The biggest change in my life since I started One Thing for Me a Day is that I have become conscious of what I do and eat every day. I already learned that a high-carb diet causes weight gain. However, changing a diet is obviously not easy. To motivate myself to change, I turn to reading because knowledge fuels change. Dr. David Perlmutter, a renowned neurologist, explains the damaging impact of carbs on the brain.

Dr. Perlmutter suggests that humans need zero carbs. Carbs cause blood sugar to rise, which leads to obesity, diabetes, and even brain shrinkage. Overconsumption of carbs is the primary cause of brain disease, such as Alzheimer’s. High blood sugar also depletes neurotransmitters, such as serotonin, leading to depression and mental health issues. Another problem of carb overconsumption is glycation – sugar molecules’ bonding with protein. Glycation damages both the body and brain, aging the skin and deteriorating cognitive function. Simply put, high-carb diets can make us fatter, older, and less intelligent.

On the other hand, fat is the superfood for the brain. The brain consists of 70% fat, and 20% of brain weight is cholesterol. Cholesterol plays an essential role in the formation and growth of the myelin sheath, allowing for the brain to work efficiently. Due to its importance to brain function, the body produces up to 2000mg/dL of cholesterol a day. Ironically, high cholesterol is caused mainly by a cholesterol-restrictive diet. This is because our body overcompensates the lack of cholesterol by making more cholesterol than the body needs.

Here is the gist of the lifestyle tips to live smart that I learned from Dr. Perlmutter’s book, Grain Brain.

1. Cut down on carbs and sugar. Whole grain isn’t much healthier than other grains.
2. Eat more protein and healthy fat (e.g., olive oil) with veggies. High fiber veggies, such as spinach and broccoli, help prevent blood sugar spikes.
3. Do a 20-minute cardio exercise
4. Meditate
5. Learn constantly

After reading this book, I decided to move rye bread to the reward category in my diet. Instead of having it every day, I will let myself have rye bread as a reward if I stick to my One Thing for Me a Day for a week. One Thing for Me a Day has already made a positive change in my life. I go to bed with excitement, thinking about what I want to try the next day. The idea that I only need to do one thing for me a day lifts the pressure off me and gently nudges me to change. Morning meditation and exercise boosts my mood and optimizes my brain. I stay productive and positive throughout the day.