4 Ways to Increase Mental Performance | Cognitive Boost Routine | Life Optimization- Thomas DeLauer
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Increase Mental Performance | Cognitive Boost Routine | Life Optimization- Thomas DeLauer… Keep Blood Sugar Stable-
Consuming high glycemic foods, such as refined sugars and carbohydrates, causes our blood sugar to rise rapidly. When blood sugar rises, insulin is released from the pancreas to move the sugar from the blood into the cells - this spike in insulin leads to a quick drop in blood sugar, leaving you feeling lethargic.
Elevated Blood Sugar & Mental Clarity-
Chronically high levels of blood glucose, has been linked to an elevated risk of dementia and a smaller hippocampus, a brain region critical for memory. In other words, higher levels of glucose are associated with a smaller hippocampus and worse memory. Cognitive problems often arise because amyloid plaque builds up in the brain, compromising brain function.
HIIT for Mental Clarity-
When you exercise, your muscle cells pump out a protein called FNDC5 - this protein, by fragmenting into a second component called irisin, ramps up production of brain-derived neurotrophic factor, or BDNF. It’s BDNF that stimulates the production of new neurons or nerve cells and actually helps your brain build new architecture - plus, BDNF protects nerve cells against damage, including damage related to aging. A study published in the journal PNAS found that in 120 older adults, that exercise increased the size of the anterior hippocampus, leading to improvements in spatial memory. Exercise increased hippocampal volume by 2%, effectively reversing age-related loss in volume by 1 to 2 years - increased hippocampal volume is associated with greater serum levels of BDNF.
HIIT vs LISS - Study-
A study published in the journal Medicine and Science in Sports and Exercise looked at the effects of HIIT vs LISS on BDNF levels in 15 volunteers. On separate days, two subsequent 30-min endurance rides were performed at 20% below the VTh (VTh - 20) and at 10% above the VTh (VTh + 10) (ventilatory threshold)
BDNF values increased from baseline after exercise at the VTh + 10 (13%) and the GXT (30%)
There was no significant change in BDNF from baseline after the VTh - 20. Changes in BDNF did not correlate with VO2max during the GXT, but they did correlate with changes in lactate.
Cold Water Therapy-
When exposed to cold showers, the sympathetic nervous system is activated, and the blood levels of beta-endorphin and noradrenaline is increased. Norepinephrine, an organic chemical that functions in the brain and body as a hormone that can help people feel happier, naturally is released in the brain as well. The cold water can also increase production of beta endorphins, or ‘feel good’ molecules that will give you a sense of wellbeing. The electrical impulses from peripheral nerve endings to the brain stimulates the dopaminergic transmission in the mesocorticolimbic and nigrostriatal pathway.
References:
1) Inflammatory Cytokines and BDNF Response to High-Intensity Intermittent Exercise: Effect the Exercise Volume. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
2) Ferris LT , et al. (n.d.). The effect of acute exercise on serum brain-derived neurotrophic factor levels and cognitive function. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
3) Exercise training increases size of hippocampus and improves memory. (2011, February 15). Retrieved from www.pnas.org/content/108/7/30...
4) Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
5) The Icy Benefits of Cold Showers To Your Mental Health. (n.d.). Retrieved from www.thinkpiecepublishing.com/g...
6) Atkinson, M. (2016, November 14). How Cold Showers Can Change Your Brain And Boost Your Mental Health. Retrieved from www.lifehack.org/448180/how-c...
7) Higher brain glucose levels may mean more severe Alzheimer's. (n.d.). Retrieved from www.nia.nih.gov/news/higher-b...
8) Immune-enhancing effects of Maitake (Grifola frondosa) and Shiitake (Lentinula edodes) extracts. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
9) Mori K , et al. (n.d.). Nerve growth factor-inducing activity of Hericium erinaceus in 1321N1 human astrocytoma cells. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
Deep sleep, fasting, music (binaural beats, relaxing music) yoga (legs up wall or inversions to increase blood flow to head) head massage helps also, green tea (l theanine helps calm the brain & helps focus) cold showers (helps wake you up) peppermint or grapefruit oil (helps you focus) & HIIT for sure, also getting fresh air or working in nature (natural lighting) hope this helps someone :)
Thank you 🤝✌
Great tips!
Thank you Becky!
100% notes
Just 10 minute meditation has shown to increase academic performance. It's more than just dealing with nerves. Memory Retention and Testing performance increased as well.
Maan!! I'm so proud of this brother. The knowledge he gives is far beyond alot of those So-called bro-scientist. Thank u much Thomas💪🏿🏋️♂️
AMEN!!!!!!!!!!!!!!
That's because Thomas has no hidden MO, such as most scientists & doctors do,....for drug companies.
This video is underrated. It basically tells us what to do in order to maintain a good mental health which is vital to be able to function well mentally and think clearly. I love you Thomas.
I’m really appreciating these non-diet subjects. I’m glad you’re fully optimized, so you can keep cranking out these videos for us.
Only 2 minutes into this video and I’m finding it so helpful and fascinating. Many, many thanks to you and your team Thomas ❤️
My husband and I love you! Such amazing information, and we truly appreciate everything you promote! Thank You Thank You Thank You!
Hey Thomas, I love these videos about cognitive health and cognitive performance! Thanks for this information.
Bruh... he never fails to blow my mind. I have many degrees and years of medical experience and he still makes me go “wait.... really?!” He’s a blessing 😆
His videos are always well-researched; I feel that he goes a step beyond other health/fitness youtubers
Yeah, Thomas is da man ! Gotta give it up to the master
Thanks for your honesty !
Well done. Great clip.
I look forward to seeing some more clips on increasing one's mental performance. Especially, considering so many of us are work shift (night) work these days.
Hell yea man, you've changed the game! This has been my go to channel for awhile now. Keep up the good work!
Thomas, you are the proof of these great points! I've never seen anyone stay so perfectly focused and clear...and be able to convey SO MUCH incredible information in such a short amount of time. You are absolutely amazing! Thank you, thank you, thank you for sharing tons of critical and beneficial information with us!! :o)
A good night's sleep and fasting
why do i feel brain fog when i do OMAD?
Good night sleep is key
Turn the WiFi offffffffff!!
I don't have dreams when the WiFi is on!
And KETONES HAHAHA ONE KETONE HAHA 2 KETONES HAHA 3 KETONES HAHA
@@musicjunkie421 There are two possibilities that I can think of off the top of my head - 1) You may not be eating enough of something (minerals, other micronutrients, vitamins, etc.). This includes drinking enough water with electrolytes or making sure that you are fortifying your water. If you are concerned, get a comprehensive blood test to make sure that your nutrient levels are where they should be. 2) You might have a food sensitivity or digestive issue. For this, you may want to do an elimination diet and/or test for any kind of dysbiosis or micobiome imbalance. I hope that you clear your brain fog soon. :-)
I live in Duluth Mn.. my home is like a cold shower. Not taking away from your knowledge, but, this cold, goes both ways. Being a part of both. I used to love cold. And it did change me for the better. Now depressing
Thanks for all the use full info.been woking out for long time after watching your videos so much things i can do to get better results and faster.
I like this inner game stuff, it's by definition the foundation for all performance
I enjoy the fact that your information is based on studies and not conjecture like the 99% of TH-cam. Thank you!
Myself and 2 of my children have cognitive issues!! Thank you so much!!
Awesome video, I like how we as a society are starting to care about mental fitness as well as physical fitness. Both go hand in hand. Love your channel you’ve helped my family and I a lot.
Thomas you're pushing the envelope of the industry, I love your videos
Thanks Thomas you always think about everything this video is so helpful !👍🏻
I recall having Advanced cognitive function in my stretch following cold blasts. Cool stuff Tom.
Thanks for the connection. JP
Thomas, thank you for this information!! You are amazing!
Keep helping others Thomas 👍🏼 love the four sigmatic with sweet herbs, really give the brain & body what it needs #subscribed.
THOMAS!!! Bro, these are your best videos , imho. ...thx for the info 🤝🏽🤯
Thank you Thomas. Great video!
love this channel, so many pro tips after pro tips!
My absolute favourite of all your videos!! Thank you!!
This is a great guide Thomas, we also need to take care of our brain, not only our body. 🧠
What I do when I wake up at 5 am in the morning is jump into a cold shower and I feel 'Electrified' all day! 💪😀
Man! Thank you for this! I have been looking for information like this! Well done!
Yep. I dig this video. It checks out. Thanks, Thomas.
Thanks, for the info. Luv the background change.
Yours are the only ads I watch! You have so much great content! Who can turn you off?!
I would add as one of the most important aspect for the brain is getting enough REST/SLEEP.
I am sure it is in there somewhere. I enjoy all these vids, and I have subbed.
I believe, the nerve cells in the body are the same type as the brain, so, exercising the body fixes the nerves, and the brain. What you said fit well with this. This is a great video.
Great presentation Thomas, facts from scientific studies + your own experience. 👍
I agree with him 100% on mushrooms. They're extremely underrated
This guy is grounded.God bless
Background changes as you change topics make it easier to differentiate where to go for the content I want, probably good for memorising the content too. Thanks.
Thomas, you have to start posting study sheets. Your videos are studying for mid-terms. After exams, the student body forgets half of everything that they studied. You need to produce study guide wall posters for us, so that we don't think that we're coming down with Alzheimer's Disease, memory loss, dementia, hippocampus deterioration, etc.
Yeah. I for one got into a car accident when I was 20 years old, 35 now. Still got some things that I struggle with. Got a Severe TBI so I can’t really remember things that well.
All this to say, I could DEFINITELY use some sort of study guide or pasted that has all this valuable info on it…that way if I forget something, which is a pretty for sure thing nowadays all I have to do is look at the poster that I bought that has all this great, very valuable information on it. Just a suggestion.
@@BrandonScarth my mother has cash, and bought my daughter a vehicle! All okayed by her mom, and I. She had a boyfriend and she decided to look at his text. Then hit someone who was also a bad driver.! Right after getting a vehicle.. she isn’t stupid, even though it may seem like it! She hit so hard by those bags that come out! Like taking a punch by Mike Tyson! She’ll never forget it🤔! Nor will any of us🤭
She get any permanent damage or everything still “ok”?
THANK YOU THOMAS!
I'm calling it now Thomas, you will have over 7 million subscribers within the next 3 years. YOU are going to blow up even bigger than what you have. Another great and informative video, thanks.
Hi I'm from 3 years in the future. Sorry, you're wrong.
This will be super helpful for my channel and other thanks Thomas!
I love this video but I just wish you had given some specific examples of what sort of exercises you would do during those 20-30 minutes and also what time of day you would do it at. For instance, does a quick 4km run in the morning work best or does weightlifting in the afternoon better? Maybe give 3-5 examples of exercises that would work best. Thanks!
Great video Thomas. It's good to hear about some non-keto hacks.
Keeping a stable blood sugar level is my greatest challenge throughout the day.
Apple cider vinegar 👌🏼 game changer
Just brilliant.
Thomas, your delivery of information is amazing! Cavalier and Stoppani should take speech lessons from you! I do get something from each of you, but you have the sharpest delivery, by far! Love your content too!
Cavalier delivers great info on training and is all natural, so am I. Nutrition, not so much. JYM Stoppani uses "critical" way too much while giving his nutritional information. He sounds like a dope, but he's not. His tattoos are offputting to me personally. Going up his neck onto his head now. Thomas has the best physic, but that's probably mostly genetics.
Amazing!
Ridiculously Amazing!
These steps obviously do work!
Great information thanks
Thanks a lot man. this is what i needed
Wow that was an impressive presentation. Thank you
I'm currently co-authoring an academic article with my professor which researches mobile fitness applications and how they effect and relate to cognitive behavioral therapy(CBT). We noticed that it some key factors in successful long-term results consist of CBT techniques like Goal-Setting, Self-Monitoring via prompts and cues and Social Support. It's interesting because Social Support relies on Personal and Social accountability. I plan on expanding this research in the future. Thanks for the inspiration.
Wow what a great video. Thank you!!
Great vid thank you
Awesome video, man!
In earlier videos, you encourage holding off on caffeinating until at least 30-60 min after waking to give natural cortisol levels a chance to do their thing. Would you apply the same counsel to cold showers? Or are they okay right out of bed to wake up?
Cool information, thanks
As a university prof, this is information I can use. Thank you.
Thanks Thom, love your videos men , Saludos From Dominican Republic
This guy is brilliant!
Title got me Front row center pen & pad... Fast or no carbs burst training adaptagens (chaga, reshi, mataki) (Four Sigmatic mushroom coffee).... If Thomas does it for his brain enough said just do it!!!$$
Great info
Exactly what I needed today! Thank you
Nice info!!!
Meditation!
I’ve been adding Four Sigmatic’s Lion’s Mane in my coffee every morning for over a year. It’s like my brain turns on and I’m a super version of myself.
Sherri Purvis Really, is it worth it? I’m 18 and my cognitive ability is that of a 60 year old.
Darshan You may want to read Bredesen’s ‘The End of Alzheimer’s’... he has reversed the illness in many of his patients and I follow his protocol very closely. Lion’s Mane is just one of many things that I do to remain cognitively sharp. I take supplements, exercise with HIIT and live a Keto lifestyle. Once you know better, you’ll do better and then feel better
Hey Thomas, speaking of nootropics what is your opinion on L-Tyrosine supplementation for cognative preformance?
BTW would it break a fast?
Like the info Thomas
Thank you for sharing your routine and tips.
Never heard of that type of mushroom
Thomas, How much is considered cold? And does the amount of cold affect how much you get as a benefit?
This is great! 😯
Thanks bros🙏🏾🧠🤝🏽
I used to train like this. Injuries and age detour me. Even though, I’m in one piece ☝🏻
American medical community knows how to treat a problem once it’s there. Not many people teaching how to prevent a problem. Love it!
i need this now to jump start my brain an life
During Sports like HIIT, is it still viable to trink BCAA while keto&fasting?
Hi Thomas. I have a question and haven't been able to find info about it. Do SSRI antidepressants affect my weight loss or might affect me getting into ketosis? I think they do affect me but I would like to know more info on it. Thanks a lot!
Thank you for such great info !!! I'd say you may want to do a video re-supporting eating eggs after the latest report came out . 👍 Reinforce the poor eggs that take a " beating" lol from study to study ! Thanks again, down 26 lbs follow Keto and your channel! 🤘🏼🤘🏼🤘🏼
Thomas, is there a chance you could do a video on the following:
- rosacea and how to treat it with a proper diet
- inflammation for beginners (how to stop it - same type of video you did on keto)
- mindfulness and how to achieve healthy relationship with food - push through cheat days (perhaps some tips amd tricks to rebound?)
totally intersting. thank you
Love your work, massive fan...
Just one little thing, please let me know if I'm wrong but all of these will be futile if you are not getting enough sleep?
Again love the videos 🙏🏻
I workout 6-8 am every Monday through Friday (Full-body at submaximal intensity and closing out with cardio), then I hop in the sauna for 20 minutes at 190 degrees Fahrenheit. Would it still be safe to do the cold shower bit afterward?
That's the coffee Tim Ferris drinks and I was just thinking about, must be something to it
It's like you just knew that I've started toying with nootropics. Good vid as always ;)
Could these stressors have negative effects if done too often or would you suggest doing these on a more intermittently basis?
Could you do a video about bipolar issues and keto. That would be much appreciated. Thanks for all you do! Will you feed your baby keto btw?
Thoughts on Huperzine A and choline (straight, Alpha-GPC, Citrocholine, etc) supplementation? I believe my maximum lifts are greatly determined by my acetyl-choline levels, and overall well being is better when I think its higher as well.
Get choline from free range eggs
You need about 4 free range eggs per day to get benefits of choline for brain
Also I tried huperzine a and had nearly no results
13:35 forefoot striker instead of heel striker, nice!
Thomas, can I do all of these things every day of the workweek (M-F), or is it best to save them for days I really need the boost? Or should I do one or two of these things each day?
Hi, what do you think for brain power. Mushroom complex v plant adaptogens? Thanks
Nice ... I also feel like a high volume resistance training makes me super sharp too! Not only HIIT
Thomas, I didn’t know where this question falls so I’m gonna ask it here. I’m currently in a weight loss challenge and my final weigh in is in 2 weeks. I already lost over 30lbs doing keto and IF but I’m just wondering if there’s anything I can do to get the most accurate result and shed any last minute fat pounds? Thanks! Big fan of your channel. I find your channel a very big help!
Goi b good to give this stuff a try. Need to look up the coffee you mentioned, but may try that. Does it taste awful?
Hey thomas, what are your opinions on oat milk?
Can you do a video on natural cdk5 inhibitors, there are quite a few studies but making sense of these studies the way you do would be super helpful
Very interesting 🤓
I have not even watched it but somehow I know I will like the video.
Now, I know & understand why after I come out of the "cool dip" I come out laughing 😂😂😂 Thank you Thomas🙏🙏🙏👏👏👏 great information 😁😁
Dear Thomas you talk about the 20min of Hitt for boost the memory, can also effect on mascule lean growth ? This quation I put because I tried the training before I break my fast and I feel my muscule really shred and fresh even I'm eating carbs after