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Successful
Aging
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Successful Aging Schedule
November | Longevity Overview |
December | Deep Fitness & Strength |
January | Mental, Emotional Health and Positive Psychology |
February | Vascular and Heart Health |
March | Sleep |
April | Metabolic Health and Diabetes |
May | Memory and Brain Health |
June | Gut Health |
August | Superfoods and Nutrition |
September | Immune System Health and Cancer Prevention |
Predictors of Dementia Risk
Neuro-
Cognitive
Testing
Alzheimer’s Disease Begins in Our 40s!
Alzheimer’s Disease Begins in Our 40s!
Stages of Dementia
Early | Later | Late |
Difficulty remembering names, recent conversations, recent events. Apathy and depression | Impaired communication, Disorientation, Confusion, Poor judgment | Difficulty speaking, swallowing and walking |
Age 70 - forgetful
Age 75 - dementia
Age 80 - total care
Age 85 - deceased
Age 70 - active at church
Age 75 - volunteering for PTO
Age 80 - saxophone lessons
Age 85 - playing in jazz band
Flavonoids
Flavanols particularly healthy
Pesticides contribute to Alzheimer’s
Where Are the Toxins? Animal Products.
An Antidote to Poisonous PM2.5?
Grow Your Own Broccoli Sprouts!
10X to 100X the Sulforaphane Content!
How to boost BDNF?
HIIT - High Intensity Interval Training | Aerobic exercise with mini-sprints is one of the most powerful things we can do to boost BDNF. |
Norwegian 4x4x4 HIIT protocol once per week | 4 sets of intense exercise at the highest heart rate you can maintain for 4 minutes, with 4 minutes of recovery between each set |
Spinning Class or High Intensity Cycling | Six 40-second bursts of maximum speed increased every metric of circulating BDNF by four to five times more than prolonged, low-intensity cycling |
Dancing Twice a week for 90 minutes | After 6 months of dancing twice a week, older adults' brain volumes increased in areas for memory, and BDNF levels rose. |
Hot Tub or Bath | 20-minute hot water soak at 42°C (108°F) increased BDNF by ⅔. |
Sauna 3-4 X a week for 10 weeks | 20-minute sauna at 80°C (176°F) boosts BDNF |
Food | High flavonoid fruits & vegetables, Nuts. Cocoa powder, rye groats |
Algae-based DHA Omega 3 | 2-4 grams per day improved BDNF levels |
Low Fat | Avoid saturated fat and fat in general, because these can reduce BDNF. |
How to boost BDNF?
Rye Groats boosted BDNF by 33% in 1 day.
Best Exercise = Whatever You Will Do the Most Of
✅ Raise heart rate
✅ Break a sweat
✅ Outdoors
✅ Year-round
✅ Social
✅ Moderate intensity exercise
✅ Strength training 2X per week
✅ Thigh muscles
✅ Fun
Sit Less, Stand More
Yoga: a Big Win-Win
Group Hiking: another Big Win-Win
Some Major Points from sleep research
Sleep Hygiene Tips
What can improve memory and brain function right now?
What can improve memory and brain function right now?
Berries
Aerobic Exercise
30 minutes
Sleep 7-8 hours
Soy products
Green tea
Green leafy vegetables
How can we incorporate all these insights into my life?
How to achieve optimal brain health every morning
Breakfast | Breakfast grain bowl (with rye groats) + nut + berries or superfood smoothie w/ dark greens + berries. Use soymilk. Drink water, green tea, 1 tbsp natural undutched cocoa powder to your smoothie or tea |
Supplements | Vitamin B12 1 mg daily, Vitamin D3 2000 iu daily, Algae-based DHA Omega 3, 1-3 grams daily |
Walk | Get your morning walk. Goal: more than 7000 steps per day. |
How to achieve optimal brain health every afternoon
Lunch | Colorful bowl with lots of dark green leafy veggies Arugula, collards, cooked kale |
Movement | Keep moving, walking, climbing throughout the day |
Exercise | During your workout at least once per week, do shorter bursts of all out effort (while avoiding injury!). This boosts BDNF |
Low Fat | Avoid saturated fat and fat in general, because fat can reduce BDNF. |
How to achieve optimal brain health every evening
Dinner | Soy, veggies, fruit. Low calorie density means slimmer waist means bigger brain |
Walk | After dinner walk or exercise to burn calories and reduce insulin resistance. |
Sauna | 20-30 minutes 3+ times per week |
Fasting | Eat no calories from 7pm until breakfast. |
Bedtime | Consistent, meditative slow nasal breathing |
Your Assignment
Get Advanced Blood Work to Assess Your Risk of Dementia
Get an Advanced Cognitive Assessment
30-40 minute test. Measures 22 Cognitive Skills in 5 Cognitive Domains. $9 per assessment
https://teamsherzai.outgrow.us/bha
https://docs.google.com/presentation/d/1-qsux2m882-o_ji181zH5BCcMPtjGk-M5cwIortbuII/edit?usp=sharing
Brain-Healthy Behaviors | | Brain-Unhealthy Behaviors |
Plant-based meals | | Processed foods, meat |
Green tea, Undutched cocoa, Black coffee | | Sugar-sweetened beverages |
Low salt | | High salt |
Berries, Dark greens, Broccoli, Onions | | Saturated fat |
Active > 10,000 steps | | Sedentary lifestyle |
“Sprints” or bursts of higher exertion | | Slow activity |
Strength training 2+ times per week | | No strength training |
Thinner Waist < 37 inches men, Waist < 32 inches women | | Overweight Waist > 40 inches men, Waist > 35 inches women |
Normal glucose, lipids, homocysteine, inflammation | | Elevated glucose, lipids, homocysteine, inflammation |
Clean air | | Smoking, Exhaust |
Morning | |
Breakfast | Breakfast grain bowl (with rye groats) + nut + berries or superfood smoothie w/ dark greens + berries. Use soymilk. Drink water, green tea, 1 tbsp natural undutched cocoa powder to your smoothie or tea |
Supplements | Vitamin B12 1 mg daily, Vitamin D3 2000 iu daily, Algae-based DHA Omega 3, 1-3 grams daily |
Walk | Get your morning walk. Goal: more than 7000 steps per day. |
Afternoon | |
Lunch | Colorful bowl with lots of dark green leafy veggies, arugula, collards, cooked kale |
Movement | Keep moving, walking, climbing throughout the day |
Exercise | During your workout at least once per week, do shorter bursts of all out effort (while avoiding injury!). This boosts BDNF |
Low Fat | Avoid saturated fat and fat in general, because fat can reduce BDNF. |
Evening | |
Dinner | Soy, veggies, fruit. Low calorie density means slimmer waist means bigger brain |
Walk | After dinner walk or exercise to burn calories and reduce insulin resistance. |
Sauna | 20-30 minutes 3+ times per week |
Fasting | Eat no calories from 7pm until breakfast. |
Bedtime | Consistent, meditative slow nasal breathing |
Write down every brain healthy thing you did for a week
| Morning | Afternoon | Evening |
Mon | | | |
Tue | | | |
Wed | | | |
Thu | | | |
Fri | | | |
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Sun | | | |
Email Dave Your Results
81
dave@progressive.health