ESTUDO MOSTRA COMO O EXERCÍCIO MELHORA O FUNCIONAMENTO DO CÉREBRO E DA COGNIÇÃO

[00:00:04]A study published in June 2026 by Boston University showed that what increases cognitive ability, brain development, and better brain function is not crossword puzzles, it's not learning Italian (which you don't need), it's not studying a document (which you don't need); what effectively increases brain health is physical exercise. The article is linked in the video description, and it inspired me to bring this live stream to you all so that it becomes perfectly clear to everyone who needs to think about the importance of exercising.

[00:01:08]There are many people who follow me who work in an intellectual way, just like me.

[00:01:14]I spend the day sitting in this chair here from 6 in the morning until 8 at night, sometimes until 9:30 at night. I only leave here to exercise or take a short walk, but all my time is spent on my intellectual work. My mind has to work at 1000 mph. I have to be super attentive, super competent in order to study, learn, and translate scientific information into layman's language so you can understand. All of this is part of my job. However, I wouldn't be half of what I am if I didn't have physical capabilities. And that's what I want to demonstrate to you in today's live stream. Before I begin, I want to ask a question. I remember three highly competent people in different fields, who were leaders in their areas, who were known as highly intelligent people, and who ended up developing Alzheimer's disease.

[00:02:46]Studies show that the worse the cognitive ability, the easier it is to develop Alzheimer's disease.

[00:02:54]But how would you explain that these people, who have cognitive abilities far, far above average, develop Alzheimer's disease because they lacked the necessary neurological physical structure?

[00:03:08]The point you need to understand is that there is the neuron, which is the cell, and there are the connections with other neurons, which are the dendrites, the axons, and these neurological connections that provide the knowledge of how one neuron connects to another. There are neurons that have more than 2,000, more than 3,000 connections with other neurons. So, every time you study, you are increasing the neurological connections that link one neuron to another.

[00:03:48]Now, tell me something, how does the neuron enhance cell health? How does connectivity enhance cell health?

[00:04:01]Nothing.

[00:04:02]Absolutely nothing. So, if you have a lot of connections and cells, and gradually more and more neurological cells, it will unfortunately happen, as happened with these people whose names I won't even mention because they are highly recognized in society.

[00:04:31]So here's what you have to do. Keep studying, keep working, but you need to improve your neurological health. Let me grab the article here.

[00:04:48]The study highlighted a few things here that I want to share with you. He took 23 sedentary adults and divided them into a training group and a control group. 12 weeks of cycling, progressive cycling.

[00:05:11]You, who are involved in the process, do you know what this means? Progressive cycling.

[00:05:18]Every time you do an exercise, the next time you progress to a heavier load, you try to increase it in some way. If it's weight training, increase the repetition by one; if it's running, decrease it by one second. Every resource that is implemented seeks to increase workload. So they took sedentary adults, starting with six weeks of light exercise and six weeks of moderate exercise until they reached vigorous exercise. The main result after 12 weeks was that the trained group produced significantly more BDNF. I 'll explain to you what that is in a moment. Along with gains in VO2 max.

[00:06:13]VO2 max is about getting more blood to reach the cells. The higher the VO2 max, the more blood reaches the cells. And here's where we're talking about the neuron. The higher your cardiovascular capacity, or VO2 max, the more blood reaches the neuron. So what exactly is a neuron?

[00:06:39]So let's see what BDNF is. The most common explanation found on the internet is that your brain is like a vegetable garden. You go there and plant vegetables, but you don't fertilize, you don't water properly, you don't fertilize. What happens?

[00:07:05]The vegetables and greens grow defective, with limitations. BDNF is what stimulates, it's the fertilizer of the brain, stimulating the formation of connections, stimulating the cell to create neuroplasticity, that is, to increase the number of cells, mainly in the lower part.

[00:07:36]So it has this advantage, it stimulates mitochondrial efficiency, or because of BDNF, the neuron, the neuron cell produces more energy. And do you know how much the brain weighs?

[00:08:00]3 to 4% of body weight. And do you know how much energy neurons consume?

[00:08:11]25% of the energy produced by the body.

[00:08:15]Because they work very hard. So, because they consume so much, they need to have a lot of mitochondria.

[00:08:24]So, in reality, you don't need any more mental stimulation. You need to provide the conditions for the neurons you have to work better. And how do you do that? Through the B of interval weight training exercises, aerobic exercise, and fasting, which produce an increase in BDNF.

[00:08:51]Secondly, you've heard me talk about the girls several times here.

[00:08:58]Aminomethylprostate (Aminomethylprostate) is a substance produced by the muscle when I perform this muscle contraction.

[00:09:05]And this muscle contraction produces cine that will act on the muscle, on the muscle side curing my osteoarthritis, on the muscle side curing osteoporosis, but it goes out into the blood and goes to the brain and carries cine to the brain. There are some famous miukins in science, such as irizin, which acts primarily in the brain; BDNF itself is produced by muscle; IGF1 also acts in the brain; and cathepsin B—forget the name, but it's not as well- known. And exercise also produces substances that are anti-inflammatory.

[00:09:56]Therefore, the smaller the muscle, the less the capacity for thought. It doesn't mean that the most overweight person, the one who works out 10 hours a day at the gym, has the greatest capacity. No, he has super fertilized land, but since he spends 10 hours a day at the gym working out hard, he's not planting vegetables or legumes in his garden to grow.

[00:10:29]So he has a wonderful, well-fertilized vegetable garden. Anything he planted would grow, but he doesn't use it.

[00:10:43]So, although many people in the past trained with weights to become more attractive, with a slimmer body, today we are seeing people going to the gym at increasingly advanced ages to train, to develop their health, to develop their cognitive capacity, and to have the mental energy to work until that time of night. No, I don't train to look good, I train to have energy and physical capacity right now, in the present. And this physical ability reduces my biological age.

[00:11:33]By reducing my biological age, I 'm stronger, more rejuvenated, and I'll live longer and healthier.

[00:11:47]Another crucial point is to get plenty of blood to the brain. And what really gets blood flowing to the brain is the hit song.

[00:12:00]No, no, in English, translated it would mean high-intensity interval training, which is running very hard for 30 seconds and walking very lightly for 90 seconds.

[00:12:19]Some of you are saying, "I don't like running." I do n't know if it's a matter of liking it or not. I know, so you want to increase blood flow to your brain? Yes or no? He wants? So you are forced to run. There is no alternative. There is no such thing as doing moderate exercise to improve health. No, it doesn't exist. Scientifically, this is absurd. It's like not working and expecting to end the month with a high bank balance. It won't work. It's impossible. If you don't invest energy in your body, your body will use up the energy it has, and after the age of 30 it begins to decline. I spoke about two fundamental things. The third fundamental thing is intermittent fasting.

[00:13:18]Intermittent fasting is about eating, not starving yourself, not losing weight, it's about eating what I eat all day long, just within a shorter window. In my case, I eat everything you eat between 1 PM and 8 PM. This is my feeding window. From 7 or 8 pm until 1 pm, I haven't eaten anything for over 10 years because it's the main stimulus for my health. When I do this, my body goes through a cleansing process. I'm going to record six powerful lessons on fasting because they're very powerful, but I'm simplifying the language to make them easy to understand and keep the recording time short.

[00:14:20]And there I say that fasting increases autophagy. Autophagy is not about eating oneself. That's a weak literal translation.

[00:14:32]Autophagy is the process of recycling and restructuring the body's cells.

[00:14:45]So we have two periods, and I very clearly have two periods. The period during which I do cleansing and recycling is fasting. And it's the period when I'm building my body.

[00:15:00]And this period of building my body begins immediately after the gym, where I start taking supplements, eat my meals, and continues until about 4 hours after dinner, which is where there's food, there are building blocks for my internal workers to construct a healthy body. It leaves a lot of mess and needs to be recycled. And this recycling process begins, in my case, around midnight or 2 AM, because I take a supplement at night with dinner that takes 7 hours to take effect. So, if I take seven, I'll be working until 2 AM. And then, at 2 AM, I begin the cleaning process and continue until 1 PM.

[00:16:02]So, what does fasting bring?

[00:16:06]In addition to autophagy in the brain, it cleans the brain, stimulates the brain to produce BDNF, and also provides the brain with aviation fuel.

[00:16:24]Instead of using adulterated gasoline, which is carbohydrate for brains, then carbohydrate is adulterated gasoline.

[00:16:36]He puts in jet fuel, which is butyrate, remember that name, or ketone bodies.

[00:16:47]Because of fasting, there is a drastic decrease in insulin. And this decrease in insulin reduces inflammation in the brain. This becomes a form of neuroprotection.

[00:17:00]And also because of fasting, my gut is becoming more and more perfect. And there's that axis between the gut and the brain, which is the gut-brain axis, that allows my brain to benefit from the cleansing of my gut.

[00:17:24]So, three things. Fundamental, I would say, in my life, essential. I never skip weight training three or four times a week, HIIT twice a week, cardio once a week, or fasting every single day. But that's not enough. You also need to have some things that will support these three pillars. A healthy, optimized low-carb diet means giving up those foods that cause inflammation, such as simple carbohydrates, vegetable oils, hydrogenated fats, and food chemicals, and eating more, I would say, healthy foods, but real foods. You're not going to eat margarine, which is synthetic; you're going to eat butter. Now that's synthetic. Yes, yes, it's healthy. Secondly, it supports deep sleep. So, I'm going to end this live stream here for today. Today I have nothing left. So, I'll finish this live stream around 8 o'clock. I'm going to calm my mind, meditate, turn off the lights, listen to music.

[00:18:51]I don't know if there are any World Cup games on, maybe I'll watch something about the World Cup, what happened today, but I'm asleep at 9:30 and will go until 5, 5:30 in the morning.

[00:19:04]Third, I mentioned meditation, right?

[00:19:07]Stress management. I meditate several times a day and practice mindfulness countless times, dozens of times a day. I keep wondering what I'm feeling right now. When I brush my teeth, I pay attention to the brushing technique. Whatever I do, I try to remember to pay attention. This is called mindfulness.

[00:19:36]This ensures that I won't experience any stress.

[00:19:41]On Saturday, I started having a slight headache, I stopped everything, I was studying, I stopped everything and went to relax, I went to meditate to calm my mind, because that slight headache was already a warning that I was reaching my limit. There are some important supplements. Vitamin D levels should be between 60 and 80. For omega-3, 1 g per day is sufficient.

[00:20:16]Magnesium, any magnesium will work, but the best magnesium would be threonate or glycine.

[00:20:24]Creatine, that creatine you take thinking it's only for muscles, is an excellent amino acid, a supplier of amino acids for the brain. And what about melatonin? I take melatonin every night before bed, I take 1 mg of melatonin. From the five little drops of melatonin. My sleep is already good, it continues to be good, but that melatonin helps fight inflammation in the brain.

[00:21:02]So here I gave it my all. Oh, but that's a lot. No, wait, don't say that. The other day I was with a mentee who was starting her mentorship with me, and I started talking about weight training, interval training, cardio, nutrition, fasting, supplements, and sleep. And then when I talked about sleep, she, doctor, said it's a lot to take in. Just a little bit. What is a lot?

[00:21:38]Going to bed earlier is a big deal.

[00:21:42]What is your job? I asked her. Instead of going to bed at 11:30, as you currently do, try going to bed by 10:30. What kind of work is involved in that? That's a lot. That's why people start out like this: "No, there are so many tasks that I won't be able to handle them all." The problem is that you don't have the method. So here, I'm going to make a little "plim lily" moment, I want to invite you to the D program. The CD program is the beginning of the journey to super health. It's an organized, step-by-step method that will show you that it doesn't take much to do a little weight training this week, a little light running, a little of everything, and improve each week.

[00:22:37]This is Cend's method, folks, get ready.

[00:22:42]The sales team went crazy. I don't know how they're going to pay Proser's bills. They will download it. I can't tell you, but the program will have an unprecedented price, marking the true beginning of super health. I worked for about 2 years to make it perfect in this new format, which is what we're calling the new CD, because it wasn't a completely new recording. So it became simple, basic, and I'm glad the team managed to lower the price so more people could have access to it. So you're going to have to go through this whole process to develop your mental capacity.

[00:23:38]Here's a question that comes up frequently. I'll take this opportunity to respond. I am over 60 years old. Is it too late to build that brain protection? No.

[00:23:50]The older you get, the more damaged your neurons are.

[00:23:56]But if you don't yet have stage 2 Alzheimer's, you can recover.

[00:24:06]Does this mean that someone with early-stage Alzheimer's can recover? Yes you can. And it is urgent that he dedicate himself to this recovery.

[00:24:17]Those three people I mentioned, whom I met in Porto Alegre, two of them came to do the program because it was with me, but they were already very close, practically past the Cape of Good Hope. I no longer had a chance with them. And it was painful. I went along, and he came with his daughter, who was a doctor, and his wife; the three of them were working towards an in- person meeting. He couldn't do the exercises and also no longer had the minimum cognitive capacity to produce results. Another question people ask is: can I do the workout on an empty stomach?

[00:24:59]Won't I lose muscle? I have 48.8% muscle mass. That's not enough. I used to have 53% muscle mass. I need to gain 2 kg more than I weighed 10 years ago. Ten years ago, I was already fasting and I built 53% more muscle. In other words, where does this come from? The correct process involves exercising correctly, eating correctly, and taking supplements correctly. And I've been talking about all of this repeatedly here, in the free YouTube live streams. So, if you search, you'll find everything I've talked about. If you want support for a ridiculously cheap price, you say goodbye to signing up for the program. I noted here that registration is open, but there will be a promotion at the beginning of July, I don't know, maybe on July 8th there will be a huge promotion. Okay, then? Let's see. I think, I wasn't checking if there was a question.

[00:26:25]Giselda, that's not the topic here. You asked a question about medication for high blood pressure. I have never in my life, maybe back in college, studied medication for high blood pressure. So you didn't ask me the question. I am a scholar of health. I am a hyper-student of super health. I'm developing incredible processes for you, Giselda, to improve your health and stop taking medication. But I can't help you with medication.

[00:27:08]Gabriel, you have a problem. I wasn't going to talk about illness, but I'm not going to leave it at that. You have a problem that resulted in an acute loss of health as a consequence of medication. The only, and I'll tell you this, the only chance for you to reduce this bile spasm is by improving your health. So why does it mean that the more health improves, the less inflammation there is? The less inflammation there is, the more the blepharospasm decreases, reducing the stimulus for blepharospasm. Another thing, the more health improves, the more myucin is produced, but myucin will work on the muscles that are part of the eyelid to repair those muscles.

[00:28:02]Not that I know of, Marley. I mentioned cariatina, I have to respond. The tendency to develop herpes is associated with a decrease in immune capacity. The weaker your immune system, the more herpes you will get. Creatine increases muscle strength. The greater the muscle strength, the greater the immune capacity. Therefore, creatine is one of several resources that can combat and protect you from having these problems in the future.

[00:28:41]Nothing replaces melatonin, but I'm going to do the following. B atelier Bamaia, write down the link, the name called IGIA.

[00:28:56]H, y G. Ígia supplements. I created a formula that's described in the image as a formula for improving sleep. It doesn't have any; it's an open form, without any hormones like melatonin. It won't cause a headache. And that's what I take too, to calm my mind while I sleep. Formula for improving sleep from supplements.

[00:29:30]What should we eat? Lots of protein.

[00:29:34]Many. The more protein you eat, the healthier your body is. And if you eat too much protein, you'll have the benefit of eating less carbohydrate, because protein curbs your craving for carbohydrates. So, you have to eat a lot of protein, few carbohydrates, and healthy fats. This is what you have to eat. There are no more questions on Instagram. He did n't show up.

[00:30:26]Some questions like that came up. Let's see here.

[00:30:35]Irineu, I don't use ozone.

[00:30:40]I don't use anything that isn't natural.

[00:30:45]Ozone is a treatment therapy that integrative doctors advocate for improving health.

[00:30:58]I prefer to improve my health through natural resources. Ah, Adriana put the name here.

[00:31:05]Thank you, Adriana. Is is supplements.

[00:31:10][Snoring] Pedro Rodrigues, I want to improve my health to get rid of hypothyroidism.

[00:31:15]Enter the CD. I guarantee that if you apply the resources from the CD, you will greatly improve your health.

[00:31:26]Greatly improve your health. And this significant improvement in health can lead to a complete remission of hypothyroidism, allowing your thyroid gland to function again. Please understand that I didn't say I guarantee this will happen. What I'm saying is that, in my experience, I've seen dozens of people with hypothyroidism reverse their condition.

[00:31:59]Big hug, super good health, and see you on Wednesday.