The Daily Habits That Boost Brain Health & Prevent Cognitive Decline | Dr. William Li 

● Start the day with a cup or two of coffee, as it contains bioactives that are good for brain health, such as chlorogenic acid, which reduces inflammation in the brain. ● End the day with a cup of tea, specifically green tea, which has anti-inflammatory properties and can help calm the mind. ● Pay attention to metabolism throughout the day, and focus on eating good quality food, mostly plant-based, with healthy oils, nuts, and legumes. ● Stay active, with a baseline of at least a 30-minute brisk walk every day, to improve vascular health and reduce the risk of vascular dementia. ● Avoid drinking alcohol regularly, as it is a toxin that can kill brain cells. ● Avoid eating ultra-processed foods, as they can damage gut health and impact brain health. ● Avoid increasing the risk of stroke by limiting sodium intake and asking for low-sodium options when eating out. ● Prioritize good sleep hygiene, including avoiding screens for at least two hours before bedtime, to help the brain drain toxins and function better. ● Consider getting a sleep study if sleep apnea is suspected, as it can interfere with sleep and impact brain health. ● Get enough sleep to allow the brain's lymphatic system to drain toxins and maintain good brain health. ● Limit exposure to blue light before bedtime to improve sleep quality. Foods to eat: ● Coffee: Contains bioactives like chlorogenic acid and caffeine, which reduce inflammation, improve cognition, and increase focus. ● Tea (green, matcha, Wong, jasmine, black, pu, and Earl Grey): Contains polyphenols like EGCG, which lower inflammation, improve endothelial health, and reduce the risk of vascular dementia. ● Beans and legumes (white beans, kidney beans, red beans, Pinto beans, soybeans, chickpeas, and lentils): Activate metabolism and burn harmful body fat. ● Brassica vegetables (broccoli, kale, bok choy, cabbage, cauliflower, and Swiss chard) contain bioactives like sulforaphane, which activate brown fat and burn body fat. ● Onions and other alium vegetables (scallions, shallots, and garlic): Belong to a category that can activate brown fat and lower inflammation. ● Tree nuts (pecans, almonds, walnuts, cashews, macadamias, and pine nuts): Are a healthy source of fats and dietary fiber, good for gut health and brain health. ● Colorful, plant-based foods (red bell peppers, green peppers, orange and yellow peppers, and seasonal fruits): Contain bioactives that activate metabolism, burn harmful body fat, and are good for brain health. ● Water: Essential for preventing dehydration of the brain.

Start your Day with PRAYER! THANKING GOD ALMIGHTY FOR A NEW DAY! PRAISING GOD! GID BLESS YOU AND YOUR FAMILY!

Dr William Li is hands down one of the best health science communicators in the world. A master.

You do an excellent job of explaining all of this so we can actually understand it! Plus, your calming demeanor is such a gift and I appreciate it. I'm a fairly new subscriber and really finding your content helpful!

I have suffered from migraines most of my life. Recently, I noticed that if I drink coffee when I feel a migraine coming on, it will either ease or melt away.

You are a great Doctor. I'm a patient in the Royal Cornwall Hospital and I'm pointing you out to the (Royal Asian Nurses) here. Good work Dr. William Li

I think adding a Summary would help viewers.

I had bought me some matcha tea. It really taste good very smooth. It's very expensive $34.00 for 30gm. 1 ounce. On the can said grown in Japan and it's organic. I really appreciate you.❤

Thank you sooo much for sharing this diagnostic insights . God bless you even more, Dr.William Li.🙏🏻

In the morning I drink at least 2 cups of black coffee with no sugar or milk added after that I drink green tea throughout the day

I really appreciate your videos. I learn a lot from them. They help to keep me on the right path.

Dr. Lee, I absolutely enjoy all your videos I have been watching you represent world beacon of hope and health wellness ! You deserve my total respect for your unselfishness and kindness giving to mankind what we really need especially now a time of difficulty for many and instability. Salute ...!!!👏🏻💓

Love you, Dr. Li! Read Eat to Beat Disease last summer, and I just purchased Eat to Beat Your Diet. I’m sure it will be just as useful! Thanks for all your expertise, books and videos😊

You are correct doctor. Screen time before bed time always gives me trouble with sleep

Thank you Dr Lee for all of your lectures I respect you very much

You are sooo good Dr Li. Love to hear your great findings.

In addition to plastic water bottles and their shedding of plastic particulates....boiling water in a plastic jug / kettle is likely worse ! Use a glass or stainless steel one.

My nervous system is sympathetic. I have to drink coffee and green or macha tea before noon. They give me a lot of energy. But I love the results.!👍👍

I really enjoy listening to your videos. You’re very knowledgeable and you give great advice! Thank you!!!

Thank you very much grateful indeed

Thank you Dr. Li ! 💙💙💙🙏😁

Yes, we need good explanation to know exactly what to do when in difficulty

Hi Dr. William , have A blessed day. Thank you for sharing and teaching . May God bless you richly always. 💖👍✌️

Thank you for the great advise and all the helpful content. Really good description of all of the bioactive compounds and their effects on the the body systems.

Thank you Dr Li for sharing very important video ❤❤

❤ you are amazing. Thank you.

Actually i always hear people say 1 cup of coffee a day is enough but i drink more than a cup and even in the evening but it doesn’t affect my sleep.. Thank you Doc for discussing more and more info about health care ❤. Furthermore i think i also getting used drinking green tea before sleep.. God bless

One of your most helpful posts, ever!

Thank you Dr Li

I love coffee. Thank you for the green light… now i Will enjoy it more.❤

I'm Italian : we usually drink coffee at breakfast or lunch not at dinner.

Thanks Dr Li .. great video

Thank you

Thank YOU❤.From Lisboa,Portugal

GRACIAS DR I LOVED YOUR VIDEO!! Very knowledgeable ❤.

Thank you!

I like the way you deliver the important informations. Helpful and insightful indeed. Thank you very much.

Coffee and green tea make my heart beat fast even decaffeinated.

I as so happy to find you. You make sense, please continue.

Thanks for sharing God bless❤

Very important information, thanks Dr 🙏

I love dancing I dance almost 5 to 6 days a week

Thank u Sir Dr William Li

Great use of metaphors to make the health science easier to process and apply. Thank you.

I don't drink water but I drink mainly green tea

I always like to listen to your advice. Thanks doctor They are very valuable health information.

I wish decaffeinated tea and coffee got a little more attention in this video.

Thank you for another informative video! Really looking forward to learning about sleep hygiene!

Very good with bringing the circle back around to the topic twice :-).. Circle of Health

Thank you Dr Li for explaining the Coffee & Tea benefits 🙏🙏🙏

Dr Li, First I want to thank you for all the information you are giving on foods. Our main source of medicine rather than conventional. Question, is it pure coffee beans, ground coffee or instant coffee. Is there a difference?

Should (1) grassfed butter, besides dairy milk/cream, and (2) coconut cream in coffee be avoided to maximize absorption of the bioactives in coffee?

Your so helpful Doctor Li 💕 Thank you for sharing! Your healing so many little things with your good advice! 🕊🙏🏻🧂😇🇺🇸💪☕️ blessings! California here! Am happy to hear about ☕️ coffee. LOL🤪

Thank you Dr godbless my good healt boday, every morning I dringking coffe, Doc coffee is good healt my boday? Thank you so much Dr, william

33:32, near impossible to get water out of a bottle nowadays due to the cost for producers to manufacturer it . But we can transfer it to a bottle soon as we buy it

Thanks for another great video Dr. Li! One note, as a person who studied botany, chard is not a Brassica but a chenopod - the beet family. I don't know if it has much in the way of sulfuraphanes, but they are good to eat!

I have listened to many of your youtube lectures. I have learned alot from you. I have enjoyed your recipes for sallads to combat cancer. Your face and voice are so familiar so I feel like I know you. But you do not know me. I realize this. Today I listened to this particular one and I have reason to question your authority. I have not partaken of coffee, tea, alcohol, nor additivet drugs for the last 39 years. It is related to my religion and I believe it is revelation from on high. I would be interested to discuss this further with you at some future time.

Coffee and green tea keep me awake all night.

Thank you 😊😊😊😊❤💙🇺🇸💙

Thank you Dr. William Li

Thank you doctor ❤️

Thank you. Such good common sense. 👏

I can't end my day with a cup of tea, impossible, I already don't sleep much and with even a little caffeine I'm awake 24 hours.

Thanks

Thanks for sharing your knowledge

What about people with hypothyroidism who are not meant to drink caffeine? I actually love green tea but was told not to drink caffeine...thankyou so much

The dr li club, maybe a comm base of persons who have used this system to return themselves or others to greater homeostasis tipping point foods a beet up beet .l have bought and given away copies of you books to create and help Good work good practice and good health I have a useful system thankyou

Hey doc, why do internship overseers still think that a year of sleep deprivation is good for new doctors and their patients?

Eating dark chocolate also good having cafiene 🇵🇭🇺🇸

Dr Lee pl explain the best and worst ways to prepare cpffee

You got my bell at drink my coffee!

Dr. Li, is it also beneficial for my brain health if I drink unsweetened pure cacao & instead of putting sugar, I put a teaspoon of butter first thing in the morning?

Sir, coffee powder comes with chicori in different proportions (80-20, 70-30, 55-45), please kindly suggest which proportion is good for the purpose you have discussed, thanks !

Thanks 👍

Excelent, practical, usable information. Thank you so much Dr. Li. I have your book! One question, when you refer to salt...there´s salt, and there´s salt, as I have understood it. Comercial processed salt, thumbs down. Sea salt, Himalayan salt etc are full of a variety of beneficial minerals, much better for the body. What do you think?

Is decaf any good i am sensitive to caffeine

So no milk or cream in the coffee and obviously no sugar. I use a tablespoon of Carrie gold grass fed butter from Ireland . fresh ground organic coffee that I brew through a paper filter in a drip machine. I throw it in a blender and purée the butter and coffee it comes out frothy like a gourmet drink. So am I losing the benefits of coffee by putting butter in it?

Very informative, thank you! What are your thoughts on protein powder coffee drinks blended with oat or nut milks in the morning?

fresh newly brewed only drink it black no sugar just 1-2 cups/day not more. it is an stimulant.

What's your opinion on dr. Georgia Ede about ketogenic diet for mental health ? She recommended carnivore diet. Thanks

I get tremors and hyper acidity when I drink coffee. Only tea for me.

I drink coffee every day ❤

What other beverage could I drink actually herbal tea or water? I guess I don’t drink coffee and I don’t drink black tea are there I do like peppermint tea I do like ginger, tea, etc. stuff like that just no black tea or coffee

Drinking coffee before breakfast however causes glucose spikes, recommended after food

Also, what about adding milk?

Doctor, then pls tell me why the neurologist asked to stop the coffee when my mom was diagnosed with dementia?

Hi Dr Li, I do not like the taste of coffee but I want to get over it . Does it need to be black , organic coffee?

Dr. Li, I am a new fan btw. :) Do you recommend to buy any particular type of tea? Do you recommend loose tea or tea in a bag? Whats your recommendation?

Thank you for your valuable information. QUESTION begs which type of coffee and which type coffee beans???

With A Fib, I cannot tolerate coffee, even too much chocolate can affect me. Any suggestions?

Is coffee good for high blood pressure

Does cold brewed iced coffee have the same effect?

Say Coffee one more time

All has to come with warning. Coffee is good & before the advice is to check sensitivity to coffee & coffein. Green tea interacts with opiates medications & recreational opiates & can cause serotonin syndrome. Many people who are in pain taking opiates meds can take coffee, it is ok, feels good but green tea is different.

❤U am a Tea drinker for years..

What can someone use instead of coffee since they are allergic to coffee

Great stuff! Got the book and new one !

I used drinking boiled Water in an iron kettle. can it leads to excess iron deposit in the liver?

I have never been a coffee Drinker, and I put this to the test with 1 cup two three times a week..and i have to tell you.. unbelievable my brain fog gone.

I can't drink coffee or tea, it makes me unable to sleep well at night