Neuroscientist Reveals Science Backed Morning Routine to Increase Cognitive Function

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Intro (00:00:00)

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Exercise, including aerobic and resistance training, enhances brain health by increasing blood flow, delivering oxygen and nutrients, and stimulating the production of beneficial proteins like BDNF.
Aerobic exercise promotes blood flow to the brain and stimulates the production of BDNF, which is essential for memory formation and consolidation.
Resistance training releases myokines, such as lactate, irisin, and cathepsin B, which cross the blood-brain barrier and enhance cognitive functions by affecting the prefrontal cortex.
Blood flow restriction (BFR) training may also improve brain function by increasing lactate threshold adaptation.
Regular exercise strengthens the arteries and improves blood flow to the brain, increasing cognitive function.
Proper nutrition is crucial for cognitive function.

Creatine, involved in cell energy metabolism and brain energy, can have neuroprotective effects and improve cognitive function. A recommended starting dose is at least 5 grams per day.
Omega-3 fatty acids, particularly EPA and DHA, are crucial for brain health. EPA is more cardioprotective, while DHA is abundant in brain tissue. A high dose of 6 grams of EPA and DHA per day has been shown to ameliorate amyloid beta plaques in individuals with mild cognitive impairment. Aim for a minimum threshold of 2,000 milligrams of EPA and 2,000 milligrams of DHA per day.
When choosing omega-3 supplements, ensure that the brand undergoes third-party testing for quality and purity.
Hydration is crucial for cognitive function, and electrolytes are essential for proper brain function. Minerals like zinc, selenium, magnesium, and potassium are lost through sweat and need to be replaced. Sodium is likely the most important electrolyte for brain function.
Exercise, nutrition, hydration, and sleep are all important for cognitive function.

Sleep is a crucial high-performance tool for cognitive function, memory consolidation, emotional well-being, and hormone release.
Deep sleep is essential for brain detoxification and survival, while REM sleep is vital for emotional regulation and learning.
Creating a consistent sleep routine and sleeping in a cool, dark room can help optimize deep sleep.
Total sleep time should be prioritized for optimal cognitive function, and both deep and REM sleep are necessary for optimal cognitive function.
Sleep is closely linked to glucose regulation, and getting enough sleep can help suppress appetite and reduce cravings for unhealthy foods.
Social connection is another important factor for cognitive health that is often overlooked.

A Harvard study found that long-term social relationships are the most important factor in maintaining brain performance and long-term brain health.
Social connection lowers the stress response and inflammatory biomarkers.
Isolation is punishment for the brain and can negatively impact survivability and performance.
Social media is not the same as real social interaction.
Some ways to gamify getting social interaction include exercising in a group, joining a mum group, or consolidating efforts by combining social interaction with other activities like exercise.
Exercise is an excellent way to get social interaction.
Find a group to exercise with instead of exercising alone.

Neurocognitive training, including simple exercises like throwing a ball or juggling, can enhance brain areas such as hand-eye coordination, reaction time, vision, balance, and coordination.
Regular practice of these exercises for just 5-10 minutes daily can have significant long-term effects on brain function, increasing gray matter and improving focus, decision-making, and reaction time.
Engaging in physical activities like sprinting and then performing cognitive tasks can help build brain resilience and improve performance under fatigued conditions, as demonstrated by Formula One drivers who undergo mental training to enhance their cognitive abilities during competitions.
Exercise, nutrition, sleep, social connection, and brain training are all key factors for increasing cognitive function.