Exercise and healthy eating are great ways to make the most of our brain potential but even healthy diets introduce oxidants into our body. These tiny terrorists are constantly in attack mode and their only job is to wreak havoc on our healthy temple. We’ve learned that our brain and nervous system are made out of essential fats, protein and phospholipids all of which are damaged by oxidants. So where do these oxidants come from?

Trans fats. We already know these are bad. The gover-nater even issued a statewide ban on these crooked lipids. Trans fats are damaged fats that are found in foods deep fried in hydrogenated vegetable oil. When we eat them, they go straight to our brain box and start taking up space. They block the conversion of essential fats into GLA, DHA and prostaglandins which are necessary for brain function. Some restaurants and food producers are dumping hydrogenated oils for “healthier” alternatives. So while those french fries we’re eating may have less effect on our IQ, they’ll continue to effect our ability to see our feet. Just make sure to read labels and ask questions to avoid this fat mistake.

It’s a drag. Smoking and environmental pollution also cause oxidation in the body resulting in the same chain reaction damage to essential fats attached to phospholipids in nerve cell membranes. Every drag from a cigarette introduces a trillion oxidants which travel right to the brain. Cadmium is also introduced and, over time, it depletes zinc levels which results in impaired brain function.

Fight back. Vitamin E is highly effective at combating oxidation in the body and is even more powerful when combined with Vitamin C. Vitamin C recycles Vitamin E molecules that have already kicked butt on an oxidant. Coenzyme Q10 has been shown to increase energy production in the brain as well as protect it from neurotoxins. Here’s a list of nutrients that offer maximum protection against oxidants:

Beta Carotene – carrots, sweet potatoes, dried apricots, squash, watercress

Vitamin C – broccoli, peppers, kiwi, berries, tomatoes, citrus

Vitamin E – seeds and their cold-pressed oils, wheatgerm, nuts, beans, fish

Selenium – oysters, brazil nuts, seeds, molasses, tuna, mushrooms (ladies, this one is great for healthy hair and stronger nails)

Glutathione – tuna, legumes, nuts, seeds, garlic, onions

Anthocyanidins – berries, cherries, red grapes, beets, prunes

Lipoic Acid – red meat, potatoes, carrots, yams, beets, spinach (did you know that 60% of the calories in spinach come from protein?)

Co-Q10 – sardines, mackerel, nuts, seeds, soy

Booze battle. Alchol is the brain’s worst enemy. The brain isn’t able to detoxify alcohol, so once the liver’s capacity is exceeded, alcohol starts to disrupt the brain’s communication signals resulting in poor memory and really bad dance moves. Alcohol dissolves the healthy fatty acids in the brain and replaces omega 3 DHA with DPA, a worthless substitute. It blocks the conversion of fats into DHA and prostoglandins as well as depletes our internal cache of vitamins.

That being said, I like beer. Good, hoppy craft beer. I also enjoy a good bottle of wine. If you do too, then we’re both in luck because research has shown that drinking alcohol in moderation (1-2 drinks daily) does not impair brain function. Friday night brain blitzes of six vodka tonics on the other hand… I know, it happens.

Chill out. Stress makes us forgetful. It increases our levels of the hormone cortisol resulting in damaged dendrites, a vital part of the brain’s electrical messaging system. Once stress is reduced, the dendrites grow back. Dehydroepiandrosterone (DHEA) is a hormone that helps control stress, and it helps to maintain proper mineral balance, controls sex hormones, builds lean body mass and reduces fat tissue. DHEA is actually nicknamed the anti-aging hormone. Levels begin to decline after age 20 especially in people who are regularly stressed. DHEA supplements along with stress management, exercise and a balanced diet can boost your DHEA levels leading to dramatic improvement in memory and depression issues.

So relax, eat your veggies, walk the dog and enjoy a good glass of wine. Next week we’ll discuss sugars and stimulants. Can coffee make you stupid?

I clearly remember the morning vitamin ritual my mom imposed on my brothers and me. We were forced to down chewable multi’s, cod liver oil, vitamin C with rose hips and the dreaded vitamin A drops that completely wrecked a glass of orange juice. I now know that it’s partly because of those vitamins, minerals and fish oils that I can remember it all so well. Vitamins and minerals are the brain’s supporting cast members. They help turn glucose into brain energy, amino acids into neurotransmitters and essential fats into complex fats like GLA or DHA and prostaglandins, and choline and serine into phospholipids. They help build and rebuild the brain and keep things running smoothly.

Research has shown that optimum intake of vitamins and minerals leads to increased IQ as well as increased ability to think faster and concentrate longer. The B vitamin family is especially important for overall mental health. They directly affect how we think and feel. Check them out:

B1 (Thiamine) – turns glucose into energy

B3 (Niacin) – known to improve memory (141mg daily), cuts risk of dementia and is an effective treatment for schizophrenia

B5 (Pantothenic Acid) – needed to make stress hormones and acetylcholine

B6, B12 and Folic Acid – these three together with niacin control a critical process in the body called methylation; vital in the formation of neurotransmitters. Folic Acid deficiency has been linked to mental health issues and B12 deficiency has been shown to have a deleterious affect on mental performance. These three vitamins are also crucial during pregnancy as they protect the child from from spina bifida and general intellectual problems.

Other important brain vitamins and minerals:

Vitamin C – helps to balance neurotransmitters

Calcium/Magnesium – promote relaxation and decrease anxiety by helping to relax nerve and muscle cells. The body need 500mg of magnesium every day. Leafy green plants are a great source since magnesium is part of the chlorophyll molecule. Pumpkin and sunflower seeds are another great source of magnesium.

Manganese – deficiencies have been linked to insomnia, restlessness, non-productivity and high blood pressure. We need 5mg each day.

Zinc – most commonly deficient of all minerals and most critical for mental health. Zinc improves memory as well as counteracts autism, anxiety, depression, anorexia, hyperactivity and schizophrenia. We need 15-20mg each day.

Brain balance. Methylation is the brain and body process of balancing thousands of neurotransmitters, hormones and other important biochemicals. There are around a billion methylation reactions in the body every second. Our methylation ability is a critical factor determining mental health, concentration, mood and our ability to deal with stress. Primer on methylation:

Organic compounds made up of three hydrogen atoms bonded to a carbon atom are called methyl groups. These methyl groups are directly involved in the creation of neurotransmitters. For example, adrenaline is made when one of these methyl groups is added to noradrenaline. Methylation also helps make brain friendly fats, phospholipids, and even controls gene expression which is how the information in a gene acts to change the function of a cell.

Faulty methylation is known to predict depression, memory loss and even low intelligence, and is a direct result of high levels of homocysteine, a toxic amino acid.

Ideally, our homocysteine levels should never be higher than 7. A do-it-yourself kit is available for home testing. At age 40, homocysteine levels begin to rise. For the over 40 crowd, a good way to calculate your optimum homocystine level is to divide your age by 10. Homocysteine levels are dictated by genetics but are greatly influenced by diet and lifestyle. Since we can’t change our genes, we should control our homocysteine levels through nutrition and exercise.

By combining B2, B6, B12 and Folic Acid or by combining zinc and trimethylglycine (TMG/Betaine) we can optimize methylation. These nutrients combine with homocysteine to make S-adenosyl methionine (SAMe) – a molecule that donates methyl groups for the methylation process. Supplementing in this way lowers homocysteine levels while enhancing the methylation process.

If you’ve been suffering from depression, lack of motivation, poor memory and concentration or if you’re sure that you’re just a little dumber than you used to be, vitamin and mineral deficiency are likely part of the problem. Find a good multi-vitamin and a good multi-mineral at your local vitamin shop. Adding an additional vitamin C supplement isn’t a bad idea as we realistically need 3000-5000mg every day. Remember to eat plenty of leafy greens like spinach and kale or have a seaweed salad the next time you’re out for sushi.

Next week we’ll look deeper into anti-oxidants and the best ways to battle body pollutants.

Amino Acids, the building blocks of protein, are transformed by the body into neurotransmitters. Neurotransmitters are the messengers of the brain and the keys that unlock the many functions of brain cells. Research has shown that amino acid deficiency can cause depression, apathy, lack of motivation, poor memory and concentration, as well as an inability to relax. For example, the amino acid tryptophan has been found to alleviate depression and the amino acid tyrosine has been shown to boost mental and physical performance under stress. The amino acid gamma-aminobutyric acid (GABA) is highly effective against anxiety.

There are eight essential amino acids from which the body can manufacture every other amino acid. These eight cannot be manufactured by the body and must be taken in through the foods we eat. Protein is built from amino acids. The quality of protein can be determined by its amino acid balance which is measured as Net Protein Utilization (NPU) and the more modern method, Protein Digestibility Corrected Amino Acid Score (PDCAAS). Here’s a chart:

PDCAAS Chart

And here are some key amino acids for body health and proper brain function:

Glutamine (Glutamic Acid) 2000mg daily or Pyroglutamate 100-400mg daily, used throughout the body and they make glutathione – a powerful anti-oxidant

Tyrosine 1000mg daily, increases mental and physical performance especially in high stress situations

GABA 1500mg daily, promotes relaxation and stress relief

Tryptophan 500mg daily, improves mood

Phenylalanine 1000mg daily, makes tyrosine

Amino acids fight for absorption in the body so supplementing amino acids is best done individually and either on an empty stomach or with non-protein foods like fruit. I supplement tyrosine about an hour before workouts and I’ve found that I maintain the mental and physical fortitude to squeeze out an extra couple repetitions. I’ve really noticed a difference in my ability to overcome mental fatigue during long runs (anything over five miles).

If you’re using a protein supplement as part of your workout regimen, choose a supplement that includes a complete amino acid facet. Some supplements tout the use of “micronized” aminos which claim to be more easily digested. While taking aminos together will counteract 100% absorption, this is the easiest method and you’ll still receive the benefits of ingesting a complete amino group every day. Personally, I like GNC’s AMPlified Wheybolic Extreme formula.

Each night, about an hour before bed, I supplement GABA. After just one week of use, I found myself falling asleep faster and feeling more refreshed upon waking. Some people ask me if it’s possible that the benefits I’ve seen from supplementing these aminos are purely psychological. I tell them anything is possible, but the benefits are still there.

Next week we’ll talk about vitamins and minerals, how they support brain function and which ones are most effective. In the mean time, get some mental exercise by reading. If you have kids, play some memory games. They will beat you and you’ll find yourself motivated to beef up your brain.

Did you know that if you squeezed all of the liquids out of your brain, the remaining lumpy mass would be 60% fat? Yeah, that’s pretty gross but it’s true. So, it stands to reason that the fats we eat, or don’t eat, play an important role in our brain, right? They sure do. We should be eating healthy fats at every meal and our daily fat intake should account for 20% of our total caloric intake everyday. That’s 40-50 grams per day in the average, healthy diet. The trick is eating the right fats and in the right proportions. Healthy fats will lower your blood pressure, boost your immunity, decrease inflammation and even balance your blood sugar by making your insulin more effective. Good fats also improve learning and positively impact mental health issues like ADD, behavioral problems, schizophrenia and depression by regulating the release and performance of certain neurotransmitters.

Fatten up. Choosing the rights fats is easy because I’m going to tell you what they are, where they’re found and what they do. Then it’s just a matter of choosing the right source foods and maybe even adding a supplement to your diet.

One third of our daily fat intake should come from the polyunsaturated variety of fats, providing Omega 3 and Omega 6 fatty acids. The Omega 3 family of fats is composed of alpha-linolenic acid, EPA and DHA. Omega 3 fats are converted by the brain into prostaglandins which help relax blood vessels, resulting in lower blood pressure. They are also great inflammation fighters, they help regulate water in the body and keep our blood sugar steady. EPA and DHA fats are the two we need to focus on since they have the greatest impact on our brain health. Great sources or EPA and DHA are herring, mackarel, salmon and fresh tuna (not from a can). We need 300mg to 400mg of both EPA and DHA everyday. If you’re already suffering from poor memory, lack of concentration, a learning disability or a mental health issue, double that dosage.

Omega 6, or linoleic acid, is converted by the body into gamma linoleic acid (GLA). GLA is great for improving memory. Good sources of Omega 6 include pumpkin and sunflower seeds. You can also supplement Primrose or Borage oil everyday. These are easily found at your local vitamin store and are relatively inexpensive.

Phospholipids are another variety of fats and they support brain efficiency by making myelin, the sheath of all nerves in the body, thereby promoting faster transfer of brain signals. Phosholipids also help make acetylcholine, the brain’s memory neurotransmitter. Acetylcholine supports methylation; the brain’s process of balancing critical biochemicals including neurotransmitters. Phospholipids enhance mood and mental performance as well as protect against Alzheimer’s Disease.

There are three types of Phospholipids: phosphatidylcholine (choline), phosphatidylserine (serine) and phosphatidyl dimethylethanolamine (DMAE). Choline has been shown to create superior brains with vastly more neuronal connectors. Choline has also been found to keep our homocysteine levels in check. Homocysteine is a problematic amino acid linked to Alzheimer’s Disease. Choline converts into a brain chemical called trimethylglycine which ultimately turns homocysteine into SAMe, a vital brain nutrient that helps the brain make more choline as well as DMAE.

Serine is adept at improving memory, learning, vocabulary and concentration. DMAE synthesizes choline and accelerates acetylcholine production. It improves ADD, learning problems, mind racing and concentration.

The best source for all three phospholipids is Lecithin, a generic term for the yellowish-brown fatty substance found in animal and plant tissues. You can find Lecithin capsules in your local vitamin store and you should take 5000mg daily. Choline can also be found in organic meats, soybeans, peanuts and egg yolks. Yes, egg yolks are good for you and no, eating them does not increase your blood cholesterol. DMAE can be found in fish, especially sardines.

Trans fats are damaged polyunsaturated fats and they wreak havoc on our brain. When we eat deep fried, fast foods we’re ingesting trans fats which are delivered directly to the brain. They take space away from our healthy brain fats (specifically DHA), essentially replacing them, making our brain less efficient and robbing our body of the beneficial effects of DHA.

Things to remember:

15-20% of our daily caloric intake should be healthy fats

1/3 of our daily fats should be the polyunsaturated variety, providing Omega 3 and 6

Omega 3 and Omega 6 fats should be ingested in a 1:1 or 2:1 ratio in favor of Omega 3 fats

DHA and EPA fats should be ingested in a 1:1 ratio

No more than 30% of our daily fat intake should be from saturated fats

Trans fats are bad, mmm-kay

Supplement ideas: (combine with a good multi-vitamin and a good multi-mineral supplement)

Fish oil providing at least 400mg of EPA and DHA per dose (I like Barlean’s Organic Fish Oil with EPA and DHA)

Primrose or Borage oil providing 200mg GLA daily

Eat plenty of fresh seafood, especially salmon and tuna

On a side note, too much alcohol blocks the conversion of fats into DHA and dissolves fatty acids within the brain’s membranes while replacing DHA with DPA, a poor substitute. However, alcohol in moderation has not been shown to have negative effects. Moderation can be judged by how intoxicated you feel. If you feel “buzzed”, you’ve hit your moderation limit.

Next week we’ll talk about amino acids and how they give us a stronger brain as well as stronger muscles. Keep those emails coming and don’t be shy about asking those questions here in the comments section. We can all learn a thing or two about a thing or two…

Let me preface by reminding everyone that, because this is a blog article, I have to keep things short and to the point. We’re about to delve into nutrition as it relates to our brain and the importance of maintaining good mental health. This topic has been heavily researched by scientists, psychiatrists, psychologists, exercise physiologists and nutrionists, and medical doctors for the better part of the 20th century and is still a hot topic today. There’s no shortage of information as it relates to nutrition for better mental health. Our nutritional intake can actually make us smarter, increase our IQ, relieve stress, improve focus and alertness, increase concentration and help us make better decisions more quickly. For our purposes, I’m breaking this topic into a series. We’ll address each of the essential brain nutrients individually each week.

Obviously, my writing is geared toward men and women serving in the armed forces, law enforcement and protection services, but the implications of what we discuss here are far reaching. When faced with a life threatening situation, human beings have natural and common physical responses to dangerous situations; whether it be a gunfight in a war torn country or a potential car crash on your way home from work. In any situation where we need to protect ourselves and those around us, it’s vitally important that our brain is working in top order. It’s especially important if our body has suffered a life threatening trauma. We must act quickly and accurately. We have to remember our defensive training and life saving techniques. In these situations, the health of our brain and having the proper mindset are most often the difference between living and dying. How many times have we heard stories about men and women, in top physical condition, dying from a relatively benign wound after going into shock? Your brain can save your life.

In this series, we’ll discuss how the brain works and what it needs nutritionally to continue working most efficiently. We’ll discuss specifically what we should eat and how we should eat it. As for the psychology and mental training behind creating a proper combat mindset, I suggest reading the book On Combat, by Lt. Colonel Dave Grossman, as well as listening to his audio series The Bullet Proof Mind. Let’s call it a homework assignment.

Decades of research have shown that most people alive today are not living anywhere close to their potential for intelligence, memory, concentration, emotional balance or mental fortitude. The right combination of nutrients works to treat mental deficiencies and mental health issues better than any man-made drug and without the side effects.

Let’s jump right into The Essential Nutrients for our brains:

Ten years ago, my fitness approach had much more to do with physical appearance than physical ability. Photographs of ripped abs and big biceps were effective at motivating me to get into the gym – which is good as long as we’re aware of how easy it is to get caught up in today’s fitness marketing. Hundreds of companies, some touting themselves as research laboratories, are filling the consumer market with thousands of workout enhancing products; many of which do exactly as they claim and provide results. They make us leaner, stronger and increase our endurance, but sports supplements should be viewed as just that – a supplement to our healthy nutritional intake. When we come to rely on them, trouble may follow.

Hardcore moderation. Fitness tends to have a snowball effect. As we grow stronger and our physical appearance improves, it becomes easier for us to get into the gym. Workout intensity and duration increase, we push ourselves to do more and we grow accustomed to ignoring the pain. There’s nothing wrong with being hard as nails if we remember to forge ourselves using safe methods.

Everyone’s body is different, but I’ll never claim we have individual genetic boundaries. The human brain is powerful and is capable of pushing us far beyond what we think is our breaking point. All physical abnormalities aside, if we do have a “physical boundary” the root cause is certainly self doubt. Determine your limits, make it hurt and then go heavier, harder and longer. Hardcore athletes not only push their bodies, they harness the power of their mind. Truly believing you can run faster or lift a heavy weight is a key factor in making it happen. Unfortunately, many sports supplements provide an easier path to increased performance.

Walking into any fitness store will reveal hundreds of products whose ingredients promise to burn fat, increase metabolism, build muscle, anti-oxidize, increase oxygen uptake and even give you better mental focus. These supplements are expensive and most are not FDA approved – although, I’m not sure that means much anymore. By design, these products were developed to take you to the next level, but they weren’t necessarily intended to keep you there. For example, the long term use of many thermogenics can lead to high cholesterol, liver damage, high blood pressure and even heart abnormalities. Thermogenics are designed to increase our fat burning ability by generating heat through increased metabolism. Do you know what safely does exactly that? Yep, physical activity.

If you only remember one thing in this article, remember this: The key to safe and effective supplementing is to base their use on your current level of activity, not your goals. As you increase the physical demands on your body through exercise, you might find yourself in need of a particular sports supplement because you simply can’t eat enough to get your desired intake. This is most often the case when it comes to protein. Many powder forms get the right kind of easily digestible proteins into your system quickly – aiding your muscle repair process. Most other popularly supplemented items like creatine and even metabolism sparking stimulants like caffeine are easily and safely ingested as part of a healthy, balanced diet. After some self analysis, you might find that you’re over-supplementing your diet or that you don’t need to supplement at all.

Just the basics. In addition to its many positive effects, exercise tends to do two things to your body. It breaks down your muscles allowing them to repair, adapt and grow and it increases the presence of free radicals in your body due to increased oxygenation during aerobic activity.

To assist in muscle growth and repair we need consume protein and plenty of water. The average, active person should consume about one quarter gram of protein per pound of body weight on a daily basis (granted that person is at or near their ideal body weight). A person who engages in regular weight lifting might need as much as three times that amount. Trial and error is always involved in determining exactly how much protein your body needs. Additionally, the body needs a small amount of healthy, complex carbohydrate to fuel muscle repair.

Fighting free radicals is pretty easy. Most of the healthy foods we eat everyday are filled with anti-oxidants: carrots, Russet potatoes, walnuts and pecans, artichokes, blueberries, beans and other foods rich in Vitamins A, E and C. Free radicals are highly reactive atoms that can start a dangerous domino effect inside the body. When they react with cells, those cells become damaged, malfunction or die. Anti-oxidants stop this chain reaction before cell damage occurs.

It has always been my goal to support my nutritional needs with healthy and balanced eating, but I do keep a tasty protein supplement on standby for busy days when balanced eating is tough.

If you have questions about specific supplements you are using or thinking of using, email me: john@thearmorygroup.com

Thanks to everyone for your emails. I’m very glad to hear that you’re on track and making great progress with your newfound fitness and nutrition programs. Keep up the good work and don’t forget to inspire those around you to do the same.