The Science Behind Intermittent Fasting and Brain Health: An In-Depth Discussion with Dr. Perry Maynard

In the realm of health and wellness, few topics have garnered as much attention in recent years as intermittent fasting. Its proponents tout its benefits, ranging from weight loss to improved blood sugar regulation. But what about its effects on brain health? In this insightful conversation with Dr. Perry Maynard from Integrated Brain Centers in Denver, Colorado, we delve into the world of intermittent fasting and its potential impact on individuals, particularly those recovering from brain injuries.

Defining Intermittent Fasting: Intermittent fasting involves cycles of eating and fasting within specific timeframes. Dr. Maynard explains that there are various approaches, ranging from shorter fasting periods (12-18 hours) to more extended periods. The aim is to encourage the body to switch to alternative energy sources when glucose stores are depleted. This is particularly relevant for brain health, as it can help stabilize energy levels during metabolic crises associated with brain injuries.

Ketosis and Brain Recovery: Dr. Maynard highlights the significance of ketone bodies in brain recovery, particularly after a traumatic brain injury. During a brain injury, there’s a metabolic crisis that can lead to hypo metabolism and energy instability. Ketones, produced during fasting or ketogenic diets, offer an alternative fuel source for brain cells, potentially aiding in stabilizing brain energy levels and reducing hyper-excitability.

Intermittent Fasting vs. Ketogenic Diet: The conversation shifts to the distinction between intermittent fasting and ketogenic diets. While both can lead to improved insulin sensitivity, weight loss, and reduced inflammation, Dr. Maynard suggests that intermittent fasting, on its own, may not always result in entering a ketogenic state. Individuals aiming for the benefits of ketosis might find intermittent fasting to be a helpful tool when combined with a ketogenic diet.

Tailoring to Individual Goals: Dr. Maynard emphasizes that health and wellness strategies, including intermittent fasting, must be personalized to individual goals. He acknowledges the proposed benefits of intermittent fasting, such as improved blood sugar regulation, but notes that its effectiveness varies among individuals. For some, the additional stress of fasting might not be suitable, especially for those trying to recover from chronic health issues or brain injuries.

Strategies for Optimal Brain Health: Dr. Maynard’s insights lead to several key takeaways for optimizing brain health:

  1. Prioritize protein and fat-rich breakfasts to stabilize energy levels throughout the day.
  2. Consider discontinuing eating 2-3 hours before bedtime to enhance sleep quality.
  3. Tailor eating patterns to suit personal goals, whether they involve recovery, muscle gain, or weight loss.
  4. Utilize wearable devices like smartwatches or activity trackers to monitor sleep patterns and make informed adjustments.

Conclusion: Intermittent fasting is indeed a buzzword in the health world, but as Dr. Perry Maynard’s expertise illustrates, its benefits are nuanced and should be viewed through the lens of individual needs. While intermittent fasting has the potential to offer metabolic advantages, its suitability for brain recovery varies from person to person. As with any health strategy, personalized approaches that prioritize balanced nutrition and energy stability are crucial for achieving optimal brain health.

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5 Tips to Improve Your Digestive Health

 

Gut health is SO important for healthy brain health, as well as mental health.

Everyone experiences digestive problems at some point, but when they become more common they can have a big effect on your daily life. There have also been several studies that show that your gut health is related to your mental health as well. So, what can you do to improve your digestive health?

Today, I’m sharing 5 tips to naturally improve your digestive health.

Your digestive system breaks down foods and liquids into their chemical components, meaning it breaks them down into carbohydrates, fats, proteins, etc. Then, the body can absorb it as nutrients and use it for energy or to build or repair cells.

If your digestive health is out of whack, it can cause everything from heartburn, ulcer, diverticulitis, gallstones and diarrhea to depression and anxiety.

So, what can you do to improve your digestive health to feel better day to day, but also to help prevent long term health issues?

1. Eat more fiber! A high-fiber diet has been linked to a reduced risk of digestive conditions, including ulcers, reflux, hemorrhoids, diverticulitis and IBS. Eat things like, oat bran, legumes, nuts, seeds, vegetables and whole grains.

2. Eat healthy fats! Fat helps you feel satisfied after a meal and is needed for proper nutrient absorption. Also, studies have shown that omega-3 fatty acids may decrease your risk of developing inflammatory bowel diseases like ulcerative colitis. Foods high in omega-3 fatty acids include flaxseeds, chia seeds, nuts, and fatty fish like salmon.

3. Drink your H20! Low fluid intake is a common cause of constipation. You should be drinking half of your bodyweight in water daily. For example, if you weigh 150lbs, you should drink at least 75oz. Of water per day. If you don’t like water, add flavor like fruit to your water or drink herbal teas. Also, try to avoid too many caffeinated drinks that will dehydrate you.

4. Eat real food! Stay away from the processed crap! Processed foods like low-calorie drinks and ice creams often contain artificial sweeteners, which may cause digestive problems.

One study found that eating 50 grams of the artificial sweetener xylitol led to bloating and diarrhea in 70% of people, while 75 grams of the sweetener erythritol caused the same symptoms in 60% of people.

Your digestive system is not made to digest fake food, it’s meant to digest real food. Honor your body!

5. Move everyday! Exercise and gravity help food travel through your digestive system. Even if it’s just something as simple as a short walk after eating, instead of immediately sitting down, it will naturally help keep everything moving!

Which one of these tips are you going to put into action today? Let us know in the comments, which tip are you going to use immediately to help improve your digestion?

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