Part One

"Mastering Your Life"

After reading the preface and introduction you probably understand why this book, unlike most other books about losing weight and regaining strength and energy, first discusses how the brain and mind work.

Everything begins, ends and begins again in the head, brain and mind.

There's no rocket science, just straight forward information, giving you the insight that forms the foundation for establishing healthy lifestyle habits. The information explains how the brain, the most important part of the nervous system, processes the information it receives from our five senses seeing, hearing, feeling, tasting and smelling, and how you can guide your brain to process the information.

Welcome therefore to the title of this chapter "Mastering Your Life". Once you know how to master the processes in your brain, you'll become the conductor of your life and will be able to live your life the way you choose.

The secret to lasting success is to make the process fun, and that is precisely what happens when you know which buttons to push. Understanding how your brain, mind and body work and how they interact puts you in charge, and this feeling of being in control makes all the difference.

We'll start by looking at the hardware or anatomy of the nervous system, the organ system which controls every function of the human body, making it the first responsible for our physical and mental well-being.

Take your time to read through this information for it will come back when we cover the topics of healthy nutrition and safe and effective exercising in Parts Two and Three.

After reviewing the hardware, it's time to take a look at the software or programming of the mind. Here we arrive at the core of where the magic happens.

The mind houses our conscious and subconscious, the place where we process our thoughts and feelings, where we create our beliefs, habits and expectations, and ultimately our life.

Without aligning the processes that occur in our mind with the goals we pursue, achieving success will be unlikely. That's why 95 to 98 percent of the people who try to improve their health and quality of life through losing weight and regaining strength and energy, for instance, fail repeatedly.

I therefore recommend that you first make yourself familiar with Part One of this book "Mastering Your Life" and then dive into Parts Two and Three, "Eating for Life" and "Moving for Life".

I hope that you'll find it to be a fun and rewarding journey that will change your life for the better, for the rest of your life.

The Anatomy of the Nervous System

The nervous system's role and function is to continuously collect, process and store information about its internal and external states. The system is made of neurons or nerve cells and comprises the central nervous system, consisting of the brain and the spinal cord, and the peripheral nervous system, the vast network of nerves throughout the body, linking to the spinal cord and brain.

Neurons, see the image below, have three parts, a cell body or nucleus, dendrites or thread like structures surrounding the cell body for incoming signals and axons or nerve fibers, which are meant for outgoing signals and are connected to thousands of other neurons. These axons can vary in length from a millimeter to a meter.

The point where the axon of a neuron connects to the dendrite of another neuron is called a synapse. Every time we see, think, feel, imagine or remember something, electrical impulses coming from or going to the brain cause the release of neurotransmitters that transfer messages to cells of the body. These brain chemicals drive the impulses to the next neuron, part of a same specific pathway, at a speed of up to 250 miles or 400 kilometers per hour.

Through our DNA, repeated learning and experiencing, these electrical impulses create a chain of connections between neurons that form a pattern or pathway in the brain tissue. Because each neuron that becomes part of a pathway can become part of other pathways as well, the number of pathways that can be created is virtually limitless. This in turn makes the brain's ability to learn, remember and store information nearly endless.

Every time our mind remembers an experience triggered by words, phrases, sounds, smells, taste, pictures or touch, the connected neural pathway stored in the brain will be reactivated, making us act in accordance with that pathway.

The neurotransmitters responsible for driving electrical impulses along certain pathways enable movement or muscle actions, and initiate emotions, hunger, sleep, learning, arousal, alertness and memory.

Below follows a short and simple overview of the neurotransmitters and their main functions that are relevant for this book.

- Noradrenaline and norepinephrine, are released during acute stress, setting off the fight or flight response, meant to increase blood sugar levels, blood pressure and heart rate, and widening the airways and peripheral blood vessels.

- Serotonin is a mood-boosting neurotransmitter. When serotonin levels increase, you feel good about yourself, whereas low levels make you feel sad, depressed and lonely.

When you're feeling down, thinking back to a past success or about something you feel grateful for promotes the release of serotonin and will make you quickly feel better.

Serotonin also influences hunger. It gives you a satisfied feeling and therefore acts as a natural appetite suppressor. Keep your serotonin levels up and you'll find it easier to lose weight.

The nerve cells in the gut take care of the production of about 80 to 90 percent of this neurotransmitter, which explains its important role in digestion. Other functions of serotonin are regulating the sleep and wake cycle, pain control, arousal and promoting the function of other neurotransmitters.

Drugs such as ecstasy and LSD are known for causing an immense increase in serotonin levels.

- Gamma aminobutyric acid (GABA) is nature's version of valium. It decreases brain activity and produces a calming effect for clear thinking.

- Dopamine influences movement, mood, learning and focus/ attention. It drives our motivation to get things done. This neurotransmitter is released in anticipation of a new stimulus.

Dopamine is part of the brain's reward pathway that gives a reward in the form of feeling good for choosing activities that enhances the chance of survival as a species.

Think of activities fundamental to life such as eating, drinking, sex, shelter and the upbringing and caring for offspring. The feel good reward connected to the specific action stimulates someone to remember and repeat the associated action.

An example of dopamine's effect would be buying a DVD that you've been waiting to be released. Dopamine inundates your brain when you feel excited on your way to the store, and drops once you have the DVD in your hands and leave the store.

- Endorphins work like morphine. The name endorphin is a combination of endogenous morphine. Endogenous means produced within the body. Endorphins block pain, for instance during natural childbirth, but are also responsible for feelings of bliss and pleasure.

Endorphins take over where dopamine ends. Using the example about purchasing the DVD; endorphins are responsible for the feeling of pleasure when you watch the film. Another example is the feeling of satisfaction when having sex or eating a scrumptious meal.

- Anandamide, also known as the bliss compound blocks feelings of pain and depression. A deficiency of this neurotransmitter leads to stress and anxiety. Although endorphins are often associated with the bliss-like feeling endurance runners call a runners high, recent studies have shown that anandamide is probably more responsible for this effect than endorphins. The reason is that endorphins can't cross the blood-brain barrier, whereas anandamide can.

The Difference between Hormones and Neurotransmitters

Neurotransmitters send messages to cells of the body and so do hormones.

The difference between the two is the release mechanisms. Neurons produce neurotransmitters, which use the nervous system as a transmission mechanism, whereas the endocrine glands produce hormones, which use the blood stream as a transmission mechanism.

Due to the nature of the mechanisms, neurotransmitters act extremely fast whereas hormones act more slowly and can last from seconds to days.

Part One of the Central Nervous System, The Brain

The human brain consists of about 86 billion neurons or nerve cells, each capable of making 10,000 connections. The brain is 2 percent of the body's weight, consumes 20 to 30 percent of the daily calorie intake and consists in fact of three brains; the cortex, the limbic brain and the reptilian brain.

The Cerebrum or Cortex

The first brain is the cerebrum, or cortex, and is the largest of the three. It is linked to higher brain functions such as thought and action. It has four sections, called lobes, each with specific functions, such as the following:

Frontal lobe: problem solving, logic, intellect, reasoning, planning, movement and parts of speech

Parietal lobe: movement, recognition and orientation

Occipital lobe: vision

Temporal lobe (behind the temples, not visible on the image): hearing, speech and memory

The brain has two hemispheres or halves. The right hemisphere is linked to creativity and the left to logic. Both halves are connected by the corpus callosum, consisting of axons or nerve fibers or threadlike parts of a nerve cell that transport impulses form one cell to another.

The neocortex forms about 90 percent of the cerebrum and is considered to be the most recently evolved structure of the brain. Similar to any other part of the body, the brain needs time to fully develop and remains "under construction" till the age of approximately 25 in females and 28 in males. This pertains in particular to the areas for higher brain functions such as the neocortex where new tissue and connections are continuously added.

As an a-side line, this is why you can't really blame adolescents for their sometimes problem causing behavior, as the development of the parts of their brain connected to emotions, planning and decision making takes time.

The Limbic Brain

The second brain is the limbic, mammalian or emotional brain located below the cerebrum or cortex. It is the area of the brain that combines higher mental functions with primitive emotions and consists of four major parts.

The first part is the thalamus where almost all sensory information enters and is sent forth to the overlying cortex.

The second part is the hypothalamus, responsible for a number of functions such as controlling the pituitary gland or master gland. This gland regulates the thyroid gland which produces thyroxine and the adrenals that produce cortisol.

Other functions of the hypothalamus are regulating emotions, thirst, hunger, sleep/wake rhythms and the autonomic nervous system explained below.

The hypothalamus is also important for maintaining homeostasis, the state of balance in the body where all body functions occur smoothly and the demand for energy matches with the supply of energy.

Third part is the amygdala which comprises two clusters of nerve cells with the shape of almonds. They are involved in preparing the body for the fight and flight response and in storing of information, particularly those related to emergencies and emotional events. They also play a role in the development of extreme fear and storing long-term memories.

The fourth major part of the limbic brain is the hippocampus, important for learning, converting short term memory to long term memory and for registering information about the environment and the events we experience, real or imagined.

The amount of information that can be stored in the hippocampus is enormous. Studies have shown that London taxi drivers have an enlarged hippocampus due to spending years on committing the numerous streets to memory.

The hippocampus is very vulnerable to continuous stress. Stress and the related stress hormone cortisol can damage neurons which in turn can cause the hippocampus to shrink.

The Reptilian Brain

The third brain is the reptilian brain consisting of the cerebellum and the brainstem. The brainstem in turn consists of the midbrain, pons and medulla.

The cerebellum, also known as little brain and hindbrain, is associated with posture, balance and coordination of movement.

The brainstem regulates basic functions such as heartbeat, breathing, body temperature and blood pressure.

The reptilian brain is seen from an evolutionary viewpoint the oldest and most powerful of the three brains. It is an instinctive, primitive brain all reptiles, mammals and humans are equipped with.

Survival is the number one job of our brain and in particular of the reptilian brain. Because the reptilian brain works instinctively, we don't even need to think before we act to protect ourselves when we feel in danger or injured.

Examples of instinctive responses of the reptilian brain are attack or run, aggression, fear, anger, revenge, reproduction and territorial behavior.

Part Two of The Central Nervous System, The Spinal Cord

The second part of the central nervous system, the spinal cord, resides within the vertebral column. The main tasks of the vertebral column are providing stability and flexibility for movement, transmitting body weight and protecting the spinal cord.

The spinal cord is about 45 centimeters or 18 inches long in men and 43 centimeters or 17 inches long in women, runs from the base of the skull to the lower back and connects the brain through 31 pairs of spinal nerves with the peripheral nervous system.

The two functions of the spinal cord are providing a two way street for signals coming from and going to the brain and handling reflexes. To avoid delay, not the brain but the spinal cord regulates reflex actions. The brain analyzes and processes the event after the reflex.

The Peripheral Nervous System

The peripheral nervous system, see the image below, is the vast network of nerves throughout the body that carries information from within and outside the body to the spinal cord and brain and carries commands from the brain via the spinal cord to all parts of the body.

The peripheral nervous system divides into the somatic nervous system controlling the voluntary skeletal muscle contractions and the autonomic nervous system controlling the involuntary muscle contractions of blood vessels, smooth muscles, which are muscles that surround or are part of internal organs, cardiac muscles and the internal organs that make up the digestive system. The diagram below summarizes how the peripheral nervous system is organized.

The autonomic nervous system regulates the body's unconscious actions and consists of the sympathetic and the parasympathetic nervous system. They function in opposition to each other and work on the smooth muscles of the internal organs. When one system excites, the other inhibits.

It is the hypothalamus, part of the limbic brain that controls the autonomic nervous system.

Other names for parasympathetic nervous system are the rest and digest system or the feed and breed system. When this system dominates, the body is in a relaxed state where digestion and assimilation, healing, recovering and building of new body tissue can occur.

When the sympathetic nervous system dominates, the body is in a state of survival, also known as fight or flight. The secretion of stress hormones such as adrenaline and cortisol directs blood from the gut section to the arms and legs for running or fighting and to the brain for fast thinking. Blood vessels and airways widen, heart rate increases and blood pressure raises.

How the Automatic Nervous System Influences our Metabolism

Translated to our daily life it means that our mental state, relaxed, stressed or somewhere in between, determines which of the two systems dominates and whether the metabolic processes that occur in our body are either anabolic or catabolic.

Metabolism is the total of chemical processes that occur in the body necessary for growth, repair and maintenance of body tissue, to produce energy and to eliminate waste.