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Use your legs… or lose your brain!

When I tell patients to “exercise,” it tends to make them run… straight for the door!

And believe me, I understand why.

When you’re on the older side, all of that huffing, puffing, and sweating can feel like a real chore.

But exercising doesn’t have to mean joining a gym or even “working out.” Because according to a new study, all you’ve got to do to reap one of the best benefits of physical activity is move your legs.

Turns out, using the major muscles in your lower half is essential for maintaining the health of your BRAIN!

In the study, published in Frontiers in Neuroscience, researchers restricted a group of mice from using their hind legs — but not their front legs — for a month.

The mice ate and groomed normally, and they showed no physiological signs of stress.

But by the end of the study, when the researchers examined the mice’s brains, they found that the “subventricular zone” — an area in the brain that’s crucial for maintaining nerve cell health — was in big trouble.

Compared to a group of control mice who roamed freely on all fours, the restricted mice had 70 percent FEWER neural stem cells in this area of their brains. And since stem cells eventually mature into the neurons that make up your gray matter, that means cutting back on exercise could SHRINK your brain over time.

Now, as I’ve shared with you in the past, everyone’s brains shrink somewhat as we age — but if your brain shrinks a LOT, you’re at a higher risk of cognitive decline or something more serious, like Alzheimer’s.

And while exercise that engages all parts of your body — from yoga to pumping iron — can beef up your brain, the study reveals that there’s something special about keeping your legs active.

The theory is that activating the big muscles in your legs sends direct signals to your brain to produce more healthy cells.

What’s more, the study found that restricting the mice’s legs LOWERED the amount of oxygen in their bodies — and we know that having enough oxygen is crucial for your brain to function.

So, if you want to stay sharp as a tack, USE your legs… or risk LOSING your brain!

Any form of activity that uses your legs — from running and walking to tennis or dancing — will do the trick.

But you don’t need an official form of “exercise” to reap the benefits.

Taking the stairs instead of the escalator… doing some gardening… or even playing with your grandkids can keep you on your toes.

The two summer foods that boost your brain

When you were a kid, the arrival of summer meant that you could take a break from the books and swap all of that brainy stuff for some fun in the sun.

And it felt oh so good!

But as we age… and those “brain burps” start adding up… it can feel like your brain has taken a permanent “summer vacation.”

And that’s one you definitely don’t want.

You lose track of details, forget appointments, and can’t recall conversations you’ve had the week before.

And you may even fear that your mild cognitive decline will turn into something not-so-mild, like Alzheimer’s.

But according to a new study, summer is the perfect time to give your brain a boost naturally — because two delicious summertime foods can improve your cognitive function.

Blueberries and fish!

Now, those are two things that don’t seem like they’d go together, but stick with me for a moment.

In a study published in Neurobiology of Aging, researchers gave cognitive tests to a group of older folks with mild age-related cognitive decline and randomly assigned them to supplement their diets daily with one of four options: fish oil, blueberry powder, a combination of fish oil and blueberry powder, or a placebo.

After six months, when the researchers repeated the cognitive tests, those in both the fish oil and blueberry groups showed meaningful cognitive improvement compared to those in the placebo group.

And the blueberry group in particular had enhanced “memory discrimination,” which is a measure of how well you can call up relevant details stored in your memory .

Now, we know that the omega-3 fatty acids found in fish oil (DHA and EPA) can reduce inflammation throughout your body. And compounds in blueberries – anthocyanins, which give blueberries their vibrant blue hue — can do the same.

Since cognitive decline has been linked to inflammation in your gray matter, the theory is that fish oil and blueberries can perk up your brain by putting out the “flames.”

What’s more, blueberries have been shown in previous studies to boost blood flow to your noggin — and more blood brings more oxygen, which your brain needs to stay active.

Plus, the antioxidants in blueberries can protect your brain cells from damage caused by everything from aging to toxins.

Now, given that both blueberries and fish oil can enhance your cognitive function, you might think that those in the study who ate them together had double the benefits.

That wasn’t the case, but if you can figure out a way to enjoy a seafood dish with a dash of blueberry, go for it!

While you’ll find blueberries in most grocery stores year-round, they’re at their sweetest and juiciest in summer.

Toss them into salads, blend them into ice-cold smoothies, or pop them into bowls of cool Greek yogurt.

Of course, fish are tasty year-round, too, but this light protein is perfect for warm weather. Grill up some omega-3-rich varieties like salmon or mackerel.

But if you don’t care for the fishy taste, you can supplement with fish oil capsules. Just make sure that they contain plenty of the omega-3s DHA and EPA.

A tasty way to keep your brain young

It’s tough to wrap your mind around it… and something you’d probably rather not think about at all.

But right now… as you read this… something surprising could be happening inside your skull.

Your brain could be SHRINKING!

That’s right: With every year that passes, especially if you’re a little on the older side, your brain decreases in volume.

How much it shrinks and how fast it happens differs from person to person.

And if it shrinks a LOT, especially in key areas, you could wind up with memory loss, cognitive decline, or WORSE.

But according to a new study, there’s a natural way to put the brakes on brain shrinkage — and it just so happens to be delicious.

That’s because putting fresh, tasty nutrient-dense foods in your MOUTH can plump up what’s in the space between your EARS!

In the study, Dutch researchers scanned the brains of over 4,000 older folks (who were all as sharp as a tack at the start of the study) and had them fill out food frequency questionnaires over a 10-year period.

By the end of the study, it turned out that the participants who ate the HEALTHIEST diets also had the THICKEST brains.

More specifically, those with the largest brain volume ate the most fruits, vegetables, fish, nuts, and dairy — all UNPROCESSED foods that are loaded with nutrients.

What’s more, these foods were associated with better brain thickness not only in their gray matter, but also in their “white matter” — which refers to the millions of bundles of nerve fibers in your brain that help neurons in different areas communicate with one another.

And we know from previous studies that the thinner your white matter, the more your brain is drained.

Not only that, but the healthiest eaters also had the least shrinkage in the hippocampus, a part of the brain that plays a particularly crucial role in memory.

Now, the study didn’t determine precisely how healthy foods beef up your brain, but the researchers wagered that their nutrients may directly feed your brain cells AND keep the blood vessels that deliver oxygen-rich blood to your brain flexible.

So, to keep your brain nice and thick, feed it the best “brain food!”

Unfortunately, as we get older, our bodies have a tougher time absorbing the nutrients we get from the food we eat – and that means you might need to boost your intake with a supplement.

There are lots of “brain support” formulas out there, but after decades of practicing integrative medicine, I found that they all came up short.

And then, I realized: If I wanted the absolute best combination of “neuro nutrients” that can help combat brain shrinkage, I’d have to develop it myself.

The result is a breakthrough formula called NeuroBrin, and it’s unlike anything else you’ll find. I announced its arrival last week, and the response has been overwhelming so far.

If you missed my announcement, you can click here to find out all about it.

The ancient Chinese secret that can sharpen your brain

It scrambles your memory… leaves you dazed and confused… and can even alter your personality.

No, it’s not one of those “funny cigarettes” that your friends tried to get you to smoke in the ’60s.

I’m talking about the changes that occur in your brain as you age.

But according to a new study, it’s not a life sentence – because all you’ve got to do to shield your gray matter from these changes is turn over a new “leaf.”
That is, the leaves of an ancient Chinese tree called ginkgo biloba can perk up your brain!

You’ve surely heard of ginkgo before — it’s one of nature’s most powerful memory-boosters.

We already know that ginkgo can help improve the quality of your memories. You could even say that it can “turbo-charge” your mind – even if it’s become like a sieve as you’ve added candles to your birthday cake.

That’s right — it can become a steel trap again!

And since Traditional Chinese Medicine has been using ginkgo as an herbal remedy for centuries, it’s no wonder that the new study was conducted in China!
In this latest study, researchers sifted through oodles of previous findings to figure out HOW ginkgo guards your brain.

And it appears as though there are at least three mechanisms at work here.

For one, it looks like ginkgo can cool your brain off in times of stress. Not only that, but it also helps prevent damage when stress occurs (as it inevitably does).
And all the while, ginkgo keeps that gray matter clean and clear of gunk – which helps you to think clearly AND stay focused!

So, if you want to chase those “brain burps” away, give this ancient herb a try.

You can easily find ginkgo biloba in supplement form at your local health food store or online.

I’ve also included it in my latest breakthrough formula, along with two other “neuro nutrients” that can help you practically regrow a new brain!

You see, ginkgo is great on its own — but if you’re a little on the older side, your brain has been shrinking at least since you turned the big 6-0. And that means that you may need a little more help than ginkgo alone.

I first shared the news of my breakthrough last week, and the response has been so incredible that I’m not sure we’ll be able to keep up with the demand. I don’t want you to miss out on it, so click here to find out how to reclaim your precious memories and form new ones that are crystal clear.

Beef up your brain in 5 easy steps

As we age, we spend a lot of time hoping that certain things don’t “shrink” too much.

Believe it or not, some people actually get SHORTER as they get older!

But that’s not the worst of it.

Because of all the things that can shrink over time – from your height to your savings — none is as important as your BRAIN.

You want to keep that as BIG as possible!

Now, I know what you must be thinking. Your brain can’t really be shrinking… can it?

But according to several recent reports – including one published in Science Magazine – it’s true.

In fact, by age 70, your brain could be 10 percent smaller than it was at 60. And by 80? You could lose yet another 10 percent.

How much it shrinks and how fast it happens differs from person to person. But once your brain starts shrinking, it has trouble soaking up new information.

That means that your thinking can become cloudy. And you could lose your precious memories.

But according to the latest science, you CAN put the brakes on it. You may even be able to “reactivate” the shrunken parts of your brain… and practically FEEL your brain REGROWING!

Here are five of the latest science-backed ways to boost your brain’s size AND power:

1. Pump up your brain size by pumping some iron! A study last year showed that building up your muscles can also beef up your brain, as weight-bearing exercise can literally thicken your cerebral cortex, the memory and concentration factory in your brain! And if you’re not ready to become a senior weightlifting champ, regular yoga sessions may do the trick as well.
2. Stay away from a class of drugs known as anticholinergics – which includes allergy meds – as they’ve been associated with SMALLER BRAINS in folks who take them.
3. Limit your exposure to pollutants and toxic chemicals as much as possible, and use natural detoxifiers like glutathione (the “master antioxidant”) or the potent amino acid NAC (a well-known glutathione producer).
4. Take omega-3 fatty acids (found in oily fish like salmon and mackerel, as well as fish oil supplements) and curcumin (a compound found in turmeric), which are both known to protect your brain from wasting away.
5. Bulk up on brain-boosters like gingko biloba and, as I share with you in the June issue of my Nutrition & Healing newsletter, a botanical medicine from South Africa called Zembrin. You can find both of these “neuro-nutrients” in my brand-new breakthrough formula NeuroBrin, available now from my team at Real Advantage Nutrients. Supplies are limited, so claim your bottle today.

Stop your train of thought from getting derailed!

It’s the No. 1 epidemic facing seniors in America: brain fog.

And in my own clinic here in the Boston area, it’s the top complaint I hear among 60- and 70-year-olds.

But they’re far from alone.

I’ll be honest — as a 60-something myself, I’ve experienced my fair share of “senior moments.”

But when you start forgetting the names of people you just met… and you forget why you just walked into a room… those “normal” senior moments can become embarrassing and worrisome.

Fortunately, there IS something you can do about those “brain burps,” even if your own doc may tell you otherwise.

See, he doesn’t know about this trick I’m about to share with you because it’s been WITHHELD from him!

This natural cure isn’t some new drug… and it’s definitely not ANYTHING you can pick up at the doctor’s office.

Some say could be the cure for brain fog. And if the public found out about it – and how effective it is – it could put a big dent in Big Pharma’s bottom line.

So, those money-grubbing execs are doing everything in their power to suppress this information from your doc… and from YOU.

But while this natural cure is practically unheard of in the States, the fine folks of a remote South African village have known about it for years.

It’s an exotic, drought-tolerant plant called Sceletium tortuosum.

In 2014, doctors gave 25 mg of it to 20 men and women every day over the course of three weeks. Then, they put each person through a series of mental tests… and the results were stunning.

After just 21 days, the subjects showed dramatic improvement — an 80 percent improvement in their ability to focus and pay attention and a 73 percent improvement in their ability to multitask.

Imagine lifting that fog that’s been following you around!

You could easily hop from task to task without losing your train of thought… and even remember your internet passwords without writing them all down on “sticky notes!”

And this rare South African plant that I’ve discovered can not only help boost your brain power – in as quickly as one hour — but it can also help you stay alert and focused ALL DAY LONG.

Fox News has described it as “a jet ride to mental brilliance” – and it’s one that could help you remain lucid and mentally sharp well into your 90s.

Of course, you could remain on the slow boat to full-blown memory loss… and spend lots of money on those expensive memory drugs to try to put the brakes on it… but there’s nothing in your doc’s arsenal that has the power to reverse the aging in your brain that can steal your precious memories.

In just a few days, I’ll share the best way to get this strange South African plant to work for you – how to get it, how to take it, and what to take it with.

Because discovering an herbal remedy is one thing… but figuring out the right form and dosage of it is the true key to unlocking its full potential!

Stay tuned.

Dodge dementia with THIS gadget

As we age, our hearing just isn’t what it used to be.

HALF of folks over 65 have some degree of hearing loss — and we know that there’s much more at stake than just your ability to enjoy a TV program or some small talk.

That’s because when your hearing fades, key regions of your brain aren’t as stimulated, putting you at a higher risk of dementia.

But according to a new study, you can protect what’s between your ears with something you wear INSIDE of your ears.

I’m talking about hearing aids!

These trusty devices don’t just help you hear the TV without the volume turned all the way up. They also perk up your brain… shield your precious memories… and may even help keep you out of the hospital.

In the study out of the UK, researchers gave memory tests to over 2,000 older adults every two years over the course of nearly two decades.

None of the participants wore hearing aids when the study began, but a portion of them started using hearing aids for the first time while the study was underway.

By the end of the study, those who’d adopted hearing aids wound up with BETTER memory scores than those who hadn’t.

Now, we know from previous studies that hearing loss can actually cause the areas of your brain that process memory to SHRINK ! So, the theory is that the richer sound environment you experience with hearing aids actually beefs up your gray matter.

And when you hear better, you’re also more likely to carry on with your normal social life, which staves off cognitive decline, too.

What’s more, better hearing keeps you more aware of what’s going on around you — and more able to avoid any hazards while walking or driving.

And that may be why another new study out of the University of Michigan found that older folks with hearing loss who wear hearing aids are less likely to wind up in the emergency room or with a hospital stay than those who don’t.

Even when the folks with hearing aids did land in the hospital, their stays were half a day shorter than those without them, which suggests that they were in for less serious problems.

Now, since health insurance rarely covers hearing aids, they can be expensive to obtain, but they’re a heck of a lot cheaper than racking up costly hospital bills.

And your precious memories are priceless!

So, if you’ve got hearing loss, think of hearing aids as “must-have” accessories.

And to protect the hearing you’ve got left, wear earplugs in noisy settings… get your ears checked by a doc to rule out any infections…. and avoid pain meds like Tylenol and Advil , which have been linked to hearing loss.

This spiny flower may save your precious memories

You find yourself turning the house over looking for your glasses… blanking on the word you want mid-sentence… even walking into rooms unsure of why you went in there.

We’ve all been there.

Those “senior moments” of forgetfulness can make life feel like a comedy of errors, but if your senior moments keep stacking up, it may be time to get serious.

They could signal the beginning of Alzheimer’s disease — and that’s no laughing matter.

Alzheimer’s turns mild memory blips into devastating memory loss — forgetting the name of your better half, where home sweet home is, and even what the heck that fork in your hand is for.

But according to the latest science, you may be able to protect your brain from Alzheimer’s damage naturally.

And your salvation may come from a somewhat unexpected source: a prickly plant called milk thistle.

A study out of China found that the plant compound silibinin — a flavonoid derived from the seeds of the flowering plant — can suppress many of the abnormal brain processes associated with Alzheimer’s and even REVERSE memory loss.

We still have a lot to learn about what causes Alzheimer’s, but we do know that the disease is linked to the formation of brain “plaques” and “tangles” made of excess proteins called beta-amyloid.

In the study, rats were injected with beta-amyloid to mimic Alzheimer’s. But after the scientists gave them silibinin, the rats significantly improved on memory tests like running through a maze and recognizing objects.

The results suggest that silibinin can help guard against HUMAN memory loss, too!

Previous research has identified brain abnormalities that come along with Alzheimer’s disease — including inflammation, oxidative stress, and impaired “autophagy,” which is how brain cells clear out damaged or mis-folded proteins that can turn into plaques.

In the study, silibinin put all of these problems in reverse: It reduced brain inflammation, alleviated oxidative stress, and improved autophagy.

That makes silibinin a promising way to prevent developing Alzheimer’s plaques in the first place!

You probably don’t want to start munching on the thorny leaves of the milk thistle plant, and luckily you don’t need to, because you can get a daily dose of silibinin by taking a milk thistle supplement in capsule form.

A doctor well-versed in integrative medicine can work with you on finding the right dosage.

Milk thistle has also been shown in studies to protect against liver damage, kill colon cancer cells , and reduce hay fever symptoms .

But it can interact with certain drugs, so talk to your doc before adding it to your regimen.

For a happy brain and a healthy body, get 70% of THIS

Whether you’re a mom, a grandmom, or just celebrating the women who brought you into this world… I hope that you have a very happy Mother’s Day this coming weekend.

No matter what you call her — “Mom,” “Mother,” “Ma,” or “Mama” — she wants the best for you, no doubt about that. So, when it comes to a gift for that special mom in your life, only the best will do.

If she’s anything like my wife (or my daughter, who’s also a mother herself), some chocolate can go a long way toward showing gratitude – and it turns out that the BEST chocolate out there is the DARK stuff.

Because according to a pair of new studies, not only does dark chocolate taste good… but it can also give your brain and your immune system a powerful boost!

Researchers from Loma Linda University observed the brain activity of volunteers who’d each eaten a normal-sized dark chocolate bar containing 70 percent cacao.

In the first study, researchers detected a boost in gamma activity a half hour after the dark chocolate had been consumed. That’s a sign that the subjects’ gray matter had more power to form connections and make repairs (a.k.a. “neuroplasticity”) – and that’s a sign of a healthy, young brain.

Gamma waves are also associated with stress reduction, and what better gift could there be for your dear mom than that?!

Even better, that increased activity was still going strong after two hours had passed.

In the second study, researchers found that consuming dark chocolate with high cacao content turned on switches that activate the immune system’s T cells, which fight infection and reduce inflammation.

Of course, it’s not the sugar or the fat in those chocolate bars that carry all of those health benefits – it’s the cacao. Specifically, it’s the cacao’s antioxidant compounds, called flavonoids, that are probably what stimulate your gray matter and your immune cells.

Of course, the higher the percentage of cacao in your chocolate, the GREATER the benefits. So, whether it’s Mother’s Day or any other day you want to do something special for the mom in your life – or even yourself! — look for chocolate that’s 70 percent cacao or higher at your local health food store or in the gourmet chocolate aisle. (That “Special Dark” you can pick up at the checkout aisle only has about 45 percent cacao, which just won’t cut it.)

As I said, the higher the cacao content, the greater the benefits… up to a point, anyway. The taste is more bitter than what you may be used to, so you’d probably only use a 100 percent cacao bar for baking.

What one sleepless night does to your brain

You can’t think straight… your concentration is shot… and you fumble your way through the day’s details.

When you haven’t gotten your 40 winks the night before, it can feel like your brain is asleep on the job!

And if you toss and turn night after night — like HALF of all adults over 60 do — that “brain drain” could set you up for something even more serious.

We’ve known for a while that not getting enough time in a deep-sleep phase known as REM (a.k.a. “rapid eye movement”) increases your chances of developing dementia.

And now, a new study suggests why: Sleep deprivation can boost a protein in your brain that’s linked to Alzheimer’s.

As I’ve shared with you before, it’s called “beta-amyloid” – and it turns out that all it takes is ONE night of poor sleep for levels of this protein to rise!

In the study, National Institutes of Health researchers scanned the brains of healthy folks both after a night of restful sleep AND after they’d been awake for about 30 hours.

Levels of beta-amyloid in the participants’ brains were 5 percent HIGHER after the sleepless night than they were after the restful night.

Now, that may not sound like much of an increase… but if you’ve got chronic insomnia, all that extra beta-amyloid could really add up over time.

You see, beta-amyloid is actually a metabolic waste product — and the theory is that deep sleep allows your brain to clear it out before it has a chance to settle in.

That means that when you don’t sleep soundly, it’s like you’ve missed your daily “trash pickup”… allowing this metabolic “garbage” to pile up!

And we know that when excess beta-amyloid collects in your gray matter, it can form the “plaques” and “tangles” we see in the brains of people with full-blown Alzheimer’s.

What’s more, the study showed that the extra beta-amyloid was found mostly in the thalamus and the hippocampus — two brain areas that are especially vulnerable to damage in the early stages of Alzheimer’s.

Now, here’s the kicker: While not sleeping enough can increase beta-amyloid, having excess beta-amyloid in your brain makes sleep troubles more likely.

So, you want to nip your insomnia in the bud… BEFORE it sets off this vicious cycle.

Just don’t pop a sleeping pill, which can only increase your risk of Alzheimer’s.

Instead, try some natural ways to get more shut-eye:

• Create good habits: Getting regular exercise, avoiding caffeine too late in the day, and limiting your exposure to TV and electronics close to bedtime can help coax your body into slumber.

• Reset your “clock”: Since your levels of melatonin — the hormone that regulates your sleep/wake cycle — decline with age, try supplementing with melatonin or drinking melatonin-rich tart cherry juice.

• Turn to herbs: Studies have shown that ashwagandha, valerian root, kava extract, and even chamomile tea can induce all sleep without side effects.

And I wouldn’t forgive myself if I didn’t mention that getting some exercise is a great way to relieve stress (which can help you sleep), speed up the process of “taking out the trash” both in your brain and the rest of your body, and make sure that you’re plumb tuckered out by the time you hit the hay!