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

Welcome to Part 1 of our series on vitamins and nutrients that power up your brain and enhance your mental acuity. In this episode, we’re diving deep into choline, a vital nutrient that plays a key role in brain function, memory, learning, and even mood. 💡 Why Choline Matters: Choline helps your brain produce acetylcholine, a neurotransmitter responsible for: • Memory and learning • Mood regulation • Motivation and focus • Arousal and reward 🚨 Deficiency Alert: Without enough choline, your brain struggles to produce acetylcholine, leading to memory loss, slower learning, and increased risk of dementia. 🍳 Best Food Sources of Choline: • Eggs: The ultimate superfood—just 3 eggs can meet your daily choline needs! • Fish: Salmon and cod are excellent sources. A half fillet of salmon provides 161 mg of choline. • Organ Meats: Liver, kidneys, and heart are packed with choline. • Plant-Based Options: Shiitake mushrooms, quinoa, peanuts, and almonds. 🔢 Daily Choline Requirements: • Women: 425 mg/day (e.g., 3 eggs or 1 cup quinoa + 2 eggs) • Men: 550 mg/day (e.g., 4 eggs or 2 fillets of salmon) 🧠 Did You Know? • 90% of Americans are deficient in choline. • Excessive choline (over 3,500 mg/day) can be harmful, so avoid over-supplementation. 🥗 Quick Meal Idea: • 1 cup of quinoa (119 mg choline) • 2 eggs (273 mg choline) • Half a fillet of salmon (161 mg choline) This single meal meets your daily choline needs! 🔔 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 #RestorativeLongevity #CholineBenefits #MemoryBoost #HealthyEating

Welcome to Part 1 of our three-part series on digestion! In this episode, we’re diving into the stomach, the "front door to health," and exploring its crucial role in breaking down food and starting the nutrient absorption process. 🧠 Why Stomach Health Matters: 1. First Stage of Digestion: It begins with chewing, which activates saliva enzymes to start carbohydrate breakdown. 2. Immune System Boost: Chewing stimulates the parotid glands, kickstarting your immune system by activating T-cells. 3. Key Players in the Stomach: o Hydrochloric Acid (HCl): Breaks down proteins and minerals. o Pepsin: Digests proteins into amino acids. o Intrinsic Factor: Essential for Vitamin B12 absorption. 🌡️ Heartburn: The Real Cause Contrary to popular belief, heartburn often results from low stomach acid, not excess. When digestion slows due to insufficient HCl, food sits in the stomach and ferments, causing acid to back up into the esophagus. Common Causes: • Age: By 40, HCl production decreases by 30-40%. • Overeating: Overfilling the stomach disrupts digestion. • Cold Drinks: Dilute stomach acid and shrink blood vessels. 🛠️ Tips to Improve Stomach Digestion: 1. Chew Your Food Thoroughly: Helps stimulate digestive enzymes and immune response. 2. Avoid Ice-Cold Drinks: Opt for warm beverages like tea or room-temperature water. 3. Portion Control: The stomach holds about 4 cups. Eat until 80% full, following the Okinawan principle of "Hara Hachi Bu." 4. Hydrochloric Acid Supplements: Support digestion, especially for those over 40. 5. Soothing Herbs for Heartburn: o Marshmallow root o Aloe vera juice o DGL (deglycyrrhizinated licorice) 💡 Key Takeaways: • Heartburn is often a low-acid problem, not excess acid. • Prioritize chewing, warm drinks, and portion control for optimal digestion. • Use natural remedies and dietary changes to support stomach health. 👉 Share this episode with anyone battling digestive issues or relying on antacids—they’ll thank you for it! 🔔 Join Chris McKee every Thursday at 7 PM CST for simple, actionable tips to live a longer, healthier life, and achieve Restorative Longevity #StomachHealth #DigestiveWellness #HeartburnRelief #AchieveLongevity #HealthyEating

In the final episode of this series on carbs and brain health, we sum up everything you need to know about the role of carbs in boosting brain power while avoiding the pitfalls of too much or too little glucose. ✨ Key Highlights: • Balance is Key: Your brain thrives on glucose, but too much can cause chronic inflammation, leading to dementia, Alzheimer’s, and cognitive decline. • Low-Carb Diets and Brain Health: While ketogenic and carnivore diets help with weight loss, they deprive your brain of its preferred energy source—glucose—resulting in long-term cognitive decline. • The Sweet Spot: Aim for low glycemic, high fiber foods like sweet potatoes, berries, and lentils. Avoid simple carbs like white bread, cookies, and sugary drinks. • Fiber’s Role: Soluble and insoluble fibers not only stabilize blood sugar but also support gut and brain health. 🧠 Takeaways for Brain Health: 1. Low Glycemic, High Fiber Carbs: Prioritize foods like yams, vegetables, and legumes to avoid blood sugar spikes. 2. Avoid Processed Sugars: Replace cookies and white carbs with dark chocolate (70% or higher) or natural sweets like fruits. 3. Monitor Blood Sugar Levels: Elevated blood sugar—even within the normal range—can shrink your brain and increase dementia risk over time. 📊 Fun Fact: MRI studies reveal that high sugar intake not only worsens memory performance but also physically shrinks the brain. 💬 Pro Tip: If you have a sweet tooth, eat fiber-rich foods before indulging in occasional sweets to minimize the impact on blood sugar. 💡 Final Message: Carbs are essential for your brain, but it’s all about quality and moderation. Too little starves your brain; too much inflames it. Give your brain what it needs to thrive and prevent cognitive decline. 🔔 Catch Up on Parts 1 & 2! Missed the earlier episodes? Visit our channel to learn how glucose powers your brain and the ideal daily intake for optimal mental clarity. 🔔 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 #BrainPower #HealthyCarbs #RestorativeLongevity #JimmyYen #CognitiveHealth

Let’s kick off 2025 with a fresh commitment to self-care—because you deserve it. In this episode of the Restorative Longevity Podcast, we explore simple, actionable ways to prioritize yourself without adding stress. ✨ Key Highlights: 🛁 Relax with an Epsom Salt Bath: Add a cup of Epsom salts and a few drops of lavender oil to soothe your body and mind. Bonus: Try a lavender bath bomb for extra indulgence! ☕ Tea Time for Tranquility: Brew a warm cup of herbal tea like chai or meringue, and pair it with a gluten-free treat. Perfect for cozy winter evenings. 🌿 Essential Oils Everywhere: Use a diffuser at work or home for calming aromatherapy. Pro tip: Skip toxic plug-ins and opt for natural essential oils. 🚶 Move During Work Breaks: Take a quick walk, stretch, or simply stand to break up long hours at your desk. Your body will thank you! 💤 Prioritize Sleep: Wear blue-light-blocking glasses at night, avoid screens before bed, and try magnesium or melatonin for better rest. 💡 Action Steps for 2025: 1. Commit to small daily habits that make a big difference. 2. Take breaks, drink water, and don’t skip movement—even at work. 3. Find joy in simple pleasures like a good book or a peaceful walk after dinner. 🔔 Join Chris McKee every Thursday at 7 PM CST for simple, actionable tips to live a longer, healthier life, and achieve Restorative Longevity Let’s make 2025 the year of YOU! #SelfCare2025 #RestorativeLongevity #HealthyHabits #JimmyYen #ChrisMckee #HappyNewYear

Welcome back to the Restorative Longevity Podcast, where we help you live not just longer but better! In this episode, Jimmy Yen continues the journey into understanding why your brain thrives on glucose and how to fuel it effectively. Discover the myths, truths, and practical tips to boost your cognitive power with the right carbs. Key Highlights: • Why Your Brain Loves Glucose: It's the No. 1 fuel for memory, focus, and overall brain performance. • Good Carbs vs. Bad Carbs: Debunking the low-carb myth and exploring how natural, clean glucose sources can sharpen your mind. • Nature’s Candy—Beets: Did you know just three small red beets can meet your brain’s glucose needs for a day? 🍯🍇 • 62 Grams a Day: Learn how just three tablespoons of raw honey or three dried apricots can provide all the glucose your brain requires. Fun Fact: Your brain consumes 62 grams of glucose daily to function at its best—only 250 calories! Compare that to the 16 pounds of chocolate chip cookies you'd need to get the same glucose (not recommended 🍪🚫). Actionable Tips: 1. Incorporate clean glucose sources like beets, kiwis, and organic honey into your diet. 2. Avoid processed "white foods" like white rice, bread, and sugary treats that don't effectively fuel your brain. 3. Find balance—neither extreme low-carb nor high-carb diets are ideal. Focus on quality, not quantity. The Takeaway: Fuel your brain with the right carbs and witness remarkable improvements in clarity, memory, and energy. Your brain is your body’s CPU—let’s power it with premium fuel. 🔔 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 #RestorativeLongevity #BrainHealth #GlucosePower #JimmyYen #AchieveIntegrativeHealth