Subject N previously had an unhealthy diet of fast food, caffeine, alcohol and irregular sleep patterns due to shift work. This negatively impacted their brain function, resulting in fatigue, poor focus, anxiety and mood issues. After adopting a healthy diet of fresh whole foods, supplements, exercise and regular sleep, Subject N noticed significant improvements. Their memory, focus, energy levels, mood and stress levels improved. Their brain was better able to function due to the nutrients from their new diet.

2. Our brain consists of 85 billion brain cells called neurons ,
which cannot function entirely on their own.
They require a healthy blood supply supported by good
nutrition and are the most important of cell types.
The transfer of energy from foods to neurons are pretty
fundamental in brain function. Nutrition can affect
cognitive processes and emotions and a good nutritional
diet, combined with exercise, can help reduce depression,
learning and memo
Dietary factors can affect a number of neurotransmitter
pathways, synaptic transmission, membrane fluidity and
signal pathways.
My presentation is based around a set of questions that I
interviewed Subject N with.
I have compared the results of ‘then and now’ to highlight
the importance of feeding the brain and maintaining
Homeostasis “What we do to keep our bodies within its
physiological limits so that internal conditions remain
stable and constant”
Feeding the Brain

3.  Then
Diet consisting largely of
takeaways, 2 minute noodles,
sugary snacks, energy drinks,
irregular meals ,party food,
alcohol , smoking and
recreational drugs
• Ate at irregular times due to shift work
• Diet low in fruit and fresh vegetables
• Irregular sleeping hours
• No particular exercise regime
 Now
Diet consisting of healthy
foods and supplements,
fresh meats, fish, nuts,
natural drinks , drinking lots
of water and only have the
occasional coffee
• Regular eating pattern
• Lots of fresh fruit and vegetables
• Has given up smoking
• Gave up shift work
• Regular exercise
• Regular sleeping pattern

4. What noticeable affects did you find when you gave up caffeine?
(i.e. energy drinks and a heck of lot of coffee )
To cope with shift work Subject N was consuming copious quantities of coffee - sometimes
with triple shots - and he was also consuming a lot of energy drinks and fizzy drinks .
At his worst he was drinking up to ten coffees of triple shots a day and 4-6 energy drinks
Too much caffeine increases neuron firing in the brain – the
pituitary picks this up and as a result it causes the adrenal glands
to release amounts of adrenaline which increases dopamine
levels.
Subject N was starting to reply on getting a kick from caffeine.
The pleasant memories from food/caffeine/drugs/alcohol relates to
brain pathways and is associated with ‘rewards’
This part involves the hippocampus and the amygdala which
produce dopamine – the award hormone.
When I first gave up I was getting the most awful withdrawal headaches and really craved for
caffeine . I felt like I needed it to get energy to stay awake and focused
Things I have noticed since cutting back heaps is that I no longer go to the toilet as much. I used
to have numerous bowel movements a day !!
I used to wake up heaps at night and have restless legs
I have been told I am not as jittery or anxious about things and used to be very hyper.
My moods have improved and I am more patient and less grumpy and short
I certainly feel more in control

5. What effects from working shift work did you have and what have you
noticed since you gave it up?
Working long hours and shift work combined with an active social life meant in most cases
a lack of sleep and irregular sleeping patterns.
I used to drink copious quantities of coffee (sometimes with triple shots ) as well as lots of energy
drinks and fizzy drinks and ate fast energy boosting foods such as sweets, chocolate and
takeaways.
I showed signs of fatigue, insomnia , poor judgment and disorientation. I used to fall asleep at the
dinner table and at odd hours and sometimes in the 40 minute drive to work I felt like I was on
auto pilot and would arrive at work not remembering some of the drive in. On one occasion there
was an incident where I clipped another car on the motorway and took off their wing mirror and
didn’t even realise until the incident was reported.
I now have a regular sleep pattern. I fall asleep a lot faster and regularly sleep through the night.
I conscious that I dream lots more. I wake up feeling calmer and relaxed.
The Circadian Rhythm : The importance of a body clock that is linked to a dark/light cycle and covers
patterns of core body temperature and brain wave activity, is unprecedented. Not maintaining a healthy and
regular sleep pattern, which is common amongst shift workers, can lead to inflammation, alter insulin
sensitivity , and hypertension.
Melatonin is a hormone, related to serotonin. It is produced in the pineal gland and plays a part in the
regulation of biological rhythms and the timing of physiological processes.
It helps regulate the sleep/wake cycle, causes drowsiness and lower body temperature in preparation for
sleep. The pineal gland which is located in the epithalamus (the centre of the brain outside the blood brain
area) and excretes melatonin. Melatonin is absent or low during daylight hours and kicks in at dusk/night.

6. What have you noticed since you have given up smoking?
Nicotine activates areas of the brain that are involved in producing feelings of
pleasure and the ‘dopamine’ reward
I was definitely addicted. I used to crave it.
If I didn’t have a cigarette I would feel anxious, worried and nervous.
I also fidgeted a lot and tapped with my hands and jiggled my legs.
Since giving up I am way calmer. My sense of smell and taste is phenomenally
better
I was amazed at how suddenly I could taste carrots
Also exercise and lung capacity has improved immensely.

7. In changing from an unhealthy diet to a healthy one what are the main
things you have noticed?
The transfer of energy from foods to neurons is pretty fundamental in brain function.
My energy levels are so much better. I don’t feel tired and sick
I am more conscious of what is happening around me and I am much so much better at
decision making. I have better spatial awareness too.
I have also noticed my memory retention is better and I am better at maths , games and
activities
My skin, hair and nails have all improved as well as bowel function and moods.
I no longer have the joint pain I used to experience and have also lost the feeling of being
quite down.

8. Feeding the Brain – how does this happen?
Like the rest of his body, Subject N’s brain depends on food to
run at peak performance.
Food he consumes will affect his brain(either directly or
indirectly) by moving across the blood-brain barrier.
The blood–brain barrier allows the passage of water, some
gases, and lipid soluble molecules by passive diffusion, as
well as the selective transport of molecules such as glucose
and amino acids that are crucial to neural function.
Large molecules do not pass through the
Blood Brain Barrier very easily.
Low lipid (fat) soluble molecules do not
penetrate into the brain.
However, lipid soluble molecules, such as
barbiturate drugs, rapidly cross through into
the brain

9. The catalyst in changing to a healthy lifestyle

10. The benefits of changing to a healthy diet has enhanced
the brain function of Subject N in many ways
Subject N’s brain needs protein to build neurotransmitters - messenger chemicals that
allow brain cells to communicate. When he eats protein, his body breaks it down into
individual amino acids, which affect cognition and mood and help him to stay alert.
Examples of protein rich foods are red meat, fish, chicken, eggs, milk, cheese and
yoghurt, soy protein grains, nuts and pulses (dried beans, peas and lentils).
His brain also needs an assortment of vitamins and minerals to thrive, including B
vitamins, vitamin E, calcium, iron and magnesium
Omega3 fatty acids are essential for normal brain function and dietary supplementation
They cross the blood brain barrier and can increase hippocampus cognitive memory.
Cognitive memory is an integral part of working memory (Both episodically and
semantic) language comprehension and use, problem solving and decision
making.
A diet lacking in Omega3 can see a reduced synapse foundation
with increased depression, aggression and anxiety.
Vitamins especially the brain vitamins (B12/foliate/B6) help with
the important process in the nervous system and cell
communication (Otherwise we would run like a slow internet)

12. In conclusion : The benefits that Subject N has seen from adopting a healthy
and nutritional diet has been reflected in some noticeable changes in his brain
functionality . By feeding the brain with the right nutrition you can lessen the chances
of obesity, diabetes , coronary heart disease, high blood pressure and some forms of
cancer.
• Better memory
• Improved spatial awareness
• Improved energy levels
• Improved moods
• Feels more coordinated
• Better body temperature regulation (Used to feel cold all the time)
• Less stress and agitated
• Less jittery and fidgety
• Better circulation
• Improved sleeping pattern
• Doesn’t feel like he carries stress around in his head anymore
• Used to worry about things that hadn’t even happened.
• Perception is better