The morning habit that bulletproofs your brain (used by neuroscientists)
Plus, 3 fermented foods to help manage your weight
Hello amigo,
My grandma passed away from Alzheimer’s, and she was like a second mom to me. I’ll never forget the first sign something was off, she called on a random Tuesday asking when we were coming for lunch, something we always did on Sundays.
"Our brains are constantly changing. Just like how we age physically, our mental capacity shifts as we move through life."
Alzheimer’s is caused by amyloid plaques in the brain that disrupt neuron communication. It progresses slowly, with symptoms often showing up years after the brain changes begin, a loss of smell is one early sign, often linked to damage in the olfactory system.
Genetics play a role, particularly with the APOE4 gene, which increases risk.We often think about how our bodies age, but what about our brains? Memory coach Jim Kwik has shared a simple morning hack that, when done consistently, can protect your brain, without adding extra time to your day.
1. The Morning Hack That Protects Your Brain
Why It Works: The Science Behind It
When you engage in unfamiliar tasks, like brushing your teeth with your non-dominant hand, your brain is forced to create new neural connections. This process, called neuroplasticity, allows your brain to adapt, grow, and stay sharp.
How I Apply It: My Simple Routine
Every morning, I brush my teeth with my non-dominant hand. It’s just a small, two-minute task that forces my brain to engage and work a little harder. Just a small tweak to my morning routine that makes a noticeable difference in my focus for the rest of the day.
How to Maximize It: Take It Further
Combining it with a quick 5-minute meditation afterward will amplify the mental clarity benefits.
2. Why Gut Health Is Key to Managing Weight
Why It Works: What Science Says
Your gut microbiome does more than digest food, it plays a direct role in how your body absorbs energy. Research shows that some people have a hyper-efficient gut microbiome, meaning their gut bacteria extract more energy from food. This means that even when eating the same foods as others, these individuals may store more fat.
How I Apply It: My Simple Approach
I make it a point to eat fiber rich foods every day. I also incorporate fermented foods like kimchi, sauerkraut, and kefir into my meals. These foods promote a healthy gut microbiome, helping me manage my weight and improve digestion.
How to Maximize It: Boost Your Gut Health
Follow the 80/20 Rule applied to food, 80% one-ingredient foods (whole, minimally processed) and 20% more processed or packaged food options. These disrupt gut bacteria balance and can lead to weight gain. Consider adding a daily probiotic to support your digestive system.
3. The Power of Laughter: A Simple Brain Boost
Why It Works: The Research Behind It
When you laugh, your body releases endorphins, reducing stress and improving your ability to focus. Studies show that short bursts of humor increase mental clarity, especially when you're feeling overwhelmed or distracted.
How I Apply It: My Quick Reset
For a long time, the drive to work on Sheikh Zayed Road was a blur, my mind racing and unable to focus on anything. Now, when anxiety kicks in, I make myself laugh. That quick laugh resets my mind, helping me reset, it's almost like forcing yourself to be happy, which, shockingly, works.
How to Maximize It: Make It a Ritual
For even greater focus, combine laughter with light physical movement.
Try taking a short walk or doing some gentle stretching after your laughter break. This helps boost blood flow to your brain, further improving mental clarity.
This is a goldmine: A brief video, exclusively available to subscribers, where I share my executive diet for maintaining 10% body fat year-round, keeping my waist under 32 inches, and healthy LDL, blood pressure, and blood sugar, no gym or removal of food groups required.
P.S. If you'd like to calculate your health score and identify areas to focus on, I'm offering a free analysis here.
Closing Thought: How to Pack These Habits Into Your Day for a Healthier Brain
Our brains are constantly changing, just like our bodies. But we have the power to influence that change. By integrating tiny habits like the morning brain hack, focusing on gut health, and incorporating laughter into your routine, you're actively upgrading your brain.
Here’s how to fit them into your day:
Start with a simple morning brain hack: Brush your teeth with your non-dominant hand.
Follow the 80/20 Rule applied to food.
Incorporate laughter throughout your day: When you feel your focus slipping or anxiety rising, take a two minute break to watch something funny.
That’s it for today amigo,
Hasta la vista!
- LL