The Ultimate Human with Gary Brecka - 60. Boost Mental Performance | Easy Steps to Reduce Brain Fog with Gary Brecka

Episode Date: May 9, 2024

Key takeaways you’ll learn in this episode: What causes Brain Fog? How inflammation and sleep impact brain function. Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines - go to https://www.theultimatehuman.com/ For more info on Gary, please click here: ⁠⁠https://linktr.ee/thegarybrecka ECHO GO PLUS HYDROGEN WATER BOTTLE http://echowater.com BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER https://bodyhealth.com/ultimate Have you ever walked from one room to the next and not remembered what you went to get? Gary Brecka is diving into the causes of brain fog; from viral infections and hormonal imbalances to poor lifestyle choices. You’ll learn the scientific research behind what triggers brain fog and how targeting inflammation through diet, sleep, and exercise can help you improve it! If you’re looking to enhance your mental clarity and optimize your health, listen in for actionable steps that you can implement today!  00:00 - What causes Brain Fog?  01:30 - How does inflammation impact the brain? 03:00 - What is the correlation between gut health and brain health? 03:30 - How much does sleep impact brain fog? Links Mentioned: Nature Neuroscience - Blood–brain barrier disruption and sustained systemic inflammation in individuals with long COVID-associated cognitive impairment Harvard Medicine - Inflammation and Brain Health National Library of Medicine - Influence of gut microbiota dysbiosis on brain function: a systematic review MDPI Open Access Journals - Physical Activity and Brain Health Gary Brecka: @garybrecka The Ultimate Human: @ultimatehumanpod Subscribe on YouTube: @ultimatehumanpodcast The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

Today we're diving deep into a topic that resonates with many around the globe. Brain fog. And many of you right now are accepting this as a consequence of aging, which it is not. Brain fog is often characterized as a cloud that impairs one's cognitive functions, manifesting in symptoms like confusion, poor short-term recall, forgetfulness, and a lack of focus and mental clarity. As we've discovered, brain fog is a complex symptom with Hello and welcome back to the Ultimate Human Podcast. Today we're diving deep into a topic that resonates with many around the globe, brain fog. Far from just occasional forgetfulness or having a bad day, brain fog represents a significant troubling symptom that's linked to a variety of biological processes and health conditions. We will explore what brain fog truly

entails, the scientific research backing it, and actionable ways to eradicate it from your life. Brain fog is often characterized as a cloud that impairs one's cognitive functions, manifesting in symptoms like confusion, poor short-term recall, forgetfulness, and a lack of focus and mental clarity. While it's not recognized as a clinical diagnosis on its own, it is a prominent symptom that may indicate deeper health issues,

and many of you right now are accepting this as a consequence of aging, which it is not. According to research, including a significant study published in the Journal of Clinical Medicine, brain fog is frequently reported by patients recovering from viral infections, which shows considerable correlation with systemic inflammation and immune dysregulation. The causative factors of brain fog are diverse and range from lifestyle choices to more complex medical conditions, including inadequate sleep, poor dietary habits, chronic stress, and hormonal imbalances. Acute triggers can also include long-term effects from infections,

prominently seen in post-viral syndromes like those following COVID-19. Recent studies have offered new insights into brain fog. There was a pivotal study in nature and neuroscience which linked metabolic disruptions in post-COVID patients to significant cognitive impairments, underscoring the impact of pathogen-induced changes in the brain. Additionally, hormonal fluctuations, particularly during menopause or resulting from thyroid dysfunction, have been implicated in cognitive disruptions, including brain fog. Research in endocrine connections elaborates on how fluctuations in estrogen and thyroid hormones can significantly impair cognitive clarity. Further advancements in neurology point to the inflammatory process

within the brain as a potential contributor to brain fog. A notable article in the Harvard Medical Review suggests that inflammation of brain cells might play a crucial role in cognitive cloudiness. This indicates that targeting inflammation through treatments could be beneficial, and furthermore, this emerging body of research emphasizes the importance of the gut-brain access in cognitive health. A comprehensive study in gastroenterology reported that the state of the gut health directly influenced brain function, proposing that dietary adjustments in the gut could significantly clear brain fog by improving the gut microbiota. With these insights, we can approach brain fog with a multifaceted strategy focusing on its various contributing factors. Sleep hygiene emerges as a critical element,

one of the reasons why I'm hosting a sleep challenge this coming month. Consistent research supports the importance of maintaining regular sleep patterns to sustain optimal brain health. The Sleep Research Society noted that adults who achieve seven to nine hours of sleep per night display fewer cognitive issues, highlighting the direct link between sleep quality and cognitive clarity. Nutrition also holds a key role in managing brain fog. An anti-inflammatory diet abundant in omega-3 fatty acids, antioxidants, and probiotics has been shown to enhance cognitive function and reduce symptoms of brain fog as detailed in the Nutritional Neuroscience article in 2023. Engaging in regular physical activity and physical exercise, incorporating mind-body

practices like yoga, meditation can also significantly boost mental clarity and your cognitive function. According to a study published in the journal Brain Sciences, regular engagement in physical activity increases neuroplasticity, which is crucial in fighting off brain fog. As we've discovered, brain fog is a complex symptom with numerous underlying causes. By deepening our understanding and applying targeted lifestyle changes, we can effectively clear brain fog. Each step towards improved health

not only sharpens your cognitive abilities, but enhances your overall wellbeing. Thank you for tuning in to The Ultimate Human. For more insights on optimizing your health, make sure you subscribe to our podcast. And remember folks, it's just science.