Brainbonanza 1.2. Brain aging and diet

Brain Bonanza
1.2. Diet
© 2019 Eric Serejski
eric@serejski.com

David Petrucci
Jeff Lessans
Luke Markey
Eric Serejski
WHO
Sean Moore
2

A word of gratitude
The Experts
Hugh Gordon Eric Johnson
Frederic County
Association of Realtors
Audio-Video Group
Johnson Tien
Social Media Koi Agency
And all of you making this possible.
3

Disclaimers
This presentation was created for informational purposes only. The content is not intended to be
a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of
your physician or other qualified health provider with any questions you may have regarding a
medical condition. Never disregard professional medical advice or delay in seeking it because of
something you have read on this Website.
All graphics not created by me are, to the best of my knowledge, public domain and used for sole
purpose of education. Should one not fall in the public domain category, or should proper credit
be missing, please notify me so that the issue can be corrected immediately.
4

Find us at:
https://www.brainbonanza.org/
5

Brain - Community
Eating
Supplements
Temperature
Breathing
Diet
Serotonin
Interacting
Nootropics
Microbiome
A good diet
Aging
Medications
B12, D, Mg
Da Vinci
Pairing
8

Microbiota
Water
Serotonin
Feed your
brain
11

Question
What are
the pros and cons of
heating or cooling
your place?
13

Temperature
The body likes to keep its core temperature
steady at about 100° F., which is when the best
digestion occurs.
15

97.6
70
Body temperature
Room temperature
55 Faucet temperature
35 Fridge temperature
170 Tea temperature
17

Skin and Temperature
Heat is retained
by the body
Heat through
radiation and convection
Heat loss
Skin surface
Blood circulates
to surface of skin
to dispel heat
Blood circulation
avoids surface of
skin to retain heat
Cold outside Hot outside
Muscle activation
causing shivering
to generate heat 18

Diaphragm
Stomach
Liquid
Esophagus
Pylorus
Lower Esophageal Sphincter
19

Blood circulation
avoids surface of
skin to retain heat
Muscle activation
causing shivering
to generate heat
Cold fluid in the stomach
20

Blood circulates
to surface of skin
to dispel heat
Hot fluid in the stomach
21

Conclusion
• Room Temperature
• Warm Temperature
• Before or after meals?
23

Happy Brain Chemicals
SerotoninDopamine OxytocinEndorphin
25

Functions
• It is believed to play a key role in the central nervous system (CNS) and in the general functioning of
the body, and especially the gastrointestinal (GI) tract. Studies have found links between serotonin
and bone metabolism, breast milk production, liver regeneration, and cell division.
• Brain: Serotonin influences most brain cells both directly and indirectly.
• Mood: In the brain, serotonin impacts levels of mood, anxiety, and happiness. It may impact on low
self-esteem, anxiety and aggression
• Bowel function: Most of the body's serotonin is found in the GI tract, where it regulates bowel
function and movements. It also plays a part in reducing the appetite while eating.
• Clotting: Serotonin contributes to the formation of blood clots. It is released by platelets when
there is a wound. The resulting vasoconstriction, or narrowing of the blood vessels, reduces blood
flow and helps blood clots to form.
• Nausea: If you eat something that is toxic or irritating, the gut produces more serotonin to increase
transit time and expel the irritant in diarrhea. This also stimulates the nausea area in the brain,
resulting in nausea.
26

Insulin
+ Carbohydrates
Blocked by other
Amino acids
Valine
Phenylalanine Tryptophan
Serotonin
TryptophanPhenylalanine
28

Sources of Tryptophan (/100g)
Description Trp (g) CH (g)
Seeds, sesame flour, low-fat 1.1 35.51
Beverages, Protein powder soy based 0.72 28.89
Seeds, pumpkin and squash seed kernels, roasted, with salt added 0.57 14.71
Cheese, mozzarella, low moisture, part-skim 0.55 5.58
Cheese, cheddar (Includes foods for USDA's Food Distribution Program) 0.55 3.37
Cheese, mozzarella, whole milk 0.52 2.4
Milk, dry, nonfat, regular, without added vitamin A and vitamin D 0.51 51.98
Milk, dry, nonfat, calcium reduced 0.5 51.8
Milk, buttermilk, dried 0.48 49
Pork, fresh, variety meats and by-products, pancreas, raw 0.41 0
Seeds, safflower seed meal, partially defatted 0.4 48.73
Cheese, swiss 0.4 1.44
Pork, Beef 0.39 0
Cheese, parmesan, grated 0.38 13.91
Fish, roe, mixed species, cooked, dry heat 0.38 1.92
Crustaceans, spiny lobster, mixed species, cooked, moist heat 0.37 3.12
https://ndb.nal.usda.gov/ndb/nutrients/ 29

Glycemic Response
High versus Low Glycemic Index Foods
Time/Hours
BloodGlucoseLevels
1
hour
2
hours
Basmati Rice,
Vegetables, Lentils, Pasta,
Wholegrain Bread, Oats,
Oranges
Chips
Biscuits, Cakes
Ice cream, Dates
Jasmine rice
Potatoes
Processed Food
Watermelon
White Bread
30

Glycemic Response and food
combination
31

Glycemic Index
Grains/Starches Vegetables Fruits Dairy Proteins
Rice Bran 27 Asparagus 15 Grapefruit 25 Low-fat Yogurt 14 Peanuts 21
Bran Cereal 42 Broccoli 15 Applie 38 Plain Yogurt 14 Beans, dried 40
Spaghetti 42 Celery 15 Peach 42 Whole milk 27 Lentils 41
Corn, sweet 54 Cucumber 15 Orange 44 Soy milk 30 Kidney Beans 41
Wild Rice 57 Lettuce 15 Grape 46 Fat-Free milk 32 Split peas 45
Couscous 65 Tomatoes 15 Pineapple 66 Fruit yogurt 36 Pinto Beans 55
Whole Wheat breat 71 Chickpeas 33 Watermelon 72 Ice Cream 61 Black-eyed Beans 59
Muesli 80 Cooked Carrots 39
Baked potatoes 85
Oatmeal 87
Taco Shells 97
White bread 100
Bagel, white 103
Low GI (<55), Medium GI (56-69) and High GI (70>)
32

Low Glycemic Foods Moderate Glycemic Foods High Glycemic Foods
0–54 55–69 70+
Ideal Caution Avoid
Vegetable. Most non starchy < 15 Kidney beans, Canned 52 Bagel 72
Peanuts < 15 Kiwifruit 52 Corn chips 72
Yogurt, low-fat - no sugar < 15 Orange juice 52 Watermelon 72
Tomatoes 15 Banana 53 Honey 73
Cherries 22 Potato chips 54 Potatoes, mashed 73
Peas 22 Special K® 54 Cheerios 74
Plum 24 Potato, sweet 54 Wheat, puffed 74
Grapefruit 25 Rice, brown 54 Doughnuts 75
Barley, pearled 25 Linguine 55 French fries 76
Peach 28 Oatmeal cookies 55 Vanilla wafers 77
Peaches, can - natural juice 30 Popcorn 55 Bread, white 79
Soy milk 30 Corn, sweet 55 Jelly beans 80
Beans, baby lima 32 Muesli 5 Pretzels 81
Milk, fat-free 32 Rice, white 56 Rice cakes 82
Yogurt, low-fat - with sugar 33 Pita bread 57 Potatoes, mashed - instant 83
Apple 36 Muffin, blueberry 59 Cornflakes 84
Pear 36 Muffin, bran 60 Potato, baked 85
Spaghetti, whole wheat 37 Hamburger bun 61 Rice, instant 91
Tomato soup 38 Ice cream 61 Bread, French (baguettes) 95
Carrots, cooked 39 Apricots, canned. Light syrup 64 Parsnips 97
Apple juice 41 Macaroni and cheese 64 Dates 100
All-Bran 42 Raisins 64
Chickpeas, canned 42 Couscous 65
Custard 43 Porridge, quick-cooking 65
Grapes 43 Bread, Rye crisp 65
Orange 43 Table sugar (sucrose) 65
Lentil soup, canned 44 Porridge, instant 66
Macaroni 45 Pineapple 66
Pineapple juice 46 Taco shells 68
Bread, banana 47 Bread, whole wheat 68
Rice, long-grain 47
Bulgur 48
Beans, baked - canned 48
Grapefruit juice 48
Peas, green 48
Bread, oat bran 48
Porridge, old-fashioned 49
33

Glucose Index and Glucose Load
Food GI
(Glucose=100)
Serving Size Carbohydrate*
per Serving (g)
GL per Serving
Russet potato, baked 111 1 medium 30 33
Potato, white, boiled
(average)
82 1 medium 30 25
Puffed rice cakes 82 3 cakes 21 17
Cornflakes 79 1 cup 26 20
Jelly beans 78 1 oz 28 22
Doughnut 76 1 medium 23 17
Watermelon 76 1 cup 11 8
Soda crackers 74 4 crackers 17 12
Bread, white-wheat flour 71 1 large slice 14 10
Pancake 67 6" diameter 58 39
Rice, white, boiled 66 1 cup 53 35
Table sugar (sucrose) 63 2 tsp 10 6
Dates, dried 62 2 oz 40 25
Spaghetti, white, boiled (20
min)
58 1 cup 44 25
Honey, pure 58 1 Tbsp 17 10
Pineapple, raw 58 ½ cup 19 11 34

Bread Glycemic index (glucose = 100)
Baguette 95
White wheat bread 75
Whole wheat 74
Specialty grain bread 53
Unleavened wheat bread 70
100% Whole grain 51
Milk 35-40
Powdered milk 45
35

Conclusion
• The Sandwich
• The Milkshake
36

Holobiont and Hologenome
A living organism is not viewed as an
individual animal or plant but as a
community: the host organism plus all
of the microbes that live within it
Host Number of Bacterial species
Human gut 5700
Human skin 1000
37

Frontiers in cellular and infection microbiology
Human microbiota: onset and shaping through life stages and perturbations.
41

Elderly gut microbiota different than that of younger adults
High inter-individual variation in microbiota composition in elderly
JBP-YIMPSF-080315
Elderly subjectsYounger subjects
Bacteroidetes Firmicutes Proteobacteria Actinobacteria Verrucomicrobia Lentisphaerae Fusobacteria
Bacteroidetes
Firmicutes
Firmicutes
Bacteroidetes 57%
40%
51%
41%
5%
2%0.8%
0.1% 1.9%
0.001% 0.03%
0.2%0.2%0.4%
42

Influence of gut microbiota on
neuropsychiatric disorders
43

For every human cell there is at least one bacterial cell.
us them
48

Bacterial cells (B)
Dominated by
Colon bacteria
Human cells (H)
dominated by
red blood cells
≈ 40 trillion ≈ 30 trillion
49

Evidence-Based Health Benefits of
Kefir
• Kefir is a rich source of tryptophan, calcium, protein and B vitamins.
• Kefir is a more powerful probiotic than yogurt
• Kefir has potent antibacterial properties
• KEFIR can improve bone health and lower the risk of osteoporosis
• Kefir may be protective against cancer
• The probiotics in it may help with various digestive problems
• Kefir is low in lactose
• Kefir may improve allergy and asthma symptoms
• Dairy-free versions of kefir can be made with coconut water,
coconut milk or other sweet liquids.
52

Dom's All About Kefir
• About Milk Kefir & Water Kefir Explains what traditional milk kefir and water kefir are, what kefir grains are and how these natural starters can be
used. Also explains how to obtain my kefir grains and other products including my literature, which is unique on the subject of kefir. Yes, it's a fact
that yours truly has taken kefir where no folk thought it could be taken to the extent that I have. Also on this page you will learn the difference
between traditional kefir and kefir produced with artificial starters, or pseudo kefir prepared with commercial artificial kefir starters and not with
kefir grains. Buyer become more aware ! and read this page, especially the section From Us to the Kefir Novice to better protect yourself against
misinformation about true kefir, and kefir grains Vs. artificial kefir-starters.
• Making Milk Kefir & Water Kefir How to prepare traditional milk-kefir and water-kefir. Includes recipes with kefir and also how to prepare liquid
detergent from wood ash [the precursor to modern day liquid detergent]. Also explained are experimental methods for preparing kefir, such as the
use of a pouch to hold the grains in their respective media, whether it be milk, sugar/water or herbal tea etc..
• Kefirkraut and other Culture Vegetable-Making How to prepare salt less sauerkraut and other cultured fresh vegetables with the use of kefir grains
implemented as a natural starter enhancer. My method hastens the fermentation process, producing a superior culture food. Kefirkraut is just
absolutely delish, quick-and-easy to make taking just a few days to culture. Kefirkraut has been responsible for converting many a sauerkraut hater to
kefirkraut devotees. Healthy food can be made to taste delicious, and so they should.
• How to Prepare Kefir-Cheese & Kefir Sourdough Pizza & Bread Recipes for preparing fresh cheeses. Included recipes for mature cheeses with kefir
[all rennet-free recipes developed by yours truly]. Also includes a recipe for a delicious wholesome Pizza prepared with kefir as a natural leavening
agent [to rise dough]. This can be extended for making bread and other baked goodies.
• Kefir Preserving Brine How to preserve fresh and cooked food with kefir. Exploiting the anti-oxidant of kefir used as a natural preservative to
improve shelf life of a wide range of produce. For dog owners, storing fresh meat with added kefir improves your pet's diet. While preserving fresh
meat it for weeks in the fridge, the meat is easier digested. To add as an example, dogs in the wild bury the carcass of a recent kill, hiding it from
other scavengers. This tenderises the meat by the action of proteolytic enzymes [enzymes that can break down protein] produced by soil organisms.
We can achieve similar results by mixing kefir with fresh meat, stored in the fridge in place of burying in soil.
• Kefir FAQ Answers to common questions about kefir. Includes ideas for recipes, such as the use of kefir-whey, and ice-cream making with kefir-
grains, for producing a superior probiotic desert with a delicious delight to-boot a shoe :)
• Nutritional & Chemical Composition of Milk Kefir Nutritional content of kefir prepared with pasteurised whole cow's milk. Includes information on
the characteristics, microbial evolution and chemical changes of kefir during storage.
http://users.sa.chariot.net.au/~dna/kefirpage.html
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A balanced diet
Without complications?
54

Quality of Food
Quality of Life
The Mediterranean diet
Mayo Clinic
55

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https://brainbonanza.org
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