personal notes from 'Brain Maker' by Dr David Perlmutter
6 keys to Restoring a Healthy Gut to Build a Healthy Brain
1) Probiotics and fermented foods
2) Go low carb and low meat protein. Embrace high-quality fat (6:48:10)
3) Take Resveratrol and enjoy 75% cocoa dark chocolate every day
4) choose foods rich in Prebiotics (7:11:00)
5) drink well-maintained filtered water
6) Fasting = brain power
1) choose fermented foods and foods rich in probiotics. 1/2 cups servings. 1-2 servings per day preferably from homemade food sources and not a costly probiotic supplement
2) Go low carb, low meat protein, and embrace high-quality fat (6:48:10). If you choose meat 3-4 times per week, choose clean antibiotic-free grass-fed 100% organic meats. Choose sustainably caught wild fish and see www.seafoodwatch.org for a list of fishing companies with the lowest levels of toxins.
3) Take a Resveratrol supplement 2x/day and enjoy 75% cocoa dark chocolate every day. polyphenol-rich flavenoids , such as dark chocolate, feed bifidobacteria which reduces C-reactive protein (systemic inflammation). Dark chocolate also increases blood flow to the brain . Resveratrol is a natural polyphenol found in grapes and is one of the great NRF2 activators. It slows down the aging process, boosts blood flow to the brain, promotes heart health, and curbs fat cells by inhibiting their development. It also has a favorable effect on gut bacteria
4) choose foods rich in Prebiotics. High-fiber foods feed beneficial bacteria and reduce systemic inflammation. 12+g prebiotics/day
5) drink well-maintained filtered water to remove chlorine and other toxins
6) Unleash the brain power of fasting. Fast for 25 hours once a month (fast from all food and drink unlimited water). Fast for 72 hours 4 times per year at the change of every season, or at the end of Sept, Dec, Mar, and June (for the 72 hour fasts, drink unlimited water and fast from all food except an olive oil celery bone broth soup)
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