Researchers have suggested that exercise is “the best preventive drug” for many common ailments, from psychiatric disorders to heart disease, diabetes and cancer.1 Even your risk for age-related hearing loss is reduced through exercise.2 Physical fitness has also been linked to brain health, and is an important adjunct strategy to prevent dementia.
In fact, compelling evidence shows that physical exercise helps build a brain that not only resists shrinkage, but increases cognitive abilities3 and creativity. Researchers at Stanford University found that walking can increase creativity up to 60 percent.4,5 Even a casual stroll around your office can be helpful when you’re short on solutions.
Even more importantly, we now know that exercise promotes a process known as neurogenesis, i.e., your brain’s ability to adapt and grow new brain cells, regardless of your age. Exercise also promotes mental health by normalizing insulin resistance and boosting natural “feel good” hormones and neurotransmitters associated with mood control, including endorphins, serotonin, dopamine, glutamate and GABA.
Most recently, Canadian researchers found high-intensity workouts helped boost memory by improving hippocampal function6,7,8 — a finding they say could prove to be an important prevention strategy against Alzheimer’s disease, the most serious and deadly form of dementia. A recent scientific review9 also concluded that aerobic exercise increases left hippocampal volume, which also benefits specific memory functions.
High-Intensity Workouts Boost Memory
The Canadian study10 assigned 95 healthy young adults to one of three groups. One group completed six weeks of high-intensity interval training (HIIT) plus cognitive training, the other treatment group did HIIT only, while the control group remained inactive and got no cognitive training. Both HIIT groups experienced significant improvements in high-interference memory.
Interference memory refers to a process where data you’ve already memorized interferes with your ability to learn and memorize new information. Having good interference memory means you’re able to seamlessly integrate new information, enabling you to distinguish the new from the old.
One example of this type of memory is the ability to distinguish a new car of the same make, model and color as your old one. Interestingly, the exercise did not improve general recognition performance, a finding the researchers chalk up to the hypothesis that HIIT “selectively increases high-interference memory that may be linked to hippocampal function.”
Fitness Response Appears to Go Hand in Hand With Brain Benefits
Those who reaped the greatest improvements in fitness also had more significant increases in brain-derived neurotrophic factor (BDNF) and insulin-like growth factor-1. BDNF is a protein that has rejuvenating effects on both your muscles and your brain. High BDNF levels have also been correlated to a dramatic reduction in Alzheimer’s risk, as it helps you grow new brain cells and protect old ones from deterioration.
As one would expect, those who participated in both HIIT and cognitive training saw the greatest improvements in memory in this study, and “high responders to exercise,” meaning those who gained the greatest fitness improvements, gained the greatest memory improvements of all.
According to the authors, this suggests “potential synergistic effects might depend on the availability of neurotrophic factors.” Indeed, the fact that BDNF is actively involved in both your muscles and your brain is thought to be a major part of the explanation for why physical workouts can have such a beneficial impact on your brain tissue.
Exercise Also Increases Mitochondrial Biogenesis in Your Brain
Other research has shown that, besides boosting BDNF and promoting neuroplasticity, exercise also increases an important metabolic signal called peroxisome proliferator-activated receptor gamma coactivator (PGC-1α), which increases mitochondrial biogenesis. The PGC-1α pathway regulates both mitochondrial activity and mitochondrial replication. This is important, as your brain is the most mitochondrially-dense organ in your body. As noted by neurologist Dr. David Perlmutter in a previous interview:11
“[M]itochondria do more than just help us produce energy and power our cells. Mitochondria are actually involved in determining which cell lives or dies … This is mitochondrial therapy. We’re now looking upon Alzheimer’s and Parkinson’s as acquired mitochondropathies or mitochondrial diseases that can be acquired by exposure to toxins, like we see with Parkinson’s, or just direct toxic effects on mitochondria based upon diet.
For example, a high sugar diet is toxic to mitochondria. Here is yet [another] benefit to aerobic exercise that has just been published. It now looks as if those who engage in aerobic exercise have a wider diversity of gut bacteria. The more exercise you do, the more diverse are the organisms that live in your gut. That correlates with better health, reduced inflammation and a more balanced immune system.”
Cardio Helps Grow a Bigger Brain
The second study, a meta-analysis12 of 14 controlled trials examining the effect of aerobic exercise on hippocampal volume in humans, found it had “significant positive effects on left hippocampal volume in comparison to control conditions.” It did not, however, have a significant effect on total hippocampal volume. According to Joseph Firth, Ph.D., research fellow at Australia’s National Institute of Complementary Medicine:13
“Our data showed that, rather than actually increasing the size of the hippocampus per se, the main ‘brain benefits’ are due to aerobic exercise slowing down the deterioration in brain size. In other words, exercise can be seen as a maintenance program for the brain.”
The participants, 737 people in all, ranging in age from 24 to 76, included both healthy people and those with mild dementia or mental illness such as depression or schizophrenia. Exercise routines included a variety of cardio exercises, such as stationary cycling, walking and running, and were performed anywhere from two to five times a week for three months up to two years.
Your left and right hippocampi — one on each side of your brain — are part of your limbic system and play important roles in spatial navigation and the consolidation of short-term memory into long-term memory storage. Your hippocampus is also a major site where neuroplasticity occurs. Your left hippocampus is primarily involved in the memorization of names, and mediates the verbal memory function, while the right hippocampus is involved in nonverbal memory functions and spatial relationship memories.
According to the authors,14 “Post-hoc analyses indicated effects were driven through exercise preventing the volumetric decreases which occur over time. These results provide meta-analytic evidence for exercise-induced volumetric retention in the left hippocampus. Aerobic exercise interventions may be useful for preventing age-related hippocampal deterioration and maintaining neuronal health.”
Exercise Triggers Neurogenesis
The idea that your brain can rejuvenate and regenerate itself throughout your life is completely contrary to what I was taught in medical school. At that time, it was believed that once neurons die, there’s no turning back. As a result of this flawed understanding, memory decline was considered a more or less inevitable part of aging. Today we know that’s simply not true.
The key, however, is being proactive. Eating a healthy diet of real food — paying careful attention to getting sufficient amounts of healthy fats, including and especially animal-based omega-3 fats — and staying physically active lays the groundwork for healthy brain function as you age. As noted by psychiatrist Dr. John J. Ratey in his book “Spark: The Revolutionary New Science of Exercise and the Brain,” there’s overwhelming evidence showing that exercise produces large cognitive gains and helps fight dementia.
The studies above are not the only ones showing exercise boosts gray matter in the hippocampal region. A 2013 study15 found the total minutes of weekly exercise correlated with volume of the right hippocampus, meaning the more exercise people got, the larger their right hippocampus — the area associated with nonverbal memory functions and spatial relationship memories.
A Fit and Healthy Lifestyle Protects Against Dementia, Even if You’re at High Risk
A 2015 randomized controlled trial19,20 published in The Lancet also demonstrated how a comprehensive prevention program can reduce the risk of dementia in those who are at high risk. Here, 1,260 adults in Finland, aged 60 to 77 years old, participated in the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability. Half were randomly assigned to the intervention group while the other half served as controls.
All were at high risk of dementia. The intervention consisted of regular meetings over the two-year trial period with various health professionals to address diet, exercise, brain training exercises and metabolic risk factors. At the end of two years, the intervention group scored 25 percent higher overall on the Neuropsychological Test Battery (NTB) — a standard test to evaluate mental functioning — than the control group. They scored even higher on certain parts of the test. As reported by Science Daily:21
“[F]or executive functioning (the brain’s ability to organize and regulate thought processes) scores were 83 percent higher in the intervention group, and processing speed was 150 percent higher.
According to professor [Miia] Kivipelto, ‘Much previous research has shown that there are links between cognitive decline in older people and factors such as diet, heart health, and fitness. However, our study is the first large randomized controlled trial to show that an intensive program aimed at addressing these risk factors might be able to prevent cognitive decline in elderly people who are at risk of dementia.’”
Other Mechanisms by Which Exercise Boosts Brain Health
The connections between your physical fitness and your brain health run deep. I’ve already mentioned a few mechanisms for this connection, such as normalizing insulin sensitivity (which helps protect your cognitive health as diabetes is linked to a 65 percent increased risk of developing Alzheimer’s22) and boosting BDNF, which plays an important role in the regeneration of neurons. Here are a few more:
Improving and increasing blood flow to your brain
Your brain needs a significant supply of oxygen to function properly, which helps explain why what is good for your heart and cardiovascular system is also good for your brain. The increased blood flow that results from exercise allows your brain to almost immediately function better. As a result, you tend to feel more focused after a workout, which can improve your productivity at work and at home.
Reducing plaque formation
By altering the way damaging proteins reside inside your brain, exercise may help slow the development of Alzheimer’s disease. In one animal study, significantly fewer damaging plaques and fewer bits of beta-amyloid peptides, associated with Alzheimer’s, were found in mice that exercised.23
Decreasing bone morphogenetic protein (BMP)
BMP slows down the creation of new neurons, thereby reducing neurogenesis. If you have high levels of BMP, your brain grows slower and less nimble. Exercise reduces the impact of BMP so that your adult stem cells can continue performing their vital functions of keeping your brain agile. In animal research, mice with access to running wheels reduced the BMP in their brains by half in just one week.24,25
Exercise also results in a notable increase in another brain protein called noggin, which acts as a BMP antagonist. So, exercise not only reduces the detrimental effects of BMP, it simultaneously boosts the more beneficial noggin as well. This complex interplay between BMP and noggin appears to be a powerful factor that helps ensure the proliferation and youthfulness of your neurons.
Boosting neurotransmitters associated with mind and mood
Exercise also boosts natural “feel good” hormones and neurotransmitters associated with mood control, including endorphins, serotonin, dopamine, glutamate and GABA.
A study by Princeton University researchers revealed that exercising creates new, excitable neurons along with new neurons designed to release the GABA neurotransmitter, which inhibits excessive neuronal firing, helping to induce a natural state of calm.27 The mood-boosting benefits of exercise occur both immediately after a workout and continue on in the long term.
Metabolizing stress chemicals
Researchers have also teased out the mechanism by which exercise helps reduce stress and related depression — both of which are risk factors for dementia and Alzheimer’s disease. Well-trained muscles have higher levels of an enzyme that helps metabolize a stress chemical called kynurenine. The finding suggests that exercising your muscles helps rid your body of harmful stress chemicals.28
It’s Never Too Late to Benefit From Exercise
There’s no denying that exercise can have a profound impact on your health, and a major part of its benefit lies in its ability to prevent disease. Dementia and cancer are but two in an inordinately long list of health problems that can arise as a result of chronic inactivity. Your metabolic- and cardiovascular health is also largely dependent on exercise.
Ideally, you’ll want to establish a comprehensive exercise program that includes high-intensity exercises and strength training — both of which have been shown to be of particular benefit for the prevention of dementia.
I also urge you to consider walking more, in addition to your regular workout regimen. Ideally, aim for 7,000 to 10,000 steps per day, and try to limit your sitting to three hours a day or less. Naturally, if you have a chronic disease, you will need to tailor your exercise routine to your individual circumstances, taking into account your fitness level and current health.
If your immune system is severely compromised, you may want to exercise at home instead of visiting a public gym. But exercise will ultimately help to boost your immune function, so it’s important to continue with your program even if you suffer from chronic illness.
Needless to say, while it’s never too late to start exercising, the earlier you begin and the more consistent you are, the greater your long-term rewards. Having an active lifestyle is really an investment in your future well-being, both physically and mentally. I believe that, overall, HIIT really helps maximize the health benefits of exercise, while simultaneously being the most efficient and therefore requiring the least amount of time.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.