Importance of Diet

• Diet is essential for health; influences nutrient consumption and toxicity.

• Key question: Do I love it, and does it love me back?

Dr. Daniel Amen

• 70-year-old psychiatrist, bestselling author, and brain health expert.

• Scanned over 250,000 brains, linking diet to brain and overall health.

• Co-founded Amen Clinic for personalized brain health assessments.

• Recognized the link between diet, obesity, and brain health impacting a large portion of the global population.

Key Foods for Longevity and Brain Health

1. Ancient Healing Foods

• Saffron: Mood elevator, antidepressant properties.

• Garlic: Fights colds, boosts heart health; rich in antioxidants.

• Ginger: Aids digestion and reduces inflammation.

• Turmeric: Anti-inflammatory; may reduce Alzheimer's risk by decreasing brain plaques.

2. Green Leafy Vegetables

• Aim for 6-7 servings daily, including:

  • Spinach, Broccoli, Kale: High in vitamins, minerals, and fiber.

  • Broccoli: Contains sulforaphane; boosts cognitive function, detoxifies.

  • Fiber: Essential for gut health and longevity; recommended at least three servings daily.

  • Cruciferous Veggies: Aids liver detox; stabilizes blood sugar.

3. Healthy Fats and Oils

• Healthy fats do not make you fat; sugar does.

• Avocados: Rich in monounsaturated fats, reduce inflammation.

• Nuts and Seeds: Macadamia nuts, hemp seeds—high in nutrients, support weight loss, and reduce inflammation.

• Olive Oil: Antioxidant-rich; avoid cooking at high temperatures.

• Coconut Oil: Recommended for cooking due to stability.

4. Organic Meat

• Omega-3 fatty acids: Essential for brain health; consume sustainably sourced fish.

• Salmon and Scallops: Rich in omega-3s; lower blood pressure, improve heart health.

• Emphasize healthy cooking methods for meat.

5. Fruits for Brain Power

• Blueberries: Linked to cognitive benefits, delay aging by years; rich in phytonutrients; supports gut health.

• Apples and Pomegranates: Anti-inflammatory; promote longevity and fight tumors; enjoy whole rather than juiced.

Smart Carbohydrates

• Low glycemic, colorful phytonutrients; limit simple carbohydrates.

• Butternut Squash: Antioxidant-rich; promotes heart and eye health.

• Dark Chocolate: Enhances cerebral blood flow and may aid neurodegenerative disease.

Overall Health Focus

• Diet combines high-fiber, organic, unprocessed, and low-glycemic foods.

• Incorporate 12-hour fasting for weight loss and brain function.

• Avoid foods that cause inflammation and lower lifespan.

Additional Resources

• Watch David Sinclair's video about inflammation and longevity.