[00:03] cognitive health that [music] starts to go in weird directions after 60 is just a luck thing. Like either your genetics are going to lead you there or not. Well, I'm here to tell you that the research is saying that is absolutely
[00:19] not [music] true. and that the most important part of avoiding cognitive important part of avoiding cognitive decline [music] or memory loss might be decline [music] or memory loss might be what you eat for breakfast. So, a 21
[00:32] study published in behavioral neurology looked at 2400 people that were over the looked at 2400 people that were over the age of 60. And they found that people who got a moderate, this wasn't even a large amount, a moderate amount of one
[00:48] specific brain nutrient specifically for breakfast scored better on memory and thinking tests than those who didn't get that nutrient. And that
[01:00] who didn't get that nutrient. And that nutrient is choline. And choline can be found in eggs. Eggs is one of the richest, easiest sources and is most likely in your refrigerator right now. So, on this video, I'm going to show you
[01:16] why eggs are the smartest food you can have for breakfast. I'm going to show you why the yolk matters, not just the the white. You don't want to avoid the I'm going to show you different types of eggs and what the different protein and
[01:31] choline amounts may be. And I'm going to show you an exact fivestep breakfast that protects your brain, your muscle, and your energy all at once. Sound like
[01:43] a plan? Let's dive in. Now, first, the choline cognition link. This is a big one. had a lot of fun reviewing this, researching this for you
[01:55] all for this video because what they found is that choline is a precursor for found is that choline is a precursor for a neurotransmitter called acetylcholine.
[02:07] Those of you who read age like a girl, I have a whole section on acetyloline in here. Acetyloline is our memory neurotransmitter. And what I learned in researching for age like a girl is that we stimulate
[02:23] age like a girl is that we stimulate acetylcholine when we tell stories. So I use this example a lot that my 86-year-old mom I often, as much as I don't always love it, but I often get her telling stories because in the
[02:37] stories and having to go into her memory bank, her brain has to make acetylcholine to be able to pull that memory out. But what happens if she doesn't have enough acetylcholine?
[02:51] As estrogen starts to go down through the years, it's very possible that her that you won't I mean estrogen stimulated acetylcholine, but you can backfill in by eating foods that are rich in choline. Get more choline into
[03:07] your diet and you will make more acetyloline. So, if you have a parent that has memory issues, you're having memory issues, you can't go into your memory bank to tell the story, we want to start to look at adding choline into
[03:23] your diet. So, one of the things that they noted in the study is that adults over 60 with moderate daily choline intake had lower odds of poor results on
[03:37] cognitive tests than those who didn't get enough choline. But the interesting thing is this isn't about getting as much choline as you can. What they actually were finding is that it's a moderate amount. A moderate amount that
[03:54] matters. So the second finding I bring you from the study is that more isn't always better. And if you hang out with me long enough here on my YouTube, you'll see that that's a common theme. I'm always giving you tools on how do
[04:08] you work with the body and the body likes homeostasis. It likes balance. It doesn't like excess. Even if it's excess is good. So
[04:21] the study proved this that the biggest benefit to cognitive health was moderate amounts of choline. Specifically, what they said is two to three eggs most
[04:35] mornings. This isn't even every morning. So, if you don't love eggs, maybe you could stomach a couple eggs a couple of days a week. Now, the second thing that the researchers found about choline is not just that it makes acetyloline, but
[04:51] not just that it makes acetyloline, but that it supports neuroplasticity. And neuroplasticity also goes away as we age. So neuroplasticity is your brain's ability to adapt to new information, to rewire
[05:06] itself, and to stay resilient. So you really rigid and they kind of get narrowminded. That's a lack of neuroplasticity. You know how maybe when you went through
[05:19] menopause, you started to notice you couldn't hold on to new information? That's a lack of neuroplasticity. And what this study found was that if you increase choline, you increase neuroplasticity
[05:34] and it supports neuroplastic. It supports the brain, neuroplastic. It supports the brain, basically the brain's ability to adapt and to stay resilient. So, if you're over 50 or you're 60 and 70 and you're
[05:48] really struggling with your ability to handle new information or new stressors, then I really want you to think about adding choline into your diet. Now, here's what I don't want you to do. Um, when you go to make the eggs, it you got
[06:04] to do the whole egg. This isn't about egg whites only and skip the yolk. That that's 70s, 1970s. That's old way of thinking. We now know the whole egg has all of the benefits, but it's the yolk that has the choline. So, let's make
[06:21] sure we do the whole egg. Second thing I want to be careful you don't fall prey want to be careful you don't fall prey to is we're talking about eating this miraculous food for breakfast. And I'll explain why here in a second. But if you
[06:34] start your day with cereal, with pastries, with juice, what ends up happening is you spike your blood sugar. And it that all as you age your brain doesn't know how to take all that glucose in. And so what ends up
[06:49] glucose in. And so what ends up happening is that it goes it causes mild brain inflammation. The worst thing you could do for The worst thing you could do for breakfast after 50 is to have a glass of
[07:01] orange juice with a bowl of cereal. It is a glucose bomb that will absolutely lead you to cognitive decline. So, let's get off of that kind of sugar fil
[07:16] sugarfilled breakfast. Okay. Third thing that I want you to be careful of is avoiding eggs because of cholesterol. This is an old fear. this I don't know when eggs needed a new PR agency way back when but eggs from uh the
[07:34] cholesterol in eggs doesn't equate to cholesterol in humans. You raise cholesterol the most by increasing sugar in your diet. It is not eggs. So that is
[07:47] in your diet. It is not eggs. So that is an outdated theory. Number four is that this happens to a lot of us in the health world is for breakfast we reach for a protein bar or we reach for a shake. Although those are really good,
[08:00] it doesn't have choline and we need to make sure we're getting that daily dose make sure we're getting that daily dose of choline. So, here's what you do. First, you're going to eat the whole egg and you're going to do two to three at a
[08:12] and you're going to do two to three at a time um on most mornings. So, this you can do if you need egg recipes. By the way, I'm so in love with eggs that I had my chefs in Eat Like a Girl um do a bunch of egg recipe. They're they're
[08:26] yummy. They're easy to make. So, if you're like, "Ah, eggs are boring and I don't know how I'm going to do it all." Um you know, there you've got everything from hard-boiled to softboiled to scrambled to poached. When
[08:40] I go out to eat, I always do a poached egg because I haven't mastered how to cook it in my house. But I really want you to think about doing eggs two to three most mornings. You can do them every morning. Um, they will absolutely
[08:54] not only give you that choline for neuroplasticity and acetylcholine. Um, neuroplasticity and acetylcholine. Um, but they act protein as I've brought you all here in many of my videos. Protein in the morning kills hunger. It sends a
[09:07] satiety signal to the brain and tells the brain that it's full. So, those of you that are working with food noise, that are struggling with too much hunger, start your day with protein. The research is profound. I did a whole
[09:20] video on it. So, make sure you watch that video because I did a whole thing about breakfast and what to put together at breakfast to kill the food noise. Step number two, when you make your eggs, I do this all the time, and it's
[09:34] gonna sound crazy, but I do it all the time, and it really works, is drizzle time, and it really works, is drizzle your eggs with a good healthy fat. So, I love to surf in the morning. It's my passion. I go out and surf. I come home
[09:48] and I usually make soft-boiled eggs. Those are my favorite. I take a couple softbo-dile eggs, I put them on some micro greens, and then I drizzle them with olive oil. a high quality olive oil. My favorite is Fresh Press Olive
[10:03] Oil Club. You can get discounts if you look down in the notes. That's my favorite. They It smells so so fresh and smells really good. High polyphenols. smells really good. High polyphenols. So, it is all a high quality oil is like
[10:16] a supplement. It's not This isn't just a yummy taste, but the fat will help to stabilize your blood sugar. It adds more polyphenols to that extra choline that
[10:28] you're getting. And it can really between the protein and the fat. It can protect muscle mass. And muscle mass is really important because as you as you decline, as you age, you decline, your muscle mass declines. And the decline
[10:44] muscle mass declines. And the decline becomes more noticeable after 60. And research on olive oil is that one of the parts of olive oil that's so beneficial parts of olive oil that's so beneficial is its phenolytic compounds which um
[10:59] is its phenolytic compounds which um supports muscle building. So check this combo that I just told you is that you've got the choline in the egg. You're getting that extra protein. You've got the fiber that is going to
[11:12] help with the GLP1 production that we've been talking about here. And then you've got the olive oil on top. So you're killing hunger, you're supporting better better brain health, and you're protecting muscles so that they don't
[11:28] start to wear down as you age in one meal. And I this is my meal most mornings. That is the combination that I do. Okay. Number three that I want step
[11:40] around these eggs that I want you to do is I want you to choose quality protein over just quantity. So I want you to look at cage-free eggs. Um when you
[11:53] crack an egg open, the yolk should be a bright orange. If it is a watery yellow, bright orange. If it is a watery yellow, there's a good chance that that egg doesn't have as many nutrients in it. But a cage-free egg that comes from a
[12:08] regenerative farm from a chicken that gets to roam free actually is going to gets to roam free actually is going to have more nutrients in it. So, one chicken egg has about six grams of protein in it and a ton of choline
[12:22] protein in it and a ton of choline inside of it. Um, if you even swap to a duck egg, this is my new favorite. Any duck egg fans? Put it in the comments here. But if you change it to a duck egg, a duck egg has a bigger yolk, so it
[12:37] has more choline and it has nine grams of protein. So the quality of the egg absolutely matters when it is that weak yellow color, when it's small, uh not as
[12:50] many nutrients. I personally go to a farmers market, my local farmers market, and that's where I get all of my my eggs from. And yeah, it's a phenomenal from. And yeah, it's a phenomenal breakfast. Okay, step number four is
[13:05] that when you start to build your breakfast, you're going to start with protein. And this this video is on eggs, but if you want to do sausage or ham or, you know, any other protein. If you like a protein sh drink, you could have your
[13:19] in there, or you could do two hard-boiled eggs and some protein drink. But what the research shows is a higher protein breakfast keeps you fuller
[13:31] longer, which matters as we age because when your appetite signals become less reliable as you age, what happens is you need that protein to be able to
[13:43] stabilize hunger. And there was a randomized trial in healthy adult old older adults that found a very high protein breakfast suppressed a your protein breakfast suppressed a your appetite significantly more than a low
[13:59] calorie moderate protein amount. Remember all those yogurts we used to buy the yo plays and they had all these ridiculous colors in them and they were sweet. We'd have them for breakfast um and they would say lowfat. Well, that
[14:16] was like the worst thing we could be eating. So, it's like no low fat means high sugar, high chemicals. In those situation, low fat because low fat doesn't taste good, they have to add things in so that they can make it
[14:32] palatable for your taste buds. Now, the interesting thing about a high protein breakfast is that the satiety signals kick in within 30 minutes.
[14:44] So, if you're running out the door, grab a couple hard-boiled eggs, eat them when you get to your desk or have eat them before you go out because within 30 minutes, you're not going to be hungry. And again, I'll leave a link for this
[15:00] because this study on protein in the morning and and and here's some numbers for you because a lot of you love the numbers. It was a study done in the Jerry in a journal called geriatrics and it said a very high protein breakfast
[15:14] it said a very high protein breakfast suppressed which was 62 grams. That's a lot of protein but a 62 gram protein breakfast suppressed appetite more than a low calorie high protein breakfast that was only 30 grams. So that you'd
[15:30] have to eat a lot. I mean, that's a lot of eggs, but you could do scrambled eggs with a protein drink, so you're actually getting that extra extra protein in. Sometimes I like to do a grass-fed sausage so I get extra protein. So, if
[15:44] you're really trying to get that cognition and the neuroplastic cognition and the neuroplastic plasticity amped up, I highly recommend that you really might have to bring in some other protein sources to hit that
[15:57] 62 gram mark. Step number five that you can start doing is I really encourage can start doing is I really encourage you to start making every single day a proteinrich breakfast. So whether it's eggs, whether it's the other things
[16:11] we've talked about, but the studies on the biggest brain benefit showed up in people who got a moderate amount of choline consistently. So if you just heard that 62 gram comment and you're like, "Oh my god, I
[16:25] don't even know how I'm ever going to get P up to 62." then then keep it at, you know, if you can get 40 grams, but do it consistently. It works when you start to do this consistently. Um, I've been teaching you all how to fast. I
[16:40] have a lot of great videos on it for insulin sensitivity, for bringing down hemoglobin A1C, and I'm now convinced more than ever that one of the best ways more than ever that one of the best ways to improve your uh hunger and your
[16:54] metabolism is to always break your fast with protein. So, a really good interesting combo would be to stop eating at like four or five at night. Then when you start, you go to bed at hopefully 9 or 10 and then you wake up
[17:09] in the morning and then you're having this this amazing proteinrich breakfast that's packed with choline and you're killing your hunger hormones right off the bat at the beginning of the day. If you do this, put it in the comments
[17:23] because I want others to see that this is very doable. It's easy and you can get the result. I'm not an anomaly. I'm just somebody who's read a lot of research and I apply it to myself. Here are your five quick steps that I
[17:37] recommend. Go ahead and open up your fridge right now. Go and look at in there. Is there eggs? If you came to my house right now, if you came to my house at any point in time, there are always eggs in the refrigerator because it is
[17:50] my go-to. So, let's make sure just if you don't buy eggs regularly, get in the hab of it. You want to you want to open that door and see that right away that those eggs are right there. Okay. Second thing you can do is right now, depending
[18:03] on when you're watching this video, go boil six eggs. Go ahead and just make wanting a snack and you're not sure what you want, just you can pull a hard-boiled egg out and undo it and it's perfectly ready for you. So sometimes
[18:19] the hurdle with eggs is like, "Oh, we got to cook it. I don't know how I want got to cook it. I don't know how I want it." Okay, let's start by having it ready for you in a hard-boiled egg format. Okay, quick step number three.
[18:33] Put olive oil on your countertop. We talked about the phenolytic compound of it, how that preserves muscle. I put all I put fresh press olive oil. It is my I put fresh press olive oil. It is my go-to. I put it on every single meal and
[18:48] it is on my countertop. If you see eggs in your refrigerator, if you see olive oil on your countertop, that is that's a that your brain will go, "Oh, I should you don't see it, you're going to forget it. Okay? And then quick step number
[19:05] it. Okay? And then quick step number four is that you are going to look at naming your breakfast. Name the breakfast you're replacing. So, write it down. Say it out loud. The cereal, the toast, the juice. You're not adding a
[19:18] toast, the juice. You're not adding a new breakfast. you're swapping one out. So all of the cereal, the orange juice, all those things that I've been talking about that you might like just let's just swap it out. I call it a lateral
[19:31] change. Start to make more lateral changes where you're not depriving yourself. You're not saying I'm not saying skip breakfast, but what I am saying is we are going to swap our old breakfast out for our new breakfast.
[19:45] What I want to know from you all is what new breakfast are you swapping out? Quick step number five is I want you to do a 30-day egg challenge. If you made it this far in the video, I want you to do a 30-day egg challenge. Have two to
[19:59] do a 30-day egg challenge. Have two to three eggs every day for 30 days and have it for breakfast and then come back to this video and tell me exactly what to this video and tell me exactly what you notice. So, 30 days. Who's doing the
[20:11] 30-day challenge with me? Eggs are literally miraculous. They are so healthy for us. We just have to get them on our radar. We have to start to find new ways to cook them. We've got to understand their how incredibly healthy
[20:25] for they are. And I hope this video absolutely did did that. So, as always, you are in control of your health. You were born to heal and I hope these videos are helping you. If this helped, don't stop here. Click on the next video
[20:41] don't stop here. Click on the next video and let's see what you find