Nutrition

ALL doctors agree (whether biased for longevity, veganism, keto, etc):
Sleep – Better sleep means better health
Exercise – More exercise means better health
Leafy greens – More is better
Refined sugar – Avoid
Omega 6 to Omega 3 ratio – Should be as close to 1:1 as possible
Berries – Good in limited amounts
Nuts/seeds – Good in limited amounts
EVOO – Good in limited amounts

ALL doctors do NOT agree:
Whole grains – Alzheimer’s doctors hate it while all “Blue Zones” eat a lot of it
Beef/chicken/pig – probably bad due to “Blue Zones” all rarely eating meat
Fish – “Blue Zones” eat in small amounts and Alzheimer’s doctors love it
Starchy vegetables – Vegan dr.’s love, Alzheimer dr.’s hate
Legumes – Vegan dr.’s love them, longevity dr.’s don’t care, Alzheimer dr.’s say avoid
High sugar fruits – Vegans love, longevity avoid, keto avoid
EVOO – Dr Michael Greger says all refined oils should be avoided, MIND diet yes

NUTRITION (avoiding Alzheimer’s)
One of my main goals in life to is to avoid Alzheimer’s which is prevalent in my family. I can deal with any life problem unless I can’t even comprehend that I have a problem (like in late-stage Alzheimer’s). Goal #1 Mental clarity. Period. Goal #2 is create a sustainable nutrition plan. Anyone can eat tons of food and build muscle but staying lean into old age is incredibly difficult. Goal #3 is to avoid all processed polyunsaturated fats and get my Omega3 vs Omega6 ratio to nearly 1:1 because EPA and DHA help reduce inflammation. (11/12/24- mental clarity when doing the “allergy diet” was at its best, but lately my word-recall has been HORRIBLE, I need to go back to no refined oils!!!) Goal #4 is stop eating processed sugars. This is easily my biggest addiction. I’ve quit sugar for a few months at a time and always come back. But here’s the thing, I crave sugar if I haven’t eaten any and I crave sugar if I have. So why the hell would I eat it if my desire to eat it doesn’t go away? (The only way to truly make the cravings go away is to eat until I feel sick which makes me feel like death.) Sugar increases metabolic disorders which is very bad. Goal #5 is quit wheat as a main source of calories and eventually remove it from my diet completely. Goal #6 is eat two home made salads a day. Goal #7 is avoid all processed foods. Make my meals from scratch everyday which is much easier when I am eating so simply (example: lentils with steamed mushrooms and peppers then topped with chia seeds). Goal #8 is to not create eating disorders through ridiculous rules, LOL! And finally, post any pertinent dementia research HERE.

Autophagy
-Fasting and drinking coffee are some of the best ways to activate autophagy.
-Autophagy can protect against mental decline and is a major pathway for removing disease causing proteins.
-Autophagy can be stopped by just 1 or 2 calories
-Activating mTor inhibits autophagy
-Activating AMPK pathway inhibits mTor thus activating autophagy
-Coffee inhibits mTor and is associated with lower dementia and Alzheimer’s risk
-Caffeinated coffee has been shown to activate (bad) mTor
-Sugar supresses AMPK and increases mTor
-Even gum with fake sugar stops autophagy and is bad for your gut biome.
-IDEA: Do a 2 day fast. Day 1 coffee with MCT oil and hard workout. Day 2 only water.

Avoid to prevent PVCs
Dehydration
Anemia
Stress
Hypokalemia
Caffeine
Salt & sugar
MSG
Theobromine (cacao)
Tyramine (alcohol)

DRUGS
Alcohol & marijuana have both been proven to negatively effect long term memory. Also, here is an outside article about the effects on normal life: link

How to quit sugar for good.
https://www.youtube.com/watch?v=9YbZh6kzA-k

SUMMARY: No fake sweeteners (just make you want sugar more). Eat a salad before sugary treats. Unprocessed fruits are always a yes. Bread/cereal/crackers are just as addictive. Eat the grains whole, don’t blend it up! Fiber stabalizes sugar. Eat carbs in original structure (whole apple): if you ate the original cacao bean you’d never get addicted, but you do in modern times cuz of added sugar and fat. Even foods like bananas and grapes are hard to get addicted to because wrapped with fiber, sourness, or bitter tastes. Add vinegar to food to train yourself how to not eat sugar but DON’T DRINK VINEGAR ALONE (it’s hard on your “food pipe”).

Change your water filters!
https://www.youtube.com/watch?v=ddHUNK3CBBs&t=328s