- “You Can Fix Your Brain” by Tom O’Bryan is a practical guide to enhancing brain health through a holistic, one-hour-a-week approach.
- The book covers nutrition, sleep, stress management, and environmental factors, emphasizing their impact on cognitive function.
- Tom O’Bryan’s comprehensive and science-backed advice, combined with practical tips, makes it a valuable resource for those seeking to improve memory, productivity, and sleep quality.
You Can Fix Your Brain (2018) is a step-by-step guide to improving cognitive function and overall brain health. Through dietary choices, environmental adjustments, and other health practices, you can reduce brain fog, enhance your memory, and increase your mental clarity.
Table of Contents
Introduction: Cut the fog and boost your brain
Does this happen to you? You’re staring at your computer screen, trying to finish a project for work, but it feels like your thoughts are moving through a thick fog. Focusing feels impossible.
Or how about this: You’re on the phone, about to jot down an important detail. You search for pen and paper – “Where’d they go again?” – but by the time you find them, you’ve forgotten what you were supposed to write down.
If you’ve ever experienced brain fog or memory lapses, you’re in good company. Millions of people, old and young, suffer from cognitive symptoms and impairments that affect their quality of life and productivity.
The good news? You can absolutely improve the situation.
In this summary, we’ll examine underlying causes of brain dysfunction, often related to inflammation, and how to find out if they’re affecting you. We’ll also learn some strategies for addressing these with lifestyle modifications and dietary changes.
You can improve your cognitive function and achieve a better memory, clarity, and energy. Let’s get started.
Immunity, inflammation, and the brain
What do dementia, depression, anxiety, and memory loss have in common? They’re all caused by runaway processes of inflammation and autoimmunity. Not only that, they can all be treated by finding and eliminating the underlying triggers. Let’s look at how this process works.
The function of the immune system is, of course, to protect your body from foreign substances – harmful intruders impinging on your body. A well-functioning immune system can distinguish between your body’s own cells and external threats, ensuring that only genuine dangers are targeted.
But what happens when this system malfunctions? Autoimmunity is a condition in which the immune system mistakes your healthy cells as invaders and launches an attack against them.
This leads to inflammation within the relevant cells and tissues and can even cause your immune system to destroy these cells if it believes they’re damaged.
So where does all this begin? Often it starts because of the presence of foreign substances, environmental toxins, or foods to which either you have an individual sensitivity or which are simply unhealthy, in general.
Unfortunately, the modern world exposes your body to many such slings and arrows. These insults can leave your immune system chronically triggered – constantly overactive. Brain symptoms like brain fog, memory issues, and even anxiety and depression, indicate that inflammation is happening in the brain, impeding its proper function.
So how do these substances get into your brain in the first place? Let’s zoom out to the rest of your body. First, your gut. Your intestinal system has evolved to do a difficult and sensitive job – allowing you to absorb all of the nutrients that your body needs to keep running while blocking out what’s harmful or not needed.
Your intestines have a semi-permeable mucous lining which acts as this filter. But in some people, the mucous lining becomes damaged and over-permeable, known as leaky-gut syndrome. A leaky gut lets through substances that it shouldn’t, like bacteria and toxins.
But your body has another protective mechanism in place to protect the brain – the blood-brain barrier. Just like the intestinal lining, your blood-brain barrier is a kind of filter, allowing only those substances which are supposed to get across to enter – straining what gets through, like an ultra-fine cheesecloth. Your brain is sensitive and important, so this filter is even finer and more selective than the one in your gut, operating at the molecular level and blocking whatever’s not needed.
But this filter, too, can become compromised – in what is referred to as a breach of the blood-brain barrier. Once that happens, the foreign substance is free to enter into your brain tissue. Your body then begins to initiate the immune response we discussed earlier. Brain tissue becomes inflamed and begins to lose function, resulting in slowly-worsening symptoms as the tissue becomes progressively damaged.
For many people, the idea of damage to the brain is an especially scary prospect. One reason is the sense that this damage is truly permanent. Scientists used to believe that we had a fixed number of brain cells and once they were gone, they were gone forever. While your brain cells certainly are precious and merit your careful protection, newer science has shown that it’s possible for brain cells to regenerate. This gives some hope that it’s possible to restore brain function that’s been compromised – to heal the brain.
But before we can, we need to address the underlying problems which resulted in damage. We have to eliminate leaky gut, restore the blood-brain barrier, and ultimately, eliminate the offending toxins that caused the problem in the first place.
So how do we know if these dangerous autoimmune processes are present? We’ll cover that in the next section.
Your biological dashboard
You’re driving home after a long day at work, looking forward to a relaxing evening. Coming along an uphill stretch, you notice the temperature warning light on your dashboard turn on. Concerned, you bring your car to the mechanic.
“It’s a good thing you came in,” they say. “You’ve got a leaking water pump, which made your engine overheat. If you’d kept driving, you could’ve ended up with major engine damage. But, don’t worry, I fixed the pump. You’re good to go.”
The warning lights on your car serve a vital role: they give you an early heads-up that something’s wrong, so you can address the issue before damage occurs.
When it comes to protecting your brain, the same principle applies. Biomarkers linked to specific health issues may appear years before actual disease sets in. These can act as early indicators of immune conditions which, left untreated, could damage brain tissue later on.
Ideally, you can test these biomarkers to find any irregularities even before any symptoms occur. But if they’re appearing – if you’re having problems with memory, concentration, or brain fog – it may be that an inflammatory process is already underway. You should prioritize getting tested – bringing your car to the mechanic, so to speak.
So what are some important biomarkers you can discuss testing with your doctor?
Of particular importance are antibodies that indicate a breach of the blood-brain barrier, as these are implicated in nearly every kind of brain disease. It’s a long list of possible markers, but here are some important ones.
As it happens, the same antibodies that are related to leaky gut are also related to a leaky blood-brain barrier. Examples of these are antibodies to zonulin – a compound released in the intestine – and actin – a type of muscle protein. Another group is antibodies to lipopolysaccharides (LPS). These are bacterial by-products, the proliferation of which has been linked to Alzheimer’s, Parkinson’s, and other diseases.
Another category is antibodies which were traditionally measured to determine evidence of brain injury, but are also indicative of brain inflammation. These include antibodies to neuron-specific-enolase (NSE), gliofibrillar acid protein (GFAP), and S100B.
The last group of antibodies we’ll mention are ones to the transglutaminase family of proteins. First among these are antibodies to transglutaminase 2 (TG2); this is one of the primary markers for celiac disease. People with wheat sensitivity tend to have elevated antibodies to TG2, TG3, and/or TG6, the latter being an important enzyme in the brain and nervous system.
Other than antibodies, there are some other tests which should be part of your health indicator dashboard. There are immune reactivity screens, which detect if your body is reacting to things like PCBs, phthalates, BPA, and dioxin. And finally, there are tests for exposure to mold and heavy metals.
So what do you do if these antibodies or other markers are elevated? Well, you can start making health interventions to address the causes and bring down inflammation. Give these some time – six months to a year – and then retest to see if your protocol has been successful in bringing these indicators down.
We’ll spend the rest of this summary looking at what those health interventions are.
A great pyramid
When it comes to understanding and addressing brain-related illness, there are four primary areas of focus, representing four faces of what O’Bryan calls the pyramid of brain health. These four areas are structure, emotional and spiritual, biochemistry, and electromagnetic.
The base of the pyramid is your structure. That is your physical muscular-skeletal system – the framework that holds your brain up and off the ground, as it were. Believe it or not, mechanical problems such as postural misalignments and muscular imbalances can result in brain problems down the road. An example of this is osteoarthritis, where physical misalignment and poor joint function create wear and tear on the joint, resulting in restricted blood flow, local inflammation, and ultimately immune response.
Here, O’Bryan recommends chiropractic as a preventative solution, to create alignment in the spinal system. Additionally, he recommends people take a close look at their posture while sleeping, working, and driving, as improvements in these everyday, time-intense activities can pay dividends.
You won’t be surprised to hear that exercise is crucial for brain health. Aerobic exercise that’s intense enough to make you sweat helps you excrete and eliminate toxins stored in your body fat. Try slowly ramping up to a target of 30 minutes per day, six days per week – leaving one day as a recovery day. And don’t forget the other many brain benefits of exercise: lowering inflammation, enhancing neuroplasticity, and stimulating cellular growth and repair. Exercise is simply a no-brainer – pun intended.
So that’s structure. The next side of the pyramid is mindset. This is your brain after all, and could anyone doubt that mind and brain are connected?
One area where your mindset is crucial is getting a handle on stress. In this day and age, many people have their sympathetic nervous system chronically activated. When this system is constantly switched on, your heart beats faster, breathing becomes shallow, and your digestion is impaired. This leaves you exhausted and susceptible to outside threats.
But adjusting your mindset goes beyond simply reducing stress. According to a 2012 study, mindfulness can actually reduce inflammatory markers even while stress is present. Other studies have found that meditation increases levels of brain-derived neurotrophic factor – a compound involved in regenerating brain tissue. And quite separately from the above, meditation has also been shown to have benefits in terms of concentration, focus, and emotional resilience. Other ways of addressing the brain via your mindset include psychotherapy, breathing exercises, and prayer.
Biochemistry and electromagnetism
The next face of the pyramid is biochemistry. One strategy here is detoxification. We talked earlier about how exercise can help flush toxins out of your body. One way you can help this process is through intermittent fasting. Fasting has been used for thousands of years as a way of purifying the body. The ancient Greeks knew it. Plutarch, for example, is quoted as saying “Instead of using medicine, rather, fast a day.” Or Paracelsus: “Fasting is the greatest remedy – the physician within.”
Intermittent fasting, otherwise known as time-restricted feeding, is a practice in which people restrict their eating to a particular time window, say the 12-hours between 8:00 a.m. and 8:00 p.m. Regular intermittent fasting has been shown to, yes, burn fat – lipids are tissues where many toxins are stored – which allows the body to rid itself of organic pollutants. It also gives the body a chance to deal with damaged cells – which then get replaced by healthy new ones. To help with detoxification, make sure to drink enough water, as this helps your body circulate fluids and flush out the bad stuff.
And of course, you should do what you can to avoid exposure to toxins in the first place, by taking care about which products you use, such as personal care products and household cleaners.
Last but not least is what you eat. Your biomarkers and antibodies can help inform your choices here. But either way, try experimenting with eliminating “The Big Three” dietary culprits – wheat, dairy, and sugar. Of course, focus on increasing your consumption of fresh vegetables and fruits, too.
You can also experiment with adopting a ketogenic diet. You needn’t stay on it long-term, but a short stint of one to three months can sometimes bring about dramatic cognitive benefits. You then have the opportunity to slowly reintroduce other foods to your diet, while carefully monitoring your level of function and your health markers.
The last face of the pyramid of brain health is electromagnetism. O’Bryan points to research indicating that electromagnetic fields – or EMFs – are an important cause of oxidative stress in the body and that they impair the immune system, trigger inflammation, and disrupt tissue repair.
EMFs are all around you. They’re emitted by laptops, cell phones, Wi-Fi, and even the wiring in your home. They’re impossible to avoid completely, but you can take certain steps to minimize your exposure. Here are some tips: Put your phone in an appropriate protective case. To find one, look for a type of product called a “cell phone radiation cover.” And choose wired headphones over Bluetooth headphones, if possible.
As you know, proper sleep is essential for protecting and rejuvenating your brain. So two tips for your shut-eye. First, turn off or unplug your wireless router – you won’t be using it anyway. And crucially, try to keep your cell phone out of your room at night. Besides reducing your EMF exposure while you sleep, this is simply beneficial for your sleep in general. If you do sleep with your phone next to you, put it in airplane mode.
Summary
Fixing the brain isn’t a simple matter. The human body is complex and multiple interacting systems need to be accounted for. But as Dr. O’Bryan says, if you’re experiencing symptoms related to cognitive function, your brain may be under threat. You can’t just dip your toe in – you’ve got to jump in with both feet. It’s not about a single silver-bullet intervention, but rather about multiple small wins accumulating to make change.
You now know the basics of how autoimmunity and brain inflammation lead to dysfunction in the brain. Using the four faces of the brain health pyramid – structure, mindset, biochemistry, and electromagnetism – you can design a protocol of interventions for yourself to help you cut through the fog and live with greater clarity, optimism, and energy.
TOM O’BRYAN , DC, CCN, DA CBN, is the author of The Autoimmune Fix and an internationally recognized speaker and writer on chronic disease and metabolic disorders. Founder of the website theDr, he organized the popular Gluten Summit in November 2013 and a second one in May 2016. Dr. O’Bryan has more than 30 years of experience as a functional medicine practitioner and is an adjunct professor at the Institute for Functional Medicine. He lives in San Diego.
Genres
Science, Health, Nutrition, Personal Development, Self Help, Brain, Psychology, Diseases and Disorders, Memory Improvement, Diet, Fitness, Relationships, Personal Growth, Diseases and Physical Ailments, Nervous System Diseases, Immune Systems
Review
“You Can Fix Your Brain: Just 1 Hour a Week to the Best Memory, Productivity, and Sleep You’ve Ever Had” by Tom O’Bryan is a comprehensive guide to understanding and improving brain health. This book is geared towards individuals looking to enhance their cognitive function, memory, productivity, and sleep quality through a holistic approach to brain health.
Tom O’Bryan, a functional medicine practitioner, takes readers on a journey to better understand the intricate and multifaceted world of brain health. He emphasizes the significance of brain health in our overall well-being and discusses the impact of various factors such as diet, environmental toxins, stress, and genetics on brain function. O’Bryan introduces a concept known as “You Can Fix Your Brain,” suggesting that it’s possible for individuals to take control of their brain health and make meaningful improvements.
The book is structured around the idea that you can dedicate just one hour a week to enhancing your brain’s health and performance. O’Bryan provides a clear roadmap to achieve this by exploring different aspects of brain health, including nutrition, sleep, stress management, and exercise. He emphasizes the importance of identifying and addressing underlying health issues that may affect brain function, such as autoimmune conditions and gut health.
O’Bryan also delves into the significance of reducing exposure to environmental toxins and adopting a brain-healthy diet, such as a gluten-free and anti-inflammatory diet. He discusses the importance of incorporating specific nutrients, supplements, and herbs to support brain function. The book also includes practical tips and recipes to help readers make positive dietary changes.
In addition to nutrition, O’Bryan addresses the crucial role of sleep in brain health. He provides guidance on optimizing sleep patterns and establishing a sleep-friendly environment. Stress management techniques, mindfulness, and exercise are also covered as integral components of a holistic approach to brain health.
“You Can Fix Your Brain” offers a comprehensive and accessible guide to improving brain health. Tom O’Bryan’s approach is rooted in the principles of functional medicine and is backed by scientific research. The book is well-structured, making it easy for readers to follow the one-hour-a-week plan and implement positive changes in their lives.
One of the book’s strengths is its emphasis on the interconnectedness of various aspects of health, including gut health, nutrition, sleep, and stress. O’Bryan effectively illustrates how these factors impact brain function and overall well-being, providing a holistic perspective on brain health.
The inclusion of practical tips, recipes, and supplement recommendations makes the book even more valuable for readers seeking to put the information into action. O’Bryan’s writing style is engaging and user-friendly, making complex health concepts accessible to a broad audience.
While the book offers a wealth of information, some readers may find it challenging to commit to the one-hour-a-week approach, especially if they have busy schedules. Additionally, implementing some of the dietary and lifestyle changes suggested in the book may require significant effort and adjustment for some individuals.
In summary, “You Can Fix Your Brain” is a valuable resource for those interested in enhancing their brain health and overall well-being. Tom O’Bryan’s expertise in functional medicine shines through, and his holistic approach provides a well-rounded view of how to achieve the best memory, productivity, and sleep quality. Readers willing to invest the time and effort to follow the program outlined in the book are likely to benefit from its guidance and insights.