Welcome to the sardine challenge. So, the only thing on the menu for the next 3 days is sardines. I challenge you to try and eat three of those cans in a day because that's a hell of a tool to [music] help you get into a ketogenic state. And when you're in a ketogenic state, it helps burn fat, muscle mass [music] gets higher, preserved. I've seen patients that have reversed their gray hair and that brain performance, concentration, and energy. All of those things improve. And so, I'm going to teach you how ...

Raise your hand if you've ever walked into a room and forgotten why you went there. Now, keep it up just a little if you've ever panicked just for a moment, wondering whether this is how it all starts, whether this is the beginning of losing your mind. I'm Dr. . Dr.. Christine Burke, a triple board certified physician and clinical researcher, and my team and I have spent the better half of the last decade helping people with one of the most terrifying prospects we face as we age, losing our cognitive abilit ...

Cognitive Benefits of Exercise - Physical exercise optimizes cognitive functions like memory and focus, providing a mood boost for around 3 hours [1][14] - Long-term, repetitive exercise can have benefits against Alzheimer's, dementia, and depression [1][15] - Exercise increases BDNF growth factors in the brain, optimizing neurogenesis [14] - Physical activity thickens the prefrontal cortex, improving processing speed, planning, and emotional regulation [15][16][17] Neurological Impact of Exercise - Exercise increases heart rate, delivering more oxygen and BDNF growth factors to the brain [13][14] - Neurogenesis, the production of new brain cells, is increased through movement [10][11] - Physically active individuals can double or triple the number of brain cells compared to inactive individuals [11] - Exercise strengthens the hippocampus, protecting against Alzheimer's and dementia [9][15] Practical Recommendations - 150 minutes of moderate-intensity cardio per week is recommended to see benefits [23] - Maintaining heart rate around 60-75% of maximum heart rate during exercise is beneficial [23] - Incorporating complex motor skills and repeating patterns can increase gray matter in the brain [25][26]

Health Benefits of Dark Chocolate - Dark chocolate with 75% or more cocoa solids is considered a medicine, with a recommended dosage of 50 grams to 100 grams [1] - Cocoa consumption can improve blood flow within minutes to an hour [2] - Cacao may have a positive impact on emotional well-being, potentially due to improved circulation [3] - Dark chocolate has stimulating effects similar to coffee, contributing to an uplifting effect [4] Product Characteristics - The industry emphasizes the importance of consuming dark chocolate with at least 75% cocoa solids [5] - The industry distinguishes dark chocolate from regular hot chocolate mixes [4] Usage and Recommendation - The industry suggests incorporating 50 grams of dark chocolate daily as a form of medicine [5]