Everyone wants to take care of their body…
But no one takes care of their brain.
Most people just ignore it until something goes wrong.
So, here’s everything you need to know to heal & protect your brain:
But no one takes care of their brain.
Most people just ignore it until something goes wrong.
So, here’s everything you need to know to heal & protect your brain:
1. What is brain health?
Brain health is the ability to:
• Think clearly
• Regulate emotions
• Focus and make decisions
• Learn and retain information
When your brain is healthy, you’re sharp, energized, and creative, and more capable of executing God's mission for your life.
When it’s not, everything else in your life suffers too.
Brain health is the ability to:
• Think clearly
• Regulate emotions
• Focus and make decisions
• Learn and retain information
When your brain is healthy, you’re sharp, energized, and creative, and more capable of executing God's mission for your life.
When it’s not, everything else in your life suffers too.
2. Why brain health matters.
Your brain controls every system in your body:
• Nervous system
• Immune response
• Hormone regulation
A neglected brain can lead to:
• Brain fog
• Mood swings
• Poor memory
• Neurodegenerative diseases.
Your brain controls every system in your body:
• Nervous system
• Immune response
• Hormone regulation
A neglected brain can lead to:
• Brain fog
• Mood swings
• Poor memory
• Neurodegenerative diseases.
3. Brain health killers.
The modern world is full of health hazards for your brain:
• Poor sleep
• Chronic stress
• Sedentary lifestyles
• Constant screen time
• High calorie dense foods
• Negative spiritual influences
These cause inflammation, oxidative stress, and loss of neuroplasticity.
The modern world is full of health hazards for your brain:
• Poor sleep
• Chronic stress
• Sedentary lifestyles
• Constant screen time
• High calorie dense foods
• Negative spiritual influences
These cause inflammation, oxidative stress, and loss of neuroplasticity.
4. How to heal and protect your brain.
Your brain is adaptable.
It can heal if given the right conditions.
Focus on these 5 pillars:
• Rest
• Nutrition
• Movement
• Mental stimulation
• Spiritual well-being
Here’s how:
Your brain is adaptable.
It can heal if given the right conditions.
Focus on these 5 pillars:
• Rest
• Nutrition
• Movement
• Mental stimulation
• Spiritual well-being
Here’s how:
5. Nutrition for brain health.
Your brain thrives on the right fuel.
Prioritize:
• Healthy fats (avocado, olive oil)
• Whole foods (avoid processed junk)
• Omega-3s (salmon, flaxseed)
• Antioxidants (berries, dark chocolate, green tea)
Stay hydrated, and control calories & alcohol.
Your brain thrives on the right fuel.
Prioritize:
• Healthy fats (avocado, olive oil)
• Whole foods (avoid processed junk)
• Omega-3s (salmon, flaxseed)
• Antioxidants (berries, dark chocolate, green tea)
Stay hydrated, and control calories & alcohol.
6. Movement matters.
Exercise doesn’t just benefit your body—it’s essential for your brain.
It increases blood flow, promotes neurogenesis, and improves stress tolerance.
It doesn't "reduce" stress like most people think. But it's hard, so it makes everything else in life feel relatively easier on the mind.
Exercise doesn’t just benefit your body—it’s essential for your brain.
It increases blood flow, promotes neurogenesis, and improves stress tolerance.
It doesn't "reduce" stress like most people think. But it's hard, so it makes everything else in life feel relatively easier on the mind.
7. Sleep
Your brain cleans itself while you sleep.
Poor sleep leads to brain fog, memory issues, and long-term damage.
Tips for better sleep:
• Remove racing thoughts by ending the day with gratitude to God (Philippians 4:6-7 "Do not be anxious about anything, but, in every situation, by prayer and petition, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.")
• Stick to a schedule
• Avoid screens before bed
• Aim for 7-9 hours per night
• Create a dark, cool sleeping environment
Your brain cleans itself while you sleep.
Poor sleep leads to brain fog, memory issues, and long-term damage.
Tips for better sleep:
• Remove racing thoughts by ending the day with gratitude to God (Philippians 4:6-7 "Do not be anxious about anything, but, in every situation, by prayer and petition, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Christ Jesus.")
• Stick to a schedule
• Avoid screens before bed
• Aim for 7-9 hours per night
• Create a dark, cool sleeping environment
8. Challenge your brain.
Neuroplasticity is the brain’s ability to adapt and grow.
& it all depends on mental stimulation.
How to keep your brain sharp:
• Read daily
• Learn new physical skills like BJJ or going to the shooting range
• In every day conversations, try specifically responding to what the person last said instead of thinking of what to say next while they are still talking.
Stay sharp.
Neuroplasticity is the brain’s ability to adapt and grow.
& it all depends on mental stimulation.
How to keep your brain sharp:
• Read daily
• Learn new physical skills like BJJ or going to the shooting range
• In every day conversations, try specifically responding to what the person last said instead of thinking of what to say next while they are still talking.
Stay sharp.
9. Spiritual well-being.
Chronic mental and emotional stress kills brain cells & shrinks your hippocampus (your memory center).
Protect your brain by staying spiritually healthy:
• Go to church, pray, read your bible
• Spend time in nature
• Connect with loved ones
• Journal to process emotions
And bonus: Get clear on your God given mission. When your body has a reason to KEEP GOING - it will.
Chronic mental and emotional stress kills brain cells & shrinks your hippocampus (your memory center).
Protect your brain by staying spiritually healthy:
• Go to church, pray, read your bible
• Spend time in nature
• Connect with loved ones
• Journal to process emotions
And bonus: Get clear on your God given mission. When your body has a reason to KEEP GOING - it will.
Your brain is your most valuable asset.
By focusing on nutrition, movement, rest, learning, and spiritual well-being, you can heal and protect it for years to come.
Start today.
By focusing on nutrition, movement, rest, learning, and spiritual well-being, you can heal and protect it for years to come.
Start today.
Which of these will you focus on first?
Let me know below.
If you enjoyed this breakdown…
Follow me @gabepluguez for more content like this.
Let me know below.
If you enjoyed this breakdown…
Follow me @gabepluguez for more content like this.
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(without giving up family time)
Men, are you interested in similar results?
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