Welcome back to the Restorative Longevity Podcast! In today’s episode, we’re diving into vitamins that enhance brain health, prevent cognitive decline, and support a smarter, sharper you. If you missed Part 1 or Part 2, make sure to subscribe to our YouTube channel and check out those foundational episodes. 🎯 What to Expect in This Episode • How B Vitamins (B6, B9, B12) impact brain health. • The role of homocysteine and its connection to brain shrinkage and memory loss. • Research-backed strategies for preventing dementia and Alzheimer’s. • Practical tips for getting essential vitamins through food (not just supplements). 🔬 What Is Homocysteine and Why Should You Care? Homocysteine is an amino acid produced in your body. While it’s essential for certain processes, high levels of homocysteine can: • Cause inflammation in your arteries. • Increase your risk of heart disease, stroke, and cognitive decline. • Contribute to brain shrinkage and memory loss. 💡 The Role of B Vitamins in Brain Health B vitamins (B6, B9, and B12) are essential for breaking down homocysteine into beneficial compounds like methionine and cysteine. Without enough B vitamins: • Homocysteine levels rise, leading to inflammation and cognitive decline. • Your body struggles to produce key neurotransmitters like serotonin and dopamine. 🥗 Best Food Sources of B Vitamins The Mediterranean diet is the gold standard for brain health, offering a rich array of B vitamins and Omega-3s. 💡 Pro Tip: Fish like salmon and trout not only provide B vitamins but are also rich in Omega-3 fatty acids, making them a double win for your brain! 🔔 Don’t forget to subscribe and share this episode with friends and family. 🔔 Tune in every Sunday with Jimmy Yen Acu Sensei at 8:30am CST for simple, actionable tips to live a longer, healthier life, and achieve Restorative Longevity #BrainHealth #VitaminsThatMakeYouSmarter #Homocysteine #RestorativeLongevity #HealthyAging #MediterraneanDiet

Welcome to Restorative Longevity, where we uncover simple strategies for living a longer, smarter, and healthier life! In today’s episode, we’re diving into Part 2 of Vitamins That Make You Smarter, with a focus on Vitamin B6 (pyridoxine)—a game-changer for your brain health.

If you missed Part 1, check it out on our channel! And don’t forget to subscribe and turn on notifications so you never miss an episode.

🔑 Why You Need Vitamin B6

Vitamin B6 is essential for producing neurotransmitters—the chemical messengers that power your brain:

• Serotonin: Improves mood and reduces stress.

• Dopamine: Boosts motivation and energy.

• GABA: Promotes relaxation and better sleep.

💡 B6 Deficiency Can Lead To:

• Brain fog and memory issues

• Sleep disturbances

• Stress, anxiety, and low energy

🍳 Top Foods Rich in B6

Animal-Based Sources

• Tuna: 4 oz = 1.18 mg

• Chicken: 4 oz = 0.68 mg

• Beef: 4 oz = 0.74 mg

Plant-Based Superfoods

• Pistachios: 1 cup = 2.1 mg

• Garlic: 100 g = 1.23 mg

• Sweet Potatoes, Avocados, Leafy Greens

💡 Pro Tip: Following a Mediterranean Diet, rich in fish, vegetables, and healthy fats, ensures you’re getting the right balance of B6 and other essential nutrients for optimal brain health.

🚨 Watch for B6 Deficiency & Toxicity

Both too little and too much B6 can cause problems.

Signs of Deficiency:

• Numbness or tingling in hands and feet

• Fatigue and lack of focus

• Irritability and mood swings

Signs of Toxicity:

• Nerve damage

• Difficulty controlling muscles

• Skin irritation

Daily B6 Needs:

• Adults (19–50): 1.3 mg/day

• Adults (51+): 1.7 mg/day

💡 Fun Fact: One cup of pistachios can more than cover your daily needs!

🛠️ 3 Easy Tips to Boost B6 Naturally

1. Eat Real Foods

2. Stay Consistent

3. Avoid Supplements Unless Necessary

🎯 Why Restorative Longevity Matters

We’re here to help you restore your body’s natural ability to heal and thrive. By making small, consistent changes—like adding B6-rich foods—you can improve your brain health and live a longer, higher-quality life.

🔔 Don’t forget to subscribe and share this episode with friends and family.

🔔 Tune in every Sunday with Jimmy Yen Acu Sensei at 8:30am CST for simple, actionable tips to live a longer, healthier life, and achieve Restorative Longevity

#VitaminsThatMakeYouSmarter #BrainHealth #VitaminB6 #RestorativeLongevity #HealthyLiving #MediterraneanDiet #BrainBoost

Welcome to the Restorative Longevity Podcast! This week, we’re diving into small intestine health, an essential part of your digestion and overall well-being. If you’ve been following us, you know we’ve talked extensively about leaky gut and gut healing strategies.

Missed last week's episode on stomach digestion? Check it out on our YouTube Channel or on Spotify under the Restorative Longevity Podcast. Don’t forget to subscribe so you don’t miss Part 3 on the large intestine, coming next week!

🧬 Why Small Intestine Health Matters

The small intestine is where most nutrient absorption takes place. It’s about 20 feet long and packed with enzymes, bile, and bacteria that work together to extract nutrients and keep your body running smoothly.

💡 Did You Know?

• The small intestine houses the duodenum, where critical digestion occurs.

• Problems in your stomach (like low stomach acid) can lead to poor small intestine function and conditions like leaky gut.

🔍 What Causes Leaky Gut?

Leaky gut occurs when the intestinal lining becomes damaged, allowing larger, undigested molecules to enter your bloodstream. This triggers systemic inflammation and can lead to autoimmune disorders.

🛠️ How to Heal Your Gut

1. Eliminate Trigger Foods

• Start with an elimination diet: Remove gluten, dairy, corn, and eggs for 30 days.

• Reintroduce foods one at a time to identify sensitivities.

2. Support Gut Healing with Nutrients

• L-Glutamine: Primary protein for gut repair (3 g twice daily on an empty stomach).

• Collagen and Colostrum: Found in bone broth or supplements.

• Aloe Vera & Marshmallow Root: Soothe and heal the gut lining.

• Digestive Enzymes: Take with every meal to ensure proper food breakdown.

💡 Product Recommendation:

• GI Revive by Designs for Health: A comprehensive formula with L-Glutamine, aloe vera, and marshmallow root.

3. Fast or Eat Mindfully

• Try intermittent fasting or a 24-hour fast to give your gut time to heal.

• Focus on a low-grain, high-vegetable diet with clean protein sources.

4. Rebalance Your Microbiome

• Add probiotics and fermented foods like kimchi or yogurt to support healthy gut bacteria.

5. Take a Quality Multivitamin

• Ensure you’re getting essential vitamins (A, E, C, and zinc) to support healing.

🎯 Small Intestine Takeaways

1. Fix Your Stomach First: Poor stomach digestion disrupts the small intestine.

2. Address Leaky Gut: Remove triggers, heal with nutrients, and rebalance your microbiome.

3. Consistency is Key: Healing takes time—commit to at least 30–90 days for noticeable results.

🔔 Don’t forget to subscribe and share this episode with friends and family

🔔 Join Chris McKee every Thursday at 7 PM CST for simple, actionable tips to live a longer, healthier life, and achieve Restorative Longevity

#leakyguthealing #GutHealing #SmallIntestineHealth #RestorativeLongevity #IBSRelief #DigestiveHealth