if I need more carbs?

Some people feel fine when they eat very few carbs for extended periods of time. But if you’re dealing with symptoms like dry eyes, insomnia, fatigue, and mood swings, your body might be asking for more carbs — especially if you’re a woman, an athlete, or dealing with lots of stress. Learn more about the benefits of experimenting with your carb intake.

15. Why aren’t I losing weight on keto?

You might be eating too much, not enough, or the wrong foods altogether. Here are seven reasons you’re not losing weight on keto — and what to do about it.

16. How does MCT oil work with keto?

MCT oil is a powerful tool on the ketogenic diet because it helps your body produce more ketones and stay in ketosis, so even if you eat a few more carbs than usual, you won’t fall out of ketosis. However, not all MCT oils are the same, and some are more effective than others. Here’s a guide to MCT oil and keto.

17. Should I be taking exogenous ketones?

Exogenous ketones are synthetic ketones that help raise ketone levels in your blood. They’re popular supplements, but definitely not required — instead, focus on eating enough high-quality fats. Your body will naturally produce all the ketones you need to power through your day. If you want to add a supplement to your keto diet, MCT oil is a great place to start.

18. Should I try intermittent fasting?

Definitely. Intermittent fasting can actually make keto more effective by boosting your fat burn and weight loss results. Learn more about keto and intermittent fasting.

Ready to start whipping up keto dishes of your own? Check out the Bulletproof Recipes page for a full list of keto recipes, including keto shrimp scampi and easy keto casserole recipes.

Why You Should Ditch the Alkaline Water and Drink This Instead

March 13, 2019 by Dave Asprey

[tldr]

Proponents of alkaline water say it helps keep your body from getting too acidic, which prevents oxidative stress and staves off disease. But research shows that alkaline water doesn’t actually do much.
Your biology doesn’t work that simply. You want certain parts of your body (like your digestion) to be very acidic, while other parts must be more balanced. Drinking alkaline water doesn’t affect your overall body acidity, nor would you want it to.
Don’t spend money on alkaline water. Instead, invest in a water filter and drink normal, high-quality filtered water.

[/tldr]

You may have heard that alkaline water is good for you. Proponents of alkaline water (and an overall “alkaline diet”) say that your body can get too acidic, which creates oxidative stress and leads to disease over time. Their solution is to drink alkaline water and eat alkaline food to bring your system back into balance and keep you healthy.

There’s no good research supporting alkaline water (or an alkaline diet). Drinking alkaline water doesn’t affect your overall body acidity, nor would you want it to. This article will cover why alkaline water doesn’t work, as well as what you really should drink to live better.

Download the Bulletproof Food Roadmap to learn what and how much to eat

Alkaline water doesn’t change your blood pH

Proponents of alkaline water argue that your diet and lifestyle can change the pH (acid/base balance) of your blood. They argue that the food you eat leaves behind ash, and that the ash can either be acidic or alkaline, depending on your diet and the water you eat. The theory is that you want more alkaline ash, because too much acid is the root cause of most modern diseases, from osteoporosis to cancer. You can test your body’s pH by peeing on pH strips to see how acid or alkaline you are.

There are a lot of flaws to this theory. However, there are a couple things about it that are true. The first is that the foods you eat do leave behind acidic or alkaline “ash” in the form of minerals like sulfur (acidic) and magnesium (alkaline)[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/7797810″][ref url=”https://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.26.11.1113″].

The second true bit of this theory (and the part that often convinces people that alkaline diets are scientific) is that foods do change the pH of your urine[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/7797810″]. That means if you eat an acidic food, you’ll see a change in color when you pee on a pH strip.

However, urinary pH doesn’t have any meaningful impact on the rest of your body. It’s just an indication of the type of waste products your body is eliminating. To really have an impact on your organs or major tissues, you’d have to change the pH of your blood.

Alkaline water and food do not change your blood pH[ref url=”https://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.26.11.1113″]. It’s a good thing they don’t, too — your blood pH has to stay in a very narrow range. pH exists on a scale of 0-14, with 0 being very acidic and 14 being very alkaline, and 7 being neutral. Your blood has to stay right around 7.4, which is slightly alkaline. If it deviates just a little bit — 0.05 points in either direction — your organs will begin to shut down and, if you don’t get to a hospital quickly, you’ll die[ref url=”https://ajph.aphapublications.org/doi/pdf/10.2105/AJPH.26.11.1113″].

Does alkaline water prevent osteoporosis?

There’s a follow-up argument from people who push alkaline water. They say that your blood stays in that range, but it’s really too acidic, and your body is compensating by leaching calcium (which is alkaline) from your bones. The result, according to theory, is that eating too much acid-forming food will cause osteoporosis and make your bones brittle.

Again, there’s no evidence that foods leach calcium from your bones[ref url=”https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutritional-disturbance-in-acidbase-balance-and-osteoporosis-a-hypothesis-that-disregards-the-essential-homeostatic-role-of-the-kidney/3EAD569004A55B4AEAA0DAFC30AB5BE6″]. Your kidneys maintain a steady balance of calcium levels in your blood and bones, and control your acid-base balance throughout many of your tissues. Unless you have severe kidney disease, you don’t have to worry about a pH imbalance in your body.

Drink filtered water, not alkaline water

Alkaline diets are a hoax, and alkaline water doesn’t have any meaningful effect on your body.

You’re better off investing in a high-quality water filter. It’s worthwhile to filter your water — especially if you live in the U.S., where a large portion of water infrastructure uses old and rapidly aging lead pipes. Recent research also shows that fluoride impairs your thyroid function, even at a dose that’s half the minimum amount in U.S. drinking water[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805681/”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3890436/”].

Save your money when it comes to alkaline water. Instead, buy a quality water filter — you have several good water filter options starting at as little as $30.

Intuition is Not a Feeling – Joy Martina – #574

March 12, 2019 by Dave Asprey

8 Ways to Increase BDNF and Keep Your Brain From Aging

March 12, 2019 by Dave Asprey

[tldr]

A protein called brain-derived neurotrophic factor (BDNF) could be the answer to keeping you mentally switched on for life.
BDNF helps produce new brain cells and strengthen existing ones.
It also eases depression, boosts weight loss, and protects against neurodegenerative diseases.
As you get older, your levels of BDNF naturally start to fall. With a few well-placed daily habits, you can release more BDNF all the time, keeping your brain resilient and priming it to grow stronger.
Ways to increase BDNF include exercise, meditation, deep sleep, and sunlight.
Things that block BDNF include stress, sugar, and social isolation.

[/tldr]

Take a moment and imagine yourself at 80, 90, or heck, even 100. Now imagine that your brain is as sharp and your memory is as good as it is today. That’s not a pie-in-the-sky dream. A little protein called brain-derived neurotrophic factor (BDNF) could be the answer to keeping you mentally switched on for life. High levels of BDNF rapidly rewire your brain, helping you learn faster, remember better, and age slower.

Read on to learn what BDNF is, its many benefits, and ways to increase this powerful protein.

Download the Bulletproof 30-Day Upgrade to supercharge your brain and body

What is BDNF?

Think of brain-derived neurotrophic factor as fertilizer for your brain. You have billions of neurons (aka brain cells), and BDNF keeps them flourishing and strong. When you release BDNF, it flips the switch on a series of genes that grow brand-new brain cells and pathways. BDNF also strengthens the neurons you already have. Along with keeping you mentally alert and improving memory,[ref url=”https://www.pnas.org/content/105/7/2711″] high BDNF carries loads of other benefits, too.

Benefits of high BDNF

Increases brain plasticity. When your brain cells get damaged or face a stressful situation, BDNF protects them and helps them come back stronger.

Eases depression. Your neural pathways become more flexible instead of shutting down, which could explain why higher levels of brain-derived neurotrophic factor are associated with warding off depression.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3022308/”]

Boosts weight loss. BDNF can help you lose weight. Studies show that the more overweight a person is, the lower their BDNF levels. One study suggests that, at least in mice, lowering levels of BDNF did make them more prone to obesity.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388065/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24548578″]

Improves sleep. Brain-derived neurotrophic factor can help you sleep better by increasing your slow brain waves during your deepest stage of sleep.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274334/”]
Protects against neurodegenerative disease. Research suggests that high BDNF may lower your risk of developing neurodegenerative disorders such as Alzheimer’s and Parkinson’s. One study tracked a group of adults for ten years, and found that those with the highest levels of BDNF developed dementia and Alzheimer’s 50 percent less of the time than those with the lowest levels of this protein.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27701410″]

As you get older, your levels of brain-derived neurotrophic factor naturally start to fall. With a few well-placed daily habits, you can set yourself up to release more BDNF all the time, keeping your brain resilient and priming it to grow stronger.

How to increase BDNF

1. Exercise

Endurance exercise releases a protein called FNDC5 (fibronectin type III domain-containing protein 5. How’s that for a mouthful?). FNDC5, in turn, increases brain-derived neurotrophic factor by 200-300 percent.[ref url=”http://onlinelibrary.wiley.com/doi/10.1113/expphysiol.2009.048512/full”] In another study, men who cycled daily for 3 months nearly quadrupled their resting BDNF.[ref url=”http://www.sciencedirect.com/science/article/pii/S2095254614001161″][ref url=”http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0076050″]

Strength training increases BDNF, but only for a few minutes post-workout. Opt for moderately intense cardio, like Mark Sisson recommends in this Bulletproof Radio podcast episode. Not a fan of running? Swim, cycle, do fast-paced yoga, or pick up a sport. Whatever gets your heart rate going will increase BDNF levels as well.

2. Deep sleep

You release brain-derived neurotrophic factor during the deeper stages of sleep.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25584253″] There are four sleep stages, and you cycle through them every 90 minutes or so. On average, you spend about a third to half the night in stages 3 and 4, the ones that give you deep, restorative sleep.

With a few biohacks, though, you can drop into deep sleep faster and stay there longer in each sleep cycle. That means more BDNF release and better rest in less time. Learn how to sleep better with these sleep hacks.

3. Meditation

Stress is toxic to BDNF.[ref url=”http://www.nature.com/nrn/journal/v16/n4/full/nrn3916.html”] No surprise, then, that meditation increases BDNF,[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24705269″] specifically strengthening areas of the brain that correlate with pain tolerance, body awareness, meta-thinking (awareness of how you think), memory, emotional control, happiness, and attention.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4104707/”]

Start by meditating for 5 minutes every morning. Some days you may quiet your mind, while other days your thoughts may run rampant. When beginning a meditation practice, don’t get too attached to the results. Consistency is more important than “getting it right.” Make it a habit with this 30-day meditation challenge for beginners.

4. Psychedelics

Both psilocybin (mushrooms) and LSD (acid) increase BDNF production and neurogenesis.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23727882″][ref url=”http://www.nature.com/nrn/journal/v11/n9/fig_tab/nrn2884_F1.html”][ref url=”https://www.jstage.jst.go.jp/article/jphs/91/4/91_4_267/_article”] That could explain why there are so many studies coming out about psychedelic-assisted therapy helping with depression and PTSD — perhaps the combination allows people to rapidly rewire the stubborn pathways that are causing them pain.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4104707/”]

Here’s a breakdown of several psychedelics. These psychedelics are probably illegal where you live, and they can cause psychological distress if you take them without care. Remember to always biohack responsibly.

5. Polyphenols

These antioxidants stimulate brain-derived neurotrophic factor and protect your brain from stress.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23312069″] Coffee, green tea, dark chocolate, blueberries, and colorful vegetables are all excellent polyphenol sources.

Coffee fruit extract (the red fruit surrounding coffee beans) is especially potent, and 100 mg of coffee fruit extract raised BDNF by about 140 percent in several studies.[ref url=”http://file.scirp.org/pdf/FNS_2013083011411606.pdf”][ref url=”http://www.jneurosci.org/content/30/38/12653″] The boost lasted for a few hours. Coffee fruit extract is a useful supplement to add to your brain hacking toolbox.

6. Hypoxia

Depriving your brain of oxygen for a brief period triggers instant BDNF release.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3977651/”][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/”] You can do this any time in under two minutes with simple breathing exercises like the Wim Hof method.

7. Sunlight

Simple sun exposure increases brain-derived neurotrophic factor.[ref url=”https://academic.oup.com/jnci/article/97/3/161/2544132/Sunlight-and-Reduced-Risk-of-Cancer-Is-The-Real”] It also improves mood, increases vitamin D production, and actually decreases your risk of skin cancer, provided you don’t burn yourself.[ref url=”http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0076050″] Get outside in direct sunlight for 10-20 minutes a day. Leave your sunscreen and sunglasses at home. You want the UV rays hitting photoreceptors on your skin and in your retinas.

8. Intermittent fasting

Intermittent fasting — when you eat all your daily calories during a set period of time — increases your BDNF.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16011467″] In one study, mice with Huntington’s disease — a neurodegenerative disorder — who were put on an intermittent fasting diet showed a slower progression of the disease than mice fed a normal diet. The fasting mice had higher levels of BDNF, suggesting that intermittent fasting can boost production of this protein, and therefore protect against brain atrophy.[ref url=”https://www.pnas.org/content/100/5/2911″] Learn more about intermittent fasting with this beginners guide.

What blocks BDNF?

Stress. Stress is one of the biggest BDNF inhibitors.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25584253 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2694409/”] You’re constantly bombarded with work, advertisements, information, pollution, artificial lighting, and all kinds of other stimuli that tax your biology. Make it a part of your day to manage your stress.
Sugar. Eating sugar, and fructose in particular, directly curbs BDNF production in rats[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3448146/”] and links to cognitive decline in humans.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11119686″] That doesn’t mean you have to cut out sweets, though. Swap sugar for one of these high-quality alternative sweeteners (not Splenda or aspartame). And if you’re struggling with sugar cravings, try taking this 30-day no sugar challenge.
Social isolation. Lack of meaningful mental stimulation leads to lower BDNF levels.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/16533499″] Social isolation also contributes to depression, which decreases BDNF. Make it a point to spend time with friends regularly; the complex richness of social interaction challenges your brain and keeps it adaptable.

BDNF is one of the most powerful biological triggers for sharpening your mind. Incorporate one or several of these habits into your daily life to think faster and better. And for more brain hacks, check out this ultimate guide on keeping your brain young and strong.

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Flashing Lights and Clicks Could Cure Alzheimer’s, Says New MIT Study

Gamma brainwaves and Alzheimer’s

Light and sound work better together

Getting started on keto

1. What is the keto diet?

2. How many carbs do I eat on keto?

3. What foods should I eat on the keto diet?

4. What is the keto flu?

5. How do I know if I’m in ketosis?

6. Do I need to calculate macros, and how do I count them?

7. And what about net carbs?

8. Is the keto diet healthy?

9. What about “dirty keto?”

10. Will keto spike my cholesterol?

11. Does the keto diet cause diabetes?

12. Is the keto diet sustainable long-term?

13. What are the different types of keto and how do I know which is right for me?

Troubleshooting keto

14. How do I know if I need more carbs?

15. Why aren’t I losing weight on keto?

16. How does MCT oil work with keto?

17. Should I be taking exogenous ketones?

18. Should I try intermittent fasting?

Alkaline water doesn’t change your blood pH

Does alkaline water prevent osteoporosis?

Drink filtered water, not alkaline water

What is BDNF?

Benefits of high BDNF

How to increase BDNF

1. Exercise

2. Deep sleep

3. Meditation

4. Psychedelics

5. Polyphenols

6. Hypoxia

7. Sunlight

8. Intermittent fasting

What blocks BDNF?

Get on “The Inside Track” with Dave

See What Trouble Dave’s Getting Into on Social

Start hacking your way to better than standard performance and results.

Get on
“The Inside Track”
with Dave