Morning can set the tone for the entire day. Natalia Bekhtereva has observed this for decades while studying the brain and nervous system.

This video features three simple breakfast foods that can support the body after age fifty.

🥣 Oatmeal—but only whole grain, requiring cooking. What are beta-glucans and how do they affect cholesterol and blood sugar? Why do instant oats work differently? How to cook and what to pair them with.

🥜 Walnuts—a source of plant-based omega-3s for the brain. What research says about the connection between nuts and cognitive function. Why moderate portions and slow chewing are important.

💧 Warm water before breakfast—why replenish fluids lost overnight? Can you add lemon and what does it do? Why water temperature is important.

Plus, a simple breathing practice for three to four minutes. How does the connection between breathing and the nervous system work? Why your state while eating affects digestion.

A sample morning plan from waking up to breakfast. What to do, in what order, and how long it takes.

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⚠️ ATTENTION! This channel is not a medical one! All recommendations are taken from open sources and are for informational purposes only. Before making any diet or lifestyle changes, consult your healthcare provider. Individual reactions to foods may vary.