Brain health is where the brain functions with the capacity for proper cognitive, sensory, motor, behavioral, emotional, and social interactions at the highest levels.

The Pillars of Brain Health:

  • Regular exercise improves blood flow, memory and stimulates proper chemical changes.
  • Foods rich in antioxidants prevent oxidation.
  • Sleep, meditation and managing stress to reduce a buildup of beta-amyloid plaque.
  • Mental exercises and staying mentally active promote new brain cells.
  • Having an active social life, connection with others, and having stimulating conversations.
  • Take key nutrients and natural tonics found in herbs and nutritional supplements.
  • Medications/Pharmacology

The Goal:

  1. Cure, prevent and slow cellular degeneration, assist cellular regeneration by increasing oxygen intake and releasing carbon dioxide, and bring sufficient blood and nutrients to the brain and body.
  2. Optimize and improve functions of the mind and body. Provide materials for rejuvenation and regeneration. Slow brain cell degenerative progression, cure existing conditions of brain cell and prevent brain cell degeneration.

The key to brain function are chemical messengers called neurotransmitters.

There are hundreds of neurotransmitters. The following are important for brain health and longevity.

GABA (gamma-amino butyric acid) – a relaxing and calming nutrient especially for an overactive mind, aids in sleep.

DOPAMINE – Controls physical movement, improves mood, burns fat, increases sex drive, and promotes longevity of body and mind, energizer, and stimulates the pituitary gland to secrete human growth hormone, Is important for the immune system.

EPINEPHRINE – Drives the “fight or flight” response. Motivates and stimulates.

NOREPINEPHRINE – Elevates mood, supplies energy, gives us vivid memories of events of life. Norepinephrine elevates mood, supplies energy and optimism, helps us to remember exciting and traumatic events.

ENDORPHINS – Stimulate interest, focus, and concentration. Released in response to any significant physical or emotional stress to relieve pain or anxiety.

ACETYLCHOLINE – improves memory, cognitive function, primary for concentration, thought and happiness. Promotes the transmission of nerve impulses.

SEROTONIN – Improves mood, and controls sensitivity to pain. Serotonin is the ‘feel good’ neuro-transmitter, controls pain sensitivity and helps restful sleep.

MELATONIN – Keeps you in tune with the cycles of nature. Controls the circadian rhythms that are linked to sleep and waking, eating and drinking, sexual activity and fertility. influences the fetus in the womb for its growth and development, puberty, and when the body is preparing for later life, aging, and death. Chemically related to the neurotransmitter serotonin. Powerful antioxidant. An important neurotransmitter for the elevation of higher consciousness.

Brain Longevity Food Guidelines

  • Eat a balanced acid/alkaline food program. 80% alkaline food, 20% acid food.
  • Eat proteins at the beginning of the meal, and pay attention to proper food combinations.
  • Eat healthy fats.
  • Eat a food program according to your body type and the amount of energy required for daily output.
  • Eat for nutritional value.
  • Eat simple and locally grown organic foods.
  • Eat to maintain proper blood sugar levels.

The best brain fuel foods are slow-released fats and complex carbohydrates.

The primary building blocks for all body cells, from hair to muscles to enzymes and hormones, and the source of neurotransmitters, are proteins. A proper balance of amino acids determines the quality of a protein.

Essential fatty acids produce hormones called eicosanoids which are necessary for many of the chemical processes within the brain and body.

Heal the microbiome and if needed a leaky gut. The gut-brain axis is important for mental/emotional health and the proper working of the brain and its faculties.

Brain Foodsbelow are listed some food staples that nourish our brain and promote brain cell regeneration.

  • Turmeric – essential in cancer, and Alzheimer’s disease prevention. Best combined with Vitamin D3, reduces beta-amyloid proteins.
  • Ginger – has cancer-preventative properties, mitigates chemical toxicity, alleviates nausea, migraines, lowers inflammation, is an antioxidant and is anti-inflammatory.
  • Fresh Herbs and Spices – benefit the central nervous system, decelerate the aging process, reduce inflammation, protect against aches and pains, improve digestion
  • Rosemary – brain booster that enhances cognition, improves memory, and sensory awareness.
  • Coffee – high in antioxidants. 1 cup before noon may impair dementia and cognitive decline.
  • Green Tea – more beneficial than coffee. Reduces oxidative stress, feeds the microbiome and slows the aging process. The best is Matcha tea. Black tea to a smaller degree also.
  • Lion’s Mane Mushroom – Lion’s Mane tea boosts memory, creativity, and attention span, enhances concentration, is a powerful brain regenerative, encourages neuroplasticity and releases nerve growth factor, supports the nervous system. The mushroom itself is delicious.
  • Walnut – Contains Omega-3 fatty acids essential for the brain, boosts cognition, high in antioxidants, may increase health span and enhances motor functioning in aging.
  • Ginkgo Biloba – improves memory and cognition, protects neurons from oxidation, improves microcirculation in the brain, reduces platelet aggregation, and encourages regeneration.
  • Cannabidiol – neuroprotective properties.
  • Coconut oil – easily digestible fat boosts brain metabolism and gives a quick improvement of cognitive functioning.
  • Coconut water – contains a wide range of essential biomolecules including vitamins, minerals, antioxidants, amino acids, enzymes, growth factors and other nutrients.

These nutrients help produce melatonin, serotonin and GABA:

Magnesium, B vitamins B6, B12, B complex, vitamin D3, and zinc. Omega-3 oils, amino acids, L-tyrosine, tryptophan, taurine and theanine.

Foods to Eat: Primarily eat a diet of organic, local vegetables and some fruit; blueberries, leafy greens, dark chocolate, whole grains, nuts and seeds, fresh fermented soy products, seaweeds, fresh vegetable juices, non-animal-based protein, cold water fish, sufficient good fats primarily Omega 3 oils, spirulina, chlorella, and fermented foods. All mushrooms, especially shitake and Lion’ Mane mushrooms, broccoli and broccoli sprouts, Brussels sprouts, bee pollen, avocado, lentils, black beans, kidney beans, and pure water.

Eat nutritionally rich and high-water content foods, eat a proper caloric diet, balanced according to your body type/metabolism, the season of the year and your energy output. Best to eat the main meal around mid-day and not late in the evening.

Foods to Avoid: Wheat, gluten, excessive amounts of starchy carbohydrates, sugar, excessive coffee and alcohol intake, high fructose corn syrup and corn food products, white flour, cow’s milk, red meats, pork, fried foods, refined foods, processed foods, canned foods, junk foods, unclean and stale food, GMO foods, oils high in Omega 6 and 9, and fried oils.

Consider taking digestive enzymes with meals if you have any digestive difficulty.

Water – aim for a daily intake of 1/2 your body weight (pounds) in ounces.

Click the link for > Part II of this series

Castor oil packs aid in elimination and detoxification. Castor oil packs have many applications and are used in many conditions including fibroids, cysts, headaches, migraines, constipation, intestinal disorders, gallbladder and liver conditions, and other dysfunctions when used properly and consistently.


  • Small/dish towel, piece of flannel
  • large/bath towel
  • hot water bottle or heating pad
  • castor oil


1) Apply a generous amount of castor oil to the desired body part

2) Put a piece of plastic wrap or a plastic bag over the area you just put castor oil on

3) Place a dry dish towel or flannel over the plastic

4) Place a hot water bottle or heating pad over the towel/flannel

5) Cover all with a larger towel, creating a tent-like effect to keep the heat in (If too hot place a second towel/piece of flannel over the plastic)

6) 20-minute minimum rest. You may sleep, use visualization, or meditation at this time.

* With pregnancy consult your physician.


  • 1/3 cup granulated sugar
  • 1 tablespoon grapeseed oil
  • 12 drops tea tree essential oil
  • 12 drops tangerine essential oil
  • 4 oz. Wide mouth glass jar


  1. Measure sugar, grapeseed oil, and essential oils into jar. Stir contents until well mixed.
  2. To use, scoop out 1 tablespoon of mixture and massage into feet. Rinse with warm water and wipe dry with a towel.

Tip: Substitute tamanu oil for the grapeseed oil for a thicker texture.

Resource: Aura Cacia DIY Recipes for body care and home


  • 2 tablespoons sea salts
  • 2 tablespoons Epsom salts
  • 1 tablespoon baking soda
  • 20 drops lavender essential oil
  • 5 drops peppermint essential oil
  • 5 drops spearmint essential oil


  1. In a small dish combine dry ingredients and mix evenly
  2. Sprinkle mix with essential oils and mix thoroughly until a slightly damp powder forms
  3. Transfer to an airtight container
  4. To use, dissolve 1-2 tablespoons into a basin of hot water and soak feet until water is tepid. Rinse and towel dry.

Tip: Replace spearmint with teatree or an additional 5 drops of peppermint.

Resource: Aura Cacia DIY Recipes for body care and home

Baths are especially useful for people with toxic bioaccumulation of xenobiotics. The hot water increases the blood flow and capillary action near the surface of the skin, causing a faster release of toxins. The heat also increases sweating and opens pores, allowing toxin-containing perspiration to be excreted more readily. Follow these general instructions for both the plain-water baths and the detox baths.

  1. Wash your body thoroughly with a mild soap in the shower before you take your bath and scrub with a loofa sponge, sisal mitt, skin brush or rough washcloth to remove excess body oils, dead skin, and any accumulated toxins. Rinse thoroughly.
  2. Fill the tub with water as hot as you can tolerate without burning your skin, Cover the tub’s overflow valve so the water level will be high enough to immerse your body up to your neck.
  3. Begin with a 5-minute soak in hot water. Do not exceed 5 minutes for your first bath, Gradually increase the time by 5-minute increments until you can soak for 30 minutes without experiencing symptoms,
  4. Gently massage your muscles with a skin brush while soaking to increase circulation to the skin,
  5. After soaking, take a cleansing shower. Scrub thoroughly and wash your hair. If you continue to perspire, repeat shower.
  6. Take your tolerated dose of Vitamin-C before and after each bath. If you’re taking any antioxidant supplements, take them before your bath.
  7. Drink an 8 ounces glass of filtered water before, during, and after your bath.

Take detox baths 3 times a week until your general health has improved. The use of baths once or twice a week prevents the accumulation of toxins.

Hydrotherapy is the use of water, steam or ice and hot or cold temperatures.

Hydrotherapy can:

  • Increases circulation of the blood and lymph
  • Cleans the skin
  • Relieves pain; serve as a local anesthetic
  • Lower fever
  • Decrease cramps
  • Induce sleep
  • Soothes the nervous system
  • Acts as a stimulant
  • Increase physical and mental alertness

The primary reaction of the body to heat is relaxation and it is the secondary reaction to depression, sedation and atony (lack of muscle tone). Heat stimulates the nervous system and causes white blood cells to migrate from the blood vessels into the tissues, cleaning up toxins including bacteria and viruses, and eliminating waste. The primary reaction of the body to cold is stimulation and the secondary reaction is invigorating, restorative and tonic (improves muscle tone). Cold reduces inflammation by vasoconstriction also reducing inflammatory agents by making the blood vessels less permeable.

Alternating of heat and cold stimulates the adrenal and endocrine system, reduces congestion, alleviates inflammation, activates organ function, improves circulation in the digestive organs and pelvis, and helps the detox capacity of the liver.

Types of Hydrotherapy

  • Baths and Showers
  • Compresses and Packs: Compresses may be hot, cold or alternating hot and cold, and usually applied with pressure. Both compresses and packs help stimulate the immune system and increase the white blood cell count. Also to treat infections and bruises.
    • Hot compresses applied for 30 minutes or more. Change when they cool off.
    • Cold compresses applied as cold cloth wrung from ice water. Refresh as they warm up.
    • Ice packs are a very cold application, usually ice or gel packs.
    • Applied to the area for 20 minutes out of every hour for the first 24 hours.
    • Hot packs warm a local area to relieve muscle spasms and pain and encourage blood flow, Towels soaked in hot water from the tap can be used 120 degrees Fahrenheit.
  • Sprays: Sprays are strong jets of water directly at a local or general area. Showers are a type of spray. Hot and cold alternating. Cold sprays to the breastbone or upper legs stimulate the kidneys. Cold sprays or alternating hot and cold sprays on the abdomen stimulates the liver.

Simple Vegetable Smoothie™, 1 large or 2 smaller servings


  • 3 medium-large kale leaves, strip off the ribs
  • 1 cup loosely packed spinach leaves
  • ¼ cup fresh parsley
  • ¼ cup cilantro
  • ¼ large cucumber
  • ½ apple

Directions: Add the fresh organic ingredients to a high-speed blender like VitaMix, add 2 pints of the prepared Green Drink™ (from yesterday) and blend on high until thoroughly blended.

Deluxe Vegetable Smoothie™, 2 servings

In addition to the above ingredients add:

  • 1 cup microgreens some or all broccoli, radish, clover, flax, sunflower, buckwheat
  • 1 cup loosely packed sprout mix
  • ¼ cup loosely packed moringa leaves or 1 tsp powder (optional)
  • 2 tablespoons dandelion greens
  • 1/3 cup chopped green cabbage
  • 1-1/2 inch piece chopped burdock root
  • 1-inch piece chopped ginger root, no need to peel
  • 1-1/2 inch piece chopped turmeric root, no need to peel
  • 3 inch piece fresh aloe vera, inner fillet, avoid the sap (strong laxative)
  • 2 tablespoons apple cider vinegar
  • 2 teaspoons beet crystals

Directions: Add the fresh organic ingredients from both recipes to a high-speed blender like VitaMix, add 2 pints of prepared Green Drink™ and an additional 1 pint of water. Blend on high to until thoroughly blended. Pour into 2 quart-sized jars and refrigerate 1 for later.

Simple Green Drink™, yields 1 quart


  • 1/4 cup fresh lemon or lime juice
  • 1-2 tablespoon maple syrup, Manuka or Lehua honey (optional)
  • 2 tablespoons liquid Chlorophyll
  • Liquid Vitamin B complex – bottle dosage
  • Liquid Magnesium – 1,200 mg.
  • Liquid Cell Food – bottle dosage 8 drops
  • 1 tablespoon Green Drink™ powder mix


  1. Into a quart-sized glass jar add ingredients and fill with filtered water. Shake to combine thoroughly. Drink freely throughout the day.

Note: Dr. Cotter recommends saving ½ of this finished drink to use as a base for your Vegetable Smoothie™ the following day.

Watch Video > “How To Make Green Drink™

Deluxe Green Drink™, yields 1 quart


In addition to the ingredients of the Simply Green Drink™ above add:

  • Liquid Vitamin D3 – 5,000 i.u.’s
  • 8 drops Vitamin E
  • ¼ teaspoon Liquid Vitamin B-12
  • Liquid Kelp – bottle dosage
  • 10 drops Grape Fruit Seed Extract
  • 10 drops liquid Silica
  • 1 tablespoon Green Drink™ powder mix


  1. Into a quart-sized glass jar add the above ingredients in addition to the Simple Green Drink™ and fill with filtered water. Shake to combine thoroughly. Drink freely throughout the day.

Note: Whether you do the Simple or Deluxe version, Dr. Cotter recommends saving ½ of the finished drink to use as a base for your Salad Smoothie™ the following day.

Watch Video > “How To Make Green Drink™

To make the Coffee Enema Solution:

Use 1 rounded tablespoon of green coffee grounds per 1 cup of purified water.

How to make: Boil 1 cup of purified water for 5 minutes. Steep for 20 minutes minimum. Let the solution cool to touch and strain very well with a strainer.

Note: You may prepare several batches at a time to save time. Store any extra solution in a closed container in the refrigerator. Heat as needed to body temperature.


1. In the morning after you empty your bowels/defecate,

Put 1 cup of coffee into the enema bag.

2. Hang the bag on a doorknob or in the bathtub from the faucet knobs
(about 24-30 inches off of the floor), be sure enema hose is clamped shut!

3. Lay down on the left side and gently insert the enema nozzle or catheter.

Use vitamin E or a good natural salve (coconut oil or olive oil) to lubricate catheter.

4. Release the enema clamp and allow the coffee solution to flow slowly in. Pull out nozzle when empty.

5. Go to the toilet and release the solution. Repeat steps 2 and 3. Then retain coffee solution for 15 minutes, or as long as comfortable. Do not strain.

6. Once empty, roll on your back or right side and massage lower abdomen, in a smooth circular motion. Give extra attention if you find hard spots where blockages and build-up might be.

7. Release solution and toxic waste in the toilet!

Watch > How to do Green Coffee Enema or Licorice root with Castor oil

The information on this handout is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter,, Copyright © 2019

This information is for educational purposes only and is not a substitute for medical advice, diagnosis, or treatment. For more information pertaining to your personal needs, please see a qualified health practitioner.

All rights reserved Dr. Malik Cotter,, Copyright © 2019