Gabriel Moraes
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gabrielhealth.bsky.social
Gabriel Moraes
@gabrielhealth.bsky.social
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🧬 Biomedical Scientist | Jiu-Jitsu Blue Belt 🔬 Decoding the science of health & performance 📚 For a healthier brain & body, read my articles https://healthsciencedec.substack.com/
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Blue light at night delays melatonin by 90 minutes.
Screens tell your brain it’s still daytime.
Music activates nearly every brain region.
It enhances memory, motor coordination, and emotional processing simultaneously.
Fasting triggers autophagy, the body’s cellular cleanup process.
Think of it as your cells taking out the trash.
The brain prefers consistency over intensity.
Daily 20-minute habits rewire faster than once-a-week marathons.
People who get morning sunlight sleep better at night.
It anchors your circadian rhythm and boosts evening melatonin.
A single workout boosts neurotransmitters like dopamine, serotonin, and endorphins.
That’s why movement instantly lifts mood.
Ways to increase serotonin (happy chemical) levels:
• Eating more tryptophan-containing foods
• Getting more sunlight
• Taking certain supplements
• Getting more exercise and lowering your stress level
Just imagining a workout can make you stronger.
In one study, people who only visualized contracting their muscles gained 35% more strength, without touching a weight.
Music literally synchronizes your brainwaves.
Rhythmic sound aligns neural oscillations, improving focus and memory retention.
Just 20 minutes in nature lowers cortisol and blood pressure measurably.
Your biology relaxes faster than your mind does.
People who regularly express gratitude have higher gray matter volume in the medial prefrontal cortex.
Thankfulness literally reshapes the brain.
Multitasking makes you slower, not faster.

When you switch between tasks, part of your brain stays stuck on what you were just doing.

This mental residue can cut your performance by 40%.

Key takeaway: give your full attention to one task at a time.
Your brain runs better on rhythm.
Sleep and wake times that repeat daily improve focus more than any supplement.
The worst time to scroll your phone is at night.
Blue light suppresses melatonin for hours, delaying your sleep and lowering sleep quality.
Your heart doesn’t beat in perfect rhythm, and that’s a good thing.
Heart rate variability (HRV) measures how adaptable your body is to stress.
Higher HRV = better recovery and longevity.
Broccoli activates your body’s natural detox system.
Compounds like sulforaphane trigger genes that help neutralize toxins and reduce inflammation.
Source: Stonehouse et al. (2013), American Journal of Clinical Nutrition.
Omega-3 increases brain processing speed

People who took omega-3 supplements for 12 weeks reacted faster and switched between tasks more easily.

Higher omega-3 levels correlate with better white matter integrity, the brain's information highways.
I've been reading flow state research this week.

When you're in the zone, your brain releases five chemicals at once: norepinephrine (focus), dopamine (motivation), anandamide (creativity), endorphins (pain relief), and serotonin (satisfaction).

No wonder it feels incredible.
Chronic stress physically shrinks your prefrontal cortex.

Prolonged cortisol exposure reduces gray matter volume in the prefrontal cortex, the region responsible for decision-making, focus, and emotional regulation.

The effect is measurable after just a few weeks of chronic stress.
Coffee doesn't give you energy, it just blocks the signal that you're tired.
Your brain on poor sleep is like trying to run software on 10% battery.