Seven Keys to UltraWellness
-optimize nutrition
-balance hormones
-cool off inflammation
-fix digestion
-enhance detoxification
-boost energy metabolism
-calm your mind
Key One: Optimize Nutrition
-essential fats: omega-3 fats control gene function, regulate immune system, improve metabolism and are vital components of cell membranes (without omega-3 fats proper messages between cells cannot be communicated)
-two most important forms: EPA and DHA (60% of brain is made up of DHA)
-omega-3 (and other) fats: build all cell membranes (along with other fats - phospholipids PC and PS), reduce inflammation, balance blood sugar and increase activity of BDNF (brain fertilizer that stimulates new cell growth and cell connections)
-cell membranes are made of fatty acids (EPA and DHA - fish oil, not shortening and lard), phospholipids (PC and PS - soybeans, peanuts, lentils, sesame and flaxseeds), cholesterol (glue between molecules - eggs, shrimp, poultry), protein (receptors, transporters, gates, etc. - legumes, whole grains, nuts, seeds, eggs, poultry, meat and dairy)
-phospholipids are the most abundant fats in cell membranes
-PS improves memory and cognitive function, boosts mood and reduces stress
-PC helps make new brain cells, boosts detox, reduces cortisol (stress hormone that causes harm to brain)
-contains choline (essential for producing acetylcholine - one of the major neurotransmitters)
Protein and Amino Acids (building blocks of neurotransmitters)
-eight essential amino acids (tryptophan, phenylalanine, valine, isoleucine, methione, threonine, leucine and lysine) build thousands of molecules in body
-four key neurotransmitters
-dopamine (and epinephrine/norepinephrine) - getting focused
-built from amino acid tyrosine (which comes from phenylalanine). found in high quality proteins (beans, nuts, seeds, fish, eggs)
-serotonin - staying happy
-built from amino acid tryptophan. depleted by cortisol (stress), B6 deficiency, magnesium deficiency and high-sugar diets
-GABA - getting relaxed
-boosted by taurine. theanine (green tea), inositol (B vitamin), B3, B6, B12 and magnesium also help boost GABA production
-acetlycholine - learning and remembering
-built from choline (B vitamin) with help of B5 (pantothenic acid). found in eggs and soy lecithin
Carbohydrates (Whole Foods)
-avoid over-processed, refined, sugary white foods
-stick to real, whole,nourishing plant foods (which are composed of mostly carbohydrates)
-contain all essential vitamins and minerals for body (except B12) and fibers (which normalize digestion and slow absorbtion of sugars and fats into body) and phytonutrients (healing compounds made by plants - help against aging, obesity, brain damage and more)
Vitamins and Minerals
-vitamins: vitamin A, carotenoids, vitamin D, vitamin E, vitamin K, vitamin C, B1 (thiamin), B2 (riboflavin), B3( niacin), B5 (pantothenic acid), B6 (folic acid), B12, biotin, choline, inositol
-minerals: (in large amounts) calcium, chloride, magnesium, phosphorus, potassium, sodium, sulfur. (in trade amounts) copper, iodine, iron, manganese, molybdenum, selenium, vanadium, zinc, boron, chromium, silicon
-amino acids: tryptophan, methione, phenylalanine, threonine, valine, leucine, isoleucine, lysine
-fatty acids: (omega-6) linoleic acid, gamma linoleic acid (GLA), (omega-3) alpha linoleic acid (ALA), eicosapentanoic acid (EPA), docosahexaenoic acid (DHA)
Methylation (B12, B6, folate - sulfur for sulfation - broccoli, garlic, fish, etc.,)
-keeps DNA working (protects and repairs)
-helps neurotransmitters
-major antioxidant system
-key to detoxification
-cools inflammation
Vitamin D Deficiencies (80%-100% of vitamin D comes from sunlight):
-increase chances of depression, poor cognitive function and dementia
-are associated with seasonal affective disorder
-increase brain inflammation
Magnesium can help with:
-anxiety, migraines, chronic fatigue, insomnia and more (most powerful relaxation mineral)
Optimize Nutrition
-essential fats - DHA, EPA, PC and PS
-amino acids - help produce neurotransmitters
-carbohydrates - phytonutrients, vitamins, minerals, fiber
-methylation/sulfation - folate, B6, B12, sulfur
-vitamin D - prevent disease
-magnesium - relaxation
-selenium - promotes happy, healthy brain
Key Two: Balance Hormones
-three main communication systems
-neurotransmitters (dopamine, epinephrine, norepinephrine, serotonin, GABA and acetylcholine)
-hormones (messengers of the endocrine system)
-cytokines (messengers of the immune system)
Command Center - hypothalamus and pituitary glands control:
-stress response (adrenal gland), blood-sugar balance (pancreas), thyroid hormone (thyroid gland), sexual behavior (reproductive organs)
Insulin (from sugar)
-major control hormone and storage (of fat)
-too much leads to moods and behavior disturbances
-acts on brain to increase appetite (for more sugar)
-increases bad cholesterol, chances of blood clot (heart attack and stroke)
-stimulates growth of cancer cells
-increases inflammation and oxidative stress
-decreases B6 and folate levels
Thyroid Gland (poor function symptoms)
-fatigue, sluggishness, depression, memory loss, insomnia and more
Key Three: Cool Off Inflammation
-main causes
-diet (sugar, refined flours, trans and saturated fats)
-food allergies (most common include gluten (wheat barely, rye, oats, spelt, triticale, kamut) dairy, corn, eggs, soy, nuts, nightshades (tomatoes, bell peppers, potatoes, eggplant), citrus and yeast)
-toxins (mercury, pesticides and 85,000 other toxins in environment)
-sedentary lifestyle
-inadequate sleep
Key Four: Fix Digestion
-gut's job: breakdown food (with help of stomach acid, digestive enzymes and bile), let good stuff in (amino acids, fats, sugars, vitamins, minerals through one-cell thick wall), keep bad stuff out ( toxins, bugs, chemicals), make stuff (about 3 pounds of bacteria, balance gut ecosystem) and protection (makes up 60% of total immube system
Key Five: Enhance Detoxification
-
eating two cups of kale or cabbage will supercharge detox system
-most important detox/antioxidant - glutathione (sulfation)
-free radicals from toxins lead to oxidative stress, which leads to damage of mitochondria (cell's energy factory), which in turn leads to overexcitation of cells and inflammation, utlimately leading to cell death
Glutathione (composed to cysteine, glycine, glutamine)
-sulfur chemical groups it contains help discard free radicals and toxins
-comes from garlic, onions, cruciferious vegetables, most forms of protiens
-recycles antioxidants, gets rid of toxins
-critical in helping immune system
-NAC (n-acetylcholine), alpha lipoic acid, milk thistle help your body produce more glutathione
Key Six: Boost Energy Metabolism (brain uses most energy and has most mitochondria)
-lipoic acid, acetyl-L-carnitine, CoQ10 and NADH help repair damage to mitochondria and protect neurons
Metabolic Tune-Up
-problems with mitochondrial enzymes - produce less energy and more free radicals and oxidative stress
-vitamins and minerals such as B3, B2, magnesium, D-ribose, coenzyme Q10, NAC, acetyl-L-carnitine, lipoic acid and NADH help enzymes work better
-zinc, copper and manganese are needed for function of superoxide dismutase (most powerful antioxidant), selenium for function of glutathione peroxidase
-combinations of antioxidants soak up free radicals and prevent overproduction of oxidants from mitochondria
-phospholipids and EPA and DHA repair and rebuild mitochondrial membrane
Resveratrol (from grapes, peanuts, berries, chinese herb/giant knotweed)
-increases insulin sensitivity (better blood-sugar control)
-reduces insulin-like growth factor-1 (IGF-1), which promotes cancer
-increases AMP (controls insulin sensitivity, can prevent diabetes)
-increases PGC-1 activity (signals genes that improve blood-sugar control and improves mitochondrial function)
-increases number of mitochondria produced by cells
-improves motor function
-opposing effects of aging (modified 144 out of 153 netabolic pathways in studies)
Key Seven: Calm Mind (A human being is part of a whole, called by us the "Universe," a part limited in time and space..." Albert Einstein (Ideas and Opinions, 1954)
-chronic stress affects the autonomic functions negatively, including:
-control of blood pressure and electrolyte balance
-control of energy metabolism and metabolic rate
-regulation of body temperature
-control of reproduction and sleep cycle
-regulation of stress response
- over time, chronic stress:
-increases inflammation
-reduces acetylcholine (natural relaxant and anti-inflammatory, memory enhancing neurotransmitter)
-damages hippocampus (leads to memory loss and mood disorders)
-increases "excito-toxicity" leading to cell death
-reduces serotonin levels and BDNF (the brain's healing and repair factory)
-among other things...
The Six-Week Program
-foods to avoid: sugars (in ANY form - high-fructose corn syrup, sugar-laden foods, flour products, liquid sugar, artificial sweeteners and sugar alcohols), toxic fats (trans or hydrogenated fats, processed oils, fat substitutes, fried foods), additives and chemicals (foods with labels, artificial flavors, colors, additives/preservatives), caffeine, alcohol, gluten and dairy
-foods to eat: real, whole, raw oils (extra virgin olive oil - unrefined or expeller pressed seasame oil for high temp cooking), proteins (beans, legumes, nuts, seeds, omega-3 eggs), carbs (meals high in low-glycemic/slow sugar release - lots of fiber, little starch)
-phytonutrients (healing, anti-inflammatory, antioxidant, detox foods)
-anti-inflammatory - wild fish and other omega-3 fats, red and purple berries (polyphenols), dark leafy vegetables, orange sweet potatoes, nuts
-antioxidant/energy - orange and yellow vegetables, berries, beets, grapes, pomegranate, purple grapes, blue berries, bilberries, cranberries, cherries
-detoxification - broccoli, kale, collards, cauliflower, green tea, cilantro, garlic, artichoke, cocoa
-hormone balance - whole soy foods, ground flax seeds
Supplements (GMP, 3rd party analysis, no unecessary additives)
-multivitamin and mineral
-mixed carotenes (alpha, beta, lutein, cryptoxanthin and zeaxanthin) - 15K-25K IU
-vitamin A (preformed retinol) 1K-2K IU
-vitamin D3 400-800 IU
-mixed tocopherols (vitamin E, d-alpha, gamma, and delta) 400 IU
-vitamin C (mixed buffered mineral ascorbates) 500-1000 mg
-vitamin K1 30 mcg
-B1 (thiamine) 25-50 mg
-B2 (riboflavin) 25-50 mg
-B3 (niacin) 50-100 mg
-B6 (pyridoxyl-5-phosphate) 25-50 mg
-folic acid (mixed folic acid and methyl-sulfate) 800 mcg
-B12 (methylcobalamin) 500-1000 mcg
-biotin 150-1000 mcg
-pantothenic acid 100-500 mg
-iodine 25-75 mcg
-zinc (amino acid chelate) 10-30mg
-selenium (selenomethionine) 100-200 mcg
-copper 1 mg
-manganese 5 mg
-chromium (chromium polynicotinate) 100-200 mcg
-molybdenum 25-75 mcg
-potassium 50-100 mg
-boron 1 mg
-vanadium 50 mcg
-inositol 25-50 mg
-choline 100-200 mg
-iron (as chelate) 8-12 mg (menstrating women)
-calcium and magnesium
-calcium citrate 600-800 mg
-magnesium amino acid chelate (aspartate, glycinate, ascorbate, taurate, citrate) 400-600 mg
-vitamin D3
-vitamin D3 (cholecalciferol) 2000 IU
-omega-3 fatty acids
-fish oil (EPA/DHA - 300/200) 1000 mg (twice a day)
-methylation factors/B-complex
-folate/folic acid (half from 5-MTHF/L-methyl-folate) 800 mcg
-B6 (pyridoxine) 50 mg
-B12 (half from methylcobalamin) 1000 mcg
Preparation Week (items to eliminate)
-caffeine
-processed and refined carbs and sugars
-high-fructose corn syrup
-hydrogenated fats and trans fats
-processed and packaged foods
-alcohol
The UltraMind Solution (schedule outline)
-morning (wake up at least 90 minutes before you need to leave the house)
-soft-belly breathing upon waking (http://www.annieappleseedproject.org/sofmed.html) - also a good time for dream recollection
-engage in physical exercise, relaxation or brain exercise
-drink one cup of green tea
-breakfast (7AM-9AM)
-take first dose of vitamins
-soft-belly breathing
-eat breakfast (i.e, omega-3 eggs, protein shake, gluten-free whole grain toast with nutter butter and fruit)
-AM snack (10AM-11AM)
-protein-rich snack (i.e, handful of nuts or seeds, fresh fruit)
-lunch (12PM-1PM)
-soft-belly breathing
-eat lunch (i.e, two cups of vegetables, half cup of brown rice)
-PM snack (2PM-3PM)
-protein-rich snack (i.e, nuts, seeds, fruits), protein shake
-dinner (5PM-7PM)
-30 minutes of physical activity before dinner (walking, bicycling, work-out, etc.)
-soft-belly breathing
-take second dose of vitamins
-eat dinner (i.e, two cups of vegetables, half cup of whole grains)
-evening (before sleep)
-20-30 minutes of relaxation (reading, meditating, etc.)
-soft-belly breathing
Summary of the Six-Week Plan
-eat healthy (diet rich in healthy fats, slowly released, low-glycemic load, high fiber carbs, plant proteins, phytonutrients)
-supplements
-exercise
-relaxation
-green living (limit exposure to and use of harsh chemicals)
-sleep
Get Rid of the Bad
-poor diet, stress, toxins, allergens, bugs
Add the Good
-high-quality food, vitamins and minerals, water, air, light, exercise, sleep, deep relaxation, rhythm, love, community, connection, meaning and purpose
