Dr. Eric Berg DC’s 5X Brain Cell Regeneration Tips

Dr. Eric Berg DC debunks the myth that our brain cells don’t regenerate, explaining how the rate of regeneration impacts cognitive function as we age. In his YouTube video, “5X Your BRAIN CELLS,” Dr. Berg shares tips on how to increase nerve cell regeneration by a factor of five, based on both animal and human research.

Exercise and Brain Health: The Oxygen Connection

Dr. Berg emphasizes that regular, consistent exercise is the most critical factor in enhancing brain health and preventing atrophy. Aerobic exercise, which increases oxygen intake, is especially beneficial. Mixing up different exercise types, such as high-intensity workouts and long walks, can be ideal.

Fasting for Brain Function

Intermittent fasting and periodic prolonged fasting can stimulate factors that help grow and repair brain function. Dr. Berg recommends two meals a day with a fasting period of at least 16 to 18 hours.

Cold and Heat Therapy

Cold therapy, such as ice baths or cold showers, can stimulate nerve cell regrowth. Heat therapy, like saunas or hot showers, can also be beneficial, but not as potent as cold therapy.

Nutritional Support for Brain Health

  • Omega-3 fatty acids, found in fish oil or cod liver oil, can stimulate brain growth.
  • Avoid oxidized, heated vegetable oils and instead use stable saturated fats like coconut oil, lard, or butter for cooking.
  • A low-carb diet can help reduce oxidation in the brain.
  • Vitamin B1 (thiamine) can help reduce inflammation in the brain and support stress relief.
  • Probiotics from fermented foods, sauerkraut, and diverse vegetables can support gut health, which in turn benefits brain health.
  • Exposure to sunlight provides infrared energy and vitamin D, both of which support brain function.
  • Plant-based phytonutrients, such as quercetin, turmeric, and green tea, can support brain health.
  • Foods high in choline, like egg yolks, organ meats, and fish, provide raw material for acetylcholine, a neurotransmitter essential for brain function.
  • Grass-fed animal products are more anti-inflammatory than grain-fed ones due to their omega-6 to omega-3 ratios.

Sleep, Caffeine, and Other Brain Health Factors

  • Sufficient sleep and sleep quality are crucial for nerve cell regeneration.
  • Moderate caffeine intake from coffee can be beneficial due to polyphenols, but excessive amounts can be harmful.
  • Zinc is a key nutrient for brain function, especially in the hippocampus, as it is involved in various enzymes.


Dr. Eric Berg DC‘s insights and advice offer practical ways to enhance brain health and cognitive function. By incorporating these tips into your lifestyle, you can support brain cell regeneration and maintain a sharp mind as you age. To learn more, check out Dr. Berg’s video:


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