7 Things that Can Pull You Out of Depression

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let’s talk about the seven things that can  pull you out of a depression now there’s a link between something called bdnf that stands for  brain derived neurotrophic factor and depression they found that there’s no chemical  in your body or blood test or whatever that can diagnose depression okay there’s no way  to diagnose that but they actually found that people that are depressed have low levels of this  bdnf so i’m going to talk about in this video and talk about how you can enhance it because  all the clinical trials that they try to inject this bdnf into the central nervous system have  failed the question is how can we enhance it i’m going to show you seven different ways  but let’s first talk about what is the bdnf it is basically fertilizer for the brain okay it  helps nerve growth it helps nerve differentiation so it helps to differentiate what these uh  stem cells or like pre-nerve cells turn into also bdnf helps support the maintenance of  the synapses between the nerves and so bdnf actually works in the synapse which is kind  of like the space between the two nerves so as they communicate they have a space to  actually go back and forth so the bdnf a message is sent and it gets received so the other part of  the nerve can then receive that communication and do what it’s supposed to so bdnf really helps  the brain in many different ways it helps improve your learning it helps your memory  it helps higher thinking it helps you think more clearly it helps you become more  mentally alert it decreases inflammation in the brain and it also helps the absorption of neural  transmitters like dopamine serotonin things that have a direct effect on your mood alright so  let’s talk about the seven things that you can do to increase this bdnf number one deep sleep  okay researchers found that sleep deprivation reduces bdnf so you need at least seven  hours of sleep and more importantly you need quality sleep recently i’m doing an experiment  on myself getting more sleep to see how i feel so i’m trying to get nine hours of sleep which  is really really hard so i think i’m close to it but man does that create an interesting effect  on my body i feel so much better when i get more sleep so i literally have to force myself to be in  bed because usually at 4:30 i’m like ready to go so i have to kind of just wait for a while and  then i fall back into sleep going through a rem sleep i wake up i go back into a rem sleep and i  do that like maybe three more times after 4:30. so sleep is very very important number two exercise  exercise is the fastest and most effective way to increase brain derived neurotrophic  factor all right next thing sunlight okay not just vitamin d but getting more sun  very very therapeutic in increasing bdnf all right number four intermittent fasting as well  as regular fasting like periodic prolonged fasting very very important they found that the  alternative day fasting where you’re doing 600 calories every other day can increase the bdnf  by 400 percent i think if you do every day fasting about 18 hours i think you’re going to see a huge  change in increasing bdnf all right next thing is low carb keto okay that can increase bdnf and  of course number six really is keto avoiding sugar but the action of avoiding sugar directly can help  you lose weight and as someone loses weight their bdnf increases and the last thing you can do to  increase your bdnf is start taking magnesium or eat foods that are high in magnesium like large  amounts of vegetables big salads because magnesium is a natural antidepressant and magnesium is not  just in greens it’s in pumpkin seeds too it’s pretty high in pumpkin seeds so you might want to  add those to your diet as well all right thanks for watching and i will see you in the next video  hey before you go if you’re benefiting from any of my content i would love to hear about your success  story please share it in the link down below