All Things Thiccc Tips

The MECH Plan: Neurodegenerative Prevention Design

Wed, 29 Oct 2025 00:35:54 GMT

MECH: Mindful Execution for Cognitive Health

The average age that neurodegenerative diseases present themselves is 72 years for Alzheimer's, and 60 years for Parkinson’s. It was been reported that these diseases will affect double the amount of people aged 60 and older in the next 35 years. Both lifestyle choices and diet factors have accounted for at least 70% of effects leading to neurodegenerative diseases while genetics only account for 35% (Wyss-Coray, 2016). It has been shown that the earlier the prevention, the lower the risk for developing neurodegenerative diseases. Interventions as early as 8 years prior to the average diagnosis can reduce the risk of developing neurological diseases by 17% each year.

This is why I've suggested a plan called the MECH plan. The MECH plan stands for Mindful Execution for Cognitive Health. It takes both diet and lifestyle factors into consideration, suggesting a diet and lifestyle plan that is best implemented as early as possible for the best outcome. The MECH plan can be the answer to spending more time with our loved ones instead of helping find treatment for their neurological disease.

A diet full of fruits, vegetables, and healthy fats is the best way to prevent cognitive decline. 50% of the diet should include fruits and vegetables, while lean protein should be 25%. The diet plan included in the MECH plan consists of vegetables, focusing on dark leafy greens which provide Vitamin K, Lutein, Folate, and beta carotene. These nutrients help slow cognitive decline (Jennings, 2021). One serving a day has shown lower brain aging but 6 servings weekly will give maximum benefits.

Fruits included in the MECH diet focus mainly on blueberries and oranges. Blueberries contain antioxidants that help improve communication between brain cells. A study showed that consumption of blueberries had the slowest rate of cognitive decline (Mayo Clinic, 2019). One cup of blueberries daily is part of the MECH diet. Oranges are also beneficial because of their high levels of Vitamin C. The Vitamin C helps fight free radicals that damage brain cells and protects against depression, schizophrenia, and Alzheimer’s (Jennings, 2021). One orange a day has enough Vitamin C to support brain health and should be included in the MECH diet. Other foods that have the same effect are bell peppers, guava, kiwi, tomatoes, and strawberries.

Healthy fats are also an important ingredient for memory, learning, and overall brain health. For protein and fat sources, fatty fish to include salmon, tuna, and herring are important due to their high levels of Omega-3 vitamins. These fatty acids contribute to 60% of fat in the brain which helps with building nerve cells, learning, and memory and hep ward of cognitive diseases (Jennings, 2021). The diet should include 8 ounces of fish weekly. If fish cannot be consumed, at least three servings a week should come from beans, legumes, lentils, and soy as they are other sources of protein. If more protein is needed, increase the amount to two servings daily. Eggs are also a great source of protein and choline. Choline is important as it aids in creating neurotransmitters that regulate mood and memory (Jennings, 2021). Eating 4 eggs a day is recommended on the MECH diet. Red meat should be avoided if possible or eaten sparingly.

Using other fatty sources like avocado and extra virgin olive oil or nuts and seeds is a way to get those healthy fats in the MECH diet. A study in 2014 showed that women who ate nuts regularly over the course of several years showed a sharper memory (Jennings, 2021). The MECH diet recommends at least two teaspoons of nuts daily.

Many diets state that caffeine is bad for consumption. While that might be true in larger amounts, caffeine found in green tea and coffee contain antioxidants that support brain health. Drinking 3-4 cups of coffee daily has been linked to a reduction of neurological diseases (Jennings, 2021).

Finally, while desserts are a staple at the end of mealtime, staying away from sugary, processed foods can aid in brain health. Dark chocolate is one dessert option as it contains caffeine and flavonoids which aid in memory and learning (Jennings, 2021). The MECH diet recommends 1-2 ounces.

While the MECH diet support brain health, sleep, exercise, and maintaining a health weight are also important factors. Getting enough sleep supports brain function and mental recovery to include attention and concentration, problem solving, emotional processing, and judgement (Suni, 2022). Getting 7-9 hours of sleep a night will improve brain health.

Excess body weight is a big contributor to Alzheimer’s disease and stroke because of the high amounts of visceral fat. Studies have shown that individuals with excess fatty tissue scored lower in cognitive speed tests (Segovia et al., 2019). Exercise stimulates physiological changes and can encourage growth factors which aid in creating new brain cells. 150 minutes a week is recommended while two those days being muscle strength focused. With all these lifestyle factors put in place, weight and brain health can improve.

It has been proven that lifestyle factors like diet, exercise, sleep, and weight can have a huge impact on cognitive health. Taking that information and making changes in those lifestyle factors to support cognitive health is key when fighting this disease. The MECH diet was created using that research and ensuring that prime interventions were included to effectively support cognitive health. Early intervention is also important because the earlier these lifestyle factors are implemented, the better the outcome.

- The Thiccc Trainer

Disclaimer: I am not a doctor, registered dietitian, or licensed clinical nutritionist. The information in this post is based on research and is provided for general education only. It should not be used to diagnose, treat, or prevent any condition, and it may not be appropriate for your individual needs. Please speak with your physician or a registered dietitian before making any changes to your nutrition, training plan, or lifestyle.

Wellness Guide

sites@tailorbrands.com — Tue, 10 Jan 2023 12:38:31 GMT

What comes to mind when you hear the word Wellness? Is it "gym", "nutrition", or maybe "meditation"?

Wellness is an act of practicing healthy habits on a daily basis to achieve better physical and mental outcomes. Essentially, instead of surviving, you are thriving! (insert badass attitude with finger snap) But, did you know that Wellness has six dimensions?

yup, 6

The six dimensions are Emotional , Occupational , Physical , Social , Intellectual , and Spiritual . Taking care of all of these dimensions in our lives will help us to build a a sense of fulfillment.

Emotional inspires a sense of inner calm, relaxation, and inner strength. This dimension will remind us to stay positive, smile, practice mindfulness, learn from our mistakes, ask help if we need it, and remember that life is full of ups and downs. Ways to practice this dimension include sleep hygiene, regularly physical activity, building a network of support, setting your priorities, showing yourself compassion, and taking mandatory relaxation time!

Occupational encourages us to carefully consider our career opportunities throughout life. Personal satisfaction and that feeling of purpose can lead to high levels of occupational wellness. Although work is "work", taking time to explore different opportunities that focus on those tasks and skills that will lead to greater enjoyment and that sense of fulfillment are necessary. Ways to practice this dimension include seeking out motivating and interesting work, understanding the balance in work and pleasure, finding ways to work in your personal learning style, and continue to find passion by feeling inspired and challenged!

Physical encompasses a sense of respect and responsibility for taking care of our bodies and promoting that optimal health throughout our life. Overall physical wellness encourages us to find a balance in physical activity, exercise, rest, nutrition, mental health, and well-being. Ways to practice this dimension include commiting to a healthy diet, drinking plenty of water, getting plenty of sleep, moving more, and of course relaxing!

Social refers to our ability to form and maintain relationships with others. Isolation can lead to negative emotions, however a social network helps develop that positive life mentality, especially when life gets challenging. Learn to build those healthy, nurturing, supportive relationships to a high degree. This dimension can also help improve emotional wellness. Ways to practice this dimension include recognizing how other influence you, sharing your honest feelings, listen to others without judgement, avoid those critical, angry outbursts, and surround yourself with good, honest people!

Intellectual encourages people to never stop learning and engaging in creating and mentally stimulating activities. This can include participating in activities that expand knowledge and skills across academic, cultural, community, and personal pursuits. This can foster a greater sense of fulfillment and help improve both emotional and occupational wellness. Ways to practice this dimension can include developing a good study skill and time management, challenge yourself to work through an issue, practice critical thinking, pick up new hobbies, and expose those amazing ideas with the world!

Spiritual is often the least understood dimension. Most people associate it with religion, however it is more than that. It is personal faith in finding something that deepens feelings and improves the sense of belonging and peace with oneself and with the world. A person's spiritual wellness can be religious faith, personal values, moral beliefs, or a general acceptance of a mind-body-spirit connection. It helps create a sense of a more meaningful purpose in life. Ways to practice this dimension include staying connected with a likeminded community, meditate, journal, focus on your hobbies, and spend some time alone in nature!

Make YOU a priority and achieve that OPTIMAL level of health. Your health is YOUR responsibility.

...Plus we only have one body, so take care of it! :)

Supplements

sites@tailorbrands.com — Mon, 01 Jul 2019 11:37:25 GMT

Green Tea Supplements: Buy or Bye?

Green tea fat burner is a weight loss supplement made by a California-based company called Applied Nutrition. It is a combination of green tea and caffeine. According to the parent company, it has been claimed to:

- increase calorie burning by thermogenesis

- kick-starts the fat burning ability with fat oxidation

- supply powerful antioxidant protection

- with low-calorie diet, it helps achieve weight loss goals

- wide variety of health promoting nutrients, to include superior levels of EGCG

It is proposed that it contains herbal ingredients that can boost fat burning. It does claim that it can aid in weight loss if the individual burns more calories than they consume. It also claims that the caffeine in the pill can help the body burn more calories as it helps kick up one’s metabolism. Combining the catechin in green tea and the caffeine can help maintain weight after the pounds drop off.

Green tea fat burning pills are made with antioxidants called catechins which can burn fat. (Sencha Tea Bar, 2020). Usually, green tea pills are used for weight loss, but has been shown to aid in health to include protecting against heart disease, prevent oxidative stress and defend against neurological diseases, can lower blood sugar, and can boost liver functions. Professor Yun Bai from the Third Military Medical University in China states that there is plenty of scientific evidence that shows that green tea can help prevent cardiovascular diseases as well as can impact cellular mechanisms in the brain. EGCG, epigallocate-chin-3 gallate, is a key property in green tea which can improve cognitive function by impacting neuron cells (Yanyan et al, 2012). This can aid in prevention of Alzheimer’s and Parkinson’s disease. Green tea also protects against heart disease as it includes anti-inflammation properties that can prevent high blood pressure. Green tea also helps to balance total cholesterol levels by increasing the healthy cholesterol known as HDL cholesterol (Zheng et al, 2011). Although there are a multitude of health benefits with green tea pills, there are also some side effects that come mostly with taking too much green tea. Green tea pills do contain caffeine which, if taking too much of, can cause dizziness and nausea. Side effects of caffeine toxicity can include heartburn, tremors, and irregular heartbeat. Green tea pills can also be toxic to the body in excess amounts, with 10-20 grams of green tea being fatal. (Sencha Tea Bar, 2020).

Between the two types of information sources, both seem to have most of the same information given. In source one, the claim was that it has plenty of health benefits from the green tea pills. It states it contains high levels of EGCG as well as other ingredients that aid in oxidation and fat burning. The second set of sources puts evidence-based information to the green tea pills benefits. This evidence-based information does match to the health claim from the first set of sources. They also did match with the negative effects of taking the green tea pills to include the potential of side effects associated with too much caffeine intake. Both claim that too much caffeine can be harmful to the consumer.

References

Applied Nutrition. (n.d.). Green tea fat burner. Applied Nutrition. https://appliednutrition.com/products/green-tea-fat-burner-90-count.

Sencha Tea Bar. (2020, December 20). The health benefits and side effects of green tea pills explained. Sencha Tea Bar. https://senchateabar.com/blogs/blog/green-tea-pills .

Yanyan Wang, Maoquan Li, Xueqing Xu, Min Song, Huansheng Tao, Yun Bai. Green tea epigallocatechin-3-gallate (EGCG) promotes neural progenitor cell proliferation and sonic hedgehog pathway activation during adult hippocampal neurogenesis . Molecular Nutrition & Food Research, 2012; 56 (8): 1292 DOI: 10.1002/mnfr.201200035

Zheng, X.-X., Li, S.-H., Liu, X.-X., Hui, R., & Huang, X.-H. (2011, August). Green tea intake Lowers fasting serum total and LDL cholesterol in adults: A meta-analysis of 14 randomized controlled trials. The American journal of clinical nutrition. https://pubmed.ncbi.nlm.nih.gov/21715508/.