The Evidence Based Habits You Need To Build an Unstoppable Brain with Dr. Mike Dow

February 1, 2018
In this episode we discuss how to build a rockstar brain. We get into the neurochemical compositions that create moods from happiness to depression and look at you can change the building blocks of the neurochemicals by changing your diet and your habits. In a world were people are more stressed than ever, sleeping less, and trying to do more - we look at the causes of “brain drain” and what we can do to have physically happier and more productive brains with Dr. Michael Dow. 
 
Dr. Michael Dow is a psychotherapist, neurotherapist, and a New York Times Bestselling author. He has been the host of several television series examining relationships, brain health, addiction, and mental illness. Dr. Mike is frequently a guest cohost on The Doctors and his work has been featured in Today, Good Morning America, Nightline, and more.
 
  • Your brain is being drained every day by stress, life, etc 
  • The 3 subtypes of brain drain
    • Adrenaline
    • Norepinephrine
    • Cortisol
  • What happens, neurologically, when you suffer from “brain drain” or brain fog
  • What are we doing in our daily lives to cause brain drain?
  • The brain balancing neurochemicals that are the antidotes to stress hormones
  • Through everyday lifestyle changes you can transform your neurochemicals 
  • EPA and DHA Omega 3 Acids - and why they are important co-factors in building a healthy brain
  • People are feeling more stressed than ever, working more, sleeping less
  • How are we causing “brain drain” with our daily habits and activities?
  • The 24 hour relationship between cortisol and melatonin
  • Throughout the day, your melatonin level rises and your cortisol level decreases
  • What we do every single day has a far more profound effect on our neurochemicals than we even realize
  • Lifestyle interventions you can implement to rebalance and change your neurochemicals
  • Stay away from foods that boost your glycemic index
  • Sugar and flour drain and shrink the hippocampus - which is the main site of neurogenesis
  • Eat more spinach, quiona, bananas 
  • How do we cultivate GABA?
    • Glutamine from spinach
    • Vitamin B6 in bananas, magnesium and zinc
  • Eat seven servings of whole fruits and vegetables every day
  • “Probiotics are the new prozac”
  • Are vitamins and supplements are useful tool or should we get all our nutrients from whole foods?
  • The importance of getting Omega-3 fatty acids (EPA and DHA)
    • EPA = Feel Better Omega 3 (stress less Omega 3)
    • DHA = Sleep soundly Omega 3 (promotes restful sleep)
    • EPA and DHA compete for space in your cells
  • Vegan and vegetarian options for Omega 3 fatty acids (ALA)
  • Omega 3s are one of the best foods you can eat for your brain - they are the building blocks of yo
  • You can build a “rockstar brain” with a modified mediterranean diet
    • Lean protein
    • Nuts
    • Olive Oil
    • Fish
    • Lots of fruits and vegetables
  • How soybean oil & Omega 6 fats cause brain inflammation 
  • The modified mediterranean diet has been shown via research to combat major depressive disorder
  • "You are what you eat, ate"
  • Common sources of omega 6 fats - soybean oil and factory farmed meat products - most intense source of omega 6 fats which cause brain inflammation
  • Strategies for shifting the brain from the sympathetic to the parasympathetic
    • Progressive muscle relaxation
    • Autogenic training
    • Self hypnosis
    • Mindfulness meditation
    • Mantra based meditation
  • Fit people release 40% less cortisol than those who are out of shape
  • The right exercise at the right time is essential to balancing your neurochemicals, for example Interval training is great long term for weight loss, but spikes cortisol levels in the short term
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