Ikigai (ee-key-guy) is a Japanese concept that combines the terms iki , meaning “alive” or “life,” and gai , meaning “benefit” or “worth.”

Meaning Of Ikigai

The concept of ikigai is said to have evolved from the basic health and wellness principles of traditional Japanese medicine. This medical tradition holds that physical wellbeing is affected by one’s mental–emotional health and sense of <a href="https://positivepsychology.com/find-your-purpose-of-life/">purpose in life </a>.Japanese psychologist Michiko Kumano (2017) has said that ikigai is a state of wellbeing that arises from devotion to activities one enjoys, which also brings a sense of fulfillment.

What Is the Japanese Concept Ikigai?

Adapted from PositivePsychology.com’s Toolkit, 2020 As this diagram shows, ikigai holds the central position and involves four major spheres of interest and how they might overlap in one’s life. In trying to determine your own personal ikigai  with the help of such a diagram, you would fill in each sphere with its appropriate content based on your own experiences, self-knowledge, and understanding of the world.Some of the content that would go into these spheres might come easily to you. Other content might take more time and self-reflection.

The Ikigai Diagram: A Philosophical Perspective

This sphere includes what we do or experience that brings us the most joy in life and makes us feel most alive and fulfilled. What we love in this sense might be sailing, writing poetry, rock climbing, singing in a rock band, reading historical novels, spending leisure time with friends, etc. What is important is that we allow ourselves to think deeply about what we love, without any concern for whether we are good at it, whether the world needs it, or if we can get paid for doing it.

You Love It

This sphere includes anything you are particularly good at, such as skills you’ve learned, hobbies you’ve pursued, talents you’ve shown since an early age, etc. What you are good at might be, for example, playing the piano, being empathic, public speaking, sports, brain surgery, or painting portraits. This sphere encompasses talents or capabilities, whether or not you are passionate about them, whether the world needs them, or if you can get paid for them.

You Are Great at It

The “world” here might be humanity as a whole, a small community you are in touch with, or anything in between. What the world needs might be based on your impressions or needs expressed by others. The world’s needs might include skilled nursing, clean water, home heating, election day volunteers, or improved police training. This domain of ikigai connects most explicitly with other people and doing good for them, beyond one’s own needs.

The World Needs It

This dimension of the diagram also refers to the world or society at large, in that it involves what someone else is willing to pay you for or “what the market will bear.” You might be passionate about writing poetry or very good at rock climbing, but this does not necessarily mean you can get paid for it. Whether you can get paid for your passions or talents depends on factors such as the state of the economy, whether your passions/talents are in demand, etc. It is further noted that according to this diagram:

You Are Paid for It

Ikigai is a book which will give you a life lessons and also tell you tips to earn money and focus on it!

Ikigai (ee-key-guy) is a Japanese concept for that which gives your life worth, meaning, or purpose. We delve into the philosophy behind it.

personaldevelopment

Personal Development

health

Health

problemsolving

Problem Solving

communication

Communication

The Philosophy of Ikigai: 3 Examples About Finding Purpose

Several seemingly unrelated conditions might be related to the health of one’s gut flora.ADD, ASD, dyslexia, schizophrenia, epilepsy, and asthma among others.

GAPS Conditions

If your gut biome is unhealthy foods will be broken down improperly. This leads to deficiencies in certain nutrients as well as toxicity in the blood stream

Toxic Load

If your mothers got flora was unhealthy or you were born via C-section you likely did not develop good gut flora as an infant.Breastmilk also transfers vital bacteria into the system of an infant. Formula impairs the development of a proper gut biome an infant.Antibiotics often damage the beneficial flora while several types of bad bacteria and fungus are unaffected, leading to an imbalance.Different foods feed different species of our gut flora. Eating too much sugars and processed carbohydrates feed certain species especially candida.

Causes Of Gut Biome Imbalance

ADD and ASD among other conditions may be caused by a gut imbalance among infants.Improper gut flora causes certain nutrient deficiencies and a higher toxic load. Depending on the exact nutrients or toxins in the system, different parts of an infants brain may not develop properly.This could lead to several different developmental disorders.Fixing your gut biome can relieve symptoms of these conditions.You inherit your gut flora from your mother (whose gut flora is impacted by your father during intercourse). Therefore, these problems might run in families without necessarily being genetic.

Hypothesis/Theory: 

Avoid lactose and casein, which are found in milk. Casein if broken down improperly turns into casomorphin, which is an opiate.Similarly, gluten if broken down improperly creates gluteomorphin, another opiate.Starch, in those with a gut imbalance, is a great source of food for the abnormal gut flora. Although once removed and the gut can heal, starch may be reintroduced.Disaccharides (double sugars) require certain enzymes to be broken down into single sugars. If you don’t have enough good bacteria, The disaccharides are digested by pathogenic bacteria, and broken down into toxins.

What To Avoid Eating

Processed foods lose a lot of nutritional value, and gain much that is harmful.Fats that have been heated can turn into trans fats, which replace other unsaturated fats in our cell structure, but leave the cells unable to do their proper job. This causes a plethora of problems.Acrylamide is a neurotoxin found in several kinds of baked goods, and fried starchy foods as well as instant coffee.Enriched flours have lost many nutrients and have harmful preservatives and pesticides.Soy impairs mineral absorption and reduces thyroid function. It also has toxic levels of aluminum and nitrates.

What to Avoid Eating Pt. 2: Processed Foods

The introductory diet deals with those who have constipation or diarrhea as well as specific food intolerances such as dairy or eggs.The following sections are for those without obvious signs of gastric distress.

For those with poor digestion:

Meats and animal products contain the highest continent of vitamins, amino acids, nourishing fats, and many other nutrients and minerals we need.Organ meat, eggs, and fish liver oil are especially good for you.Meat should be fresh or frozen but not preserved. Sausages should only be made of full fat meat, and seasonings such as salt, pepper or other herbs.Eggs are extremely nutritious and require very little digestion.

What To Eat: Meat

One should eat large quantities of fresh organic non-starchy vegetables. Everyone knows vegetables are good for you.You might be sensitive to nightshades (tomatoes peppers eggplants etc.). Avoid them initially and you may lose your sensitivity over time.Meat digestion often leads to acidity which can be combated by eating raw vegetables.

Foods To Eat: Vegetables

All fresh or cooked fruit is great. If bought dried or frozen ensure nothing has been added.erries are wonderful sources of nutrition.Ensure that your fruit is ripe. Unripe fruit has starch which is a disaccharide and must be avoided. For example, bananas should have brown spots.Fruit can interfere with the digestion of meat and should be eaten in between meals. With the exception of lemons, sour apples and avocados.

Foods To Eat: Fruit

Nuts and Seeds: Should not be roasted, salted, coated or processed in any way. Many instances of allergies are caused by contamination instead of the nut itself. Certain seeds should be soaked in water for ~12 hours to aid in digestion. Beans: only certain beans are allowed. They are dried white or haricot beans, lima beans, string beans, lentils and split peas. Lentils, peas and dried beans must be soaked in water for 12 hours. Honey is the best sweetener, but should be used sparingly especially when starting out. Salt should be unprocessed sea salt or Himalayan.

Foods to Eat: Misc

Vegetable oils become unhealthy when brought to a high temperature. Therefore cooking and baking should only be done with Animal Fats such as lard, butter or ghee. Vegetable oils should be cold-pressed and only used cold, such as in a salad dressing.

What to Eat: Fats and Oils

Lots of Water. Drink when you wake and in between meals. Water with meals can impede digestion. Avoid unfiltered tap water.Weak coffee and tea: these must be freshly made. Herbal teas should not be bought in commercially available mixes.Freshly pressed fruit and vegetable juices. Avoid commercially available juices.Meat/fish stock is good to drink and very nutritious. Alcohol: Drink in small quantities only on special occasions. Good options are: dry wine, gin, tequila, vodka, and whisky. Beer has too much starch. Cordials have too much sugar.

What to Drink

The reasoning and evidence is provided in the book. There is also information about supplementation and probiotics as well as recipes and strategies to get stubborn kids to transition onto this diet. There is a lot of information about the immune system, eating disorders, constipation and diarrhea, and other topics.

Much More:

I was diagnosed with ADD and ASD as a child and was recently recommended this book by my nutritionist. 

Dr. Natasha Campbell-McBride set up The Cambridge Nutrition Clinic in 1998. As a parent of a child diagnosed with learning disabilities, she is acutely aware of the difficulties facing other parents like her, and she has devoted much of her time to helping these families. She realized that nutrition played a critical role in helping children and adults to overcome their disabilities, and has pioneered the use of probiotics in this field. Her willingness to share her knowledge has resulted in her contributing to many publications, as well as presenting at numerous seminars and conferences on the subjects of learning disabilities and digestive disorders. Her book Gut and Psychology Syndrome captures her experience and knowledge, incorporating her most recent work. She believes that the link between learning disabilities, the food and drink that we take, and the condition of our digestive system is absolute, and the results of her work have supported her position on this subject. In her clinic, parents discuss all aspects of their child's condition, confident in the knowledge that they are not only talking to a professional but to a parent who has lived their experience. Her deep understanding of the challenges they face puts her advice in a class of its own.

food

Food

mentalhealth

Mental Health

books

Books

Dr. Natasha Campbell-McBride set up The Cambridge Nutrition Clinic in 1998. As a parent of a child diagnosed with learning disabilities, she is acutely aware of the difficulties facing other parents like her, and she has devoted much of her time to helping these families. She realized that nutrition played a critical role in helping children and adults to overcome their disabilities, and has pioneered the use of probiotics in this field. Her willingness to share her knowledge has resulted in her contributing to many publications, as well as presenting at numerous seminars and conferences on the subjects of learning disabilities and digestive disorders. Her book Gut and Psychology Syndrome captures her experience and knowledge, incorporating her most recent work. She believes that the link between learning disabilities, the food and drink that we take, and the condition of our digestive system is absolute, and the results of her work have supported her position on this subject. In her clinic, parents discuss all aspects of their child's condition, confident in the knowledge that they are not only talking to a professional but to a parent who has lived their experience. Her deep understanding of the challenges they face puts her advice in a class of its own.

Dr. Natasha Campbell-McBride, M.D.

Gut and Psychology Syndrome

Cyberchondria - repeated, compulsive internet searches for medical info that can lead to worry and panic - is a real and troubling phenomenon.Misguided Google searches can also be a deep source of frustration for doctors and other health care providers who say they spend a good chunk of their time with patients tackling inaccurate health advice and self-diagnosis.How to make sure you are using "Dr Google" effectively? Here are five best practices to keep in mind.

90 Percent of Patients Google Their Symptoms Before They Talk to A Doctor

Start your search with well-known, reputable sources like the Centers for Disease Control and Prevention or the American Academy of Pediatrics.Many hospitals and universities also have websites with evidence-based health information.

Start with The Websites of Major Health Organizations, Universities and Hospitals

<ul><li>Look for some basics that can help indicate whether a study holds up</li><li>Was it published in a peer-reviewed journal? That means it has been scrutinized by other experts in the field for quality and accuracy.</li><li>What was the sample size like? What limitations have the study's authors pointed out?</li></ul>

Brush Up Some Study Basics

<ul><li>If you are searching for your symptoms and getting really stressed out, reach out to an actual medical professional who can help provide answers.</li><li>As you're searching, do a gut check: Are you making yourself feel stressed or anxious? Are you trying too hard to push away your nagging concerns?</li></ul>

Check on How Your Search Is Making You Feel

Save any studies or articles you visit, and bring a list of links to the doctor with you so you can discuss them together when you go to see your doctor.Your health care provider should be open to talking to you about any research you bring up.

Keep Track of Any Sources You Find and Want to Discuss

<ul>
<li>Nothing beats going to an actual doctor, nurse or health care clinic to get answers to the health questions you have.</li>
<li>Be transparent about the limits of an online search.</li>
<li>Referrals to a doctor or clinic will direct you to the next evaluation you need.</li>
</ul>

When In Doubt, Talk To An Actual Health Care Provider

Here's how to spot bad medical information — and how to stop freaking yourself out as you do your research.

technologyandthefuture

Technology & The Future

If You're Going To Google Your Health Symptoms, Here's How To Do It Right

Instagram is filled with promotions of “loaded teas” — made with tea concentrate and fruit-flavoured drink mixes — often boast cheeky names like Bahama Mama or Mermaid and appear alongside promises of zero sugar, few calories, healthy antioxidants, and perhaps most importantly, a big dose of caffeine: #cleanenergy is a frequent accompanying hashtag, which makes sense considering that many loaded teas boast more than 160 milligrams of caffeine — more than double what’s in a cup of coffee.These drinks are sold by independent distributors from a multi-level marketing company, Herbalife.

Fruit-Flavoured Caffeine Fad

Founded in 1980, Herbalife employed the classic MLM model by signing up independent distributors who have two responsibilities: to sell the company’s protein powders and nutritional supplements, and to recruit others to become Herbalife distributors. Herbalife has been <a href="https://www.barrons.com/articles/herbalife-faces-fresh-legal-hurdle-51601059300">sued on</a> <a href="https://www.nbcmiami.com/news/local/south-florida-couple-among-thousands-of-plaintiffs-in-1-billion-lawsuit-against-herbalife/172685/">numerous</a> <a href="https://slate.com/news-and-politics/2014/11/herbalife-pyramid-scheme-lawsuit-15-million-settlement-in-class-action.html">occasions</a> for that business model, resulting in <a href="https://www.ftc.gov/news-events/blogs/business-blog/2016/07/its-no-longer-business-usual-herbalife-inside-look-200">one $200 million settlement</a> with the Federal Trade Commission in 2016 that required the company to completely revamp its compensation structure.

A Multi-Level Marketing(MLM) Business Of Loaded Teas

It’s easy to see the appeal of loaded teas. They’re low-calorie, look pretty on Instagram, and tap into trendy wellness culture buzzwords like “high in antioxidants” and “immune/energy boosting.” For dieters who are accustomed to the bitter aftertaste of artificial sweeteners and are tired of drinking plain old water, they offer a compelling alternative. Much like Starbucks coffee, too, these beverages are a way to convey status — if you can afford to buy an $8 drink every day, then you’re doing pretty well for yourself.

Buy It, Click It, Instagram It

The way most people make money in an MLM — and why <a href="https://mashable.com/article/multi-level-marketing-mlm-scam-avoid">most experts view the model as a scam for consumers</a> — is when they become an “upline,” or a person who has recruited new distributors. Uplines earn a percentage of all the items sold by and to people beneath them in the hierarchy, called “downlines.” People on the bottom end of the downline are not earning much.

How MLM Works

Increasingly, nutrition clubs are popping up across the country as technicolour tea shops, and almost every single one of them is affiliated with Herbalife. Even as loaded teas and meal replacement shakes grow in popularity, the function of these clubs is ultimately still the same as their predecessors: Instead of only selling the powder mixes and vitamins directly to consumers, they use Herbalife ingredients in their menus of drinks, shakes, and protein coffees. And every new customer that comes in to buy a Mystic Mermaid has the potential of being a new downline.

Colourful Tea Shops

There’s a growing trend of both online content creators and regular folks making their own loaded drinks at home. During the pandemic, <a href="https://go.redirectingat.com/?id=66960X1516589&xs=1&url=https%3A%2F%2Fwww.etsy.com%2Fsearch%3Fq%3Dloaded%2520tea%2520at%2520home&referrer=eater.com&sref=https%3A%2F%2Fwww.eater.com%2F22958985%2Floaded-teas-herbalife-mlm-silver-lining-lessons-dupes-nutrition-clubs">loaded tea kits</a>, which allow customers to make their own drinks with Herbalife supplements, became popular, but many at-home drinkers like the Stockstills are intentionally bypassing MLM ingredients to avoid supporting companies they see are harmful. Others made a similar decision in an attempt first to save money — who wouldn’t want to spend 65 cents on a good drink instead of $8?

Bypassing The Expensive MLM Overhead

Thanks to social media platforms like Instagram, TikTok, and Pinterest, a DIY version of the loaded tea craze is becoming increasingly popular — these sites are replete with recipes for loaded teas and other “health drinks” like collagen-infused “beauty teas” that only require a trip to the grocery store, not an initial investment of nearly $100 in Herbalife products. But nutrition clubs are still opening across the country at a rapid clip, and there’s an obvious demand for loaded teas and meal replacement shakes, whether they’re made with Herbalife products in a store or by yourself at home.

The Bottom Line

Notorious multi-level marketing (MLM) company Herbalife is selling a dream to its health-focused beverage distributors, who are opening tea-slinging "nutrition clubs" at an alarming rate

Discover the world of business and economics.

economics

Economics

marketingandsales

Marketing & Sales

business

Business

The Truth About Herbalife, the Company Behind America’s Latest Tea Obsession

This collection covers sources for women-help of these categories<ul><li>Immediate Help</li><li>First Job Assistance</li><li>Useful Products</li></ul>

Ease Life

If you are in constant danger or feeling unwell, those list can bring you to the right destination<a href="https://togetherwomen.org/resources/">https://togetherwomen.org/resources/</a>Or find local groups<a href="https://womenworldwide.dev/">https://womenworldwide.dev/</a>

Immediate Help

Get help with your first steps after school<a href="https://www.womensbeanproject.com/the-impact/looking-for-work/">https://www.womensbeanproject.com/the-impact/looking-for-work/</a>

First Job Assistance

Comparison of great womens products<a href="https://lemonlab.co/products/">https://lemonlab.co/products/</a>Advice for relationships (deepen your connection)<a href="https://getcoral.app/">https://getcoral.app/</a>Sounds against period pain- sounds crazy,i know<a href="https://www.moonai.es/">https://www.moonai.es/</a>From period to parenting- roundabout<a href="https://glowing.com/apps">https://glowing.com/apps</a>

Useful Products

motivationandinspiration

Motivation & Inspiration

Support Females

Dr David Sinclair is a professor of genetics at Harvard, a co-director of the Paul F Glenn Centre for Biology of Aging Research, and an author. His research and biotech companies focus on understanding why we age and how to slow its effects.

Dr David Sinclair's introduction

The new idea of ageing is that it’s not just random stuff in your body going wrong. There’s actually a program that starts at birth. The Horvath clock or epigenetic clock is the biological clock that is ticking all the time. The clock is measured by the methylation of the DNA. A chemical called methyl is added to the DNA and it stays there and ensures that cells have their identity and play the right genes for the rest of your life.  What you do in your 20s and 30s will impact how healthy you are in your 70s, 80s, and 90. There are ways to work on ageing that can keep the whole body young.

Why we age

The brain age ages slower than the rest of the body. The brain has super protective mechanisms that keep the brain younger for longer.  After the age of 40, the volume of the brain reduces about 5% per decade. However, you can slow that process down and even reverse it later in life.

The brain ages different to the body

<ul><li>mTOR, responds to low amounts of amino acids, particularly leucine, isoleucine, valine.</li><li>AMPK pathway. AMPK senses low energy, low glucose levels, and makes more energy, more mitochondria, boost NAD.</li><li>Sirtuins. The sirtuins require a fuel called NAD that can be activated by certain chemicals. As we age, we make less NAD and burn more of t.</li></ul>All three factors work together to protect the body. They turn up metabolism, burn fat, repair DNA, remove senescent cells, they lower inflammation.

Three main longevity factors that respond to adversity

While your body clock is ticking away, the loops and bundles of the DNA are getting messed up. When a cell is overstressed and damaged, the sirtuins have two jobs:<ol><li>They have to make bundles of DNA and ensure the cell has its identity. When the chromosomes break or you crush a cell, the sirtuins rush in to help repair the broken DNA.</li><li>Sirtuins then have to reestablish that structure. They can put back 99.9% of those structures to how they were. But that .1% never goes back and accumulates over time. That is called ageing. </li></ol> To mitigate that, we need to upregulate the sirtuins through NAD boosters.

The role of sirtuins when it comes to ageing in the brain

All three pathways play a role in autophagy (cleaning out damaged cells), but mTOR is the most potent. mTOR responds to insulin signalling and fasting. In response, it mobilises proteins to be recycled and made into new proteins when you’re hungry.  When we get older, we have misfiled proteins: In the eye, they’re called lipofuscin. In Alzheimer's, they’re plaques and tangles of proteins. To get rid of them, you need deep cleansing called chaperone-mediated autophagy.Changing our diet ensures all three pathways are working.

Autophagy

A good Mediterranean-type diet protects the brain from ageing and can even reverse aspects of ageing in the elderly. A Mediterranean diet includes olive oil in the diet, red wine, and very little red meat.<ul><li>Red wine has polyphenols that directly activate SIRT1.</li><li>Olive oil has oleic acid, which is also found in avocados and can also directly activate the enzyme.</li><li>Low levels of protein and a plant-based diet.</li></ul> The Mediterranean diet mimics adversity. Your body has to work a bit harder to get everything it needs.  Aerobic exercise and walking improve cognition, particularly as we age.

Diet and Exercise

<ul><li>If you eat a plant-based diet, supplement with vitB12, B6 and B3. These B vitamins ensure you have the methyls that control the DNA methylation clock.</li><li>Low levels of B12 can cause deficiency and errors in DNA methylation and can accelerate heart disease and dementia.</li><li>Omega-3s are building blocks of the brain. If you don't eat enough fish, consider supplementing to achieve proper ratios of omega-3: EPA:DHA.</li><li>The brain needs fat to protect the brain from inflammation and damage.</li></ul>

B vitamins and omega 3s

<ul><li>High blood sugar is bad for brain activity and leads to dysfunction in all tissue.</li><li>Metformin has had good success in improving brain health.</li><li>Taking 250mg of nicotinamide riboside (NR) daily will likely increase NAD and decrease inflammation.</li><li>Nicotinamide mononucleotide (NMN) seems to be more effective than NR at improving vascular tissue</li></ul>

Other supplementation

In this episode of the Lifespan podcast, Dr. David Sinclair and co-host Matthew LaPlante dissect the topic of brain aging. They explore evidence suggesting that the brain ages more slowly than other parts of the body and highlight how cognitive function is impacted by aging. Different interventions aimed at preserving brain health are also discussed, including a plant-based diet, exercise, metformin, NAD boosters, and sufficient sleep. Thank you to our sponsors:   Athletic Greens - https://athleticgreens.com/sinclair  Levels - https://levels.link/sinclair   InsideTracker - https://insidetracker.com/sinclair  Our Patreon page: https://www.patreon.com/davidsinclair  Lifespan book: https://amzn.to/3sUqurT Dr. David Sinclair Social:    Instagram   Twitter   Facebook  Matthew LaPlante's Social:    Twitter  To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com. Timestamps: (00:00:00) Introducing Episode Seven: Aging of the Brain (00:04:39) Thanking the Sponsors (00:07:38) Ex-differentiation as a Driver of Aging (00:09:22) The Brain Ages Slowly (00:14:17) Cognitive Function and Plasticity (00:17:44) Three Longevity Pathways: mTOR, AMPK, and Sirtuins (00:23:26) Plant-based Diets and B-vitamins (00:28:32) Homocysteine, Plaque, and Vasculature (00:32:35) Fatty Acids (00:35:48) Physical Activity (00:39:14) Metformin (00:46:02) NAD Boosters (00:50:33) Increasing Blood Flor (00:53:20) Sleep (00:58:02) Overall Message: Keep your Brain Healthy (00:58:50) Next Week’s Episode and the Future of Medicine (01:01:21) Options for Subscription for Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Title Card Photo Credit: Mike Blabac Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

podcasts

Podcasts

scienceandnature

Science & Nature

longevity

Longevity

In this episode of the Lifespan podcast, Dr. David Sinclair and co-host Matthew LaPlante dissect the topic of brain aging. They explore evidence suggesting that the brain ages more slowly than other parts of the body and highlight how cognitive function is impacted by aging. Different interventions aimed at preserving brain health are also discussed, including a plant-based diet, exercise, metformin, NAD boosters, and sufficient sleep. Thank you to our sponsors:   Athletic Greens - https://athleticgreens.com/sinclair  Levels - https://levels.link/sinclair  InsideTracker - https://insidetracker.com/sinclair  Our Patreon page: https://www.patreon.com/davidsinclair  Lifespan book: https://amzn.to/3sUqurT Dr. David Sinclair Social:   Instagram   Twitter   Facebook  Matthew LaPlante's Social:    Twitter  To stay up to date with David's work to democratize biological age testing and insights, visit tallyhealth.com. Timestamps: (00:00:00) Introducing Episode Seven: Aging of the Brain (00:04:39) Thanking the Sponsors (00:07:38) Ex-differentiation as a Driver of Aging (00:09:22) The Brain Ages Slowly (00:14:17) Cognitive Function and Plasticity (00:17:44) Three Longevity Pathways: mTOR, AMPK, and Sirtuins (00:23:26) Plant-based Diets and B-vitamins (00:28:32) Homocysteine, Plaque, and Vasculature (00:32:35) Fatty Acids (00:35:48) Physical Activity (00:39:14) Metformin (00:46:02) NAD Boosters (00:50:33) Increasing Blood Flor (00:53:20) Sleep (00:58:02) Overall Message: Keep your Brain Healthy (00:58:50) Next Week’s Episode and the Future of Medicine (01:01:21) Options for Subscription for Support For the full show notes, including the peer-reviewed studies, visit the Lifespan podcast website. Please note that Lifespan with Dr. David Sinclair is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Lifespan with Dr. David Sinclair podcast, its employees, guests and affiliates assume no liability for the application of the information discussed. Special thanks to our research assistants, Adiv Johnson & Sarah Ryan.

Join Dr. David Sinclair, Ph.D. in Lifespan, a popular health podcast that brings the cutting edge of aging and longevity science straight to you. Hear about the latest developments in aging research, lifestyle practices for longevity, exercise and nutrition science, and more.  This podcast is distinct from Dr. Sinclair's teaching and research roles at Harvard Medical School. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice.

Lifespan with Dr. David Sinclair

The Science of Keeping the Brain Healthy | Episode 7

Pre-warm your mug. Before adding water to your ground beans and filter, pour some hot water into your mug. Your coffee will stay hot and keep flavour longer. Not-quite-boiling. The water temperature for pouring directly over the grounds should be 200 degrees F. Don't save your beans for special occasions. The further you get for the roast date, the weaker the flavour. The golden ratio of coffee to water is 1:16 for above-average beans (about 22 grams of coffee to 253 grams of water).

Improving your coffee game

If you have an espresso machine at home, it is helpful to know how to use it properly. <ul><li>Ensure the screen on top of your ground, compacted beans is totally wet before brewing. This will ensure that water runs evenly through the entire thing, the coffee sitting beneath will be hydrated evenly, and your flavour will be concentrated and consistent.</li><li>Break up the crema - that tan, creamy froth on top of the dark brown espresso - to release all the aromatics.</li></ul>

Tips for making espresso

From pre-warming mugs to water temperature guidance, we're here to improve your morning ritual with 5 quick tips.

5 Tips for a Better Cup of Coffee

What is a panic attack? Quoted from www.mayoclinic.org, a panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying.

Panic Attacks

<ul><li>Panic attacks can arise because there is a family with a history of panic attacks or panic disorder</li><li>Then, there has been a traumatic event, such as a major accident or sexual harassment </li><li>Besides that, there are big changes in life, such as being left by someone you love, getting divorced, or having a new child in your life.</li><li>Have a history of physical or sexual abuse in childhood</li><li>In addition, a big life stress also greatly affects the emergence of panic attack disorders</li><li>Also smoking or excessive caffeine intake</li></ul>

What Causes Panic Attack?

Panic attacks can be part of anxiety disorders, like PTSD, social anxiety disorder, OCD, and generalized anxiety disorder.The two main treatments for panic disorder are antidepressant medication and cognitive behavioral therapy (CBT). Both have about a 40% response rate though someone who responds to one may not respond to the other. However antidepressant medications carry some side effects. Meanwhile CBT is more lasting with only a 20% relapse rate.

From my.clevelandclinic.org, you can take these actions to lower your odds of having a panic attack:<ul><li>Cut back on caffeine.</li><li>Exercise regularly.</li><li>Eat a healthy diet.</li><li>Manage stress.</li><li>Talk to your doctor before taking herbal supplements or over-the-counter medications. Certain substances can increase anxiety</li></ul>

How To Prevent Panic Attack?

So, that's all about 'Panic Attack Disorders', I hope you live a healthy life so you don't get a panic attack disorder. Remember to live healthy and enjoy you life.

Understand yourself and those around you.

psychology

Psychology

What Causes Panic Attacks and How To Prevent Them?

<ol><li>Gross National Happiness </li><li>Universal Healthcare </li><li>Publicly funded education </li><li>Daily meditation in schools </li><li>Inculcating human values at an early age </li><li>Organic Farming </li><li>Turning to renewable sources of energy </li><li>Planting trees</li></ol>

8 Great Things The World Can Learn From Bhutan 🇧🇹

<ul><li>While most countries measure their economic worth and growth through Gross Domestic Product (GDP), Bhutan chose a very different way to understand and sustain its economy. </li><li>The Gross National Happiness (GNH) balances economic development, cultural resilience, environmental conservation and good governance. </li><li>These four pillars are substantiated with 9 domains and 124 sub-indicators.  </li></ul>

1.Gross National Happiness

<ul><li>The National Health Policy and plan pursues free universal health coverage based on the primary care approach as the strategy for social protection and development. </li><li>The constitution also endeavours to provide security in times of sickness.</li></ul>

2. Universal Healthcare 

<ul><li>Education for children in Bhutan is publicly funded till 10th standard after which only students who manage to pass their board examinations will be sponsored in higher secondary school. </li><li>Students who are not selected for government-funded further education can continue their studies in private higher secondary schools or do vocational training in private training institutes, both of which are, of course, more cost-intensive.</li></ul>

3. Publicly funded education 

<ul><li>Classes in most schools in Bhutan begin with silent contemplation or a session of meditation. </li><li>This daily exercise has made teachers realise that their students are more focused in their studies and handle stress much better.</li></ul>

4. Daily meditation in schools 

<ul><li>Although education in Bhutan is similar to many other countries that follow the western curriculum, children are also taught lessons on environmental conservation, recycling and being considerate to other people.</li><li>Educators in Bhutan believe that even the way teachers interact with the students should impart some kind of values. </li></ul>

5. Inculcating human values at an early age 

<ul><li>Bhutan announced in 2013 that it would go completely organic in terms of agricultural practices, thereby calling for a complete ban on GMOs.</li><li>Most of the farm practices are traditional farming, so they are largely organic in the world</li></ul>

6. Organic Farming 

<ul><li>Although Bhutan is not as polluted as its South Asian neighbours, the government has already taken steps to encourage the use of renewable sources of energy that do not cause pollution and affect the air quality. </li><li>The recent introduction of CNG-powered vehicles and rope-ways are the government's strategy to do away with transport within areas with an ecology sensitive to emissions.</li></ul>

7. Turning to renewable sources of energy 

<ul><li>The people of Bhutan actively take part in the planting of trees as the nation's constitution dictates that 60% of the country's land area must be under forest cover.</li><li>Just last year a group of volunteers in the country planted over 49000 trees in an hour and very recently 108,000 trees were planted to celebrate the birth of the King's son.</li></ul>

8. Planting trees

Things to Learn from Bhutan 🇧🇹 Country!!

Bhutan way of functioning is different from that of other nations

meditation

Meditation

8 Great Things The World Can Learn From The Himalayan Kingdom Of Bhutan

Themes: Nutrition, Body, Environment, Influences, Mind, Strategic Methods -followed by the list of scientific sources-Changelog

Neuroscience

<ul>
<li>Eat some Olive oil or/and Nuts prevents high insulin
</li>
<li>use the intermidity diet 16 hours not eating / 8 hours eating- will keep your brain running and insuline low!
</li>
<li>eat egg yolks and curcumin (turmeric) they increase neuroplasticity
</li>
<li>omega-3 fats (fish) intake, as well as l-theanine (tea)
</li>
<li>vape nicotin inside an e-cigarette isolated nicotine helps boosting memory and learning whilst having harmful ingredients in normal cigarettes
</li>
<li>use pepper as addition piperine at all dosage range used in study possessed anti-depression like activity and cognitive enhancing effect at all treatment duration. 
</li>
</ul>

Nutrition

<ul><li>10% Cocoa per Day</li><li>molecular mechanisms of cocoa to circumvent renal cortical damage that involve improvement of antioxidant competences, stimulation of autophagy and suppression of apoptosis</li><li>Altered gut microbiome</li><li>is one step to neurocognitive effect , for example with pro- or prebiotics - independent of dosage or intake duration</li><li>1.5 to 3 g Plants a day</li><li>lower cognitive decline in age trough lowering of cholesterol</li></ul>

Nutrition 2

<ul>
<li>Dont use preperates to cover brain or health needs! some of them are unhealthy cause they provide to much of a normaly healthy ingredient making you sick at the end
</li>
<li>Dont eat high carbs! Things in your brain cant work nicely when the body produces to much insulin caused from carbs
</li>
<li>dont eat highly processed food without omega3 link to memory loss when you lack the fatty acid
</li>
</ul>

Nutrition - Don'ts

<ul>
<li>breath trough your nose The benefits of nasal breathing are associated with how this breathing purifies, heats, moistens, and pressurizes the air. These changes to the air increase oxygen absorption by approximately 10-15%. </li>
</ul>
• train instability resistance (balance) twice a week improves working memory, processing speed and response inhibition 
• Cold Showers It releases anti-depressants and is an stress trainer. so its a good prevention if you seem to have a lot stress. i recommend to start cold and change it to warm later. 
<ul>
<li>Oral Hygiene Lowers heart disease risk which links to less cognitive decline</li>
</ul>

Daily Routine - Body 1

<ul><li>Exercise physically</li></ul>10 minutes a day running will help to release neuronal builders and strengthen your allready existing neuronswalking 5 miles weekly protects structureHint: consider training with "tabata" : 20 seconds training, 10 seconds pause , repeated for minimal 4 times- leads to 150% v02max (oxygen intake) • dont try to overuse alcoholhealthy amount: 0,5 l each day on 5 days a week • keep distance from drugseven if you think they provide you a brighter sight of how things are, they change your neuronal connections <ul><li>Use Tapping and Self-Soothing</li></ul>powerful anti-stress tools and immune boosters

Daily Routine - Body 2

<ul><li>Sleep Apnoe</li></ul>Will decrease your performance and is bad for your hearth<ul><li>Wear a sleepmask</li></ul>improves episodic learning and alertnessMobile Tool- SnoreFree<ul><li>Tension, Stress and Trauma Release (TRE)</li><li>Lumbar and Thoracolumbar Posture Training</li></ul>increases stress resilience

Daily Routine - Body 3

recommended apps are mentioned below • exposure to as much sunlight as you can get (without getting "bourned") improves circadian alignment, sleep and mental health • air pollutionreduces cognitive performance by up to 8% the same day you get exposed to it. consider to buy an air cleaning device for your indoor activities <ul><li>Essential Oils</li></ul>lowers blood pressure and as a result also stress

Daily Routine 2 - Environment 1

recommended apps are mentioned below • Sleepis used to store information in your long term memory, dont lose it! study shows that uncovered sleep can be restored in the next 2 days.try to protect yourself from blue light in the evening (with blue light filters) while getting more light exposure in the morning: "melatonin and two of its metabolites help memories stick around in the brain and may shield people from cognitive decline." • Use your subconsciousnessThings become sticky when you repeatly hear or see them. Try to take a look on motivational short notices over the day

Daily Routine 2 - Environment 2

I liked the idea of self improvement and kept updating

Science of helping your brain/mind flow

Find 100+ Facts about Health - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!