Brain Health MRR Ebook

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Table of Contents

1 Introduction ….. 4
What You’ll Learn in This Book ….. 5
2 A Complete Guide to How Your Brain Works (So You Can Begin to Hack It) … 6
Neurons ….. 7
Neurotransmitters and Hormones 8
Brain Plasticity . 9
3 What Our Brain Was Designed For (And How We Are Using It) .. 10
You Are an Adaptoid . 10
Enter: CBT and Embodied Cognition . 11
4 How to Increase Your Brain Power With Brain Training .. 13
The Very Best Form of Brain Training ….. 14
The Power of Computer Games …. 15
5 Nootropics – Can Smart Drugs Really Make You Smarter?…. 17
What is a Nootropic? 17
Should You Use These Kinds of Nootropics? 19
What About Caffeine?….. 21
6 Nutrition and Supplementation for Fortified Brain Power …. 22
7 Nootropics and Other Strategies for Enhancing Plasticity ….. 27
Noots for Plasticity …. 27
tDCS … 28
8 Lifestyle and Understanding the Rhythms of Your Brain . 29
Tips for Sleeping Better … 30
Routines and Rhythms for Your Brain ….. 31
The Critical Importance of Exercise .. 32
9 Conclusion 33

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Neurons

The first thing to understand then, is that your brain is made up of billions of neurons. Neurons are ‘brain cells’ and in a sense, they operate just like any other cells in your body. They have a cell membrane (the wall surrounding the cell), they have a soma (the body of the cell) filled with cytoplasm (fluid), they have mitochondria to provide energy and they have a nucleus containing your DNA.

But brain cells also have a few ‘extras’. Specifically, brain cells have axons and dendrites. The axons are the long ‘tails’ of your brain cells which protrude from the back. The dendrites meanwhile are a lot like routes or tendrils that stretch out across the brain coming off of the soma. The job of the dendrites is to find the axons of other cells, where they can then form a connection.

Neurons come in all shapes and sizes. While they are microscopic, they will sometimes have connections stretching all the way from one brain ‘regions’ to another to form connections. Brain cells don’t actually touch but instead leave a small gap called the ‘synaptic gap’ and communication then occurs across the gap.

When a brain cell lights up or fires, this is called an ‘action potential’. During this point, a small electrical current jumps from the synaptic ‘knob’ over to one or several connecting dendrites. This is how signals find their way around the brain.

Each time a neuron fires like this, it corresponds to some kind of subjective experience in the brain. For instance, one area of the brain – the occipital lobe – deals entirely with vision. When neurons in this region fire, it causes specs of light to appear like ‘pixels’ in the eyes of the viewer. Meanwhile, other neurons might make us remember a specific event, experience a smell, move a finger or fall asleep.
Generally, neurons are arranged into groups which is what gives the brain distinct ‘regions’ for particular

activity like this. At any time, you’ll have a certain amount of activity in different regions of the brain – the entire brain is never lit up simultaneously. This will likely correspond with what you’re thinking, what you’re seeing and what you’re feeling at any given time. And the connections mean that seeing one thing will often result in you remembering something else, or making the decision to do something.

Note that neurons only fire at one ‘amount’. That is to say that there are no ‘degrees’ of firing – a cell is either firing or it is not. However, it might require input from numerous different surrounding neurons before it becomes excitable enough to light up itself.

Neurotransmitters and Hormones

But it is not just a current that jumps across the synaptic gap during communication between cells. At the end of each axon at the synaptic knob are tiny ‘sacks’ called ‘neurovesicles’. These contain neurotransmitters, which include the likes of dopamine, serotonin and norepinephrine.

Basically, a neurotransmitter will change the excitability of your brain, the likelihood of memories forming, your attention or your mood.

For example, serotonin is the ‘feel good’ neurotransmitter. This means that it will normally be released when we see, think about or otherwise experience something that makes us happy. It’s also released during exercise and when our body detects sugar!

Meanwhile, dopamine is a neurotransmitter that gets released when we think something is important. This then increases motivation, focus and the likelihood of a memory forming afterward.

Neurotransmitters in this sense tell us what we should be feeling about the experience of certain neurons firing. In some cases, a hormone can act like a neurotransmitter and vice versa. For instance, testosterone has an effect on our brain cells, as does cortisol. More often, neurotransmitters simply make a cell more or less likely to fire an action potential, which results in them being categorized as either ‘excitatory’ or ‘inhibitory’.

In order for neurotransmitters to have an effect on us, they need to interact with ‘receptors’ located on the dendrites of cells. In other words, a neuron might release serotonin from its vesicles when it fires but this will only have any impact on those connected neurons that contain serotonin receptors.

Brain Plasticity

Once upon a time, scientists believed that the brain would be set in stone after a particular age. In other words, it was thought that once we reached adulthood, the brain would no longer continue to grow or change shape.

However, this has subsequently been found to be way off the mark. In reality, our brains continue to grow and change almost endlessly as we get older and this is how we are still able to formulate new memories and learn new subjects.

New brain cells can form in numerous regions of the brain for instance via a process called ‘neurogenesis’. At the same time, new connections can also be formed and there is a simple rhyme to help you remember the rules here: ‘neurons that fire together, wire together’.

In other words, if you repeatedly hear a particular sound while experiencing a particular smell, you will eventually get to the point where those two neurons form a connection. Over time, that connection will become stronger and stronger via a process called ‘myelination’. Essentially, the axons and dendrites involved in the connection become better insulated, which strengthens the circuitry and makes it easier for one neurons to cause the other to fire.

This is how we can end up rote learning particular movements to the point where we no longer even need to think about them. One movement simply triggers the next movement automatically and almost without our conscious input.

Understanding brain plasticity – also known as neuroplasticity – is one of the most important secrets to improving your brain function. This is the mechanism through which all learning occurs and thereby, it can be tapped into to gain a huge number of new abilities!

3 What Our Brain Was Designed For (And How We Are Using It)

This basic primer has hopefully given you a good idea of how your brain works on a day-to-day basis and you’re probably already seeing ways that you can improve its function: by increasing the number of desirable neurotransmitters for example, or by forming new connections by repeatedly performing two actions together that you want to become associated.

But what can also help a great degree is to understand what the brain was designed for and thereby why it is built the way it is.

And this all comes down to evolutionary psychology…

You Are an Adaptoid

The most important thing to understand about your brain is that it is built for survival. And how do you survive? By adapting to your environment. Every single aspect of your brain function is tied to this basic principle and that means that a lot of the way your brain works can be predicted in different circumstances.

At one point during the development of modern psychology, a field called ‘behaviorism’ reigned. What this school of thought basically told us, was that everything could be rote learned and that our entire subjective experience of the world was based on associations we formed through our interactions with the world.

The most famous example of this principle in action was the study referred to as ‘Pavlolv’s Dogs’. In this study, Ivan Pavolv rang a bell every single time he fed dogs. Over time, he found that the dogs would develop a response to the sound of the bell – they would begin salivating even when there was no food present. This demonstrated that they learned through association and that the simple repetition was enough to form that association.

Behaviorism says that everything we know is learned in this way. As babies we are largely ‘blank slates’ (though not entirely) and thus we learn how to interact with the world through association. For example, we learn that by reaching for things we will often be passed them. Thus we develop an understanding for the reaching gesture. When we touch fire, it causes a burning sensation, and the association that forms teaches us not to touch flames again. When we eat, it releases serotonin and we learn that we like eating. We come to associate the smell of cookies with Grandma’s house and we learn language by seeing how people react to different words.

On a neural level, we now know that this is all to do with neural plasticity. Once again – what fires together, wires together. And when something is very important (like the fire), dopamine and other neurotransmitters are released to make that memory form even faster.

Our environment is always changing and thus this is the best way for the brain to survive. By adapting to different environments, our brains ensure that the behaviors we acquire are perfectly suited to the environment we’re in. Ultimately, we learn to avoid danger and gravitate toward food, sex and shelter.

Why is this so important to understand? Because we’re adapting to any situation we’re put in. That means that you’re still adapting right now to working in an office, being constantly stressed and looking at your phone a lot. The connections you’re not using are atrophying, while many unhealthy behaviors continue to strengthen with time.

Enter: CBT and Embodied Cognition

But while behaviorism did a fine job of explaining psychology for a long time, it was eventually found to be overly simplistic and unable to explain the full gamut of human experiences. For instance, most of us would agree that we can learn things by reading for example. How does this fit into the behaviorist model?

And how can you become phobic of heights without ever having fallen from a height?

CBT (cognitive behavioral therapy) uses behaviorism as a starting point and then builds a cognitive element on top of that. This states that what we think also plays an important role – and that we can actually create new associations by thinking. In other words, if you think about falling, then this can create new neural connections as though you were falling – and that in turn can lead to the formation of a phobia, or to changes in personality.

Hold that concept in your mind for a moment while we take a look at another concept: this one is called ‘embodied cognition’.

Embodied cognition is a more recent psychology theory that says all of our understanding of the world around us comes from our bodies. This fits with the evolutionary explanation that our brains evolved to help us survive in our environment based on our interactions.

The question that was posited to psychologists was this: when someone tells you some information, how do you understand that? You learned English growing up, yes, but what is it that allows you to understand English? Your brain doesn’t innately understand English, so you must be ‘translating’ that language into something like a machine code in order to process it. For a while, psychologists made up the term ‘mentalese’ in order to explain this gap.

But later a more useful theory was put forward. Embodied cognition explained that we understand language by relating it back to our understanding of the world around us. When you hear someone telling you a story about walking through a cold forest, you understand that by imagining yourself walking through a cold forest and this causes all those relevant neural connections to fire as you think of the implications of that, relevant memories etc.

And what’s actually happening here, is that the areas of your brain are firing as though that story was really happening to you. If you put someone under an MRI scanner while you tell them about the time you went swimming, their brain areas will light up as though they were going swimming.

And this is how simply imagining something or picturing something can create associations in your brain. If you are high up and you keep imagining falling off that height, then your neurons will fire at the same time as though you were falling off that height. This is enough to cause those neurons to wire together and to create a strong connection – to the point where it’s hard not to picture falling off of that height. This causes a flood of neurotransmitters related to the experience of falling and what do you know – you pass out in a sweaty heap!

CBT is a technique you can use to create more positive associations and connections in your brain and we’ll look more at how this works later on in the book.

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- Year Released/Circulated: 2017
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