Nutrients To Boost Brain Health?

We know that diet has a big role to play in influencing our physical health but crucially it’s a key determinant of brain function too.

That wrinkled fatty blob trapped in your bone dome is a ravenous, high-maintenance organ that’s been known to stage silent revolts (it certainly has for me!).

Neurological disorders now dethrone cancer and heart disease as humanity’s top disability cause, enslaving 3 billion minds globally. So ensuring your diet is optimised for brain health could be the difference between arming your neurons or feeding them to the cerebral wolves…

1. Micronutrients: The brain’s VIP ticket

Your neurons are nutrient hungry and if you skip their demands, and they’ll sabotage your show:

• Iodine: 67% of pregnant women are deficient in this, risking a 7-10 point IQ drop in their kids. Seaweed, dairy, or fish are sources rich in iodine (as well as iodised salt) 

• B12: Vegans (and vegetarians), take note. Chronic or severe deficiency mimics dementia, frying your memory and mood. 1.5mcg/day (eggs, meat, supplements) keeps your brain running smoothly

• Polyphenols & Omega-3s: Berries and salmon aren’t the preserve of Instagram wellness influencers; they are fuel for neurogenesis, literally sparking new brain connections like a synaptic dating app.

2. Fiber: The gut-brain nutritional couples therapy

Your gut and brain are secret lovers and form the gut-brain axis..but this relationship can very easily descend into something toxic and unforgiving (e.g. chronic stress can severely impact gut function). 

Low fiber lets gut microbes gnaw your intestinal lining, unleashing inflammation that can ultimately influence your mood. The UK Biobank MRI scans confirm: low-fiber diets shrink 11 brain regions, and increase your risk of Alzheimer’s

Fiber-starved microbes eat your mucus barrier, the sticky lining which acts as a defense against pathogens and inflammation. Your immune system freaks out, sparking brain inflammation. In small bouts this is manageable but over time…it’s less than ideal

Actionable: Hit 30g fiber/day (oats, lentils, berries). Think of it as feeding your gut so it doesn’t eat you.

Many a time we’re failing our brains via our diets.. 67% of Brits can’t hit 5-a-day (I won’t dig up the stats for my American readers across the pod because I suspect it might be a tad higher still…) and our neurons are paying the price. 

The solution isn’t kale smoothies or 5am cold showers. it’s acknowledging that your brain is a meat computer needing premium fuel.

Start to eat like your mind and brain depends on it; because it sort of does!

Skip the carnivore cult (meat in moderation is absolutely fine, just ask a Sicilian nonna), maybe hug a lentil now and then so your microbiome in return can give you a cuddle…and maybe, just maube your brain will stop plotting your demise.

A Simple Walking Hack For Your Heart

Your heart isn’t just a mushy metaphor for love, it’s a finicky electric meat pump that thrives on rhythm. And according to a new BMJ study (PMID: 40234043), the difference between a healthy heartbeat and a chaotic drum solo might be as simple as picking up the pace on your daily stroll (which you should definitely try to incorporate if you don’t now…try an after dinner fart walk to begin with)

The Study

Researchers tracked 420,925 UK adults for 13 years and found:

• Brisk walkers (>4 mph) had a 43% lower risk of heart rhythm disorders (atrial fibrillation, tachycardia) vs. slow walkers (<3 mph)

• Average pace walkers (3–4 mph) also saw benefits, but the real MVPs were those hitting Power Walk mode.

Just 5+ minutes/day of brisk walking reduced arrhythmia risk. 

• Fitness? Heart rate zones and GPS matter.

• Chronic conditions? FDA-cleared metrics (e.g., ECG) are useful.

• General wellness? Basic step/sleep tracking suffices.

Why brisk walking works

Beyond coming in handy to escape zombies for the apocalypse in 2056…your heart loves consistency. 

Brisk walking lowers BP: Shaves 4–9 mmHg off systolic pressure; like unclogging a kinked garden hose. Brisk walking lowers BP: Shaves 4–9 mmHg off systolic pressure; like unclogging a kinked garden hose.There is however some fine print we should acknowledge with most studies, including some limitations of this one:

• Self-reported data: Participants said they walked fast. Gadgets confirmed even 5-minute bursts helped.

• Diversity gap: 97% white cohort. More research needed, but your heart doesn’t care about your ethnicity; it just wants motion.

How to walk like you’re late for your own funeral

1. The talk test: If you can sing your favourite karaoke song (and yes you should have one…mine is Angels by Robbie Williams), speed up. If you can’t gasp help, slow down…

2. 5-Minute rule: Start with 5-minute bursts. Your heart can’t count; it just knows you’re trying.

3. Track progress: Use a free app (Google Fit, Apple Health). Data > feelings.

Pro tip: Pair walks with podcasts about mortality. Nothing fuels a brisk pace like an inconvenient dread and the science of mortality.

P.S I had a great conversation about the science of longevity and ageing here: 

Ultimately your heart is a diva that demands attention so walk like you’re fleeing mediocrity, and there’s a good chance you’ll avoid becoming a cardiologist’s cautionary tale. 

P.P.S If you’ve enjoyed my newsletter or videos online I am sure you will love my podcast where I speak to experts around the world to dive a bit deeper to bring you some golden nuggets for your health. To help me continue making better content, I want to ask you one favour…check out the podcast, leave a rating and subscribe if you like it!

I Want To Stop

I’ve been saying “yes” so many times that my calendar sometimes looks like a Jackson Pollock painting; chaotic coloured splatters of obligations. 

Neuroscience tells us our prefrontal cortex, the seat of “executive function,” can only juggle so many decisions before fritzing out in a haze of decision fatigue. So I’m putting down these metaphorical juggling pins I’ve stupidly decided to take on for so long…

First off, I’m tired of making excuses; those comforting little stories we tell ourselves to justify inertia. Psychology calls this cognitive dissonance reduction: we invent explanations to keep our self‑image intact despite our own shortcomings. It’s time to discard the pretense and get to work. 

I’m guilty of staying up late on occasion (self imposed due to work). This used to feel like a badge of honor; an emblem of productivity. In reality, chronic sleep deprivation hijacks the hippocampus (our memory center), shrinks our prefrontal cortex, and floods us with cortisol. The bitterness of morning coffee can’t compensate for the slow erosion of our “rest and rebuild” cycle. Lights out by 11 pm at the latest, no more exceptions.

I’m not going to keep checking emails first thing in the morning. It’s like starting a race by tripping over your own shoelaces. Every ping fuels the amygdala’s anxiety loop, priming us for reactive survival mode rather than creative, deliberative work. I’m installing a “no inbox” alarm before breakfast; because true life begins when you’re not answering everyone else’s demands.

I need to stop working more to feel busy. This is the hamster wheel of modern martyrdom. Our dopamine circuits get a hit from checking tasks off, but we never reach the finish line; there’s always another email, another meeting, another “urgent” message. We need to be swapping volume for value: deep, focused blocks over endless to-do lists.

Finally, I’m done neglecting relationships I take for granted. Oxytocin, the “bonding hormone,” doesn’t surge when you’re glued to a screen. It ignites in real laughter, warm embraces, and genuine presence. I’m picking up the phone before doomscrolling again.

For too long I’ve sabotaged myself in the name of ambition. But ambition without reflection is a ship without a rudder.

Of all places, a friend of mine posted this quote on Linkedin recently (the irony of me finding this whilst doom scrolling) but it resonated with me nonetheless:

Watch your thoughts, for they will become actions.
Watch your actions, for they’ll become habits.
Watch your habits, for they will forge your character.
Watch your character, for it will make your destiny.

—Frank Outlaw

Real V Fake Kombucha 

Is Kombucha just a fermented fad item…and more hope than health when it comes to your gut health?

Well kombucha isn’t magic and there is a lot of effervescent marketing that builds its hype but it’s not entirely fizzy snake oil either. 

This poppy, vinegary brew has become the poster child of gut health, promising microbiome salvation to eternal youth. But between the Instagram influencers and overpriced bottles, the truth can be a bit murky.  

The great kombucha con: How to spot a fraud

The kombucha aisle is a minefield of sugary imposters. Here’s how to avoid getting duped:

1. The sediment test: Real kombucha often has floaty bits (yeast strands or SCOBY remnants). If it’s crystal clear, it’s likely filtered or pasteurized; AKA dead.

2. Label sleuthing: Check for “raw,” “unpasteurized,” or “live cultures.” Avoid anything with “pasteurized” or “probiotics added” (they’re compensating for dead microbes).

3. Sugar trap: >5g sugar/serving? You’re drinking probiotic soda. 

4. pH Matters: True ’booch is acidic (pH 2.5–3.5). If you’re a stickler and a microbiome purist, you can go OTT and test with strips; weak acidity means weak fermentation (but tips 1-3 should be enough for most of you kombucha guzzlers 😂)

The science of SCOBYs: What kombucha actually does…

• Pros: Small studies suggest kombucha may boost microbial diversity and reduce E. coli. Acetic acid contained in kombucha can mildly inhibit pathogens.

• Cons: Evidence is weaker vs. proven staples like yogurt. Most commercial brands are sugary and overhyped.

Let’s be real: kombucha tastes like someone carbonated vinegar. If you want proven gut boosts without the acquired taste:

1. Sauerkraut: Raw, unpasteurized versions pack Leuconostoc and Lactobacillus. Studies link 2 tbsp/day to reduced inflammation and improved digestion

2. Kefir: This fermented milk drink hosts 30+ microbial species. RCTs show it reduces bloating and boosts Bifidobacterium

3. Greek yogurt: Strains like L. bulgaricus strengthen gut barriers. Opt for “live active cultures” and skip added sugars.

Kombucha’s a modest gut ally; not a miracle. For reliable results, pair it with sauerkraut or kefir, or skip it entirely. Your microbiome doesn’t care about trends; it just wants consistency.

The Most Underrated Sleep Metric

Your heart rate could be the silent but nefarious gremlin sabotaging your slumber.

If your heart is still racing at bedtime, your body thinks it’s either fleeing a predator or preparing a TED Talk. Unfortunately, neither is conducive to good sleep. I’ve suffered from insomnia years ago…I’ve also personally dived deep into all manner of science based sleep hacks and even a few pseudoscientific curve balls to fix my sleep over the years so it’s been quite a personal and experimental journey.

Even after years of hard work, I do still stumble with my sleep on occasion because of my resting heart rate that I forgot to lower before bed.

Lowering your resting heart rate (RHR) is the unsung hero of sleep optimization, and neglecting it turns your brain into a Netflix binge of fragmented REM cycles.

Why a racing heart = Sleep sabotage

There are 3 types of omega-3s:

When your RHR stays elevated, your body remains in sympathetic overdrive (fight-or-flight), pumping cortisol and adrenaline like a caffeinated tomcat. This:

• Delayed sleep onset: High RHR correlates with longer sleep latency, i.e the time it takes to fall asleep. A 2023 Sleep Medicine study found every 10 bpm increase adds ~14 minutes to sleep onset

• Fragments sleep: Elevated nighttime heart rate disrupts transitions between sleep stages. You’ll spend less time in deep (NREM) and dream (REM) sleep, cycling instead into micro-awakenings

• Skews sleep architecture: Chronic high RHR reduces REM by ~20%, impairing memory consolidation and emotional processing.

My own worst sleep nights follow late gym sessions. Squatting at 8 PM leaves my heart rate ~15 bpm above baseline, turning my bedtime into a futile game of “chase the REM cycle.” It’s not a fun game.

Your wind-down toolkit: Brought to you by Dr Karan Insomnia Inc.

1. Physiological sigh (5-Minute Fix):

• How: Inhale deeply through the nose, take a second short inhale at the top, then exhale slowly through the mouth (aim for exhale 2x longer than inhale).

• Why: This stimulates your parasympathetic nervous system, dropping heart rate by ~10 bpm within 90 seconds

2. Diaphragmatic breathing (10 Minutes Pre-Bed):

   • How: Breathe deeply into your belly (not chest!) 

   • Why: Activates the vagus nerve, shifting you into parasympathetic mode. Studies show 10 minutes lowers RHR by 7–12 bpm

3. Progressive muscle relaxation (PMR):

   • How: Tense then release muscle groups from toes to head, holding each tension for 5 seconds.

   • Why: Reduces somatic arousal, lowering heart rate and cortisol. A 2022 trial linked PMR to 18% faster sleep onset

We’ve normalized “grinding” and hustling until bedtime (something I’m still occasionally guilty of), then wonder why sleep feels like a part-time job. Treat your jittery heart like a spooked horse: calm it slowly, or it’ll bolt through the night.

Supplement Survival Guide

I’ll admit I continue to learn more about the supplement world and after being scammed not too long ago…I continue to have my guard up and want to make sure the same thing doesn’t happen to you.

I take a few supplements and am increasingly aware that navigating the Wild West of wellness can be demanding.

The supplement industry is a lawless frontier where miracle claims and snake oil coexist with legit science. So here’s my hard earned lessons on how to avoid getting scammed and find gems worth your cash.

1. Dose detective: Are you getting what you paid for?

• Underdosing: Many supplements cheat you with ineffective doses. Example: Fish oil claiming “1,000 mg” but containing only 200 mg of active EPA/DHA. Fix: Check the “Supplement Facts” for specifics (e.g., “500 mg EPA + 250 mg DHA per serving”).

• Overdosing: Fat-soluble vitamins (A, D, E, K) accumulate in your body. A pill with 200% DV (daily value) of vitamin A daily can lead to toxicity (nausea, liver damage). Fix: Stick to ≤100% DV unless prescribed or deficient.

2. Purity & contaminants: The heavy metal lottery

• Red flags: No third-party testing (USP, NSF, Informed-Sport). Cheap protein powders often contain lead, arsenic, or BPA.

• Green flags: Certificates of Analysis (COA) for heavy metals, microbes, and potency. Good brands publish these online for all to see.

3. Company claims: Miracle or Myth?

• Avoid: Phrases like “natural Ozempic,” “cures cancer,” or “melts fat overnight.” These claims are illegal (FDA bans disease-treatment claims).

• Trust: Brands citing peer-reviewed studies (e.g., “300 mg curcumin tested in a 2023 RCT”). Check references on their site or PubMed.

4. Third-party testing: The gold standard

Look for seals from:

• USP: Tests dissolution (does the pill actually break down?).

• NSF: Ensures no banned substances (key for athletes).

• Eurofins: Checks for contaminants like pesticides.
  No seal? Email the company. If they dodge, walk away.

5. Social proof: Real reviews vs. bot brigades

• Check: Reddit, Trustpilot, and TikTok (search “[brand] + scam”). Ignore 5-star gushfests; look for nuanced critiques.

• Example: A “creatine gummy” with 0g creatine? Real users will rage-post. I was close to this and this was how i got scammed. The creatine gummies I was taking were revealed online to have ZERO bloody creatine. No wonder they tasted so damn good!

6. Cost vs. Value: Don’t pay for packaging

• Compare: Price per serving. Example:

  • Brand A: $30 for 30 servings of 5g creatine = $1/serving.

  • Brand B: $45 for 30 servings of 5g creatine + “proprietary blend” = scam.

• Skip: “Fancy” forms (gummies, sprays) unless necessary. Powders are cheaper and often purer.

7. Form & bioavailability: Gimmicks vs. Science

• Gummies: Often lack active ingredients (e.g., 0g creatine) due to heat damage.

• Liquid vs. Capsules: Liquid omega-3s oxidize faster (rancid = inflammatory). Opt for enteric-coated caps.

• Chelated minerals: Magnesium glycinate absorbs better than oxide.

Supplements can’t fix a crap diet but can be a useful adjunct for almost anyone. Prioritize food first, then layer in supplements as needed. And remember: If it sounds too good to be true, it’s probably a $50+ bottle of hope. Your health isn’t a TikTok trend.

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