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Eat smarter - Shawn Stevenson - Coggle Diagram
Eat smarter - Shawn Stevenson
C.1 Make the connections
True definition of fat
The fat cells themselve do not really in or decrease that much
But they can increase their volume X1000
It is a vast network that communicates
Types of fat cell communicties
Brown fat
A neutral energy source :star:
Is being heavily researched :fire:
Beige fat
Intermusculair fat
Visceral fat
Belly fat
Subcutenaous fat
Stored for energy
Effect on the skin
Spare energy
How it is transferred into energy
Digestive strength :star:
Counting calories :warning:
It is a valid way to measure energy :black_flag:
But simply looking at intake is oversimplifying a complicated process :!:
Way of preparing food
Changes calories :!:
Watch out with
Microwave
Types of food
Whole foods
:check:
Complex structures
Prepared food
If you cook something the cellulair structure changes
The more complex a cell, the more energy it takes to process it :fire:
Raw food
There is a big difference between caloric intake and the net gain in calories :explode:
Microbiome
firmicutes
= bacteria that makes the body more efficient at storing calories
Some people have bad luck with their gut bacteria :black_flag:
bacteroidetes
C.2 Your metabolic switches
A set of internal programs that are controlling everuthing about our biology
Enzymes
Glucagon
A signal to store the body's energy
30 min after a meal
Protein has a much lower response rate than carbs :star:
Adrenaline
Quicly burns fat
A bit of adrenaline can be healthy to rush through the body, however if you stay stressed it gets turned into cortisol, which is damaging your health :warning:
7 fascinating facts about adrenaline
In addition, adrenaline stimulates the release of
dopamine
in our nervous system. That is to say, it contributes to the release of a substance that causes a feeling of wellbeing. Once everything has happened and the risk has been eliminated, the sensation of pleasure and peace can be quite noticeable.
It can block the sensation of pain. ...
It makes us more alert. ...
It makes “hysterical strength” possible. ...
It can stop an allergic reaction. ...
It can restart a stopped heart. ...
It stabilizes blood pressure. ...
It can cause health problems when the adrenal glands don't work correctly.
Thrive under pressure by finding your anxiety sweet spot. :star:
Insuline
A signal to start burning energy :black_flag:
It rises when glucose enters our bloodstream
Mostly triggered by carbohydrates :red_flag:
Protein gives a much lower response :star:
It uses energy that just got in the body rather than energy that is already stored :black_flag:
Hormone sensitive lipase (HSL)
Intracellular
Can break into any fat cell
Triglyceride lipase (ATGL)
Lipoprotein lipase (LPL)
ATP
Energy molecule
ADP
Comes in when the body is at it's maximum of energy providing in an quick explosive movement such as sprinting or weightlifting.
These enzymes help fat cells transport out of the cell after their job is done
Organs linking it together
Brain
Thyroid gland
Communicates with stomach and brain
Manages the rest of your digestive system
Stomach
Liver
Stores a lot of energy
Has to deal with toxins, alcohol
Processes most of the medicines and supplements
Might cause inflammation :warning:
Filters blood supply :check:
Hormones
Testosteron
Helps building muscle
Adrenaline
Cortisol
When disregulated it sends a lot of wrong signals throughout :red_flag:
It sends your blood sugar skyrocketing :explode:
Estrogen
Overschot :red_flag:
Wat doet teveel oestrogeen bij mannen?
De symptomen die mannen kunnen ervaren, lijken veel op die van vrouwen: toename van buikvet, laag libido, hersenmist, vermoeidheid, neerslachtigheid, onrust en slapeloosheid
In een gezonde hoeveelheid :star:
Bij mannen helpt oestrogeen de productie van sperma te reguleren. Het speelt ook een rol bij de erectie. Oestrogeen beïnvloedt samen met testosteron de geslachtsdrift bij mannen en vrouwen. Oestrogeen speelt een sleutelrol bij gezonde botten.
Het maakt je beter in luisteren
Hormone disfunction :warning:
Hunger hormones
(satiety)
Ghrelin
Leptin
Signals from the stomach when you're ful
Foods that are high in fiber and protein trigger this response a lot sooner :star:
People with obesity actually have higher
leptin resistance
:red_flag:
leptin
Leptin helps inhibit (prevent) hunger and regulate energy balance so that your body doesn't trigger a hunger response when it doesn't need energy (calories)
Science of flavor
Back in the days people had the
cellular intellegence
to actually feel and crave certain types of nutrition :black_flag:
However, al of the chemicals in our feed have made our tastebuds confused :explode: :warning: :!!:
The taste of chicken can also be found in Ramen noodles or on potata chips :pencil2:
It lacks the true nutrition :!:
Inflammation
The body's response of protecting itself
Cause by toxins, excess fat and more :red_flag:
Chronic inflammation
Inside arteries, inflammation helps kick off atherosclerosis—the buildup of fatty, cholesterol-rich plaque. Your body perceives this plaque as abnormal and foreign, so it attempts to wall off the plaque from the flowing blood. But if that wall breaks down, the plaque may rupture. The contents then mingle with blood, forming a clot that blocks blood flow. These clots are responsible for the majority of heart attacks and most strokes.
C.3 Support your microbiome
Microbiome
People with the same diet can still have more struggle with processing food (or fat)
= your gut bacteria
Support
firmicutes
and let them help you with processing foods :star:
Have a varied diet :star:
Preferably eat the seasonal foods :star:
Varied diet
Nuts
Nuts are great for your Microbiome, try to eat a variety
Fruits
Berries are great :star:
Banana
High in sugar :warning:
The greener the higher it is in
resistant starch
Apples and Pears
Are rich in pectin
= an excellent prebiotic
Provide energy for gut cells in the large intestine
Cacao
Amazing health benefits
Vegetables
Foods that help you make
propionate
:unlock:
Garlic
Onions
Asparagus
Make sure it is naturally occuring, and not added through processed foods :red_flag:
Fibers
Soluable
Has the ability to
dissolve
in water
Leads to visceral fat reduction :star:
Found in
Avocado
sweet potato
brussel sprouts
pears
nectarines
black beans
Broccoli
apples
carrots
insoluable
Try to get 25-30 grams of fiber every day
Most people don't even get half :warning:
Gluten
Starches
Resistant starch
takes longer for the body to break down
Long energy :star:
Can be found in
Foods with white/beige yellow color spectrum :black_flag:
Cashew
Cassava
White yams
Potato
Green banana
Appetite reduction :star:
Resitant towards digestion
Main type of Carbohydrate
Normal starches
very quickly enter the bloodstream and increase blood glucose
Bread
Many breads contain
lectin
= plants defense mechanism
Gluten
Extremely damaging for people who have an autoimmune condition (
celiac disease
) :red_flag:
= a family of proteins found in
wheat
rye
rogge
barley
gerst
spelt
Some grains can function as an excellent resistant starch that supports friendly bacteria :black_flag:
Have it sprouted, fermented and cooked :star:
this reduces the content of anti-nutrients
Most grain based products are heavily redefined
contain a lot of fast-digesting sugars that pathogenic bacteria thrive on :red_flag:
Beans
Great source of resistant starch
Mainly carb but also high in Protein
Watch out for lectins :warning:
Prepare the beans properly to destroy lectins :star:
Pressure cooker
Soak before cooking
Slow cooking
20% of USA's food poisining cases are due to beans :!:
Buy Sprouted version :star:
Rice
Brown rice
High in nutrients :star:
Selenium
Magnesium
Zinc
Anti nutrients :warning:
White rice
Resistant starch :star:
Use pressure cooker
Buy sprouted version
Probiotic foods
Probiotics are live microorganisms that are intended to have health benefits when consumed or applied to the body
Sauerkraut
Good source of vitamins and minerals
Vitamin K
Iron
Fiber
Avoid Pasteurized :warning:
Pasteurization is a process where certain foods are quickly heated for a short time to kill bacteria that can make you sick
Most probiotics will have been destroyed :!:
Kimchi
Yoghurt
Health benefits
Reduce inflammation
Glucose levels drop to baseline faster
It turns most of the
lactose
into
lactic acid
Which type to buy
Naturally sweetened
Full fat
Soy
The way it is supposed to be used
In small doses
Fermentated
It kills 95 percent of the lectins
increase the action of beneficial bacteria :fire:
It can be healthy if done right :black_flag:
The way the industry made it unhealthy
consumed in massive amounts through
Soy burgers
Soy cheese
soy cereal
Health problems
Hormones
inflammation
Kefir
Often developed into a fizzy drink
Provides
Antioxidants
vitamines
minerals
Kombucha
A fermented black tea with high doses of sugar and yeast
Sometimes contains alcohol
Helps fat oxidation
Ways of perserving
Pickling
Fermenting
Bij fermentatie zorgen bacteriën, schimmels of gisten voor het omzetten van stoffen in een product, waardoor de zuurgraad, smaak, geur of uiterlijk verandert. Dit proces noemen we ook wel fermenteren.
Ancient foods
Tempeh
Soy
C.4 Mind your Macros
Protein
Wide range of benefits
Not just
muscle synthesis
Blood glucose
Burn body fat
regulate appetite
If the first meal of the day is high in protein, it literally decreases the signals in the brain that stimulate appetite and lead to overeating :fire:
Primary building block of important hormones :black_flag:
Wat is protein
Protein quality
Is the meat raised responsibly?
Many cows are being fed candy and other BS :warning:
Antibiotics
Grain-fed
Grain finished
It's not just: you become what you eat :no_entry:
It's: you become what you eat ate :explode:
Studies show that naturally fed animals have much better nutrients
omega-3-fatty acids
CLA (valuable fatty acid(
Most studies of protein do not make a distinction bewtween the quality and the source of protein :warning:
Foods
Dairy
Lactose intolerance :warning:
75% of the world's population is lactose intolerant
Milk products
Mostly cows, but also
goat
sheep
yak
camel
Most humans stop producing the
lactase
enzyme (which is needed for the breakdown of lactose) early in childhood
Consuming lactose could cause issues
pain
gas
bloating
nauusia
irretable bowl syndrom (IBS)
If these issues regularly occur it might be better just to skip dairy as a whole :!:
They can still eat
fermented
dairy :unlock:
Milk allergies :warning:
trigger a weird immune response
Fat has acces to the metabolism boosting benefits of CLA :star:
Nuts
Peanutbutter
16% protein
More and more cases of allergy
89% of alfatoxins are eliminated through conventional processing of peanut butter
Alternatives
Pumpkin seed butter
cashew butter
Almond butter
Sunflower seed butter
Pistacho
Brazil nuts
Macademia
Peulvruchten
Pinda
Erwten
Nourish the friendly flora in your microbione :star:
Pumpkinseeds
valuable fiber
Hemp seeds
winner in protein ratio :fire:
Meat
Beef
Chicken
Beans
Black beans
Kidney beans
Have an impressive 27% of protein :fire:
Stout lentils (stevige linzen)
Chickpeas
Beans can be a great protein source :check: but they are not a complete protein because they don't contain all of the essenatial
amino acids
:warning:
The human body uses theses as building blocks
They can only be obtained through diet :!:
Combinde with other protein sources to hit the right ratio :star:
Eggs
Are arguably the world's healthiest food :fire:
Contain 34% protein
decrease heart disease risk
Egg-yolk
Contains most of the fat
However these are very good fats with powerful antioxidants
lutein
zeasxanthin
Supplements
Proteinpowder
Only use it to
supplement
(on top of your mealplan) :warning:
WHEY
Plant-based
Peas and...
CASEIN
Protein powder
Concentrates
use heat, acid and/or enzymes to extract the protein :black_flag:
Isolates
adds a filtering process
Less lactose
Easier digestible for those who are lactose intolerant
Cholesterol
Is important for the brain
If you have problems: consider your ratio
Special foods
Spirulina
Algea
70% protein :!:
Chlorella
GLP-1
Chlorophyll
Chlorofyl is het stofje dat ervoor zorgt dat planten hun voeding binnenkrijgen – en hun mooie groene kleur krijgen. Het is een groep pigmenten die je terugvindt op het chloro plasma van planten en algen. Dankzij chlorofyl kunnen planten zonlicht absorberen en krijgen ze dus hun energie en voeding binnen.
Erg goed voor je darmen :star:
Grains
Amaranth
Sathel
Quinoa
very high in protein :fire:
Carbohydrates
Metabolism
Defensive :star:
use glycogen stores
Offensive
If you start your day with an abundance in carbs
First burn up current energy and then look for reserves
LIFO :black_flag:
Last (calorie) in first out
Why go through trouuble to brake up reserves, when there's already energy flowing through your body
Fat loss
Carbs should be avoided :warning:
Don't eat before your workout because you'll burn these carbs instead of your reserves :warning:
Instead take preworkout or
intra-workout
:star:
What is an intra workout?
Intra- Workout refers to the usage of supplements WHILST training.
They can consistt of amino acids or protein, electrolytes, and carbohydrates
Glucose levels
It's the biggest stimulator of insulin and therefore fat storage
Fructose
You would expect the blood sugar response to always be higher with a cookie than a banana
you dead wrong
It is very personal
there is no one-size-fits all diet
Is different from glucose,
sucrose
or the highly processed sweetener; high fructose corn syrup :red_cross:
Fuctose occurs naturally in fruits
it doesn't hit your bloodstream and trigger the release of insulin like sucrose and glucose does :star:
has to be processed in the liver where 29-54% is converted into glucose
Only then it hits your bloodstream and spikes insulin
Still an overdose in these high fructose fruits might cause you to store fat
Have sweet fruits in small amounts :star:
Breakfast
Low carbs
Sensitives and intolerances
Hybridized
Artificially grown fuits
Much bigger
More sugar
No (or very little) seeds
Sometimes higher in nutrients too
Fruits vs Vegetables
Roots from the plant
carrots, radishes and beets
Tomato is officialy a fruit
It grows from a plant
However, it is chosen to be classified as a vegetable because people use it in that way
So are Cucumbers, peppers, pumpkins, squash, zucchini, eggplant, avocados and olives.
Vegetables not only support weight loss, but also reduce the risk of gaining excess weight :star:
tipping point
Right amount
Balanced energy
optimal hormone functioon
Constant satiety
Wrong amount
irregular energy levels :warning:
dysfunction in hormones
increased hunger
The right timing :star:
Just switching most of the carb intake to dinner has a great benefit for fat loss
Eat protein (or nothing) before working out
If fat loss is your goal
Exercise in the morning :star:
Eat carbs after workout
keto diet
high fat low carbs
the body breaks down fat into molecules called ketones
Most cells can run on ketones but your brain (amongst others) requires glucose :black_flag:
Glucose can be made out of protein =
gluconeogenesis
The goal is to train your body to be more adaptable and use different energy sources :star:
Unlinke protein and fat, we can survive without carbohydrates :black_flag:
But that doesn't mean we can thrive :red_flag:
Fat
Saturated fat
'Saturated' with hydrogen
Long chain
animal fats
dairy
meat
Coconut fats
Palm oil
goat milk
12-22 carbon straws :black_flag:
Medium chain
6-10 carbon strains :black_flag:
coconut fats, palm oil and goat milks
Short chain 0-6 carbon strains :black_flag:
Mostly received through gut bacteria
butter
Missing an adequate amount shal do more harm than good
Unsaturated fat
Heeft een aantal dubbele bindingen tussen C-moleculen
Polyunsaturated fat
Poly = many
Essential
Omega 3 fatty acid
docosahexaenoic acid (DHA)
eicosapentanoic acid (EPA)
Help regulate appetite
Fish oil is very high in omega 3 :fire:
Tho much of the bioavailable omega-3s are lost in the conversion process :warning:
Omega 6
Being used as energy :fire:
Found in oils
primrose
borage
hemp
Butter
Very limited amount of potential allergens
Grass fed is 5 times more rih in CLA
The average diet contains an absurd amount of omega 6
Due to plant based oils
Highly processed :warning:
Omega 3 and 6 should be balanced
But the average rate in USA is 50:1 :warning:
Monounsaturated fat
Omega 7
lipokines
Control what other fats are doing :black_flag:
linki different organs and tissues to ensure optimal energy storage and utilization
Omega 9
Found in extra virgin oil
Good quality olive oil is sold in dark glass bottled
exposure to light and high temperatures makes it oxidate :warning:
Found in wild caught water fish
Have one bend in the straw :black_flag:
Popular sources
nutsolive oils
seeds
butter
Dietary fat
Is regarded as the enemy :red_cross:
Because the name implies it would stimulate body fat
However there are many dietary fats that actually aid fat loss
Water
Doesn't hold any calories but still has a huge impact on your metabolism
Glucagon and HGH are effected
water-induced thermogenesis
By drinking 17 ounces (0,5 liter) within a couple of minutes you can boost your metabolic rate by 30% :star:
increase occurs after 10 min and lasts a maximum of 30-40 min
burning an additional 25 calories.
Functions of water
Transport
communication
Composition
Osmosis
Fruits can add electrolytes :star:
Source
Tap water
56 pharmaceutical chemicals were found in tap water in Southern California :red_flag:
Because when people pee and poop this doesn't go completely out of the sewer system :explode:
Use a water filterr :star:
Fat
Alcohol
Is burned first
It is not possible to be stored as energy :black_flag:
Toxic
your system want to get rid of it first
Heavy drinkers (men > 3 women > 2)
More obesity
more visceral fat
Long term problems
The form that you drink matters
Red wine is one of the only sources that increases health
Be mindful of the quality tho :warning:
Antioxidants :fire:
Increase of friendly bacteria, if only 1,5 glass is consumed per day
Cocktails are just soda mixed with alchohol, which has an even worse effect on your metabolism
Liver damage
Brain games
Brain functions
Cerebrospinal fluid
Provides cushioning from shocks
Clreas out metabolic waste
Magnesium
Can potentiallty reverse brain aging by over nine years
Fat makes up 11 percent of the brain
Storage fat
= body fat
structural fats
provide cellular structure and technical support :fire:
Brain cells are wrapped in a fatty membrane
Allowing nutrients to flow in and out of the cell
Connection with stomach
Electrolytes
minerals that carry an electric charge
Help send signals throughout all of the braincells
Good fats
MCT
Have the special capability of crossing the BBB :unlock:
MCTs are quiclyu metabolized by the liver, prompting the production of ketones, those ketones offer an alternative fuel source to the glucose-impaired brain cells of Alzheimer patients :unlock:
Saturated fats
Are put in negative light, but the early development of your brain requires a lot of saturated fat :explode:
Breast milk is 50% saturated fats :!:
But after adulthood, the blood brain barrier gets more strict about which saturated fats to let through :lock:
Herbs
Cinnamon
Prevents tangling of proteins
reduces oxidative stress
improves overall health of neurons
Turmeric
slow down the aging of neurons :explode:
excavate heavy metals
Reduce inflammation in the brain
Mushrooms
Medicinal mushrooms
Phospholipides
= a type of fat that makes up very important brain connections. There are four populair subcategories
phosphatidylserine
short term
Ample foods include
Atlantic mackerel, tuna, chicken liver, chicken heart, turkey, beef white beans and soy lecithin
Acetylcholine
Recognizing patterns
Phosphatidylcholine
Explicit memory = 1/2 main types of long term memory
Omega
ALA
is an essential fatty acid, meaning that your body can't make it, so you must get it from the foods and beverages you consume
DHA
Your body can only make a small amount of DHA from other fatty acids, so you need to consume it directly from food or a supplement
Mostly found in
Fish oil
Caviar
EVOO
= oleocanthal rich extra virgin oil
Protects BBB
Autophagy = the brain's self-cleaning process
Brain cells produce waste
antioxidants help clean this
Hyperpermeable
helps prevent age related deletion of mitochondrial DNA
Eat 2-3 table spoons per day :star:
Sugar
The average American takes about 90 grams of added sugar per day :explode: The recommended dietary guideline is 30 :!!:
It is the main fuel source for your brain, so there are custom sugar gates in the BBB to allow glucose to pass :black_flag:
Insulin in the brain is very important
nutrient balance
reproduction
Cognition
memory
Neuroprotetective effects
Alzheimer and diabetes are closely related
alzheimer's disease is twice more frequent for type 2 diabetes patiens
the combination of the two is called type 3 diabetes
It's difficult to villinize because we have so many positive associations with it :lock:
Is often consumed without any supportive micronutrients
Addiction
Withdrawl symptoms occur
Teeth chattering
head shakes
tremors
similar dopamine response to cocaine
Tea
Spirulina
Artificial sweeteners
Diet coke
The sweet taste triggers an insuline response :warning:
Protect your brain
It was long believed that it was impossible to regenerate brain cells :lock:
However, it's been affirmed that the brain has a limited capacity to regenerate itself and create new brain cells in some areas of the brain :black_flag:
It is true that most of our brain cells are created in the womb :black_flag:
Another big part of neural cells are created during infancy
Mostly produced in the hippocampus :black_flag:
Take care of your cognitive function
Garlic
Spinach
Chocoloate
2 pieces per day can make a massive difference :fire:
Green tea
caffeine :!:
improves reaction time
increase attentiveness
reduce mental fatifgue
Unique amino acid called L-theanine
can go across the BBB
Increases alpha brain waves :fire:
Neurotransmitter GABA
reduces anxiety
Blackberries
Vitimin C, K and antioxidants
Spirulina
Broccoli
Vitiman K
Structural fats called
sphingolipids
Coffee
50-250 miligrams of cafein is the sweet spot :black_flag:
Probably the highest dietary antioxidant :fire:
Lion's mane
medicinal mushrooms
NGF = nerve growth factor
is essential in the regulation of growth, maintenance, proliferation, and survival of various brain cells
kan je kopen in capsules :star:
Spirulina
A true super food :fire:
Contains 70% protein
vitamine A, C, E, K en de B vitamines B1, B2 en B6 wich are easy to record
Balances out gut bacteria
Kan je kopen in capsules :star:
Alge
Mushrooms
reduce the risk of age-related cognitive impairment by upward of 50% :black_flag:
types
Shitake
oyster
golden
white button
Contains
potassium
copper
Fat loss essential #3 optimize hormone function
Magnesium rich foods
Spinach
Almond
Avocado
Required to make new mitochondria :fire:
B vitamins
Sulfur
56% of USA is magnesium deficient :red_flag:
Vital micronutrients
Antioxidants
Vitamins
enzymes
polyphenols
A substance that is found in many plants and gives some flowers, fruits, and vegetables their color. Polyphenols have antioxidant activity.
carotenoids
Pigments synthesized by plants, algae and photosynthetic bacteria
Genetic expression
We all have carry obesity genes, but in healthy people they are not expressed :black_flag:
Caused by diet
We collectively have 25000-35000 genes that we all share :black_flag:
80+ rule
at least 80% of your food intake should be real food :star:
Real food has a composition of nutrients that simply cannot by matched by artificial food
You should be able to recognize where it came from :recycle:
Fruits, nuts, dairy, eggs
20% is allowed to be 'fake'
Supplements
protein powder
sprouted graind bread
Sprouted grain bread is made from whole grains that have begun to sprout, or germinate. What you might think of as a grain is really a seed. :warning:
fake milk
snacks and treats
Foods
Blueberries
Cherries
Chocolate
Seeds
Eggs
Chicken
Duck
Contain up to 6 times more vitamin D than chicken eggs
people who are allergic to chicken eggs can often tolerate duck eggs :unlock:
Quail
turkey
Lean and fatty fish
Fatty fish
Includes essential fatty acids DHA and EPA
suppress the growth of body fat :star:
Almonds
Sea foods
Sea weed
Bevat enorme hoeveelheden calcium en
iodine
Coffee
Increase metabolism rates with 3-11%
Moderate coffee drinkers (1-4 cups) have a reduced amount of belly fat :star:
Reduced inflammation
Get the right stuff :star:
Organic
combined with healthy fats and herbs
MCT
stevia
Don't add trash :warning:
creamer
Tea
Green
Has a similair cafeine effect as coffee :star:
Stimulates fat burning
Black
Is from the same plant as green tea but it has a different fermentation process :black_flag:
Temporarily stimulates
catecholamines
= stress related hormone. But long term reduced cortisol :star:
Veggies
Micronutriens
Get less attention from dietists :red_cross:
Yet is just as important
there are hundreds, and still new ones being discovered :unlock:
Spices
Turmeric
Anti-inflammatory
curcumin
goes wel with scrambled eggs and soups
Ginger
Protection against liver disease :<3:
boost the
thermic effect
of food
burn more calories by digesting a meal
Salt
Good types of salt are without additives
Celtic salt
Redmond real salt
black Hawaiian salt
Himalayan salt
Many debates about salt being bad for your bloodpressure
Salt contains
Sodium 40%
Salt is our main source :black_flag:
Chloride 60%
Yet up to 2 teaspoons of salt per day won't hurt you :unlock:
Stimulates glucagon
Chapter 7 Food love languages
Your food choices are heavily influenced by your culture and your environment
Minorities have a lot more health issues :black_flag:
Poor people are just trying to survive
They have no interest in eating organically :lock:
Sharing meals with family leads to healthier food choices :black_flag:
Less soda
More fruit
It also helps to settle down after a long day of work :star:
Costs
Fastfood
elasticity for demand
The prices are made insanely cheap, so that they attract many returning customers :black_flag:
People always buy full menus, not just a single burger
Between 1995-2010 the US government spent $170 million dollar on the support of commodity crops that mostly end up in drive through restaurants :explode:
Organic food
isn't subsidized :explode:
Increase your level of exposure :star:
Participate (as a volunteer) in your community
Be the friendly face that uplifts people :star:
Choose a supportive environment :star:
Make slow change in your own neigbourhood :star:
Restaurants include labels
Grocery stores have an organic section
Fastfood places have healthy options
Vote with your dollar
Ethical consumption :star:
Provide exposure/awareness for people around :star:
Effect on mood/brain
The lower the blood sugar the higher rates of irritability :red_flag:
Adrenaline and cortisol get released :red_cross:
Amigdila takes care of :black_flag:
Social control
Perspective taking
Right and wrong
Patience, memory, positive rapport and impulse control :check:
Try to be aware of whenever you're not yourself, due to a lack of nutrition :star:
Chapter 8. Edible sleep
The importance of sleep
Memory
Immunological
remember how to fight virusses :fire:
Declarative
recall of facts
procedural memory
skills and procedures
Regulate DNA function
How your gut influences your sleep
90% of serotonin is produced in your gut :black_flag:
Is used to make melatonin
Microbione
determine the amount of calories you absorb from our food and how quickly and efficiently caloric fuel gets burned
Modulate inflammation and hormone function
Enterochromaffin cells
Interact with your bacteria cells and produce serotonin for us
Most of the melatonin is situated in the digestive tract :!:
Unlinke the popular belief that all is created in the pineal gland (in the brain)
Include in your dieat
Prebiotics
Certain supplements
trytophan rich foods
Are able to cross the BBB because of certain amino acids
Restrict yourself from
Chlorinated water
Antibiotic use
Sugar and artificial sweeteners
Increase serotonin in other ways
Massage
laugh
Socialize with loved ones
H. 9 Food o'clock
Intermittent fasting
Improves metabolic function
increases levels of
brain-derived
neurotropic factor
healthy development and survival of brain cells :fire:
More effective for retaining muscle mass :fire:
Boosts production of Human Growth Hormone
Breakfast is only something we started to do when heavy labour became a normal thing
H.10 Pre-Game: Smarter tools for lasting succes
Remember the basics
