WEBVTT

00:00:12.790 --> 00:00:14.591
Okay, let me find someone

00:00:14.611 --> 00:00:17.733
who will lend me their brain
for a few minutes.

00:00:18.323 --> 00:00:21.123
You, over there, great!

00:00:21.163 --> 00:00:22.793
I'll give it back to you.

00:00:22.830 --> 00:00:25.622
Now imagine that
I have your brain in my hands.

00:00:25.650 --> 00:00:28.025
What will I find inside it?

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

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

00:00:36.777 --> 00:00:40.870
No worries, all brains are fatty ...
Don't judge, it's just normal.

00:00:41.480 --> 00:00:42.750
A brain is very greasy.

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

00:00:44.590 --> 00:00:46.856
you would certainly
hear "skwiitch! skwiitch!"

00:00:47.423 --> 00:00:48.997
It's very fragile and mushy.

00:00:49.037 --> 00:00:52.956
In fact, if you look at it like that,
it resembles the inside of our intestines.

00:00:52.990 --> 00:00:55.616
Well, I've never held
intestines in my life,

00:00:55.630 --> 00:00:57.347
but I have held a brain.

00:00:57.403 --> 00:00:59.514
By the way, if I were
to leave it on a table

00:00:59.524 --> 00:01:02.098
to go off to take a sample
of it for experiment,

00:01:02.123 --> 00:01:03.643
when I'd return,

00:01:03.657 --> 00:01:06.483
it would be a bit spread out and deformed.

00:01:06.497 --> 00:01:09.960
So don't shake it up
too much, it's fragile.

00:01:09.917 --> 00:01:11.690
This brain has fat,

00:01:11.700 --> 00:01:16.123
but not the type of fat 
you find in a bag of French fries.

00:01:16.810 --> 00:01:20.620
Its fat is like the fat
you find in small oily fish.

00:01:20.770 --> 00:01:23.113
It is a kind of fat that is very flexible,

00:01:23.137 --> 00:01:25.843
that provides us
with unique neuroplasticity

00:01:25.857 --> 00:01:29.860
and enables neurons to communicate
with each other so fast.

00:01:30.517 --> 00:01:32.251
Maybe you are asking yourselves,

00:01:32.271 --> 00:01:36.513
"Let's say I eat more sardines,
will I get smarter?"

00:01:36.777 --> 00:01:40.598
My mum often said to me, "Émilie,
eat your fish, it will make you clever."

00:01:40.628 --> 00:01:42.270
Well, she wasn't exactly right.

00:01:42.290 --> 00:01:44.921
It is more complicated than that,
but today I can reply,

00:01:44.951 --> 00:01:50.300
"Mum, did you know that
the consumption of small oily fish

00:01:50.331 --> 00:01:54.353
inversely correlates with the
rate of psychiatric disorders,

00:01:54.383 --> 00:01:57.054
especially depression and schizophrenia?"

00:01:57.296 --> 00:02:02.263
Well, for the most part, you are probably
too old to develop schizophrenia

00:02:02.297 --> 00:02:04.544
because the window is during adolescence.

00:02:04.564 --> 00:02:08.139
But you're in the category of those
who can be hit by severe depression,

00:02:08.159 --> 00:02:10.364
especially with our way of life today.

00:02:10.397 --> 00:02:14.224
So eating a few small oily fish
could be good for your brain.

00:02:14.483 --> 00:02:18.093
Now, if I continue looking
at what is inside this brain,

00:02:18.116 --> 00:02:21.262
I will find proteins and amino acids.

00:02:21.677 --> 00:02:25.733
So I will find water, fat,
and now proteins and amino acids.

00:02:26.083 --> 00:02:29.377
To put it simply, a protein
is like a large pearl necklace,

00:02:29.397 --> 00:02:33.983
and the amino acids are all the
little pearls that make up this necklace.

00:02:34.290 --> 00:02:37.137
When I eat protein, chicken for example,

00:02:37.158 --> 00:02:42.423
or a mix of lentils and quinoa -
that is probably not bad for you either -

00:02:42.437 --> 00:02:46.793
then these necklaces break
into a multitude of small pieces,

00:02:46.811 --> 00:02:49.860
and these small pearls are going
to do something inside my body:

00:02:49.880 --> 00:02:52.883
they either form a nice structure
or carry out a function.

00:02:53.003 --> 00:02:55.880
Right away you think: "Yeah, muscles."

00:02:56.073 --> 00:02:59.656
Personally, I think "lovely
neurotransmitters and hormones."

00:02:59.683 --> 00:03:04.030
A neurotransmitter is a molecule
that enables two neurons to communicate.

00:03:04.050 --> 00:03:09.014
To give you an example, serotonin
is the neurotransmitter for happiness

00:03:09.040 --> 00:03:12.370
because it is said to make people
see life through rose-tinted glasses.

00:03:12.390 --> 00:03:15.220
For example, we have noticed
that in the case of depression,

00:03:15.240 --> 00:03:16.840
serotonin levels are low.

00:03:16.860 --> 00:03:20.723
So some companies have
manufactured beautiful medicines

00:03:20.744 --> 00:03:24.032
that increase serotonin
levels in the brain

00:03:24.050 --> 00:03:25.873
and alleviate the symptoms.

00:03:26.090 --> 00:03:29.590
Some young people will say, 
"Some drugs do the same."

00:03:29.630 --> 00:03:33.916
And yes, these drugs manipulate
the level of serotonin in the brain.

00:03:34.450 --> 00:03:37.280
The crazy thing is that this serotonin

00:03:37.480 --> 00:03:39.641
that I will probably feel
in my brain this evening,

00:03:39.661 --> 00:03:42.643
enabling me to sleep
with sweet dreams,

00:03:42.667 --> 00:03:44.397
this serotonin is synthesized

00:03:44.417 --> 00:03:48.660
through a precursor
I can only find in my food.

00:03:48.697 --> 00:03:53.010
This precursor, this small pearl,
an amino acid, is called "tryptophan".

00:03:53.350 --> 00:03:55.760
It is an essential amino acid.

00:03:55.761 --> 00:03:59.167
It means that my body
is unable to produce it on its own

00:03:59.198 --> 00:04:02.186
if I don't provide 
the small bricks to build it.

00:04:02.463 --> 00:04:05.577
Now let's resume
our observation of this brain.

00:04:05.877 --> 00:04:08.796
I also find sugar or glucose in it.

00:04:08.950 --> 00:04:11.957
Glucose is the fuel of the brain.

00:04:12.337 --> 00:04:17.433
The brain is very small, it makes up
only 2% of this body's mass,

00:04:17.463 --> 00:04:20.980
but it consumes 25%
of the energy that I eat.

00:04:21.843 --> 00:04:24.680
So it needs a lot of fuel,
it is energy-hungry,

00:04:24.697 --> 00:04:28.199
particularly when people
are smart - I am joking.

00:04:28.230 --> 00:04:29.920
(Laughter)

00:04:30.130 --> 00:04:32.628
I didn't want to say that,
but it just came out.

00:04:32.647 --> 00:04:34.287
(Laughter)

00:04:35.310 --> 00:04:38.311
So my brain does not
require that I feed it

00:04:38.332 --> 00:04:41.617
loads of sweets
or a big glass of orange juice.

00:04:41.663 --> 00:04:45.763
It prefers to have steady 
and reasonable levels of sugar.

00:04:46.050 --> 00:04:48.130
There are different types of sugars.

00:04:48.183 --> 00:04:51.460
There are sugars called
"simple" or "fast",

00:04:51.483 --> 00:04:54.200
and sugars that are rather
"complex" and "slow".

00:04:54.243 --> 00:04:57.637
Simple sugars found
for example in small fruits -

00:04:57.658 --> 00:05:01.454
which is not shown here -
let's say an orange,

00:05:01.483 --> 00:05:05.781
when I eat an orange, a lot of simple
sugars enter my body at once.

00:05:05.804 --> 00:05:10.920
These are small simple-structured
molecules that are digested very quickly.

00:05:11.120 --> 00:05:13.762
So I have a burst of energy
entering my bloodstream,

00:05:13.803 --> 00:05:15.883
and then, there is a crash.

00:05:15.904 --> 00:05:18.210
That's why we feel drained sometimes.

00:05:18.300 --> 00:05:24.080
Complex carbohydrates are bigger molecules
that are digested more slowly.

00:05:24.483 --> 00:05:28.341
They provide energy throughout a whole
morning or afternoon for example.

00:05:28.570 --> 00:05:31.560
We try to favor these types
of complex carbohydrates

00:05:31.561 --> 00:05:34.743
when we want to be focused and clever.

00:05:34.988 --> 00:05:40.180
So for breakfast, it may be preferable
to eat a slice of wholegrain bread

00:05:40.238 --> 00:05:45.871
rather than multicolored cereals
just because we love them so much.

00:05:46.377 --> 00:05:48.997
I could talk for hours
about your brain,

00:05:49.027 --> 00:05:52.187
as though it was the meal
I was going to eat a while ago,

00:05:52.197 --> 00:05:53.980
but I'll stop there.

00:05:54.390 --> 00:05:58.880
Personally, what fascinates me
is the impact of my lifestyle on my brain.

00:05:59.343 --> 00:06:01.386
It all started with nutrition.

00:06:01.430 --> 00:06:04.383
When I was young, my dad used to say,

00:06:04.404 --> 00:06:07.494
"Émilie is the child
who runs after butterflies."

00:06:07.537 --> 00:06:09.617
He wasn't completely mistaken.

00:06:09.643 --> 00:06:13.460
My brain has a lot of difficulty
in concentrating on a single task.

00:06:13.483 --> 00:06:15.157
It twirls around all the time.

00:06:15.177 --> 00:06:18.297
It is impossible to make it
focus for 30 seconds.

00:06:19.363 --> 00:06:22.296
This brain was soon given a lovely label:

00:06:22.316 --> 00:06:26.872
"Attention Deficit Hyperactivity
Disorder", in short, ADHD.

00:06:27.583 --> 00:06:30.513
"Well don't worry, teachers,

00:06:30.550 --> 00:06:33.313
Émilie is going to stop being unbearable.

00:06:33.337 --> 00:06:36.723
Medicines exist even
for this type of situation."

00:06:36.962 --> 00:06:38.950
So I was told at a very young age:

00:06:38.977 --> 00:06:42.863
"It will do her good to take
medicine to alleviate symptoms."

00:06:42.893 --> 00:06:44.787
And these drugs work very well.

00:06:44.817 --> 00:06:47.937
It's like legal cocaine:
it stimulates your brain.

00:06:48.473 --> 00:06:52.012
Still a little girl,
I went from 40% to 80%.

00:06:52.052 --> 00:06:54.963
Is that why I was 
able to go to university?

00:06:54.983 --> 00:06:56.420
We don't know.

00:06:56.453 --> 00:06:59.139
My writing became neat and rounded.

00:07:00.263 --> 00:07:05.407
And at school, things were much better
because before, what was Émilie doing?

00:07:05.438 --> 00:07:07.038
She is a child sitting on a chair

00:07:07.058 --> 00:07:09.548
who fidgets so much
nobody wants to sit next to her,

00:07:09.568 --> 00:07:11.578
who gets on the teacher's nerves,

00:07:11.588 --> 00:07:14.812
who falls sometimes from her chair
from laughing so much

00:07:14.832 --> 00:07:19.987
or watches a construction site from afar
for hours and suddenly goes,

00:07:20.004 --> 00:07:24.944
"Wow! Look! The crane finally moved.
I've never seen anyone inside before!"

00:07:25.401 --> 00:07:29.314
And the teacher says, "Émilie,
you forgot to take your medicine"

00:07:29.331 --> 00:07:33.113
or "Émilie, you messed up again.

00:07:33.130 --> 00:07:36.747
Shouldn't you ask your parents
to take your medicine again,

00:07:36.777 --> 00:07:40.267
or maybe, double the dose?
Do you always take your medicine?"

00:07:40.297 --> 00:07:43.133
And the teacher would say this
in front of the whole class.

00:07:43.157 --> 00:07:47.643
So little by little, I started to feel
the first psychological side effects.

00:07:47.937 --> 00:07:51.410
Obviously, today that makes
you laugh, me too.

00:07:51.460 --> 00:07:54.913
But back then, I didn't find that funny.
I no longer had self-confidence.

00:07:54.923 --> 00:07:56.852
I thought I would never
achieve anything.

00:07:56.872 --> 00:07:59.645
I even thought I wouldn't be here today.

00:08:00.163 --> 00:08:02.720
Thankfully, my family
took great care of me.

00:08:02.730 --> 00:08:07.650
They took me to a team of professionals
who explained what ADHD meant,

00:08:07.677 --> 00:08:09.477
who made me do plenty of tests

00:08:09.497 --> 00:08:12.517
and really tried to prove to me
that I had great potential

00:08:12.537 --> 00:08:14.589
because I didn't believe that at all.

00:08:14.663 --> 00:08:17.807
Then my life continues,
I feel a bit better in my skin.

00:08:17.810 --> 00:08:19.123
I understand.

00:08:19.130 --> 00:08:21.632
But then, I started to feel
the other side effects.

00:08:21.663 --> 00:08:26.040
If you take the kind of medicine
prescribed to kids like me

00:08:26.070 --> 00:08:29.571
and read the package leaflet
on the side effects, you will see:

00:08:29.590 --> 00:08:34.480
migranes, insomnia, digestive disorders,

00:08:34.483 --> 00:08:37.697
loss of appetite, anorexia, depression ...

00:08:37.716 --> 00:08:39.238
I had a few of those.

00:08:39.268 --> 00:08:42.932
Incidentally when I'd stop
and ask someone to give me the medicine

00:08:42.962 --> 00:08:46.917
because I had forgotten to get
a prescription for a few weeks,

00:08:46.937 --> 00:08:50.580
I'd be hit with a massive migraine.

00:08:50.600 --> 00:08:52.293
I'd suffer from Insomnia.

00:08:52.337 --> 00:08:54.199
I'd no longer want to talk to anyone.

00:08:54.217 --> 00:08:57.071
Instead of studying, I'd sort
my coloring pens by color

00:08:57.091 --> 00:09:01.077
because all of a sudden, I'd feel
very focused on something else.

00:09:01.320 --> 00:09:05.759
Bottom line, you may be already
thinking this does not sound good,

00:09:05.780 --> 00:09:07.037
but this is nothing.

00:09:07.057 --> 00:09:09.895
This is nothing compared
to the lovely withdrawal symptoms

00:09:09.923 --> 00:09:13.880
that hit you after a school
year of being on this cute medicine.

00:09:14.097 --> 00:09:15.780
So I had withdrawal symptoms

00:09:15.790 --> 00:09:19.492
because I was like a drug addict
who had been taking drugs for a long time.

00:09:19.614 --> 00:09:22.523
So indeed when you stop,
you have anxiety, dark thoughts,

00:09:22.533 --> 00:09:24.087
you vomit out of distress.

00:09:24.157 --> 00:09:27.130
And here again, there is a solution:
if you go to your doctor -

00:09:27.160 --> 00:09:31.190
since they take you 
to the hospital saying,

00:09:31.190 --> 00:09:32.190
"Look at my child, she is so anxious" -

00:09:32.190 --> 00:09:34.180
the doctor doesn't ask,

00:09:34.203 --> 00:09:37.070
"Have you been taking
this medicine? What happened?"

00:09:37.100 --> 00:09:40.820
No, they give you a small shot
of a blue substance

00:09:40.837 --> 00:09:43.920
that makes you totally zen,
and then life goes on.

00:09:44.110 --> 00:09:46.270
At that point, I said to myself,

00:09:46.331 --> 00:09:50.657
"That's enough. Your brain
doesn't function properly.

00:09:50.680 --> 00:09:55.487
Also, you are halfway to panic attacks
and on the verge of some unknown limit."

00:09:55.803 --> 00:09:57.740
So I wanted to stop it all.

00:09:57.803 --> 00:10:00.380
And before, during or after,
I don't know what happened

00:10:00.390 --> 00:10:04.363
but I started to have intuitions
about different types of food.

00:10:05.223 --> 00:10:09.080
My family gave me a nickname:
"Insatiable sable".

00:10:09.383 --> 00:10:12.720
A sable is a kind
of small carnivorous ferret.

00:10:12.817 --> 00:10:16.113
I could no longer eat white bread
with jam for breakfast.

00:10:16.143 --> 00:10:20.590
I dreamed of the thick slice of salmon
my mum had prepared the night before,

00:10:20.613 --> 00:10:22.639
and of the tasty vegetables
she had cooked.

00:10:22.670 --> 00:10:25.713
Not long ago, when I returned
home to Brussels,

00:10:25.743 --> 00:10:28.593
my Dad left me a Tupperware 
in the fridge with a note:

00:10:28.610 --> 00:10:32.087
"Leftovers for Insatiable Sable."

00:10:33.017 --> 00:10:37.471
I did not see the link between this kind
of nutrition and my friends' diet.

00:10:37.623 --> 00:10:40.636
My life went on and I started
my studies in neuroscience,

00:10:40.650 --> 00:10:42.420
and that is when I understood it all.

00:10:42.440 --> 00:10:45.757
I was only 27 years old,
I knew next to nothing,

00:10:46.037 --> 00:10:50.883
I had a lot to learn, but I understood
what was happening to me.

NOTE Paragraph

00:10:51.250 --> 00:10:53.247
And that is what I'm going
to tell you now.

00:10:53.277 --> 00:10:56.540
ADHD meant that my little brain

00:10:56.553 --> 00:11:02.470
had a hard time synthesizing
enough dopamine and noradrenaline,

00:11:02.480 --> 00:11:06.900
two neurotransmitters that together
benefit our learning functions,

00:11:06.923 --> 00:11:10.017
our ability to pay attention
and concentrate -

00:11:10.043 --> 00:11:11.730
which I clearly lacked.

00:11:12.163 --> 00:11:16.873
These two neurotransmitters
can be boosted with drugs

00:11:16.890 --> 00:11:21.150
but also with the type
of diet I started to follow.

00:11:21.363 --> 00:11:25.460
So by eating more protein at breakfast -
I didn't used to eat any at all -

00:11:25.477 --> 00:11:27.048
I was ingesting the small pearls

00:11:27.068 --> 00:11:29.827
necessary to create
those neurotransmitters in my brain.

00:11:29.857 --> 00:11:33.563
And by avoiding quick or simple
sugars at all costs,

00:11:33.583 --> 00:11:36.667
I was preventing those pearls
from being deflected elsewhere

00:11:36.683 --> 00:11:39.907
or from having difficulty
to enter my brain.

00:11:40.923 --> 00:11:43.053
When I learnt all of this and realized

00:11:43.073 --> 00:11:48.310
that I could have avoided
all those small pills and big anxieties

00:11:48.340 --> 00:11:50.814
by just having a healthier lifestyle,

00:11:50.854 --> 00:11:53.833
I thought I needed to share
this information around me.

00:11:53.863 --> 00:11:55.596
So I started with social media.

00:11:55.610 --> 00:11:58.350
I spoke about it 
to my family, my friends.

00:11:58.383 --> 00:12:00.211
Then I ended up speaking in companies.

00:12:00.241 --> 00:12:03.327
And today, I am inside this big
red circle telling you about it.

00:12:03.697 --> 00:12:07.993
Now I would like to give you
three small bits of advice

00:12:08.017 --> 00:12:10.437
that are really very simple.

00:12:11.130 --> 00:12:13.092
You may say that they are bogus,

00:12:13.112 --> 00:12:16.311
but I'm sure that you are not
implementing them right now.

00:12:16.343 --> 00:12:17.840
These three advices are:

00:12:17.860 --> 00:12:22.407
first, try to maintain a stable
and moderate blood sugar level;

00:12:22.920 --> 00:12:26.279
second, pay attention
to your second brain;

00:12:26.450 --> 00:12:29.564
and third, try to
have a healthy lifestyle.

00:12:30.333 --> 00:12:35.720
Sorry, I also have lots of allergies,
my genetics aren't that great.

00:12:35.761 --> 00:12:37.131
(Laughter)

00:12:37.163 --> 00:12:41.950
As for the first one, maintaining a stable
and moderate blood sugar level, why?

00:12:42.170 --> 00:12:44.041
Well, because Nature is very well made,

00:12:44.061 --> 00:12:49.723
but our lifestyle today isn't so good,
at least mine, I don't know about yours.

NOTE Paragraph

00:12:50.163 --> 00:12:55.241
For a better understanding, let's say
that I'm a prehistoric man or woman.

00:12:55.270 --> 00:12:59.274
and on my way, I eat some berries,
some grain, maybe some legumes.

00:12:59.450 --> 00:13:03.676
From time to time, if I'm strong enough,
I manage to kill an animal and eat it.

00:13:04.043 --> 00:13:08.397
Fortunately, when I eat
sugars, for example,

00:13:08.417 --> 00:13:14.074
a cool hormone get synthesized in my body
that helps store excess sugar as body fat,

00:13:14.103 --> 00:13:17.617
which enables me, if I don't find
food for two or three days,

00:13:17.658 --> 00:13:19.463
to have something to survive on.

00:13:19.483 --> 00:13:20.793
That's pretty cool.

00:13:20.837 --> 00:13:24.323
Another great mechanism is when
I no longer have enough sugar in my blood,

00:13:24.333 --> 00:13:28.350
I release good stress hormones
that allow me to hunt that lion -

00:13:28.370 --> 00:13:32.110
I don't know if we once hunted lions,
it's the example that came to my mind -

00:13:32.130 --> 00:13:35.640
to be aggressive, 
run very fast, and kill it.

00:13:36.523 --> 00:13:39.081
Today, I don't know
about you but personally,

00:13:39.101 --> 00:13:42.083
I lay down sometimes
in my sofa like a doormat

00:13:42.101 --> 00:13:45.941
and press the keys
of my phone to order a pizza.

00:13:46.430 --> 00:13:50.667
So, my insulin no longer
serves its survival purpose,

00:13:50.697 --> 00:13:55.164
nor its fat storage purpose in case of
starvation since it doesn't happen often.

00:13:55.237 --> 00:13:59.078
So, this type of lifestyle is not the best
for our metabolic health,

00:13:59.103 --> 00:14:02.277
neither is it for our family.

00:14:02.323 --> 00:14:05.900
I don't know if you have children
who are unbearable when they're hungry,

00:14:05.903 --> 00:14:09.380
or partners who make your life 
a misery when they're famished.

00:14:09.863 --> 00:14:12.217
Let me share with you a funny study:

00:14:12.247 --> 00:14:14.910
a group of researchers took
one hundred couples or so.

00:14:14.920 --> 00:14:18.251
They gave them little
voodoo dolls and said,

00:14:18.483 --> 00:14:21.270
"Once a day, you can insert 
between 1 and 51 needles

00:14:21.300 --> 00:14:24.598
to show how much
you are upset by your partner."

00:14:24.863 --> 00:14:28.883
Then, they were able to successfully
correlate those people's blood sugar

00:14:28.910 --> 00:14:31.450
with the number of needles inserted.

00:14:31.670 --> 00:14:35.423
So if you have unbearable
people in your family,

00:14:35.444 --> 00:14:38.300
do not give them donuts
so that they will experience no high

00:14:38.310 --> 00:14:41.057
and no crash during which
they could become insufferable.

00:14:41.097 --> 00:14:44.830
Rather, feed them like a man
living in prehistoric times,

00:14:44.857 --> 00:14:46.983
with this type of thing, for example.

00:14:47.223 --> 00:14:50.589
The second advice is about
paying attention to our second brain.

00:14:50.607 --> 00:14:54.042
The second brain is your gut

00:14:54.062 --> 00:14:56.240
and the whole load
of guests living inside.

00:14:56.270 --> 00:15:01.217
You may not know it but you've an enormous
amount of bacteria in your gut.

00:15:01.617 --> 00:15:05.713
This realm was there
before your first brain,

00:15:05.737 --> 00:15:09.023
so perhaps it should 
actually be called the "first brain".

00:15:09.703 --> 00:15:12.341
These bacteria are not there 
just to do nothing,

00:15:12.361 --> 00:15:17.283
eat what you eat
and take advantage of their host.

00:15:17.743 --> 00:15:20.403
In fact, they play an important
role in your health,

00:15:20.413 --> 00:15:23.343
your immunity and your mood.

00:15:23.373 --> 00:15:25.290
I was talking previously
about serotonin.

00:15:25.300 --> 00:15:28.783
Well, a big majority
of our serotonin is synthesized

00:15:28.810 --> 00:15:31.720
thanks to the bacteria 
that live in our gut.

00:15:32.897 --> 00:15:35.330
Another study - because I love
this type of study

00:15:35.340 --> 00:15:38.351
that allows people to fully
understand what I'm taking about -

00:15:38.371 --> 00:15:40.556
was carried out,
and I find it fascinating.

00:15:40.586 --> 00:15:43.533
They took twins, one obese,
the other diabetic.

00:15:43.558 --> 00:15:47.530
The microbiota of these twins
was transplanted into mice.

00:15:47.563 --> 00:15:51.657
The mice who inherited the microbiota
of the obese subjects

00:15:51.717 --> 00:15:53.823
developed the same phenotype.

00:15:53.870 --> 00:15:55.399
The others remained slim.

00:15:55.429 --> 00:15:58.800
When the slim mice were permitted 
to eat the feces of the obese one,

00:15:58.830 --> 00:16:01.580
they undoubtedly grew in size.

00:16:01.603 --> 00:16:04.650
Yes, mice are coprophagous
and eat the feces of other animals.

00:16:04.670 --> 00:16:08.464
Don't try to eat the feces
of a thin person, you could die

00:16:08.485 --> 00:16:10.667
(Laughter) ... by the way.

00:16:10.897 --> 00:16:13.779
Now these bacteria,
what do they like to eat?

00:16:14.097 --> 00:16:16.880
Fruit, vegetables, plenty of vegetables,

00:16:16.917 --> 00:16:19.297
wholemeal products,
grains, legumes.

00:16:19.317 --> 00:16:22.222
They do not like heavily
processed foods.

00:16:22.403 --> 00:16:24.743
Now for my last piece of advice,

00:16:24.763 --> 00:16:26.930
I want to ask you first to raise your hand

00:16:26.950 --> 00:16:31.693
if you are able to sleep
around eight hours each night,

00:16:31.703 --> 00:16:34.563
not six but eight hours every night

00:16:34.583 --> 00:16:37.563
systematically 
and at strict regular times.

00:16:37.593 --> 00:16:40.192
Raise your hand
if that's the case for you.

00:16:40.377 --> 00:16:41.980
Yeah, no luck ...

00:16:42.330 --> 00:16:46.462
Sleep is the foundation of health and
more important than sport or nutrition.

00:16:46.830 --> 00:16:50.050
All of your functions are improved
by a good night's sleep

00:16:50.070 --> 00:16:53.230
or reduced by a bad night's sleep.

00:16:53.250 --> 00:16:55.581
My mum often say to my sister,

00:16:55.601 --> 00:16:58.072
"In a bad mood? You partied
too much last week-end."

00:16:58.092 --> 00:16:59.318
She's right.

00:16:59.348 --> 00:17:02.871
In studies, when half a group
is deprived of sleep,

00:17:02.892 --> 00:17:04.752
and the other half is allowed to sleep,

00:17:04.782 --> 00:17:10.110
the first group better remembers the bad
things that happened the day before,

00:17:10.130 --> 00:17:13.173
whereas the other is able
to process their emotions.

00:17:13.743 --> 00:17:16.673
If I make you sit for an exam tomorrow,

00:17:16.697 --> 00:17:19.117
and you, I keep waking
you up all night

00:17:19.138 --> 00:17:21.683
and you, I let you sleep,

00:17:21.710 --> 00:17:25.730
and I ask you to use the knowledge
that you learnt the day before,

00:17:25.760 --> 00:17:30.650
you, you will generally perform
40% worse than you.

00:17:30.677 --> 00:17:34.677
So they will succeed, and you,
you will completely flunk.

00:17:35.323 --> 00:17:38.997
If you want your children to succeed
at school, pay attention to their sleep.

00:17:39.157 --> 00:17:40.580
Now I will finish with this:

00:17:40.870 --> 00:17:43.743
ADHD,

00:17:43.750 --> 00:17:48.465
lack of sleep can mimic ADHD symptoms.

00:17:48.797 --> 00:17:51.850
I would like us to be more careful
concerning our lifestyle,

00:17:51.871 --> 00:17:54.282
so that we feel better
in our body and in our head.

00:17:54.323 --> 00:17:58.047
I hope that these few words
will inspire you to take care of yourself.

00:17:58.257 --> 00:17:59.710
That's it, thank you!