Nikolas Gonidis - Wellness & Training

Human body ( especially the 🧠 ) is pure magic.

Gambling and alcohol affects you.

For a long time, dementia was seen as an inevitable part of aging or the result of poor genetics.

But according to new research:

More than 40% of dementia cases are easily preventable.
Here's what you can do to slow your cognitive decline:

Dementia is a progressive brain disorder.

It gradually destroys:

- Memory
- Thinking skills
- The ability to perform simple tasks

To this day, it's not curable.
But an ounce of prevention is worth a pound of cure. Thus, let's address the root cause:

The most common form of dementia, Alzheimer's, is called the "Type 3 diabetes" due to insulin resistance in the brain.
This massively important link highlights how metabolic issues affect cognitive health.
But how exactly does insulin impact our brain function?

Insulin helps cells absorb sugar for energy. With insulin resistance, cells don't respond properly, leaving sugar in the blood (instead of entering the cells).
To compensate, your body makes more insulin...

High-carb and high-sugar diets, along with insulin spikes and high blood sugar, are detrimental to brain health.
The brain is sensitive to sugar, which can trigger dementia or Alzheimer's.
This is why Alzheimer's is called the diabetes of the brain.

Overconsumption of sugar and lack of fat leads to diabesity (obesity + type 2 diabetes).
Diabesity leads to inflammation. Inflammation leads to more insulin resistance and weight gain—which leads to more inflammation.
Eventually, this systemic inflammation affects the brain.

Our brain and body are connected—what you eat directly impacts your brain.
Your brain has its own immune system called the glymphatic system. Eating an ultra-processed, high-carb diet causes systemic inflammation.
If your body is inflamed, your brain will be too.

Now, the question is—what can we do to prevent dementia?
1) Start with nutrition overhaul.
2) Exercise.
3) Aim for 7-9 hours of quality, uninterrupted sleep per night.
4) Practice brain & body exercises.
5) Don't retire. You need to keep your brain challenged.

Develop a winning mentality 🙏

Greatest sports commercial ever made. 💪

Conor McGregor - Above The Noise (Beats By Dre) The world is a noisy place. Whether you're chasing boxing history or the thing that matters most to you, it's important to block out the distractions and rem...

💪💪

Right in the feels.

Winning Mentality 🙏🏻

How much exercise do I need?

As a general rule, 150 minutes of moderate intensity aerobic activity (or 75 minutes of vigorous exercise) is recommended as a weekly minimum. As you become more fit, you’ll want to exceed that in order to reap maximum benefit. A natural way of splitting up the 150 minutes might be to do a 30-minute session five times per week, or you can break it up and do two 15-minute sessions during a single day. Adopt whatever schedule fits your lifestyle.

For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you do “total-body” workouts, that’s two sessions per week. If you choose to split your workouts to target a specific muscle group (e.g., “leg day”), that will require more frequent workouts. Just make sure you’re leaving 48 hours of rest before you re-work a major muscle.

Harvard Medical School

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Physical education in high school, 1962

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