0:00:12.790,0:00:14.591
Okay, let me find someone

0:00:14.611,0:00:17.733
who will lend me their brain[br]for a few minutes.

0:00:18.323,0:00:21.123
You, over there, great!

0:00:21.163,0:00:22.793
I'll give it back to you.

0:00:22.830,0:00:25.622
Now imagine that[br]I have your brain in my hands.

0:00:25.650,0:00:28.025
What will I find inside it?

0:00:28.130,0:00:31.037
Water - I guess you all suspected that -

0:00:31.077,0:00:34.756
then some fat, wow! a lot of fat.

0:00:36.777,0:00:40.870
No worries, all brains are fatty ...[br]Don't judge, it's just normal.

0:00:41.480,0:00:42.750
A brain is very greasy.

0:00:42.780,0:00:44.570
If I had one in my hands,

0:00:44.590,0:00:46.856
you would certainly[br]hear "skwiitch! skwiitch!"

0:00:47.423,0:00:48.997
It's very fragile and mushy.

0:00:49.037,0:00:52.956
In fact, if you look at it like that,[br]it resembles the inside of our intestines.

0:00:52.990,0:00:55.616
Well, I've never held[br]intestines in my life,

0:00:55.630,0:00:57.347
but I have held a brain.

0:00:57.403,0:00:59.514
By the way, if I were[br]to leave it on a table

0:00:59.524,0:01:02.098
to go off to take a sample[br]of it for experiment,

0:01:02.123,0:01:03.643
when I'd return,

0:01:03.657,0:01:06.483
it would be a bit spread out and deformed.

0:01:06.497,0:01:09.960
So don't shake it up[br]too much, it's fragile.

0:01:09.917,0:01:11.690
This brain has fat,

0:01:11.700,0:01:16.123
but not the type of fat [br]you find in a bag of French fries.

0:01:16.810,0:01:20.620
Its fat is like the fat[br]you find in small oily fish.

0:01:20.770,0:01:23.113
It is a kind of fat that is very flexible,

0:01:23.137,0:01:25.843
that provides us[br]with unique neuroplasticity

0:01:25.857,0:01:29.860
and enables neurons to communicate[br]with each other so fast.

0:01:30.517,0:01:32.251
Maybe you are asking yourselves,

0:01:32.271,0:01:36.513
"Let's say I eat more sardines,[br]will I get smarter?"

0:01:36.777,0:01:40.598
My mum often said to me, "Émilie,[br]eat your fish, it will make you clever."

0:01:40.628,0:01:42.270
Well, she wasn't exactly right.

0:01:42.290,0:01:44.921
It is more complicated than that,[br]but today I can reply,

0:01:44.951,0:01:50.300
"Mum, did you know that[br]the consumption of small oily fish

0:01:50.331,0:01:54.353
inversely correlates with the[br]rate of psychiatric disorders,

0:01:54.383,0:01:57.054
especially depression and schizophrenia?"

0:01:57.296,0:02:02.263
Well, for the most part, you are probably[br]too old to develop schizophrenia

0:02:02.297,0:02:04.544
because the window is during adolescence.

0:02:04.564,0:02:08.139
But you're in the category of those[br]who can be hit by severe depression,

0:02:08.159,0:02:10.364
especially with our way of life today.

0:02:10.397,0:02:14.224
So eating a few small oily fish[br]could be good for your brain.

0:02:14.483,0:02:18.093
Now, if I continue looking[br]at what is inside this brain,

0:02:18.116,0:02:21.262
I will find proteins and amino acids.

0:02:21.677,0:02:25.733
So I will find water, fat,[br]and now proteins and amino acids.

0:02:26.083,0:02:29.377
To put it simply, a protein[br]is like a large pearl necklace,

0:02:29.397,0:02:33.983
and the amino acids are all the[br]little pearls that make up this necklace.

0:02:34.290,0:02:37.137
When I eat protein, chicken for example,

0:02:37.158,0:02:42.423
or a mix of lentils and quinoa -[br]that is probably not bad for you either -

0:02:42.437,0:02:46.793
then these necklaces break[br]into a multitude of small pieces,

0:02:46.811,0:02:49.860
and these small pearls are going[br]to do something inside my body:

0:02:49.880,0:02:52.883
they either form a nice structure[br]or carry out a function.

0:02:53.003,0:02:55.880
Right away you think: "Yeah, muscles."

0:02:56.073,0:02:59.656
Personally, I think "lovely[br]neurotransmitters and hormones."

0:02:59.683,0:03:04.030
A neurotransmitter is a molecule[br]that enables two neurons to communicate.

0:03:04.050,0:03:09.014
To give you an example, serotonin[br]is the neurotransmitter for happiness

0:03:09.040,0:03:12.370
because it is said to make people[br]see life through rose-tinted glasses.

0:03:12.390,0:03:15.220
For example, we have noticed[br]that in the case of depression,

0:03:15.240,0:03:16.840
serotonin levels are low.

0:03:16.860,0:03:20.723
So some companies have[br]manufactured beautiful medicines

0:03:20.744,0:03:24.032
that increase serotonin[br]levels in the brain

0:03:24.050,0:03:25.873
and alleviate the symptoms.

0:03:26.090,0:03:29.590
Some young people will say, [br]"Some drugs do the same."

0:03:29.630,0:03:33.916
And yes, these drugs manipulate[br]the level of serotonin in the brain.

0:03:34.450,0:03:37.280
The crazy thing is that this serotonin

0:03:37.480,0:03:39.641
that I will probably feel[br]in my brain this evening,

0:03:39.661,0:03:42.643
enabling me to sleep[br]with sweet dreams,

0:03:42.667,0:03:44.397
this serotonin is synthesized

0:03:44.417,0:03:48.660
through a precursor[br]I can only find in my food.

0:03:48.697,0:03:53.010
This precursor, this small pearl,[br]an amino acid, is called "tryptophan".

0:03:53.350,0:03:55.760
It is an essential amino acid.

0:03:55.761,0:03:59.167
It means that my body[br]is unable to produce it on its own

0:03:59.198,0:04:02.186
if I don't provide [br]the small bricks to build it.

0:04:02.463,0:04:05.577
Now let's resume[br]our observation of this brain.

0:04:05.877,0:04:08.796
I also find sugar or glucose in it.

0:04:08.950,0:04:11.957
Glucose is the fuel of the brain.

0:04:12.337,0:04:17.433
The brain is very small, it makes up[br]only 2% of this body's mass,

0:04:17.463,0:04:20.980
but it consumes 25%[br]of the energy that I eat.

0:04:21.843,0:04:24.680
So it needs a lot of fuel,[br]it is energy-hungry,

0:04:24.697,0:04:28.199
particularly when people[br]are smart - I am joking.

0:04:28.230,0:04:29.920
(Laughter)

0:04:30.130,0:04:32.628
I didn't want to say that,[br]but it just came out.

0:04:32.647,0:04:34.287
(Laughter)

0:04:35.310,0:04:38.311
So my brain does not[br]require that I feed it

0:04:38.332,0:04:41.617
loads of sweets[br]or a big glass of orange juice.

0:04:41.663,0:04:45.763
It prefers to have steady [br]and reasonable levels of sugar.

0:04:46.050,0:04:48.130
There are different types of sugars.

0:04:48.183,0:04:51.460
There are sugars called[br]"simple" or "fast",

0:04:51.483,0:04:54.200
and sugars that are rather[br]"complex" and "slow".

0:04:54.243,0:04:57.637
Simple sugars found[br]for example in small fruits -

0:04:57.658,0:05:01.454
which is not shown here -[br]let's say an orange,

0:05:01.483,0:05:05.781
when I eat an orange, a lot of simple[br]sugars enter my body at once.

0:05:05.804,0:05:10.920
These are small simple-structured[br]molecules that are digested very quickly.

0:05:11.120,0:05:13.762
So I have a burst of energy[br]entering my bloodstream,

0:05:13.803,0:05:15.883
and then, there is a crash.

0:05:15.904,0:05:18.210
That's why we feel drained sometimes.

0:05:18.300,0:05:24.080
Complex carbohydrates are bigger molecules[br]that are digested more slowly.

0:05:24.483,0:05:28.341
They provide energy throughout a whole[br]morning or afternoon for example.

0:05:28.570,0:05:31.560
We try to favor these types[br]of complex carbohydrates

0:05:31.561,0:05:34.743
when we want to be focused and clever.

0:05:34.988,0:05:40.180
So for breakfast, it may be preferable[br]to eat a slice of wholegrain bread

0:05:40.238,0:05:45.871
rather than multicolored cereals[br]just because we love them so much.

0:05:46.377,0:05:48.997
I could talk for hours[br]about your brain,

0:05:49.027,0:05:52.187
as though it was the meal[br]I was going to eat a while ago,

0:05:52.197,0:05:53.980
but I'll stop there.

0:05:54.390,0:05:58.880
Personally, what fascinates me[br]is the impact of my lifestyle on my brain.

0:05:59.343,0:06:01.386
It all started with nutrition.

0:06:01.430,0:06:04.383
When I was young, my dad used to say,

0:06:04.404,0:06:07.494
"Émilie is the child[br]who runs after butterflies."

0:06:07.537,0:06:09.617
He wasn't completely mistaken.

0:06:09.643,0:06:13.460
My brain has a lot of difficulty[br]in concentrating on a single task.

0:06:13.483,0:06:15.157
It twirls around all the time.

0:06:15.177,0:06:18.297
It is impossible to make it[br]focus for 30 seconds.

0:06:19.363,0:06:22.296
This brain was soon given a lovely label:

0:06:22.316,0:06:26.872
"Attention Deficit Hyperactivity[br]Disorder", in short, ADHD.

0:06:27.583,0:06:30.513
"Well don't worry, teachers,

0:06:30.550,0:06:33.313
Émilie is going to stop being unbearable.

0:06:33.337,0:06:36.723
Medicines exist even[br]for this type of situation."

0:06:36.962,0:06:38.950
So I was told at a very young age:

0:06:38.977,0:06:42.863
"It will do her good to take[br]medicine to alleviate symptoms."

0:06:42.893,0:06:44.787
And these drugs work very well.

0:06:44.817,0:06:47.937
It's like legal cocaine:[br]it stimulates your brain.

0:06:48.473,0:06:52.012
Still a little girl,[br]I went from 40% to 80%.

0:06:52.052,0:06:54.963
Is that why I was [br]able to go to university?

0:06:54.983,0:06:56.420
We don't know.

0:06:56.453,0:06:59.139
My writing became neat and rounded.

0:07:00.263,0:07:05.407
And at school, things were much better[br]because before, what was Émilie doing?

0:07:05.438,0:07:07.038
She is a child sitting on a chair

0:07:07.058,0:07:09.548
who fidgets so much[br]nobody wants to sit next to her,

0:07:09.568,0:07:11.578
who gets on the teacher's nerves,

0:07:11.588,0:07:14.812
who falls sometimes from her chair[br]from laughing so much

0:07:14.832,0:07:19.987
or watches a construction site from afar[br]for hours and suddenly goes,

0:07:20.004,0:07:24.944
"Wow! Look! The crane finally moved.[br]I've never seen anyone inside before!"

0:07:25.401,0:07:29.314
And the teacher says, "Émilie,[br]you forgot to take your medicine"

0:07:29.331,0:07:33.113
or "Émilie, you messed up again.

0:07:33.130,0:07:36.747
Shouldn't you ask your parents[br]to take your medicine again,

0:07:36.777,0:07:40.267
or maybe, double the dose?[br]Do you always take your medicine?"

0:07:40.297,0:07:43.133
And the teacher would say this[br]in front of the whole class.

0:07:43.157,0:07:47.643
So little by little, I started to feel[br]the first psychological side effects.

0:07:47.937,0:07:51.410
Obviously, today that makes[br]you laugh, me too.

0:07:51.460,0:07:54.913
But back then, I didn't find that funny.[br]I no longer had self-confidence.

0:07:54.923,0:07:56.852
I thought I would never[br]achieve anything.

0:07:56.872,0:07:59.645
I even thought I wouldn't be here today.

0:08:00.163,0:08:02.720
Thankfully, my family[br]took great care of me.

0:08:02.730,0:08:07.650
They took me to a team of professionals[br]who explained what ADHD meant,

0:08:07.677,0:08:09.477
who made me do plenty of tests

0:08:09.497,0:08:12.517
and really tried to prove to me[br]that I had great potential

0:08:12.537,0:08:14.589
because I didn't believe that at all.

0:08:14.663,0:08:17.807
Then my life continues,[br]I feel a bit better in my skin.

0:08:17.810,0:08:19.123
I understand.

0:08:19.130,0:08:21.632
But then, I started to feel[br]the other side effects.

0:08:21.663,0:08:26.040
If you take the kind of medicine[br]prescribed to kids like me

0:08:26.070,0:08:29.571
and read the package leaflet[br]on the side effects, you will see:

0:08:29.590,0:08:34.480
migranes, insomnia, digestive disorders,

0:08:34.483,0:08:37.697
loss of appetite, anorexia, depression ...

0:08:37.716,0:08:39.238
I had a few of those.

0:08:39.268,0:08:42.932
Incidentally when I'd stop[br]and ask someone to give me the medicine

0:08:42.962,0:08:46.917
because I had forgotten to get[br]a prescription for a few weeks,

0:08:46.937,0:08:50.580
I'd be hit with a massive migraine.

0:08:50.600,0:08:52.293
I'd suffer from Insomnia.

0:08:52.337,0:08:54.199
I'd no longer want to talk to anyone.

0:08:54.217,0:08:57.071
Instead of studying, I'd sort[br]my coloring pens by color

0:08:57.091,0:09:01.077
because all of a sudden, I'd feel[br]very focused on something else.

0:09:01.320,0:09:05.759
Bottom line, you may be already[br]thinking this does not sound good,

0:09:05.780,0:09:07.037
but this is nothing.

0:09:07.057,0:09:09.895
This is nothing compared[br]to the lovely withdrawal symptoms

0:09:09.923,0:09:13.880
that hit you after a school[br]year of being on this cute medicine.

0:09:14.097,0:09:15.780
So I had withdrawal symptoms

0:09:15.790,0:09:19.492
because I was like a drug addict[br]who had been taking drugs for a long time.

0:09:19.614,0:09:22.523
So indeed when you stop,[br]you have anxiety, dark thoughts,

0:09:22.533,0:09:24.087
you vomit out of distress.

0:09:24.157,0:09:27.130
And here again, there is a solution:[br]if you go to your doctor -

0:09:27.160,0:09:31.190
since they take you [br]to the hospital saying,

0:09:31.190,0:09:32.190
"Look at my child, she is so anxious" -

0:09:32.190,0:09:34.180
the doctor doesn't ask,

0:09:34.203,0:09:37.070
"Have you been taking[br]this medicine? What happened?"

0:09:37.100,0:09:40.820
No, they give you a small shot[br]of a blue substance

0:09:40.837,0:09:43.920
that makes you totally zen,[br]and then life goes on.

0:09:44.110,0:09:46.270
At that point, I said to myself,

0:09:46.331,0:09:50.657
"That's enough. Your brain[br]doesn't function properly.

0:09:50.680,0:09:55.487
Also, you are halfway to panic attacks[br]and on the verge of some unknown limit."

0:09:55.803,0:09:57.740
So I wanted to stop it all.

0:09:57.803,0:10:00.380
And before, during or after,[br]I don't know what happened

0:10:00.390,0:10:04.363
but I started to have intuitions[br]about different types of food.

0:10:05.223,0:10:09.080
My family gave me a nickname:[br]"Insatiable sable".

0:10:09.383,0:10:12.720
A sable is a kind[br]of small carnivorous ferret.

0:10:12.817,0:10:16.113
I could no longer eat white bread[br]with jam for breakfast.

0:10:16.143,0:10:20.590
I dreamed of the thick slice of salmon[br]my mum had prepared the night before,

0:10:20.613,0:10:22.639
and of the tasty vegetables[br]she had cooked.

0:10:22.670,0:10:25.713
Not long ago, when I returned[br]home to Brussels,

0:10:25.743,0:10:28.593
my Dad left me a Tupperware [br]in the fridge with a note:

0:10:28.610,0:10:32.087
"Leftovers for Insatiable Sable."

0:10:33.017,0:10:37.471
I did not see the link between this kind[br]of nutrition and my friends' diet.

0:10:37.623,0:10:40.636
My life went on and I started[br]my studies in neuroscience,

0:10:40.650,0:10:42.420
and that is when I understood it all.

0:10:42.440,0:10:45.757
I was only 27 years old,[br]I knew next to nothing,

0:10:46.037,0:10:50.883
I had a lot to learn, but I understood[br]what was happening to me.

0:10:51.250,0:10:53.247
And that is what I'm going[br]to tell you now.

0:10:53.277,0:10:56.540
ADHD meant that my little brain

0:10:56.553,0:11:02.470
had a hard time synthesizing[br]enough dopamine and noradrenaline,

0:11:02.480,0:11:06.900
two neurotransmitters that together[br]benefit our learning functions,

0:11:06.923,0:11:10.017
our ability to pay attention[br]and concentrate -

0:11:10.043,0:11:11.730
which I clearly lacked.

0:11:12.163,0:11:16.873
These two neurotransmitters[br]can be boosted with drugs

0:11:16.890,0:11:21.150
but also with the type[br]of diet I started to follow.

0:11:21.363,0:11:25.460
So by eating more protein at breakfast -[br]I didn't used to eat any at all -

0:11:25.477,0:11:27.048
I was ingesting the small pearls

0:11:27.068,0:11:29.827
necessary to create[br]those neurotransmitters in my brain.

0:11:29.857,0:11:33.563
And by avoiding quick or simple[br]sugars at all costs,

0:11:33.583,0:11:36.667
I was preventing those pearls[br]from being deflected elsewhere

0:11:36.683,0:11:39.907
or from having difficulty[br]to enter my brain.

0:11:40.923,0:11:43.053
When I learnt all of this and realized

0:11:43.073,0:11:48.310
that I could have avoided[br]all those small pills and big anxieties

0:11:48.340,0:11:50.814
by just having a healthier lifestyle,

0:11:50.854,0:11:53.833
I thought I needed to share[br]this information around me.

0:11:53.863,0:11:55.596
So I started with social media.

0:11:55.610,0:11:58.350
I spoke about it [br]to my family, my friends.

0:11:58.383,0:12:00.211
Then I ended up speaking in companies.

0:12:00.241,0:12:03.327
And today, I am inside this big[br]red circle telling you about it.

0:12:03.697,0:12:07.993
Now I would like to give you[br]three small bits of advice

0:12:08.017,0:12:10.437
that are really very simple.

0:12:11.130,0:12:13.092
You may say that they are bogus,

0:12:13.112,0:12:16.311
but I'm sure that you are not[br]implementing them right now.

0:12:16.343,0:12:17.840
These three advices are:

0:12:17.860,0:12:22.407
first, try to maintain a stable[br]and moderate blood sugar level;

0:12:22.920,0:12:26.279
second, pay attention[br]to your second brain;

0:12:26.450,0:12:29.564
and third, try to[br]have a healthy lifestyle.

0:12:30.333,0:12:35.720
Sorry, I also have lots of allergies,[br]my genetics aren't that great.

0:12:35.761,0:12:37.131
(Laughter)

0:12:37.163,0:12:41.950
As for the first one, maintaining a stable[br]and moderate blood sugar level, why?

0:12:42.170,0:12:44.041
Well, because Nature is very well made,

0:12:44.061,0:12:49.723
but our lifestyle today isn't so good,[br]at least mine, I don't know about yours.

0:12:50.163,0:12:55.241
For a better understanding, let's say[br]that I'm a prehistoric man or woman.

0:12:55.270,0:12:59.274
and on my way, I eat some berries,[br]some grain, maybe some legumes.

0:12:59.450,0:13:03.676
From time to time, if I'm strong enough,[br]I manage to kill an animal and eat it.

0:13:04.043,0:13:08.397
Fortunately, when I eat[br]sugars, for example,

0:13:08.417,0:13:14.074
a cool hormone get synthesized in my body[br]that helps store excess sugar as body fat,

0:13:14.103,0:13:17.617
which enables me, if I don't find[br]food for two or three days,

0:13:17.658,0:13:19.463
to have something to survive on.

0:13:19.483,0:13:20.793
That's pretty cool.

0:13:20.837,0:13:24.323
Another great mechanism is when[br]I no longer have enough sugar in my blood,

0:13:24.333,0:13:28.350
I release good stress hormones[br]that allow me to hunt that lion -

0:13:28.370,0:13:32.110
I don't know if we once hunted lions,[br]it's the example that came to my mind -

0:13:32.130,0:13:35.640
to be aggressive, [br]run very fast, and kill it.

0:13:36.523,0:13:39.081
Today, I don't know[br]about you but personally,

0:13:39.101,0:13:42.083
I lay down sometimes[br]in my sofa like a doormat

0:13:42.101,0:13:45.941
and press the keys[br]of my phone to order a pizza.

0:13:46.430,0:13:50.667
So, my insulin no longer[br]serves its survival purpose,

0:13:50.697,0:13:55.164
nor its fat storage purpose in case of[br]starvation since it doesn't happen often.

0:13:55.237,0:13:59.078
So, this type of lifestyle is not the best[br]for our metabolic health,

0:13:59.103,0:14:02.277
neither is it for our family.

0:14:02.323,0:14:05.900
I don't know if you have children[br]who are unbearable when they're hungry,

0:14:05.903,0:14:09.380
or partners who make your life [br]a misery when they're famished.

0:14:09.863,0:14:12.217
Let me share with you a funny study:

0:14:12.247,0:14:14.910
a group of researchers took[br]one hundred couples or so.

0:14:14.920,0:14:18.251
They gave them little[br]voodoo dolls and said,

0:14:18.483,0:14:21.270
"Once a day, you can insert [br]between 1 and 51 needles

0:14:21.300,0:14:24.598
to show how much[br]you are upset by your partner."

0:14:24.863,0:14:28.883
Then, they were able to successfully[br]correlate those people's blood sugar

0:14:28.910,0:14:31.450
with the number of needles inserted.

0:14:31.670,0:14:35.423
So if you have unbearable[br]people in your family,

0:14:35.444,0:14:38.300
do not give them donuts[br]so that they will experience no high

0:14:38.310,0:14:41.057
and no crash during which[br]they could become insufferable.

0:14:41.097,0:14:44.830
Rather, feed them like a man[br]living in prehistoric times,

0:14:44.857,0:14:46.983
with this type of thing, for example.

0:14:47.223,0:14:50.589
The second advice is about[br]paying attention to our second brain.

0:14:50.607,0:14:54.042
The second brain is your gut

0:14:54.062,0:14:56.240
and the whole load[br]of guests living inside.

0:14:56.270,0:15:01.217
You may not know it but you've an enormous[br]amount of bacteria in your gut.

0:15:01.617,0:15:05.713
This realm was there[br]before your first brain,

0:15:05.737,0:15:09.023
so perhaps it should [br]actually be called the "first brain".

0:15:09.703,0:15:12.341
These bacteria are not there [br]just to do nothing,

0:15:12.361,0:15:17.283
eat what you eat[br]and take advantage of their host.

0:15:17.743,0:15:20.403
In fact, they play an important[br]role in your health,

0:15:20.413,0:15:23.343
your immunity and your mood.

0:15:23.373,0:15:25.290
I was talking previously[br]about serotonin.

0:15:25.300,0:15:28.783
Well, a big majority[br]of our serotonin is synthesized

0:15:28.810,0:15:31.720
thanks to the bacteria [br]that live in our gut.

0:15:32.897,0:15:35.330
Another study - because I love[br]this type of study

0:15:35.340,0:15:38.351
that allows people to fully[br]understand what I'm taking about -

0:15:38.371,0:15:40.556
was carried out,[br]and I find it fascinating.

0:15:40.586,0:15:43.533
They took twins, one obese,[br]the other diabetic.

0:15:43.558,0:15:47.530
The microbiota of these twins[br]was transplanted into mice.

0:15:47.563,0:15:51.657
The mice who inherited the microbiota[br]of the obese subjects

0:15:51.717,0:15:53.823
developed the same phenotype.

0:15:53.870,0:15:55.399
The others remained slim.

0:15:55.429,0:15:58.800
When the slim mice were permitted [br]to eat the feces of the obese one,

0:15:58.830,0:16:01.580
they undoubtedly grew in size.

0:16:01.603,0:16:04.650
Yes, mice are coprophagous[br]and eat the feces of other animals.

0:16:04.670,0:16:08.464
Don't try to eat the feces[br]of a thin person, you could die

0:16:08.485,0:16:10.667
(Laughter) ... by the way.

0:16:10.897,0:16:13.779
Now these bacteria,[br]what do they like to eat?

0:16:14.097,0:16:16.880
Fruit, vegetables, plenty of vegetables,

0:16:16.917,0:16:19.297
wholemeal products,[br]grains, legumes.

0:16:19.317,0:16:22.222
They do not like heavily[br]processed foods.

0:16:22.403,0:16:24.743
Now for my last piece of advice,

0:16:24.763,0:16:26.930
I want to ask you first to raise your hand

0:16:26.950,0:16:31.693
if you are able to sleep[br]around eight hours each night,

0:16:31.703,0:16:34.563
not six but eight hours every night

0:16:34.583,0:16:37.563
systematically [br]and at strict regular times.

0:16:37.593,0:16:40.192
Raise your hand[br]if that's the case for you.

0:16:40.377,0:16:41.980
Yeah, no luck ...

0:16:42.330,0:16:46.462
Sleep is the foundation of health and[br]more important than sport or nutrition.

0:16:46.830,0:16:50.050
All of your functions are improved[br]by a good night's sleep

0:16:50.070,0:16:53.230
or reduced by a bad night's sleep.

0:16:53.250,0:16:55.581
My mum often say to my sister,

0:16:55.601,0:16:58.072
"In a bad mood? You partied[br]too much last week-end."

0:16:58.092,0:16:59.318
She's right.

0:16:59.348,0:17:02.871
In studies, when half a group[br]is deprived of sleep,

0:17:02.892,0:17:04.752
and the other half is allowed to sleep,

0:17:04.782,0:17:10.110
the first group better remembers the bad[br]things that happened the day before,

0:17:10.130,0:17:13.173
whereas the other is able[br]to process their emotions.

0:17:13.743,0:17:16.673
If I make you sit for an exam tomorrow,

0:17:16.697,0:17:19.117
and you, I keep waking[br]you up all night

0:17:19.138,0:17:21.683
and you, I let you sleep,

0:17:21.710,0:17:25.730
and I ask you to use the knowledge[br]that you learnt the day before,

0:17:25.760,0:17:30.650
you, you will generally perform[br]40% worse than you.

0:17:30.677,0:17:34.677
So they will succeed, and you,[br]you will completely flunk.

0:17:35.323,0:17:38.997
If you want your children to succeed[br]at school, pay attention to their sleep.

0:17:39.157,0:17:40.580
Now I will finish with this:

0:17:40.870,0:17:43.743
ADHD,

0:17:43.750,0:17:48.465
lack of sleep can mimic ADHD symptoms.

0:17:48.797,0:17:51.850
I would like us to be more careful[br]concerning our lifestyle,

0:17:51.871,0:17:54.282
so that we feel better[br]in our body and in our head.

0:17:54.323,0:17:58.047
I hope that these few words[br]will inspire you to take care of yourself.

0:17:58.257,0:17:59.710
That's it, thank you!