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  • Heal The Gut: 17 Gut-Healing Strategies to Start Today

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23 Sep

Heal The Gut: 17 Gut-Healing Strategies to Start Today

  • By Tchiki Davis
  • In Articles, Food and Supplements for Optimal Brain Function
  • 0 comment

Got Anxiety? Brain fog? Fatigue? Improving your gut health could be the answer.

Our gut health influences everything from our weight, to our mood, to our cognitive ability. It can be the reason for our back pain, the root of our depression, and of course, the cause of our digestive issues. That’s why testing the health of our gut and then healing our gut is absolutely essential for improving our mental and physical health.

Why I Want to Help You Heal Your Gut

I never thought much about my gut. I’m a psychologist and well-being expert, so I focus mostly on what you can do to boost well-being. But this all changed when my gut completely gave out on me. In the blink of an eye, I started getting nauseous, bloated, and belchy anytime I ate anything. I quickly dropped 15 pounds, became exhausted, and developed intense anxiety.

Had I thought more about my gut health, I could have seen the signs and prevented this nightmare. My gut had been screaming, “Pay attention to me!” for years by giving me new food allergies, migraines, and tummy troubles. These were all signs that my gut was unhealthy… I just didn’t realize it yet.

Why You Want to Heal the Gut Before You Get Sick

When my gut got mad at me, I had no idea what the problem was. It took me months to figure it out. Eventually I took the GI-MAP stool test and learned that I had a parasite called blastocystis hominis (Blasto The Gut Bug), which I likely picked up in Mexico a few years back. I also ate dairy (despite knowing I was sensitive to it), and lived in a moldy apartment—all things that contribute to poor gut health.

Because I ignored the signs, my gut problems snowballed—I developed Small Intestinal Bacterial Overgrowth (SIBO), Estrogen dominance, and an intolerance to dairy, gluten, eggs, and almonds. In addition, I couldn’t eat anything that was difficult to digest (e.g., raw veggies, nuts, popcorn) or anything that fed mold (e.g., mushrooms, grains, even vitamins cased in cellulose capsules).

The GI-MAP stool test also revealed that my gut’s immune system was completely shot. This meant that my body couldn’t clear the toxins in my gut. As a result, I would get so tired that I literally couldn’t keep my eyes open after eating a meal. And when I was awake, I had a hard time concentrating—my foggy brain just could not think. Needless to say, this made it difficult to work and I often skipped eating on days when I needed my brain and body to function.

Knowing what I know now, I would have done just about anything to heal the gut and prevent this. So I feel compelled to share what I’ve learned in hopes that it might help you or someone you know who needs to heal their gut. Read on to learn more.

Pixabay
Source: Pixabay
Do You Need to Heal Your Gut?

Do you have common gut health issues such as: digestive troubles, stomach aches, weight changes, fatigue, skin issues, emotional issues, or food intolerances? Then consider testing the health of your gut and taking action now to heal your gut before your gut issues start to snowball.

If you’d like to know exactly what your gut problems are, you can take a stool test to find out. The GI-MAP stool test even has a report to help you interpret your results.

Get Started

In the section below, I’m going to review a bunch of gut healing strategies. These strategies can be even more effective if you know a bit more about the gut. So let’s start by getting to know your gut bugs.

Get to Know Your Gut Bugs

It turns out that our guts are populated by all sorts of bacteria, fungi, and other unknown critters—these “gut bugs” are collectively referred to as the microbiota.

Just like humans, our gut bugs have personalities which are affected by nature (their genes) and nurture (the environment they live in). As a result, some of them tend to be good guys, some tend to be bad guys, and some can be fickle, and end up being good or bad depending on the circumstances.

For example, some strains of the often-feared E. coli are good for us while other strains are bad. The potentially deadly bacteria, staphylococcus aureus (i.e., staff) is present in 25% of healthy people—it only hurts us when it overgrows. And even good bugs, when there are too many of them, can cause a world of hurt when they move up into the small intestine and overgrow (causing SIBO).

Why does it help to know your gut bugs? Well, because when we understand what leads to an unhealthy society of microbiota, we can take the right steps to create a healthy society of microbiota and heal the gut.

Here’s exactly how to do it.

When you start healing your gut, its best to start by gently supporting and encouraging healthy gut bugs. But if your gut is in a state of distress (as mine was), then you’ll likely need to ramp up slowly to the more harsh gut healing strategies, forcing those gut bullies in your microbiota to “get out!”.

To help you find the right protocol for healing your unique gut, I’ve listed 17 gut-healing strategies below in order from most gentle to most harsh.

I’ve also split these strategies into 3 phases to help you ramp up slowly and effectively.

What to expect

If your gut is unhealthy, it’s going to get worse before it gets better. You’re almost guaranteed to get die-off (Herxheimer) symptoms at some point in the gut healing process.

What are die-off symptoms?

Die-off symptoms can include fatigue, brain fog, gastrointestinal distress such as nausea, gas, bloating, diarrhea or constipation, low-grade fever, headache, sore throat, itching, muscle and joint soreness, chills, flu-like symptoms, lethargy, intense sweet cravings, rashes, and irritability.

Don’t confuse die-off symptoms with a lack of calories or nutrients, which can also make us feel tired and weak. Die-off symptoms tend to come on suddenly (whereas insufficient calories can leave us feeling chronically tired and ill). Some people also find that they have die-off symptoms only at a certain time of the day—morning, afternoon, or evening.

When I started healing my gut, I had intense die-off reactions (chills and nausea) each night for 6 weeks. It decreased to every few days (as I moved through the phases), then once per week, and now very rarely, only when I use one of the more intense strategies below to amp up my detox.

How to minimize die-off

The die-off symptoms you’ll experience will depend on the health of your liver, your gut bugs, and so forth.

  • If your die-off symptoms are making you feel miserable, then you’re killing bad gut bugs too quickly. Slow down, support your liver (with supplements like Milk Thistle), take epsom salt baths to support your body’s ability to get those dead gut bugs out of your body as quickly as possible, and eat foods with collagen (e.g., bone broth) to keep the bad stuff in your gut and out of your bloodstream.
  • If you feel fine one day and then complete crap the next, you might be getting die-off from parasites. It can be confusing because they have weird lifecycles, they die, reproduce, and create symptoms at weird times.
  • If your symptoms are consistently getting worse or staying the same over time, even though you haven’t been adding new gut healing strategies, then it’s likely NOT a result of die-off. See a doctor to make sure your symptoms are not a result of another health issue.

PHASE 1

In this phase, you’ll focus on generally improving your gut health.

1. Decrease Your Stress

It turns out that stress can actually help bad bugs, like Blasto, to thrive—a phenomenon that I experienced first hand.

As I mentioned earlier, my gut switched from okay to completely berzerk in the blink of an eye. The cause of this switch was stress—I had a super stressful month. The stress taxed my immune system even further, enabling Blasto, and a bunch of other bad gut bugs to grow. They moved up into my small intestine (where they are not supposed to be)—and they even started “leaking” out of my gut.

This is how a short period of stress can snowball into major gut health issues. And it’s why creating an anti-stress lifestyle is key to both gut health and mental health.

2. Support Your Immune System

If your gut is unhealthy, your immune system is already churning away trying to heal it. Without proper support, your immune system can get overworked and worn down. So a nice gentle way to heal the gut is to support your immune system in doing its job.

To support your immune system, you can eat immunity supporting foods, like citrus fruits, garlic, and spinach. If your immune system is already weak, it can also be helpful to supplement with key vitamins and minerals that may have become depleted like, Vitamin B, Vitamin D, and Zinc. I also found that taking vitamins to support adrenal function was incredibly helpful as adrenals can get taxed when we are overstressed by gut health issues.

3. Reduce Inflammation

Another way to heal the gut is by removing inflammatory foods. This helps your immune system decrease it’s workload so it can spend more energy on healing the gut.

Although each of us have different problem foods, wheat and dairy tend to be problematic for many people with gut health issues. Sugar feeds many bad bacteria (all carbs are digested as sugar). And partially-hydrogenated oils are toxic, so they busy the immune system leaving other problems in your body unaddressed. That’s why it can be really helpful to remove these inflammatory foods if we want a healthy gut.

4. Consume Collagen

Collagen makes up the gut’s connective tissue—or the barrier between what’s in your gut and the rest of your body. If this barrier gets “leaky”, particles from the gut can seep into the bloodstream, causing everything from the herxheimer reaction (flu-like symptoms), to mental health issues, to autoimmune disease.

Consuming collagen is likely helpful for everyone, but especially those with an unhealthy microbiota. In general, those with gut-health issues tend to have low levels of collagen. In addition, your microbiota affect which symptoms (or diseases) you might get from a leaky gut. So if you have an unhealthy gut, leaky gut may be more problematic.

For example, research shows that one type of autoimmune arthritis called Ankylosing Spondylitis is caused by the bacteria, Klebsiella. Many of us have Klebsiella in our microbiome, so researchers hypothesize that’s it’s only when these bacteria “leak” into our bloodstream that they cause arthritis. So eating collagen (or high-collagen foods like bone broth) can potentially prevent these negative outcomes.

5. Eat Gut-Soothing Foods

We often eat with little consideration for what our gut must then do with our food. In fact, our guts must break down all the chunks, absorb the nutrients, and then push along the indigestible fiber to feed the gut bugs in the lower intestine—that’s a lot of work for an unhealthy gut.

To help ease the burden on the gut, we can eat gut-soothing foods such as soft foods, cooked foods, and juiced fruits and vegetables. These foods are already broken down, which helps ease the burden on the gut.

6. Focus on Macronutrients

When it comes to the role of macronutrients (i.e., Carbs, Protein, and Fat) in gut health, the experts are split. Some say that feeding our gut bugs with carbs like fiber, vegetables, and fruits is the best approach. Others say that starving our gut bugs by eating primarily fat is the best approach. Indeed, both approaches seem to have benefits… depending on your unique gut and microbiota. So it’s important to pay attention to how specific foods make you feel.

For some folks, consuming fiber can exacerbate gut issues (e.g., those with an overgrowth of firmicutes). For others, certain types of carbs exacerbate gut issues. For others, consuming high-fat meals exacerbate gut health issues (e.g., those without the enzymes to break down fats). When it comes to your gut health, the key is to eat mindfully and explore how different foods make you feel. Only then can you know that you’re eating to heal your gut.

PHASE 2

If the tips in Phase 1 aren’t resolving your gut health issues, move on to Phase 2. In this phase, you’ll focus on more nuanced strategies to improve gut health.

7. Try a Ketogenic Diet

Although a Ketogenic diet doesn’t seem to work for everyone, it appears to be a good way to reduce inflammation in the body more generally, improve insulin resistance, and clear gunk from the cells. It’s also tends to be good for getting rid of bad bacteria and parasites. Why? Because the Ketogenic diet is a low-carb diet, and gut bugs primarily eat carbs.

Keep in mind that starting a Ketogenic diet can often result in a few days or weeks of Keto flu—headaches, leg cramps, sugar cravings, and some other annoying symptoms. To prevent Keto flu, make sure you’re getting electrolytes (especially sea salt, magnesium, and potassium). An easy way to do this is by drinking homemade “ketorade”.

And if you don’t feel good eating Keto after a few days, stop! If your body is already stressed, Keto can be too stressful for your body to handle. You might instead opt for a moderate to low carb diet just to reduce your sugar intake.

8. Detox The Liver

Our livers are responsible for detoxing us of the harmful byproducts of dying gut bugs. Eating liver supportive foods can help us reduce die-off reactions and kill bad gut bugs with more ease.

To help the liver and body detox, consider taking milk thistle supplements, calcium D-Glucarate, NAC, or liposomal glutathione. Next, eat bitter greens like dandelion leaves, raw radishes, and mustard greens to promote more bile excretion and process toxins effectively. And be sure to eat cruciferous veggies like broccoli, kale, collard greens, bok choy, and arugula. These contain diindolylmethane (DIM), a substance that helps the liver detox effectively.

9. Take Natural Digestive Aids

If your gut is having a hard time digesting, for whatever reason, help it out by consuming natural digestive aids.

  • Betaine HCL and Apple Cider Vinegar are helpful for folks with insufficient stomach acid to break down food (common signs of this are heartburn or upset stomach).
  • Digestive enzymes are helpful for folks with a sluggish gallbladder or pancreas.
  • And ginger is helpful for those with sluggish migrating motor complex (MMC), which helps clean out the small intestine between meals.

10. Eat Less to Starve Gut Bugs

If you have an overgrowth of bad gut bugs, part of the goal is to starve them without starving yourself. Some folks advocate for fasting, intermittent fasting, or eating fewer carbs to reduce bacteria like firmicutes, which have been shown to be linked to obesity. Just be sure you’re consuming enough calories not to stress your body out.

11. Remove Toxins from Your Life

Sometimes it seems like we are doing everything right, but we still can’t seem to get a handle on our gut health issues. In this case, there is often some hidden toxin that’s bogging down our immune system.

For example, are we eating all of our food out of plastic with BPA, a known gut toxin? Or are we living in a home that’s covered in gut-harming mold? Or are we sleeping on a new bed that sprayed in toxic flame-retardant chemicals?

Gut-harming toxins are all around us. The electromagnetic waves from our smartphones can even mess with our guts. So finding and removing these toxins is often instrumental in healing the gut.

PHASE 3

If the tips in Phase 1 and 2 aren’t resolving your gut health issues, your gut bugs just aren’t going to go quickly into the night—now it’s time for war! In this phase, you’ll focus on evicting unhealthy gut bugs from your body… by force.

12. Break Up the Biofilms That House Bad Gut Bugs

When bad gut bugs just won’t leave, it’s often because they have a protective home, or biofilm, to hide in. Taking biofilm disrupting supplements can start to jar them loose. The biofilm disrupters include:

  • Allicin (from Garlic)
  • N-acetyl cysteine (NAC)
  • Monolaurin (from coconut oil)

13. Eat Probiotic Foods

Consuming probiotic foods is probably the best thing you can do for gut health. Although probiotic supplements can be helpful, they are usually too small to make much of an impact. If you do want to try pills, get pills with 50 billion colony forming units (CFUs). I suggest the probiotic Saccharomyces boulardii, which has been shown to combat digestive issues.

The reason I include this strategy in Phase 3 instead of Phase 1 is because probiotics can often be intense and cause bad die-off symptoms. So, how do you add probiotics to your diet successfully? Try the sauerkraut protocol.

The Sauerkraut protocol

  1. Buy a jar of sauerkraut. Be sure that the jar is refrigerated, has live cultures, and doesn’t include any preservatives whatsoever. Here is a handy guide to help you find the right stuff.

  2. Consume 1 tablespoon of sauerkraut with a meal. Pay attention to how you feel. If you feel die-off symptoms (I did!) then keep eating this small amount once per day until it doesn’t feel bad anymore. If you feel fine with the amount of kraut, go to the next step.

  3. Increase the amount of sauerkraut you eat by 1 tablespoon per meal. Keep paying attention to how you feel to keep die-off symptoms to a minimum. And keep increasing your dosage until you get to 1/2 cup sauerkraut per meal. Make sure you don’t go too fast or you’ll kill too many bad bugs and feel like absolute garbage.

  4. Continue this slow-build process with other probiotic foods. Once you tolerate sauerkraut, try kimchi, coconut yogurt, kefir (if you tolerate dairy), coconut kefir, kvass, kombucha, fermented fruit, and so forth until you can eat as many fermented foods as you desire without any symptoms.

  5. Make your own fermented foods. Once you tolerate store-bought fermented foods, ideally, you should make your own fermented foods. These are far higher in probiotics and have a bigger positive impact on your gut.

When I did the sauerkraut protocol, it took me about 6 weeks to get through step 3 and about 2 months to get through all the steps. But everyone is different.

14. Eat Anti-Bacterial Foods

Probiotics crowd out bad bacteria; anti-bacterials kill bad bacteria. To eradicate stubborn bad gut bacteria, try taking some anti-bacterial herbs.

Some experts recommend you start with less aggressive anti-bacterials like cinnamon, clove, or garlic. Test each of these a little at a time to see how they make you feel. If these don’t help, try more intense anti-bacterials like oregano oil, olive leaf, berberine, or grapefruit seed extract in small doses. That stuff is powerful!

15. Eat Anti-Parasitic Foods

One great, and cheap, way to find out if you have parasites is with anti-parasitic foods, specifically, papaya seeds. You can even test yourself for parasites at home with the papaya seed test.

The papaya parasite test

  1. Make a papaya smoothie. Toss 1/2 of a papaya in a blender (or less if you prefer). Toss in all the papaya seeds from that half of the papaya. Feel free to add a little juice or water if you like a thinner smoothie.

  2. Drink the smoothie on an empty stomach. Don’t eat anything else for 3 hours (water is fine). This should be enough time for the papaya seeds to get through your small intestine. Pay attention to how you feel. If you get any die-off symptoms, then you might have parasites, and the papaya seeds have just made them angry.

  3. If you get any die-off symptoms, get a parasite test to find out for sure (the papaya parasite test isn’t a sure thing). This is also necessary to see which parasites you have if you do have them.

16. Eat Anti-Fungal Foods To Kill Gut Candida and Yeast

Just as papaya seeds kill parasites, anti-fungal foods kill gut fungi like candida. A great, and cheap, way to find out if you have problems with gut fungi is with the coconut oil test.

The coconut oil test

  1. Eat 1 tablespoon virgin coconut oil on an empty stomach. Don’t eat anything else for 1-2 hours (water is fine). Pay attention to how you feel.

  2. If you feel die-off symptoms then keep eating this amount of coconut oil (or less) until it doesn’t feel bad anymore. If you feel fine, go to the next step.

  3. Increase the amount of coconut oil you eat by just a tiny bit per day. Keep paying attention to how you feel. Keep increasing your dosage until you get to 2-3 tablespoons of coconut oil per day (you can include this oil in food if that’s easier, but it might not be as effective).

17. Combine Anti-Microbial Supplements

Since we don’t know which approaches and which herbs will work best on our unique gut bugs, it’s helpful to combine different herbs to see which ones work best for us. Here’s a few more anti-microbial herbs to explore. But follow the directions carefully; these are potent herbs.

  • Wormwood
  • Cloves
  • Black walnut
  • Pau de acro

The Silver Lining

Although I’m not happy that I got sick, I am grateful that I now have the opportunity to become truly well. And on a personal note, this whole experience has made me realize that all we have are these moments. At any point, we can end up sick and lose them all. Now that I’m on the mend, I see the silver lining of all this—I’m a bit more grateful for small things (like breathing and digestion) and strive to live my life with more purpose.

Tags:anxietygut bugsketoleaky GutSIBO
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Tchiki Davis
Tchiki Davis, Ph.D., is a consultant, writer, and expert on well-being technology. She has helped build happiness products, programs, and services that have reached more than a million people worldwide. To learn more about how Tchiki can help you grow your happiness & well-being, visit berkeleywellbeing.com.

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- Amazon Customer

but I do feel better in several ways that just might be related to…

“I cannot overstate how grateful I am to Cavin for having published this book (and launched his podcast) before I needed it.”

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- Sara New Orleans, LA United States

This book is a wonderful.

“This book is a wonderful, motivating reference for anyone who wants a healthy and sharp brain at any age.”

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- Ammon B.

Fistfuls of exciting brain foods to launch you plus feeding tube powerful nutrition implementation…

“In the hospital and ICU struggles, this book and Cavin’s experience are golden, and if we’d have had this book’s special attention to feeding tube nutrition, my son would be alive today sitting right here along with me saying it was the cod liver oil, the fish oil, and other nutrients able to be fed to him instead of the junk in the pharmacy tubes, that got him past the liver-test results, past the internal bleeding, past the brain difficulties controlling so many response-obstacles back then. Back then, the ‘experts’ in rural hospitals were unwilling to listen, ignored my son’s unexpected turnaround when we used codliver oil transdermally on his sore skin, threatened instead to throw me out, but Cavin has his own proof and his accumulated experience in others’ journeys. Cavin’s boxed areas of notes throughout the book on applying the brain nutrient concepts in feeding tubes are powerful stuff, details to grab onto and run with… hammer them!

And in general his expertise in implementation is unparalleled. His dynamite measuring empowerment of the human in a wonderland of changing everything with ‘fistful’ simplifying potency is the difference between progress and stumbling on techy adjustments in habits.. With this book you are ready to go.”

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- JH Raichyk

Five Stars

“Great read from a remarkable fellow.”

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- John

Great Resource-brain injury not required

“Cavin Balaster knows brain injury as well as any specialist. He survived a horrific accident and came out on the other side stronger than ever. His book, “How To Feed A Brain” details how changing his diet helped him to recover further from the devastating symptoms of brain injury such as fatigue and brain fog. Cavin is able to thoroughly explain complex issues in a simplified manner so the reader does not need a medical degree to understand. The book also includes comprehensive charts to simplify what the body needs and how to provide the necessary foods. “How To Feed A Brain” is a great resource for anyone looking to improve their health through diet, brain injury not required.”

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- Amazon Customer

An absolute must for autoimmune sufferers!

“I bought this book because I didn’t want a weightloss diet, but I wanted the most optimal gut/brain food I could find to help with an autoimmune. I subscribe to Cavin’s podcast and another newsletter for gut health which also recommended this book. Also, he’s a personal friend of mine who’s recovery I have witnessed firsthand. Thank you so much for all of the research and your continued dedication to not only help yourself, but for also helping others!”

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- Lauren L. Chemin

One of this year’s very best health and wellness books!

“There are many health and wellness books being published daily. Do not miss the opportunity to read one of the best for this year: “How to Feed a Brain” by Cavin Balaster, a true expert on deep brain injury who writes from his personal experiences with a great sense of compassion and humanity.

You will not find a better treatment of this critically important subject. You need not have had brain injury to gain the superbly presented information Cavin provides.

For all of us who care about ourselves, friends and family – – this is a book to read and loan out…. but be careful “How to Feed a Brain” you may not get this excellent read returned!”

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Peter Magurean III

The very basic concept of good nutrition among all the conflicting advertisements and various “new”

“As a neuro-optometrist who cares for many brain-injured patients experiencing visual challenges that negatively impact the progress of many of their other therapies, Cavin’s book is a god-send! The very basic concept of good nutrition among all the conflicting advertisements and various “new” food plans and diets can be enough to put anyone into a brain fog much less a brain injured survivor! Cavin’s book is straightforward and written from not only personal experience but the validation of so many well-respected contemporary health care researchers and practitioners! I will certainly be recommending this book as a “Survival/Recovery 101” resource for all my patients including those without brain injuries because we all need optimum health and well-being and it starts with proper nourishment! Kudos to Cavin Balaster!”

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- Mary VanHoy

He delivers the information in an easy to read manner

“Cavin’s enthusiasm and drive to help those who need it is unparalleled! He delivers the information in an easy to read manner, no PhD required from the reader. 🙂 Having lived through such trauma himself he has real empathy for other survivors and it shows in the writing. This is a great read for anyone who wants to increase the health of their brain, injury or otherwise! Read it!!!”

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- Delanee

My dog was too literal

“Fine book but grossly misunderstood by dog. She ate the pages & her brain is fine. This speaks to the virtue of book’s content.”

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- Lia Kass

Must read

“Bought this to learn the best way to feed my son after he sustained a hypoxic brain injury. This book is very informative and the author Cavin is amazing. He had created a lot of resources that are very helpful.”

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- Steele Family

Feed your brain – read this book

“The author’s story alone is a remarkable account of not just survival, but transcendence of a near-death experience. Cavin went on to become an advocate for survival and survivors of traumatic brain injuries, discovering along the way the key role played by nutrition. But this book is not just for injury survivors. It is for anyone who wants to live (and eat) well.”

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- David L. Butler

Excellent book if you want to be vibrant

“Excellent book if you want to be vibrant!!!! Everything you need to know to achieve excellent health overalll….not just your brain! The author’s amazing story from tragedy to good health really inspires me.”

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- Opinions on Everything

I love this book

“I love this book! As someone that deals with an autoimmune condition, I deal with sever brain fog. I’m currently in school and this has had a very negative impact on my learning. I have been looking for something like this to help my brain function better. This book has me thinking clearer, and my memory has improved. I’m eating healthier and overall feeling much better. This book is very easy to follow and also has some great recipes included.”

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- Jennifer Ramirez

Beautiful inspiring story about relearning how to live after a traumatic experience

“Amazing book and extremely inspiring story. The author is a close friend of mine and we were reunited later in life due to traumatic life experiences. Truly demonstrates the beauty and nature of the human body and the ability to bounce back. If I could rate this 6 stars I would!!!!”

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- Sammy Morrison

Book that will change how you think about food!

“Very informational and well written book with practical advice on how to eat for better health. Put this on your list of books to recommend for people interested in switching to a healthier lifestyle. It can change your relationship with food by helping you understand how the food you eat affects your brain.”

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- Michelle

Five Stars

“Great book!! Full of important information for everyone.”

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- Mar

So thankful for this book

“Cavin has been an amazing resource by sharing his first hand experience on living with a brain injury. A must read!”

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- Jennifer Zapp

Highly Recommended!

What an incredible journey for Cavin, from a predicted vegetative state, to an author and teacher, informing us how to
feed our brains to optimize our lives. Very informative book and well organized , and written so it is understandable. Love the charts. Thank you Cavin and thanks to your Mother who didn’t give up.

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- Gigi

An Enlightening Book For Anyone With A Brain

“In 183 pages, Cavin Balaster’s new book, How to Feed A Brain provides an outline and plan for how to maximize one’s brain performance. The “Citation Notes” provide all the scientific and academic documentation for further understanding. The “Additional Resources and Tips” listing takes you to Cavin’s website for more detail than could be covered in 183 pages. Cavin came to this knowledge through the need to recover from a severe traumatic brain injury and he did not keep his lessons learned to himself. This book is enlightening for anyone with a brain. We all want to function optimally, even to take exams, stay dynamic, and make positive contributions to our communities. Bravo Cavin for sharing your lessons learned!”

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- Chandini Bachman

I wish I had this book when I suffered my…

“I wish I had this book when I suffered my TBIs 10 years ago, but never too late. Thank Cavin!”

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- SMack

Vital information

“The author is a remarkable and inspirational survivor of traumatic brain injury. His breakthrough recovery through nutrition and holistic health care demonstrates a radical new approach to healing the brain. This is vital information for health care providers and the public.”

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"Armchair Shopper"

Excellent resource for people wanting to feed their brains!

“Cavin’s story is so inspirational and moving. As a practicing Functional Neurologist that specializes in Post-Concussion Syndrome and having suffered multiple head injuries myself, the information that Cavin has put together based on his experiences is totally spot on.

I love seeing such cutting-edge information on brain health out there in the world. Highly recommended!”

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- Titus Chiu

We can take care of our brains

“I am nearly four years out from my traumatic brain injury and I have been through 100’s of hours of rehabilitation therapy. I have been surprised by how little attention is given to adequate nutrition for recovering from TBI. I’m always looking for further opportunities to recover and so this book fell into the right hands. Cavin outlines the science and reasoning behind the diet he suggests, but the real power in this book comes when he writes, “WE.” WE can give our brains proper nutrition. Now I’m excited to drink smoothies and eat breakfasts that look like dinners! I will recommend this book to my friends.

(I was given a complimentary copy of this book in exchange for an honest review.)”

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- Rachel J.

Incredibly thorough!

“Incredibly thorough! How to Feed a Brain is so detailed. The author approaches a complex topic with the insight that can only be gained from having had to figure it all out on your own, as he did when he experienced a traumatic brain injury. Super helpful for people with brain injury or those looking to optimize brain health.”

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- T. Davis

A book that keeps on feeding

“Cavin, you are phemomenal! An incredulous journey of a near death accident scripted by an incredible man who chose to share his knowledge of healing his own broken brain. I requested our public library purchase your book because everyone, those with and without brain injuries, should have access to YOUR brain and this book. Thank you for your legacy to mankind!”

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- Fasting Filly

Five Stars

“Very interesting… “back-to-basics” … the first book I read to the end in years.”

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- Kristin

Wonderful!

“Cavin has done an amazing job in all aspects of his life. Overcoming the horrific life threatening accident, and then going on to do whatever he can to help others with his contagious wonderful attitude. This book is an easy to understand fact filled manual for anyone, but especially those who are or are caregivers for a loved one with tbi. I also highly recommend his podcast series.”

View on Amazon

- Nancy

A must read if you care about your brain and…

“A must read if you care about your brain and the assaults on it from environmental factors, including the “standard American diet”, which is really the industrial agriculture diet pushed on us by the government and giant agri-business.”

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- P. Hradkowsky

Awesome

“I wish I saw this book one year ago. Thanks, Dr. Deborah Zelinsky, for asking (me) to buy it. Thanks, Cavin, for making time to talk to me. I am so happy.”

View on Amazon

- Amazon Customer

Great Information!

“My husband and I (Ryan Cedermark) are so impressed with the research Cavin did when writing this book. If you, a family member or friend has suffered a TBI, concussion or are just looking to be nicer to your brain, then we highly recommend this book! Your brain is only as good as the body’s internal environment and Cavin has done an amazing job on providing the information needed to obtain such!”

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- Elizabeth Gilchrist

I prefer to read about people who have lived recovery

“I have had brain issues for many years. I purchased the Kindle version. I like the idea of reading Cavins book because he has lived through a terrible brain injury and has come back victorious.”

View on Amazon

 

- T. Riley

I prefer to read about people who have lived recovery.

“I have had brain issues for many years. I purchased the Kindle version. I like the idea of reading Cavins book because he has lived through terrible brain injury and has come back victorious.”

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- T. Riley

Five Stars

“Helpful for those who want to have a brain boost :)”

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- Mark H. Zmudy

Relentlessly focused examination of TBI and nutrition’s affect on the brain

“Cavin’s journey is such an incredible one. He is singularly focused on examining everything he can about TBI (traumatic brain injury) and relentlessly pursues information about everything that affects the brain, particularly nutrition. If you have a loved one that has survived TBI, this book is a must read.”

View on Amazon

- Patrick R.

Total game-changer

“Following this way of eating has been a complete game-changer for me. I am 1 year post concussion and thought I had stalled in my recovery. Buy this book, follow the instructions, see RESULTS!”

View on Amazon

- Sharon Lori Parker

Worth the read

“Cavin Balaster is an amazing man with an amazing story. He is an inspiration and his book is a good resource for everyone who has a brain.”

View on Amazon

- T.

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"...an easy-to-implement road map of nutritional changes to support your brain function and repair." -Dr. Mark Hyman, MD

Feed a Brain (Cavin Balaster)

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May 24

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Vitamin C: Blackberries are a good source of vitamin C, which supports the immune system, promotes collagen production, and acts as an antioxidant.

Vitamin K: Blackberries provide vitamin K, which plays a role in blood clotting and bone health.

Fiber: Blackberries are rich in dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and promotes satiety.

Manganese: Blackberries contain manganese, an essential mineral involved in metabolism, bone development, and antioxidant defense.

Vitamin E: Blackberries contain vitamin E, which functions as an antioxidant and helps protect cells from damage.

Anthocyanins: These are a type of antioxidant pigment found in blackberries that give them their deep purple color. Anthocyanins have been linked to numerous health benefits, including reducing inflammation and protecting against chronic diseases.

Flavonoids: Blackberries are rich in flavonoids, such as quercetin and kaempferol, which have antioxidant and anti-inflammatory properties.

Ellagic acid: Blackberries contain ellagic acid, a phytochemical that may have anticancer properties and contribute to heart health.

Potassium: Blackberries provide potassium, an electrolyte that helps regulate blood pressure and support proper muscle and nerve function.

Antioxidants: Blackberries are a rich source of antioxidants, which help protect cells from damage caused by harmful free radicals and oxidative stress.

#Blackberry. #nutrition. #brainhealth  #Feedabrain

Vitamin C: Blackberries are a good source of vitamin C, which supports the immune system, promotes collagen production, and acts as an antioxidant.

Vitamin K: Blackberries provide vitamin K, which plays a role in blood clotting and bone health.

Fiber: Blackberries are rich in dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and promotes satiety.

Manganese: Blackberries contain manganese, an essential mineral involved in metabolism, bone development, and antioxidant defense.

Vitamin E: Blackberries contain vitamin E, which functions as an antioxidant and helps protect cells from damage.

Anthocyanins: These are a type of antioxidant pigment found in blackberries that give them their deep purple color. Anthocyanins have been linked to numerous health benefits, including reducing inflammation and protecting against chronic diseases.

Flavonoids: Blackberries are rich in flavonoids, such as quercetin and kaempferol, which have antioxidant and anti-inflammatory properties.

Ellagic acid: Blackberries contain ellagic acid, a phytochemical that may have anticancer properties and contribute to heart health.

Potassium: Blackberries provide potassium, an electrolyte that helps regulate blood pressure and support proper muscle and nerve function.

Antioxidants: Blackberries are a rich source of antioxidants, which help protect cells from damage caused by harmful free radicals and oxidative stress.

#Blackberry. #nutrition. #brainhealth #Feedabrain
...

5 0

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May 23

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👌 Steak tartare with black radish, horseradish and golden beets…

topped with a poached egg 🥚, local grass fed smokehouse beef sausage 🐄, and flash sautéed asparagus…

topped with lemon zest 🍋 and served with local pasture raised cured pork jowl (guanciale) 🐖 on a bed of watercress micro greens 🌿 

#eats #tartare #gianciale #feedabrain

👌 Steak tartare with black radish, horseradish and golden beets…

topped with a poached egg 🥚, local grass fed smokehouse beef sausage 🐄, and flash sautéed asparagus…

topped with lemon zest 🍋 and served with local pasture raised cured pork jowl (guanciale) 🐖 on a bed of watercress micro greens 🌿

#eats #tartare #gianciale #feedabrain
...

7 0

feedabrain

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May 19

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I don't know about you, but I love artichokes...

.Give this a try. It is a classic Italian recipe that features artichokes called "Carciofi alla Romana" or Roman-style artichokes.

Ingredients:

4 medium-sized artichokes
1 lemon, sliced
3 cloves of garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup extra-virgin olive oil
Salt and pepper to taste
1 cup vegetable broth (or water)
Instructions:

Start by trimming the artichokes. Remove the tough outer leaves, cut off the top third of each artichoke, and trim the stem.

Rub the cut parts with lemon slices to prevent browning.

In a bowl, combine minced garlic, parsley, olive oil, salt, and pepper.

Gently spread open the artichoke leaves and stuff the garlic mixture between the leaves of each artichoke.

Place the stuffed artichokes upright in a deep saucepan or Dutch oven.

Add vegetable broth (or water) to the pan until it reaches about halfway up the artichokes.

Cover the pan and simmer over low heat for about 45 minutes to 1 hour, or until the artichokes are tender.
You can check for doneness by inserting a knife into the base of an artichoke; it should go in easily.

Once cooked, remove the artichokes from the pan and let them cool slightly.

Serve them warm or at room temperature, drizzling some of the cooking liquid and extra olive oil over the top.

Carciofi alla Romana can be enjoyed as a standalone appetizer or served alongside grilled meats, roasted potatoes, or a fresh salad.

This traditional Italian recipe captures the flavors of artichokes, garlic, and parsley, resulting in a delicious and tender dish that highlights the natural goodness of artichokes.

#Artichokes #nutrition. #FAB. #Brainhealth #Feedabrain.

I don`t know about you, but I love artichokes...

.Give this a try. It is a classic Italian recipe that features artichokes called "Carciofi alla Romana" or Roman-style artichokes.

Ingredients:

4 medium-sized artichokes
1 lemon, sliced
3 cloves of garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup extra-virgin olive oil
Salt and pepper to taste
1 cup vegetable broth (or water)
Instructions:

Start by trimming the artichokes. Remove the tough outer leaves, cut off the top third of each artichoke, and trim the stem.

Rub the cut parts with lemon slices to prevent browning.

In a bowl, combine minced garlic, parsley, olive oil, salt, and pepper.

Gently spread open the artichoke leaves and stuff the garlic mixture between the leaves of each artichoke.

Place the stuffed artichokes upright in a deep saucepan or Dutch oven.

Add vegetable broth (or water) to the pan until it reaches about halfway up the artichokes.

Cover the pan and simmer over low heat for about 45 minutes to 1 hour, or until the artichokes are tender.
You can check for doneness by inserting a knife into the base of an artichoke; it should go in easily.

Once cooked, remove the artichokes from the pan and let them cool slightly.

Serve them warm or at room temperature, drizzling some of the cooking liquid and extra olive oil over the top.

Carciofi alla Romana can be enjoyed as a standalone appetizer or served alongside grilled meats, roasted potatoes, or a fresh salad.

This traditional Italian recipe captures the flavors of artichokes, garlic, and parsley, resulting in a delicious and tender dish that highlights the natural goodness of artichokes.

#Artichokes #nutrition. #FAB. #Brainhealth #Feedabrain.
...

7 0

feedabrain

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May 17

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Raw food Feed a Brain style!
.
Raw ahi tuna. 🍣
Raw asparagus. 
Raw arugula. 🌿
Raw radicchio.
Raw ginger.
Raw horseradish.
Raw turmeric.
Raw kimchi.
Raw lemon juice. 🍋.
Olive oil.
Real salt.
.
#raw #paleo #keto #eats #feedabrain #digestion #gutbrain

Raw food Feed a Brain style!
.
Raw ahi tuna. 🍣
Raw asparagus.
Raw arugula. 🌿
Raw radicchio.
Raw ginger.
Raw horseradish.
Raw turmeric.
Raw kimchi.
Raw lemon juice. 🍋.
Olive oil.
Real salt.
.
#raw #paleo #keto #eats #feedabrain #digestion #gutbrain
...

8 0

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May 16

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Dandelions are powerful.

They can protect against oxidative stress and reduce inflammation in the body.
Their antioxidants support nerve and muscle function, blood pressure regulation, and bone health.

Inulin is a prebiotic fiber that promotes the growth of healthy gut bacteria and supports digestion.

They have traditionally been used in herbal medicine to support liver and kidney function, which can help to detoxify the body and promote overall health.

They may be used in many different ways from tea to soups and stews.

Dandelion Pesto

Ingredients:
2 cups dandelion greens, packed
1/2 cup fresh basil leaves, packed
1/2 cup parmesan cheese or nutritional yeast
1/2 cup extra-virgin olive oil
1/3 cup pine nuts or walnuts
3 cloves garlic, peeled
Salt and pepper to taste

Directions:
Wash and dry the dandelion greens and basil leaves.
Toast the nuts in a dry skillet over medium heat until lightly browned, stirring occasionally, about 5 minutes.
In a food processor, combine the dandelion greens, basil leaves, Parmesan cheese, nuts, and garlic.
Pulse until finely chopped.
With the food processor running, slowly pour in the olive oil until the pesto is smooth and creamy.
Season with salt and pepper to taste.
Serve over pasta, on sandwiches, or as a dip for crackers or veggies. Enjoy!

#nutrition. #FAB #Dandelion #feedabrain

Dandelions are powerful.

They can protect against oxidative stress and reduce inflammation in the body.
Their antioxidants support nerve and muscle function, blood pressure regulation, and bone health.

Inulin is a prebiotic fiber that promotes the growth of healthy gut bacteria and supports digestion.

They have traditionally been used in herbal medicine to support liver and kidney function, which can help to detoxify the body and promote overall health.

They may be used in many different ways from tea to soups and stews.

Dandelion Pesto

Ingredients:
2 cups dandelion greens, packed
1/2 cup fresh basil leaves, packed
1/2 cup parmesan cheese or nutritional yeast
1/2 cup extra-virgin olive oil
1/3 cup pine nuts or walnuts
3 cloves garlic, peeled
Salt and pepper to taste

Directions:
Wash and dry the dandelion greens and basil leaves.
Toast the nuts in a dry skillet over medium heat until lightly browned, stirring occasionally, about 5 minutes.
In a food processor, combine the dandelion greens, basil leaves, Parmesan cheese, nuts, and garlic.
Pulse until finely chopped.
With the food processor running, slowly pour in the olive oil until the pesto is smooth and creamy.
Season with salt and pepper to taste.
Serve over pasta, on sandwiches, or as a dip for crackers or veggies. Enjoy!

#nutrition. #FAB #Dandelion #feedabrain
...

4 1

feedabrain

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May 10

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Ingredients:

4 cups fresh blueberries
1/4 cup honey
1/4 cup almond flour
1/4 cup coconut flour
1/4 cup coconut oil, melted
1/2 tsp cinnamon
Pinch of salt
Instructions:

Preheat oven to 375°F (190°C).
In a mixing bowl, stir together blueberries and honey.
Pour the blueberry mixture into a 9-inch baking dish.
In a separate mixing bowl, stir together almond flour, coconut flour, melted coconut oil, cinnamon, and salt.
Sprinkle the topping evenly over the blueberries.
Bake for 25-30 minutes, or until the topping is golden brown and the blueberries are bubbling.
Let cool for a few minutes before serving.

#Paleo. #Blueberries #Brainfood #Feedabrain. #nutrition

Ingredients:

4 cups fresh blueberries
1/4 cup honey
1/4 cup almond flour
1/4 cup coconut flour
1/4 cup coconut oil, melted
1/2 tsp cinnamon
Pinch of salt
Instructions:

Preheat oven to 375°F (190°C).
In a mixing bowl, stir together blueberries and honey.
Pour the blueberry mixture into a 9-inch baking dish.
In a separate mixing bowl, stir together almond flour, coconut flour, melted coconut oil, cinnamon, and salt.
Sprinkle the topping evenly over the blueberries.
Bake for 25-30 minutes, or until the topping is golden brown and the blueberries are bubbling.
Let cool for a few minutes before serving.

#Paleo. #Blueberries #Brainfood #Feedabrain. #nutrition
...

3 0

feedabrain

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May 10

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Blueberries are a low-calorie fruit that are high in fiber, vitamin C, vitamin K, and manganese.

 They are also rich in antioxidants, which can protect the brain from oxidative stress and inflammation. 

Studies have shown that consuming blueberries can improve cognitive performance, enhance brain plasticity, and possibly even have mood-enhancing effects. 

Therefore, incorporating blueberries into your diet on a regular basis may provide numerous health benefits, particularly for brain health.

#Blueberries. #feedabrain  #brainhealth  #nutrition

Blueberries are a low-calorie fruit that are high in fiber, vitamin C, vitamin K, and manganese.

They are also rich in antioxidants, which can protect the brain from oxidative stress and inflammation.

Studies have shown that consuming blueberries can improve cognitive performance, enhance brain plasticity, and possibly even have mood-enhancing effects.

Therefore, incorporating blueberries into your diet on a regular basis may provide numerous health benefits, particularly for brain health.

#Blueberries. #feedabrain #brainhealth #nutrition
...

6 0

feedabrain

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May 9

Open
Fats and oils are so important for our brains!

Knowing what fats are healthy to consume can be tricky. Depending on the type, fat can be either an important nutrient to support brain health or it can be harmful. And the deciding factors have little to do with whether the fat is saturated or unsaturated. 

High-quality, natural, and healthy fat is important brain-building nutrition!

Yet the prevailing nutritional recommendations of the past few decades limit fats drastically! These are the same nutritional recommendations that may have guided 60% of Americans to be “overweight,” and have likely been large contributors to the fact that the U.S. now consists of about 30% of the world’s obese population!

The perception of fat being the number one culprit of poor health in the USA has not only failed to reduce our weight, but this perception has also failed to reduce the number of heart attacks, strokes, cases of diabetes, insulin sensitivity, autism, Alzheimer’s, and other mental and chronic diseases.

Remember, over 60% of the weight of the dry matter of the human brain is lipid (fatty acids), and most of these fatty acids are AA (arachidonic acid) and DHA (docosahexaenoic acid). And both of these fatty acids are found in animal fats.

For your convenience, we have created a “Guide to Fats and Oils” handout for you to tack on your fridge and/or to share with your healthcare team. (go to the link on my profile). https://feedabrain.com/link

#brainhealth #tbi #brainfood #keto #epilepsy #fatforhealth #neuroprotection #feedabrain  #brainfood #functionalnutrition

Fats and oils are so important for our brains!

Knowing what fats are healthy to consume can be tricky. Depending on the type, fat can be either an important nutrient to support brain health or it can be harmful. And the deciding factors have little to do with whether the fat is saturated or unsaturated.

High-quality, natural, and healthy fat is important brain-building nutrition!

Yet the prevailing nutritional recommendations of the past few decades limit fats drastically! These are the same nutritional recommendations that may have guided 60% of Americans to be “overweight,” and have likely been large contributors to the fact that the U.S. now consists of about 30% of the world’s obese population!

The perception of fat being the number one culprit of poor health in the USA has not only failed to reduce our weight, but this perception has also failed to reduce the number of heart attacks, strokes, cases of diabetes, insulin sensitivity, autism, Alzheimer’s, and other mental and chronic diseases.

Remember, over 60% of the weight of the dry matter of the human brain is lipid (fatty acids), and most of these fatty acids are AA (arachidonic acid) and DHA (docosahexaenoic acid). And both of these fatty acids are found in animal fats.

For your convenience, we have created a “Guide to Fats and Oils” handout for you to tack on your fridge and/or to share with your healthcare team. (go to the link on my profile). https://feedabrain.com/link

#brainhealth #tbi #brainfood #keto #epilepsy #fatforhealth #neuroprotection #feedabrain #brainfood #functionalnutrition
...

4 0

feedabrain

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Apr 29

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How to Prepare

Boil a pot of water

Cook cleaned fiddleheads in boiling water until tender 7-10 minutes

Drain

Mince 4  cloves of garlic

Saute drained cooked fiddleheads and garlic in olive oil until the fiddleheads are lightly browned.

Plate and serve with fresh squeezed lemon.

#Feedabrain. #EATS.  #fiddleheads  #brainhealthrecovery

How to Prepare

Boil a pot of water

Cook cleaned fiddleheads in boiling water until tender 7-10 minutes

Drain

Mince 4 cloves of garlic

Saute drained cooked fiddleheads and garlic in olive oil until the fiddleheads are lightly browned.

Plate and serve with fresh squeezed lemon.

#Feedabrain. #EATS. #fiddleheads #brainhealthrecovery
...

6 2

feedabrain

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Apr 26

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By now, you probably know a thing or two about how important gut health is to brain health. I remember when I was first learning about this connection, each new discovery blew my mind!

... but in that way that's like, "oh... that makes so much sense!"

Do you realize that the number of neurons that are in our guts are comprable to the number of neurons in our spine! Maybe that's why we experience gut feelings, butterflies in the stomach, and sometimes things are so emotionally challenging that they are "gut-wrenching."

And... as I point out in my book, How To Feed a Brain, "about 90 percent of the body’s total serotonin and at least 70 percent of its melatonin is found in the gut!"

I'm excited to explore this topic with my friend, mentor, and colleague, Steven Wright.

Steve is a digestion expert, Medical Engineer, and Kalish Functional Medicine Institute Graduate. He’s spent close to $400,000 overcoming his own health challenges using everything from Western medicine to shamans.

He and I started connecting back in 2014 and we ended up working on some projects together, including a leaky gut healing program and an article on low stomach acid.

Now, Steve is the founder of healthygut.com. 

Importance of Digestion to Healing:
If our digestion isn't healthy, even if we are eating important brain nutrients, those nutrients are not making it to the brain!

I think of it like this:
Many connections in my brain have been damaged, and I think of rebuilding those connections like building a bridge. What do we need to build a bridge?

We need quality supplies (Brain building nutrition)
We need skilled workers (Targeted therapy)
We need to get that supplies to the construction site (Digestion)

And this applies to anywhere in our organism (not just our brain): If our digestion isn't healthy, even if we are eating excellent nutrition, the nutrients are not making it to where the healing is needed!

So take the 2 min digestion quiz on Steve's site and send any questions or comments. I'd love to hear what's on your mind and to support you in taking control of your health!

Links:
Take the 2 min digestion quiz at https://feedabrain.com/gut-quiz

Hope to see you there!

By now, you probably know a thing or two about how important gut health is to brain health. I remember when I was first learning about this connection, each new discovery blew my mind!

... but in that way that`s like, "oh... that makes so much sense!"

Do you realize that the number of neurons that are in our guts are comprable to the number of neurons in our spine! Maybe that`s why we experience gut feelings, butterflies in the stomach, and sometimes things are so emotionally challenging that they are "gut-wrenching."

And... as I point out in my book, How To Feed a Brain, "about 90 percent of the body’s total serotonin and at least 70 percent of its melatonin is found in the gut!"

I`m excited to explore this topic with my friend, mentor, and colleague, Steven Wright.

Steve is a digestion expert, Medical Engineer, and Kalish Functional Medicine Institute Graduate. He’s spent close to $400,000 overcoming his own health challenges using everything from Western medicine to shamans.

He and I started connecting back in 2014 and we ended up working on some projects together, including a leaky gut healing program and an article on low stomach acid.

Now, Steve is the founder of healthygut.com.

Importance of Digestion to Healing:
If our digestion isn`t healthy, even if we are eating important brain nutrients, those nutrients are not making it to the brain!

I think of it like this:
Many connections in my brain have been damaged, and I think of rebuilding those connections like building a bridge. What do we need to build a bridge?

We need quality supplies (Brain building nutrition)
We need skilled workers (Targeted therapy)
We need to get that supplies to the construction site (Digestion)

And this applies to anywhere in our organism (not just our brain): If our digestion isn`t healthy, even if we are eating excellent nutrition, the nutrients are not making it to where the healing is needed!

So take the 2 min digestion quiz on Steve`s site and send any questions or comments. I`d love to hear what`s on your mind and to support you in taking control of your health!

Links:
Take the 2 min digestion quiz at https://feedabrain.com/gut-quiz

Hope to see you there!
...

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