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Page numbers in italics refer to charts.
acetylcholine, 88–90, 124
activated charcoal, 146, 154
acupressure points, 274–75
ADD (attention deficit disorder), 111
addiction, 126, 283–86
ADHD (attention deficit/hyperactivity disorder), 38, 184, 186
ADP (adenosine diphosphate), 24, 31–34
adrenaline (fight-or-flight hormone), 17–18, 182
aerobic exercise, 191, 193–95
AGEs (advanced glycation end products), 69, 132
aging
brain degeneration and, 4, 81, 83
declining mitochondrial function and, 26–28
effects of, 69, 93, 113, 141, 160, 161, 165, 182, 279
free radicals and, 31
inflammation in, 59, 68
misconceptions about, 7, 59
and neurodegenerative diseases, 58, 68
neurogenesis and, 49
slowing of, 38, 286–87, 291
testosterone decline in, 36
yoga and, 191
airplanes, 167, 239, 240
air quality, 168–72, 175
AIT (auditory integration training), 288–89
alcohol, 86, 127
allergies, 62, 107, 122, 139–40
Alzheimer’s disease, 3, 31, 38, 40, 47, 58, 60, 63, 68, 89, 94, 96, 108, 125, 258, 286–87
amber light, 237, 242
Amen, Daniel, x, xii, 141–42
amino acids, 10, 15, 33–34, 86, 121, 259
anger, 19–21, 87, 126, 142, 149, 184
antibiotics, 79–85
detrimental effects of, 62, 64
mold as source of, 112, 139
toxic effects of, 151
antidepressants, 53, 87, 151
antioxidants, 11, 38, 64, 70, 96, 113, 124–25, 146, 151, 160, 173, 243, 246, 259, 264, 268, 270
anxiety, 49–50, 184, 261
reduction of, 90, 192
apoptosis (programmed cell death), 39–40, 80, 113, 121, 122, 127, 131
apple cider vinegar, 211, 213, 219
arsenic, 147, 153, 154
artificial sweeteners, 120, 259, 286
ascorbic acid (vitamin C), 87, 127, 219, 230
aspartame, 121–22, 132, 259, 285, 286
Asprey, Dave, ix–xiv, 15, 20, 21, 26, 35, 36, 37, 46, 57, 60, 77, 101, 111, 132, 170, 183–85, 290
astaxanthin, 97, 264
asthma, 139, 261
atmosphere, oxygen in, 169–70
atmospheric pressure, 196–97
ATP (adenosine triphosphate), 22–26, 34, 152
in neuron function, 42
production of, 28–33, 35, 46, 52, 72, 79, 98–99, 101, 110, 124, 260–61, 263, 267
auditory processing, 288–90
autism, 38, 58
autohemotherapy, 278–79
autoimmune diseases, 25, 39–40, 113, 278
autophagy (cell death), 38–39, 48, 51, 67, 102, 172
avocados, 124, 213, 216, 219, 220, 228, 229
axons, 43–45, 51, 85
bacon, 213, 226
Bacon-Ginger Scallops with Cauli Rice, 226–28
bacteria
antibiotics and, 151
fungi vs., 112, 138
mitochondria as, 22–23
oxygen-dependent, 276
BDNF (brain-derived neurotrophic factor), 13–14, 80, 83, 169, 189, 193, 194, 245–46, 266
beef, 217, 224
beer, 113, 118–19, 127
Bellinger, David, 122–23
Biohacked (biohacked.com), 235, 238, 239
blackberries, 222, 230
Bland, Jeffrey, 62, 152
blood-brain barrier, 93, 104, 178
as permeable, 63, 65, 139–40, 286
blood pressure, 13, 112, 180, 182
blood sugar, 180
fluctuating, 17–19, 35, 37
high, 35, 67, 126, 244
low, 15, 190
blueberries, 80, 83, 215, 230
Blueberry Un-Cheesecake, 215–16, 228
blue light
blocking of, 234–36, 238–39, 280
overexposure to, 159–63, 241–42
in technological devices, 156, 161–62, 166–67, 235
Body by Science (McGuff), 193, 246
body fat, 92, 173, 196
as stem cell source, 290
toxic accumulation in, 153–54
brain, 3–4
aging, 58–59
calming of, 90
diet as fuel for, 79–105
electrical stimulation strategies for, 276–79
energy production in, x–xii, 4, 5–21, 23
environmental effects on, 156–76
exercise for, 188–97, 190
fat as essential to, 91–97, 132
growing new cells in, 290–91
gut and, 48–49, 64–65
inflammation in, 4, 58–62, 122
meditation and, 181–82
mitochondrial density in, 23, 25, 36, 99, 156–57
“muffin top” inflammation in, 57–60, 107
toxic mold effect on, 141–42
brain damage, 112, 147, 148, 260
brain fog, x, 7, 18, 25, 59–60, 62, 67, 80, 100, 106, 111, 114, 120, 122, 126, 129, 139, 154, 170, 198, 235
brain function, 25
diminished, xi, xiii, 111
fat and, 68
five weaknesses of, 12–21
four steps to stronger, 10–12
high, xiii–xiv, 3–4
brain kryptonite, 5–7, 21
as source of fatigue, 19
sources of, 10–11, 15, 113, 122
Brain Octane Oil, 82, 102, 103–4, 118, 129–30, 146, 199, 206–7, 212, 213, 214, 216, 217, 219, 220, 222, 225, 227, 229, 230, 231, 232, 248, 267
Brain Rice, 222–23, 225
Brain Shake, 229
Brain Sunrise, 213–14
brain waves, 183–85, 187
bread, 211, 228
breakfast recipes, 212–16
breathing, 168, 182, 199, 245
in endurance training, 193–94
hyperbaric, 275–76
in mitochondrial meditation, 250–53
breathing exercises, 18
hypoxic, 171–72
for sleep, 249–50
broccoli, 81, 214, 222, 225, 267
broccoli sprouts, 219, 224, 227, 266–67
Bulletproof (company), 4, 171, 195
Headquarters, 164, 170
Bulletproof: The Cookbook (Asprey), 110
Bulletproof ActivePQQ™, 270
Bulletproof Chocolate Powder, 231
Bulletproof Coffee, 80, 82–83, 103–4, 109, 117–18, 130, 165, 281
blending and, 199–200
upgraded, 211, 212
Bulletproof Coffee Café, 164, 267, 281, 282
Bulletproof CollaGelatin, 216, 231
Bulletproof Collagen, 220, 229, 280
Bulletproof Food Detective, 107
Bulletproof Glutathion Force, 269
Bulletproof Guacamole, 219, 224
Bulletproof Hot Chocolate Mix, 229
Bulletproof Radio, 26, 62, 65
Bulletproof Sleep Induction Mat, 274–75
Bulletproof store, 238
Bulletproof Vibe, 196, 245, 281
Bulletproof website (bulletproof.com), 114, 119, 121, 185, 235, 237, 246, 249, 250, 251
butyrate, 63, 65, 103–4
butyric acid, 92–93, 109
cadmium, 146–48, 153
caffeine, 82, 83, 116, 247, 282
as low-impact supplement, 258–59
cancer, 6, 31, 39, 58, 67, 94, 96, 108, 112, 113, 131, 134, 152, 158, 162, 241, 278, 284
capric acid, 128–30
carbohydrates, 11, 47, 98, 101–2, 130, 180, 206
carbon dioxide, 28, 71, 169–70
carcinogens, 131, 134, 147
carrots, 218, 223
casein, 108–9
cauliflower, 225, 227
Cauli Rice, 227
cell membrane barrier, 139–40
cellular differentiation, 25, 50–51
CFL (compact fluorescent light), 159, 236–38
chocolate, 83, 113, 119, 199, 211, 228, 231, 263
cholesterol, 95
as essential for cognitive function, 46–47, 92
choline, 89–90
chronic fatigue syndrome, 25, 38, 113–14, 287
cigarettes, 282, 284, 285
circadian rhythm, 248
light and, 159, 161–63, 238
supplementation and, 261
CLA (conjugated linoleic acid), 94–95
CoA (acetyl coenzyme A), 29, 29, 35, 99
cocaine, 86, 284
coconut, 216, 220
coconut charcoal, 100, 262–63
Coconut-Lamb Curry, Thai Style, 225–26
coconut milk, 215, 225, 229, 230, 231
coconut oil, 93, 96, 104, 128–30, 146, 206–7, 214
coffee, 67, 258
mold contamination in, 82, 112, 113, 116–18
polyphenols in, 80, 82–83, 103–4, 109, 117, 199, 265–66
recommended brewing method and consumption of, 265–66
timing for sleep, 247
see also Bulletproof Coffee
cognitive function, xi, 6
cholesterol in, 46–47
enhanced, 49–50, 72, 80, 82, 192, 261
impaired, 25, 36, 49, 59, 68, 70, 81, 83, 120, 139, 141, 147
cold showers, 175, 253–54, 279
cold thermogenesis (cold therapy), 172–75, 188, 245
cautions about, 174–75
in Head Strong program, 253–54
see also cryotherapy
collagen, 69, 72, 165, 243, 280
upgraded, 211
color perception, 156–57
computers, screen light from, 166–67, 235, 242
conception, 22–23
concussion, 66, 290
cooking methods, effect on fat of, 131–35
CoQ10 (coenzyme Q10), 151, 258
corn, 119–20
corn oil, 133–34
cortisol (stress hormone), 17, 35, 39, 54–55, 101, 182, 193, 248, 249, 259
coupling effiency, 28–31
Crabtree effect, 125
crackers, 211, 228
cravings, x, 6, 8, 27, 97, 112, 122, 180
overcoming, 101, 102, 104, 129
as sign of brain weakness, 15–16, 77
creatine, creatine loading, 263–64
cross-lateral movement, 191–92, 245
cryotherapy, 172, 279–80
cucumbers, English or Persian, 219, 220
cytokines, 58, 61, 65, 81, 126
dairy products, inflammation and, 108–9, 140
decaffeinated coffee, 265–66
mold contamination in, 116, 247
decision making, x, xi, 10, 20, 86
degenerative diseases, 3, 6, 33, 58, 69, 125, 290
dementia, 7, 108, 260, 286–87
demyelination, 45, 147
dendrites, 43–44, 51, 179–80, 189
depression, 38, 49–50, 52–53, 70, 87, 108, 143, 149, 182, 184, 190, 194
dessert recipes, 215–16, 229–31
detoxification systems, 15, 25, 27, 33, 39, 51, 55, 100, 102, 113, 196, 266, 268, 270, 280
energy use in, 37–38
improvement of, 152–55, 192
in sleep, 177–79, 247
DHA (docosahexaenoic acid), 52, 93–94, 97, 134, 264
diabetes, 31, 58, 69, 82, 125–26, 180, 261
diet, 11
brain performance and, 5, 79–105
detoxing of, 145–46
fasting-mimicking, 48–49, 55, 67
in Head Strong program, 206–33
in myelin production, 46–48
in neurogenesis, 52, 55
digestive system, supplements and, 268–70
disaster pants, 101–2, 129–30, 207
distraction, 9–10, 15–18, 26, 45, 59, 106, 112
DNA (deoxyribonucleic acid), 22–23, 62, 160, 291
dopamine, 86, 87, 241, 283–84
dyslexia, 192, 239
earthing, 71, 281
EEG (electroencephalogram) neurofeedback, xii, 184–85
egg fertilization, 22–23
egg yolks, 89, 95–96, 230
electrons, in energy production, 28, 29, 30–31, 30, 200
electron transport system, 30–31, 30, 33, 61, 99, 106–7, 277, 286
EMFs (electromagnetic fields), 237, 243–44, 248–49, 274
endorphins, 190, 192, 194, 275
energy
ATP as source of, 23–26, 32
brain function and production of, x–xii, 4, 5–21, 106–7
efficient use of, 177–201
low, 18–19, 103 (see also fatigue)
mitochondria and, 22–41, 99
environment, 276–82
brain performance and, 5, 15–16, 156–76
energy-draining, 16, 19, 288–89
enriched, 53–54
in neurogenesis, 53–54
noise in, 15, 288–89
environmental toxins, 7, 16, 19, 21, 51, 96–97, 181, 193, 268
in inflammation, 60
in mitochondrial dysfunction, 37–38
mold as, 111–13, 137–46
EOMD (early-onset mitochondrial dysfunction), 27–41, 37, 279
EPA (eicosapentaenoic acid), 93, 97, 134, 264
estrogen, 36, 66
excitatory neurotransmitters, 87, 120–21, 285
excitotoxicity, 98, 121, 122
exercise, 67
for brain health, 188–97, 190
for detoxification, 153–54
fat-burning, 154
in Head Strong program, 244–47
muscle building through, 58
in neurogenesis, 53, 55
timing for sleep, 247–48
vibration in, 195–97, 281
eye diseases, 198–99
eyes, 23, 101
junk light protection for, 238–39
mitochondrial density in, 23, 25, 36, 156
UV light exposure to, 71–72, 158–61, 240–41
EZ water (exclusion zone water)
inflammation and, 70–71
in lymph system, 178, 192
melanin and, 198–200
shaking in production of, 195–96, 281
sources of, 54, 163–64
fasting
benefits of, 48–49, 98, 102–4, 130
drawbacks of, 103
ketosis and, 99–102
fat, dietary, 208–9
in coconut oil, 128
in coffee (see Bulletproof Coffee)
effect of cooking methods on, 131–35
in energy production, 11, 15–16, 19, 28, 31, 34
as essential to brain, 91–97, 132
heavy metals stored in, 37
inflammation and, 68–70
metabolism of, 35–36, 39
misconceptions about, 91, 159
oxidation damage to, 52, 93, 132
in polyphenol absorption, 81
requirement for, 19, 47, 146
fatigue, xii, xiii, 8, 18–19, 27, 67, 73, 89, 100, 112, 114, 118, 126, 139, 141, 149
brain function and, 12
causes of, 6, 57–58, 288–89
and hormonal dysfunction, 35–36, 46
light and, 165–67
stress and, 3
fatty acids, 35, 46, 52, 63, 68
fight-or-flight response, 8–9, 17–18, 33, 39, 60, 188, 249, 274
fish, 96–97
mercury contamination in, 125, 147–49, 154
fish oil, 97, 264
fitness centers, 169–70
fluorescent lightbulbs, 149, 159–61, 166, 237, 241
fluoride, 35, 123
f.lux software, 166, 235
focus, xii, xiv, 45, 102, 104, 182, 283, 285, 286
lack of, x–xi, 3, 6, 9, 16–18, 77, 110, 142, 149, 165, 167
food, 8
in apoptosis control, 40
brain-inhibiting, 106–36
cooking methods for, 131–35
energy-draining, 10
in energy production, 13
individual sensitivity to, 62
and inflammation, 60–61, 106–10
and mental performance, 65, 79–105, 106
processed, 110, 120
toxic additives in, 51, 111
toxins in, 7, 60, 62, 111–27, 132, 181, 193, 211, 247
forgetfulness, x, 6, 8, 10, 44–45, 58, 86, 106, 114, 126
as sign of brain weakness, 13–14, 77, 140–41
formaldehyde, 121, 169
40 Years of Zen, 4, 186–87, 270, 277
free radicals (reactive oxygen species), 27, 33, 38, 64, 84, 93, 98, 121, 148, 150, 157, 159–62, 198, 268
in mitochondrial damage, 30–31, 243
fructose, 6, 126
fruits, 210
dried, 118
organic, 124
sugar in, 81, 84, 126
frying, 131, 133
functional medicine, 46, 62, 152, 268
functional movement exercise, for brain health, 191–92
fungi, 112, 120, 138
fungicides, 142, 147, 149
GABA (gamma-aminobutyric acid), 90–91, 98
gelatin, 216, 231
genetic expression, 33, 48–49
ghee, 96, 109, 214, 217, 219, 223, 224, 225, 226
ginger, 225, 226
glucose, 248
in energy production, 11, 15–17, 28, 31, 34, 35, 98–101, 172, 267
in mitochondrial dysfunction, 125
glutathione, 118, 127, 131, 151, 173, 268–69
gluten, 109–10, 119, 120, 122, 140
glycogen, 102, 172, 248
glymphatic system, 177–78, 270
GMOs (genetically modified organisms), 123–24
grain, toxins in, 115, 118–19, 148
grape seeds, 84, 146
grape skins, 84–85
Grass-Fed Beef or Pastured Pork and Roast-Veggie Feast, 217–18
grass-fed butter, 50, 63, 65, 91, 93, 103, 109, 118, 134, 212, 216, 223, 224, 226, 227, 228, 231
grass-fed fat and meat, 94–95, 115, 217
green light, 234, 236, 238
Green Mind, Clear Mind Matcha Bowl, 220–21
green tea, 265–66
Grilled Cilantro-Lime Wild Salmon and Fresh Blackberries with Brain Rice, 222–23
grilling, 131, 134
grounding, 71
conductive products for, 281–82
growth hormone, 172, 179, 193, 195, 261
guacamole, 218–20, 224
gut, 80, 85
inflammation and, 61–66, 106, 109–10
gut bacteria, 23, 48–49, 61–64, 72, 80, 81, 83, 104, 112, 122, 126, 265, 266, 287
Hack-Your-Own Tacos, 223–24
halogen lights, 164, 237
HCAs (heterocyclic amines), 131, 133, 134
HDCs (Hymenolepis diminuta cysticercoids), 64–65
headaches, 118, 121, 149, 156, 165, 167
head points and recommendations, 21, 40–41, 55–56, 73, 104–5, 135–36, 155, 175–76, 200–201
Head Strong Quick Bites, 228
Head Strong Tea, 232
Head Strong Two-Week Program, xiii–xiv, 205–71
cold thermogenesis for, 253–54
diet for, 206–33
exercise for, 244–47
going beyond, 273–91
lifestyle for, 234–56
meditation for, 250–53
recipes for, 212–33
shopping list for, 207–11
sleep for, 247–50
supplements for, 257–71
heart, 178
disease, 31, 69, 82, 88, 112, 128, 261
mitochondrial density in, 23, 25, 31, 36, 156–57
heart function, 13, 25, 83, 194–95
heat, 158, 172
heavy metals, 37, 51, 96, 124
detoxing from, 146–49, 154, 268
in e-cigs, 285
HEG (hemoencephalography), 185–86
herbicides, 120, 147
heroin, 86, 284
high-altitude training, 170, 275
high-fat diet, 19, 47–49, 55, 132, 206, 266
high-fructose corn syrup, 126–27
HIIT (high-intensity interval training), 245–46
for brain health, 188, 194–95
HIIT-Back exercise, 245–46
hippocampus, in neurogenesis, 50, 52, 54, 189, 191
honey, raw, 232, 233, 248, 264
hormonal deficiencies, 35–37
hormones, inflammation and, 66–67, 72
HRV (heart rate variability) training, 187–88
hydration, 195–97, 264
hyperbaric oxygen chamber, 275–76
hypoxia, 168–71, 245, 253
ice burns, 174–75
immune response, 33, 61, 68, 113, 260, 262
immune system, 62, 65, 106, 107, 278
industrial lighting, 160–61
inefficient coupling, 28–31
inflammation, 33, 38, 40
beneficial, 57–58, 60, 68
in brain, 4, 58–62, 122
causes of, 60–62, 124, 129, 198
and disease, 58–59
food sources of, 106–10, 120
in gut, 62–65
hormones and, 66–67
light and, 60, 71–72
in mitochondrial performance, 57–73
oxidized fat in, 52, 93, 132
polyphenols and, 80, 81, 104
reduction of, 102, 172–74, 182
sugar and, 126
water and, 70
inflammatory immune response, 139–40
infrared light, 158, 159, 163, 240
in EZ water production, 54, 71–72, 280
in saunas (see saunas, infrared)
inhibitory neurotransmitters, 86, 87, 90, 98
insulin, 17–18, 67, 92, 172, 173
in declining neurogenesis, 52
function of, 125
sugar consumption and, 69
insulin resistance, 17–18, 34, 35, 63–64, 85, 101, 125–26
intermittent fasting, 103, 130
intermittent hypoxic training, 170–71, 245, 254
ions, 43–44
IQ decline, 123, 124, 125, 141–42
Irlen, Helen, 166–67, 239, 290
iron, 134–35, 154
irritability, x, 8, 10, 16, 57, 103, 106–7, 112, 149, 165
jet lag, 71, 281, 286
junk food, 67, 87, 128, 159
junk light (unnatural spectrum light), 6, 234, 238
adverse effects of, 157–62, 181, 193, 240, 247
ketone bodies, 28, 99–100
ketones, 98–102, 128–30, 206–7, 248, 267
KetoPrime™, 267–68
ketosis, 16, 18, 19, 98–104, 132, 206
kidney function, 15, 113
in detoxification, 153, 154
Krebs cycle (citric acid cycle), 28–29, 29, 31–32, 35, 99, 151, 161, 259, 267–68
krill oil, 97, 264–65
Labrador brain (instinctive brain), 9–10, 15, 17–18, 20, 34, 35, 39, 45, 87, 173–74, 182, 274
lamb, pastured, 219, 225
Lamb Burgers with Cucumber Guacamole, 218–20
laser therapy, 72, 198
lauric acid, 128–29
L-carnitine, 34, 89
lead, 37, 137, 146–48, 153, 154
leaky gut, 25, 110, 140
learning
enhanced, 49, 80, 94, 270
impaired, 44–45, 59, 110, 124, 148
LED (light-emitting diode) lights, 72, 159–62, 164, 166, 167, 241, 280
blocking of, 234–39
mercury in, 149
LEDblockerTM dots, 235, 236, 238, 239
lemongrass, 225, 226
L-glutamine, 90–91
lifestyle
advanced strategies for modifying, 276–82
in energy drain, 7, 11
Head Strong program modifications to, 234–56
light
effect on brain of, 156–67, 175
energy-draining, 6, 10–11, 15, 16, 290
fat damage from, 132
Head Strong lifestyle modifications of, 234–42
in healing, 72
inflammation and, 60, 71–72
in mitochondrial communication, 63
natural, 164, 240–41, 244–45
in neurogenesis, 54
sleep and, 180, 236–39
see also junk light
Liquid Energy Breakfast: Bulletproof Coffee with Upgraded Collagen, 212–13
liver function, 15, 25, 98, 100–102, 121, 190
in detoxification, 152, 153, 154, 178, 266, 268
poor, 35, 108, 118
longevity, 67, 82, 83, 257, 268, 291
low-carbohydrate diet, 101, 132, 206, 267
low-fat diet, 47, 91, 207
lunch recipes, 217–21
Lyme disease, 276, 278
lymph, lymphatic system, 178, 192, 196
lymphatic flow, 70–71
lymphatic vessels, 65, 178
MacLean, Paul D., 8–9
macular degeneration, 160–61
magnesium, 260–61
magnetization, sleep and, 273–74
Mary’s Gone Crackers, 211, 228
Matcha green tea powder, 211, 220
McGuff, Doug, 193, 246
MCT oils, 102, 104, 128–30, 207
MCT’s (medium-chain triglycerides), 93, 101–2
meaningful movement, 244–45, 247–48
meat, grass-fed, 94–95
meditation, 18
in Head Strong program, 250–53
for stress management, 181–88
melanin, water and, 198–200, 265
melatonin (sleep hormone), 87, 162, 236–39, 274
memory, boosting of, 47, 67, 80, 81, 87, 94, 179, 189, 191, 192, 261, 263, 270, 283, 287, 288
memory loss, 13–14, 44–45, 47, 49, 59, 110, 124, 126, 149
mercury, 37, 96–97, 118, 124, 153, 154
mercury poisoning, 35, 146–49, 164
mesolimbic dopamine system, 283–84
methylation, impaired, 33–34
methylene blue, 286–87
microtubules, 54, 71
migraine, 122, 268
milk
detrimental effects of, 83, 104, 107–8, 115, 118
human breast, 94
Minding My Mitochondria (Wahls), 26, 277
mitochondria
critical biological role of, 22–41
and EMFs, 243–44
in energy production, 6–7, 10, 11, 22–25
enhancing and increasing of, 26, 182–83, 188
highest density of, 23, 25, 31, 36–37, 82, 99, 156
maternal source of, 22–23
number of, 16, 20, 23, 31, 36–37, 99
reduced recycling of, 31–32
size of, 31, 36, 131
mitochondrial biogenesis, 39–40
mitochondrial decay, 27, 33
mitochondrial dysfunction, 19, 26–34, 110, 131, 138, 146–47, 152, 257, 277
causes of, 34–41, 109, 111, 113, 121–25, 151, 162
early-onset (see EOMD)
mitochondrial function
brain weakness and, 12–16, 261
improved, 72, 170, 287
positive stress in, 11–12, 168
mitochondrial meditation, 250–53
mitochondrial membrane, 30, 33, 113, 126, 146, 264, 266
mitogenesis, 188, 192
mitophagy, 38, 186, 192
modafinil, xi, xii, 287
mold, toxic (mycotoxins)
avoidance of, 82, 83
in coffee, 103, 211, 247
detoxing from, 138–46, 164, 278
exposure to, 66–67, 111–14, 138–39
removal and remediation, 145
sensitivity to, 112–13, 139–40, 145
sources of, 114–22
symptoms caused by, 139–43, 270, 290
testing for, 144–45
water damage and, 84, 111, 113, 114, 142, 143–44
Moldy, 66–67, 112
monounsaturated fat, 93, 96
moodiness, x, 6, 20, 27, 70, 72, 86, 87, 126, 180
as sign of brain weakness, 19–21, 77
MSG (monosodium glutamate), 120–22
mTOR (mammalian target of rapamycin), 67, 189, 259
multiple sclerosis (MS), 26, 45, 69, 128, 243, 290
recovery from, 47–48, 277
muscle growth, 58, 67
muscle stimulation, 88, 124, 178, 189, 263–64, 277
myelin, 14, 243–44
production and maintenance of, 45–50, 92, 101, 102, 110, 123
myelination (myelinogenesis), 14, 45–49, 102
myelin sheath, 44–45, 49
NAD (nicotinamide adenine dinucleotide), 29, 29, 31, 161, 268, 278
NADH (nicotinamide adenine dinucleotide, reduced), 29–31, 29, 99, 278
neural networks, 42, 44–45, 51
neurodegenerative diseases, 43, 45–48, 58, 67, 92, 131, 147, 153, 190, 243, 277
neurofeedback, xii, 184–88, 277, 290
neurogenesis, 14, 49–55, 69, 103, 179–80, 188–92, 239
polyphenols and, 80, 266
neuron function, 42–56, 44, 70–71
neurons (nerve cells), 13–14, 25
building of, 14, 49–55, 90, 169, 189, 277, 289
communication between, 126
death of, 98
firing of, 43–44, 86, 87, 90, 121
improving performance of, 45–49, 264
inefficient, 62, 138
structure of, 42–43
neuroplasticity, 4, 266
neurotoxins, 5, 51–52, 190
sources of, 122–27, 131, 147
neurotransmitters, 13, 33, 43–44, 51, 122, 148, 274
precursor food sources for, 85–91, 88
nicotine, 282–86
noise, 15, 288
nootropics, xi–xii, 4, 282, 285–88
norepinephrine (noradrenaline), 87, 173
nosebleeds, 84, 139, 141
nut butter, 233
nutrition, 13–14, 34, 79–105
nuts, 119, 211
OAA (oxaloacetic acid), 267–68
obesity, ix, 16, 35, 46, 57, 63–64, 67, 84, 85, 91, 111, 139, 180
oligodendroglia, 46, 47, 50, 92
omega-3 fatty acids, 46, 47, 52, 68, 93, 94–95, 110
food sources for, 96–97
vegetarian, 134–35
omega-6 fatty acids, 46, 47, 68–69, 93, 95, 110
OTA (ochratoxin A), 113–20, 127
ovaries, 6, 26–27, 82, 156
oxidative stress, 36, 38, 61, 69, 83, 84, 98, 99, 113, 121, 122, 124, 126, 127, 131, 132, 151, 152, 259, 264, 265, 268, 270, 287
oxygen, 278
effect on brain of, 168–72, 175, 190
in energy production, 11, 13, 15, 22, 23, 30–31, 93, 98, 168, 193, 265, 286
in eyes, 199
hyperbaric, 274–75
restriction of, 168–72, 245
ozone therapy, 278–79
P (phosphate), 24, 31
PAHs (polycyclic aromatic hydrocarbons), 131, 133, 134
pancreas, 17, 35, 66, 125
parasites, 63, 64, 97
parasympathetic nervous system, 188, 275
Parkinson’s disease, 31, 38, 40, 86, 190
pesticides, 97, 111, 123–24, 147, 263
pharmaceutical drugs, cautions about toxicity of, 149–52
piezoelectric effect, 196–97, 199
pistachios, 220, 222, 231
PMS (premenstrual syndrome), 261, 268
Pollack, Gerald, 53, 70–71, 163, 200
polyphenol blend, 265–66
polyphenols, 52, 102
absorption of, 81, 83
antioxidant properties of, 79–85
food sources of, 79, 81–85, 103–4, 109, 113, 117, 119, 145, 199
as probiotic, 64–65
polyunsaturated fat, 95, 110, 132
pomegranates, 83–84
pork, 115, 217
positive muscular failure, 246–47
PQQ (pyrroloquinoline), 269–71
prefrontal cortex, xi, 6, 48–49, 186
as “human brain,” 10, 19–20, 45, 59, 186
pregnancy, 94, 124
probiotics, 49, 54, 64, 144, 146
problem solving, 49, 182
processed foods, 60, 62
protein damage, cooking methods and, 131–32
racetams, 287–88
raspberries, 230, 231
Raspberry Chocolate Pudding, 231
rebounder, 196–97
REDcharger, 72, 165, 280
red light, 72, 159, 163–65, 234, 237, 241–42, 265, 280
reduced recycling, 31–32
red wine, avoidance of, 84–85
relaxation response, 182, 275
REM (rapid eye movement) sleep, 88, 124
reptile brain, 8–9, 20
reptile lights, 157–58, 251
resilience, xiv, 49–50
resistance training, 192–95, 246–47
resveratrol, 84–85, 266
retina, 93, 160
mitochondrial density in, 23, 25, 36, 156
rice, 119, 147, 211, 222
romaine lettuce, 224, 227
salmon, smoked wild, 214, 228
salmon fillets, wild, 222
saturated fat, 46, 47, 93
food sources for, 94–96, 130
saunas, 153–54
infrared, 54, 71, 153, 164, 197, 280
seafood, 134
mercury in, 125, 147–49, 154
wild-caught, 96–97
Sears, Barry, 68, 265
sea scallops, wild, 226
seizures, 98, 148, 149
Seneff, Stephanie, 159, 262
serotonin, 87, 162, 274
sex, in neurogenesis, 54–55
“shaken” water, 195–97, 199
Shallenberger, Frank, 27, 37
Silicon Valley Health Institute, xii, 27, 278
skin, 58, 199
cryotherapy for, 280
light exposure on, 164, 165, 175, 240
sleep
enhanced strategies for, 273–76, 281
in Head Strong program, 247–50
quality, 87, 88–89, 101, 124, 162, 177–80, 188, 239
reducing light for, 236–39
snacks for, 232–33
supplementation for, 261, 270
timing (see circadian rhythm)
Sleep Soundly Bites, 233
smartphones, smart devices
EMFs of, 243–44, 248–49
light modification for, 160–62, 187, 235–37, 248–49
Smoked Salmon Scrambled Eggs with Shaved Broccoli, 214–15
snacks, 228, 232–33
soy oil, 133–34
SPECT (single-photon emission computed tomography), x, xii-xiii, 20, 142
sperm, 22–23, 243
sprout extract, 266–67
stem cells, 50, 197, 290–91
stock, chicken or vegetable, 225
stress
detrimental effects of, 137–38, 261
inflammation and, 57, 59, 60, 66
management of, 181–88
in mitochondrial dysfunction, 39–40
in neurogenesis, 52–53, 55
positive effects of, 12, 39, 48, 53, 55, 137–38, 168, 188, 196, 246
sex and, 54–55
stress response, energy drain and, xii, 3, 10, 11, 39
stroke, 31, 87
sugar, 18
avoiding of, 145–46
consumption of, 69, 119, 134
craving of, 8, 10, 15–16, 34, 35, 67, 69, 118, 141, 238
in declining neurogenesis, 52, 55
in Krebs cycle, 28
as neurotoxin, 125–26
see also glucose
suicide, 87, 143
sulforaphane, 266–67
sunburn, 158, 241
sunglasses, 158
custom-tinted, 166–67, 239, 290
worn indoors, 238–39
sunlamps, tanning, 86, 164, 240–41
sunlight exposure, 240–42
absorption in, 158, 162
benefits of, 240, 262
dopamine and, 86
and EZ water production, 54, 71, 199
supplements, 257–71, 282–88
detoxing through, 146
DHA, 94
for fatigue, 207
GABA, 90
high-impact, 267–71
low-impact, 258–62
medium-impact, 262–67
mitochondrial energizing, 26
vegetarian, 134–35
vitamin, 88
sweating, 70, 153
synapses, 43–44, 87, 91, 124, 126, 186, 191–92, 283
tai chi, 245, 249
tapeworm larvae, 63–65
testosterone, 36, 46, 66, 172, 192, 261
Thai chilies (bird’s eye chilies), 225
3-Berry Gelato, 230
thyroid function, 35, 46, 172
thyroid hormones (T4; T3), 35–36, 46, 101, 110, 123
tobacco, 282–85
toxins, 15
avoidance of, 137–55
and brain function, 5–7, 11, 289, 290
in coffee, 82, 103
in food, 60, 111–27, 132
in nicotine products, 285–86
removal of, 263
in seafood, 96–97
see also brain kryptonite; environmental toxins; specific toxins
trampolines, 196–97, 281
transcranial magnetic stimulation, 273–74
trans fats, 108, 133–34
tremor, 131, 149
triglycerides, 35, 93, 128
triune brain model, 8–10, 19
TrueDarkTM glasses, 239, 242, 290
ujjayi breath (“ocean breath”) exercise, 249–50
unsaturated fat, 93, 132
urine, 32, 79, 113–14, 206
urolithin A, 83–84
UV (ultraviolet) light, 163–64, 240–41, 262
in EZ water production, 71–72
filtering of, 158–59
vagal zone, 173–74
Veech, Richard, 99–100
vegetable oils, 68, 108, 110
oxidation of, 133–34
vegetables, 81, 87, 102, 124, 128, 210, 266
ventilation, 144, 169–70
violet light, 159, 241–42
visual kryptonite, 165–67, 181
visual processing, 156–57, 288, 290
vitamin B12, 160, 260
vitamin C, 87, 127, 230, 268, 269
vitamin D, 159, 240–41
vitamin D3, 261–62
vitamin deficiencies, 138, 262
Wahls, Terry, 26, 47–48, 277
walking, 191, 194, 244–45
barefoot, 71, 281
“washed coffee,” 211
“natural process” vs., 116–17
water, 125, 147
in body, 163–64
in creatine loading, 264
exercise and, 195–97
fat droplets in, 196, 199
fluoride in, 123
home testing for, 148
inflammation and, 70–71
melanin and, 198–200
in neurogenesis, 54
see also EZ water
water damage, mold and, 84, 111, 113, 114, 142, 143–44
weight gain, 34, 84, 135, 162, 180
whey protein, 131–32
white light, blocking of, 234, 236–37
wine, 84–85, 113, 118–19, 127
women, 26–27, 82
XCT oil, 129–30
yak butter tea, 103, 200
yoga, 23, 71, 149, 183, 191–92, 244–45, 249
Zone Diet, 68, 265
zonulin, 109–10
zucchini, 218