Michael Lara, MD

This video course is an evidence-based approach to optimizing brain function through the use of nutrition, supplementation, and electronic devices for tracking brain function. Taught by Michael Lara, M.D., this beginning course covers the basics of optimizing brain function through the strategic use of diet, exercise, and supplementation. Dr. Lara also reviews how to use smartphone apps and electronic devices to ensure the best outcomes.

• Biohack #1, Feed Your Brain, reviews up-to-date research on the Mediterranean and Paleo diets that preserve cognitive function and protect against the onset of memory loss.
• Biohack #2, Extinguish Inflammation, explains how chronic, low-grade inflammation leads to decreases in cognitive function and reviews nutrients with the most anti-inflammatory effects.
• Biohack #3, Mind Your Mitochondria, reviews recent findings that these organelles, responsible for fueling our cells, are vital for maintaining optimal brain function. Also reviewed are nutrients that have been shown to improve mitochondrial function, and in some cases, to lead to the formation of new mitochondria.
• Biohack #4, Get Your Zzz's, reveals how to hack your sleep through the use of ambient light controls, smartphone apps, sleep monitors, and the strategic use of supplements such as melatonin and magnesium.
• Biohack #5, Get Your Blood Sugar Under Control, demonstrates how even slightly elevated blood sugar leads to premature cognitive decline. This section covers how to use berberine and other botanicals to reduce blood sugar, and reviews the blood sugar-lowering effects of the ketogenic diet.
• Biohack #6, Don't Just Sit There--Move!, argues that non-exercise activities such as standing and walking are also critical to the maintenance of cognitive function. Accelerometers and other movement tracking devices such as FitBit are discussed. You will also learn inexpensive ways to set up a standing workstation at home or at the office.
• Biohack #7, Why Long, Slow Cardio is Out and High-Intensity Interval Training is In, reviews how high-intensity exercise uniquely improves brain function by stimulating neurogenesis (the formation of new neurons) and mitochondrial biogenesis. You will learn how to set up an interval training program using a jump rope or kettlebells, and how to use electronic round timers and heart rate monitors to get the most out of your interval training sessions.
• Biohack #8, Practice Mindfulness, reviews how mindfulness meditation, a non-judgmental awareness of present moment thoughts and sensations, leads to improvements in attention and memory. Here you will learn about the use of smartphone apps that facilitate mindfulness, and you will be introduced to online resources to learn more about this time-proven technology for changing your brain.
• Biohack #9, Mind Your Microbiome, reveals new research that shows how the micro-organisms in our gut can alter our brain function. You will learn how and when to use probiotics to restore a healthy gut flora, and consequently, to promote healthier brain.
• Biohack #10, Supplement Strategically, demonstrates that taking handfuls of supplements every day is unnecessary. Here, Dr. Lara reviews the essential list of supplements, only about 4-5, that are necessary to ensure a healthy brain.