@gabrielhealth.bsky.social
𧬠Biomedical Scientist | Jiu-Jitsu Blue Belt π¬ Decoding the science of health & performance π For a healthier brain & body, read my articles https://healthsciencedec.substack.com/
Walking boosts memory.
People remember words better after a short walk than after sitting still.
Breathing through your nose improves memory.
Nasal breathing synchronizes electrical activity in the hippocampus.
Eating slowly improves digestion and satiety hormones.
Leptin (the fullness hormone) and ghrelin (the hunger hormone) need time to signal your brain that youβve eaten enough.
The gut and brain talk constantly.
Gut bacteria produce neurotransmitters like serotonin and GABA that affect mood and cognition.
Blue light at night delays melatonin by 90 minutes.
Screens tell your brain itβs still daytime.
Music activates nearly every brain region.
It enhances memory, motor coordination, and emotional processing simultaneously.
Fasting triggers autophagy, the bodyβs cellular cleanup process.
Think of it as your cells taking out the trash.
The brain prefers consistency over intensity.
Daily 20-minute habits rewire faster than once-a-week marathons.
People who get morning sunlight sleep better at night.
It anchors your circadian rhythm and boosts evening melatonin.
A single workout boosts neurotransmitters like dopamine, serotonin, and endorphins.
Thatβs why movement instantly lifts mood.
Repetitive negative thinking is associated with cognitive function decline in older adults.
Be mindful of your thoughts,they shape your brain more than you realize.
bmcpsychiatry.biomedcentral.com/articles/10....
Ways to increase serotonin (happy chemical) levels:
β’ Eating more tryptophan-containing foods
β’ Getting more sunlight
β’ Taking certain supplements
β’ Getting more exercise and lowering your stress level
Just imagining a workout can make you stronger.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
Music literally synchronizes your brainwaves.
Rhythmic sound aligns neural oscillations, improving focus and memory retention.
Just 20 minutes in nature lowers cortisol and blood pressure measurably.
Your biology relaxes faster than your mind does.
People who regularly express gratitude have higher gray matter volume in the medial prefrontal cortex.
Thankfulness literally reshapes the brain.
Multitasking makes you slower, not faster.
When you switch between tasks, part of your brain stays stuck on what you were just doing.
This mental residue can cut your performance by 40%.
Key takeaway: give your full attention to one task at a time.
Your brain runs better on rhythm.
Sleep and wake times that repeat daily improve focus more than any supplement.
The worst time to scroll your phone is at night.
Blue light suppresses melatonin for hours, delaying your sleep and lowering sleep quality.
Your heart doesnβt beat in perfect rhythm, and thatβs a good thing.
Heart rate variability (HRV) measures how adaptable your body is to stress.
Higher HRV = better recovery and longevity.
Broccoli activates your bodyβs natural detox system.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
Source: Stonehouse et al. (2013), American Journal of Clinical Nutrition.
24.10.2025 17:04 β π 0 π 0 π¬ 0 π 0
Omega-3 increases brain processing speed
People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.
Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
I've been reading flow state research this week.
When you're in the zone, your brain releases five chemicals at once: norepinephrine (focus), dopamine (motivation), anandamide (creativity), endorphins (pain relief), and serotonin (satisfaction).
No wonder it feels incredible.
Chronic stress physically shrinks your prefrontal cortex.
Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.
The effect is measurable after just a few weeks of chronic stress.
New article:
The science behind sunlight might surprise you, and it goes way beyond vitamin D.
healthsciencedec.substack.com/p/sunlight-n...
Coffee doesn't give you energy, it just blocks the signal that you're tired.
23.10.2025 11:08 β π 0 π 0 π¬ 1 π 0Your brain on poor sleep is like trying to run software on 10% battery.
22.10.2025 23:00 β π 1 π 0 π¬ 1 π 0Productivity hack from neuroscience:
Before starting work, spend 2 minutes writing down everything in your head.
Tasks, worries, random thoughts.
This clears mental space and helps you focus.
Think of it like closing browser tabs before opening an important document.
