WEBVTT 1 00:00:00.120 --> 00:00:05.759 The following is a paid podcast. iHeartRadio's hosting of this podcast constitutes neither an 2 00:00:05.839 --> 00:00:11.000 endorsement of the products offered or the ideas expressed. Hello, and welcome to 3 00:00:11.039 --> 00:00:16.800 boost your brain power. I'm your host, doctor Eric Kaplan. All right, 4 00:00:16.839 --> 00:00:22.800 we're gonna be talking about some hormones and neurotransmitters and important things to keep 5 00:00:22.839 --> 00:00:28.480 that brain functioning at a high level. One of the most important hormones is 6 00:00:29.160 --> 00:00:35.560 cortisol. Cortisol is the stress hormone. When you have too much cortisol, 7 00:00:35.799 --> 00:00:40.079 it could deposit belly fat around your waist. So a lot of people have 8 00:00:40.079 --> 00:00:45.240 difficulty losing weight that belly fat around waist. It's because the cortisol is too 9 00:00:45.399 --> 00:00:50.960 high. When your stress levels go down, the belly fat goes down. 10 00:00:51.960 --> 00:00:56.799 Many times, when I go on vacation with my family, I might eat 11 00:00:56.799 --> 00:01:02.960 worse. However, because my stress levels are down, I actually lose weight. 12 00:01:03.359 --> 00:01:11.519 Because cortisol will slow your metabolism, It'll mess up your brain function, 13 00:01:11.680 --> 00:01:18.159 interrupt your sleep, your digestive process, your respiration, your cardiovascular function, 14 00:01:18.239 --> 00:01:22.760 your mood. So we want to make sure cortisol is in order. The 15 00:01:22.760 --> 00:01:26.439 way cortisol works is we want it high in the morning when you wake up, 16 00:01:26.879 --> 00:01:32.120 and lower at the night when we're trying to rest and go to sleep. 17 00:01:33.519 --> 00:01:38.000 One of the things that stimulates cortisol is electronic exposure the blue light. 18 00:01:40.159 --> 00:01:44.760 Now, remember I just said that we want cortisol high in the morning, 19 00:01:45.560 --> 00:01:52.799 so it's actually a good idea to expose yourself to electronics in the morning because 20 00:01:52.840 --> 00:01:57.920 that's the time when we want cortisol highest. Conversely, at night, we 21 00:01:59.000 --> 00:02:04.120 want cortosol very low. So nighttime we want to stay away from the electronic 22 00:02:06.000 --> 00:02:09.439 turn off, the computer turn off, the iPad and the cell phone, 23 00:02:09.639 --> 00:02:15.039 all these smart devices. At nighttime, we got to turn everything down. 24 00:02:16.039 --> 00:02:22.719 That way, cortisol levels will go down and our sleep will improve, our 25 00:02:22.800 --> 00:02:30.280 anxiety will decrease, our energy will get better if our cortisol levels are high 26 00:02:30.319 --> 00:02:35.840 in the morning and lower at night. Now, if you have a job 27 00:02:36.159 --> 00:02:40.719 where you need to use electronics at night, then you're going to use blue 28 00:02:40.840 --> 00:02:47.680 light filter glasses, so that will decrease cortisol. If you need nice, 29 00:02:49.159 --> 00:02:54.080 good, cheap blue light filter glasses, just give us an email info at 30 00:02:54.159 --> 00:03:00.439 Kaplan brain Ebody dot com and we could hook that up for you. You 31 00:03:00.520 --> 00:03:02.919 just put these on if you want to, you know, watch a TV 32 00:03:04.039 --> 00:03:07.800 show it's at night. You have to wear these blue light filter glasses. 33 00:03:07.800 --> 00:03:12.840 If you're you exposed to electronics, including your cell phone, without these glasses, 34 00:03:13.400 --> 00:03:15.719 then your cortisol levels are gonna go too high. It's better not to 35 00:03:15.800 --> 00:03:20.360 use any electronics at alls. Better to go outside for a walk, you 36 00:03:20.400 --> 00:03:23.759 know, play a sport, go for a bike ride, take the dog 37 00:03:23.759 --> 00:03:30.879 out, play with your kids, do something outside. Remember we said in 38 00:03:30.919 --> 00:03:38.280 the previous episodes it's good to go outside during sunset so that your brain sees 39 00:03:38.400 --> 00:03:44.919 the sun go down, and now it's time to decrease cortisol. But if 40 00:03:44.960 --> 00:03:50.400 it's nighttime and the TV's on, your cell phone's on, the computers on, 41 00:03:50.800 --> 00:03:54.639 all the lights are on, cortisol is increased at night, and that 42 00:03:54.840 --> 00:03:59.560 is going to make your sleep a lot worse. That's going to increase stress, 43 00:04:00.199 --> 00:04:02.599 not gonna be able to handle your environment as well, because you're gonna 44 00:04:02.599 --> 00:04:09.120 be in stress mode. That's when your cortisol levels are too high. So 45 00:04:09.159 --> 00:04:14.400 we want cortisol high in the morning and we want it low at night. 46 00:04:15.800 --> 00:04:23.560 So more electronics during the morning and day less electronics at night. Other stuff 47 00:04:23.600 --> 00:04:30.959 that stimulates cortisol is food when you eat. So if we want to have 48 00:04:31.040 --> 00:04:36.839 high cortisol in the morning and then low cortisol at night, the way to 49 00:04:38.040 --> 00:04:43.160 eat is like a king for breakfast, a prince for lunch, and a 50 00:04:43.240 --> 00:04:46.560 pauper for dinner. So again, you want to eat like a king for 51 00:04:46.600 --> 00:04:51.279 breakfast, a prince for lunch, and a pauper for dinner. The reason 52 00:04:51.360 --> 00:04:55.680 we eat is for energy, and we need most of our energy in the 53 00:04:55.720 --> 00:05:00.959 morning in the afternoon when we're getting our stuff done. So that's why you 54 00:05:00.000 --> 00:05:04.959 need big meal first, second big meal, second, very small meal third, 55 00:05:05.439 --> 00:05:11.199 and you want to end your meal very early to keep that corsol levels 56 00:05:11.240 --> 00:05:17.399 down. So what I recommend is to eat from ten am to six pm. 57 00:05:18.800 --> 00:05:23.600 So ten am is your largest meal, and then let's say you have 58 00:05:24.519 --> 00:05:30.560 one pm, second large meal, lunch, and then you say five pm 59 00:05:31.040 --> 00:05:36.040 you have dinner. Small meal. That's going to keep your corsol high in 60 00:05:36.040 --> 00:05:42.319 the morning and then low at night. It's a brain hack, but you 61 00:05:42.360 --> 00:05:46.759 could do it. Take advantage use this knowledge. Don't do what a typical 62 00:05:46.800 --> 00:05:50.720 American does, which is a skip breakfast. I have just a cup of 63 00:05:50.759 --> 00:05:55.920 coffee, have a sandwich or a salad for lunch, and then I have 64 00:05:55.959 --> 00:06:01.839 a huge, big dinner late at night. That's the opposite of what you 65 00:06:01.879 --> 00:06:05.600 should be doing. If you follow what everyone else is doing, you're gonna 66 00:06:05.680 --> 00:06:11.279 end up like everyone else, which is heart disease, cancer, obesity, 67 00:06:11.319 --> 00:06:15.000 diabetes, Alzheimer's disease. You want to end up like everybody else. Do 68 00:06:15.079 --> 00:06:20.160 what everyone else does. Coffee in the morning, sandwich for lunch, big 69 00:06:20.160 --> 00:06:27.120 dinner at night. It's a recipe for disaster. Cortosol levels maintained from track 70 00:06:27.160 --> 00:06:33.079 exposure and food exposure. All right, the next harmonies testosterone. Testosterone should 71 00:06:33.079 --> 00:06:38.879 be highest in the morning. That's when we get stuff done, when you 72 00:06:38.879 --> 00:06:44.839 want to exercise, when you want to think, When I have sex in 73 00:06:44.879 --> 00:06:48.920 the morning, your testosterone's highest. It's when you have the most energy. 74 00:06:49.000 --> 00:06:53.480 You gotta be that morning person. Shouldn't be groggy in the morning, needing 75 00:06:53.480 --> 00:06:59.360 a cup of coffee. That means you're testosterone and cortisol levels are abnormal. 76 00:07:00.000 --> 00:07:02.920 So we got to start changing our habits. Got to start exercising in the 77 00:07:02.959 --> 00:07:09.759 morning every single morning. Get the testosterone high. Not only aerobic exercise, 78 00:07:09.800 --> 00:07:16.279 but anaerobic exercises, weightlifting exercises, weight resistant exercises. You can do calisthetics. 79 00:07:18.279 --> 00:07:26.879 I really believe in the hit type of workout, high intensity interval training 80 00:07:27.720 --> 00:07:30.040 where you go really hard and then you take it back a little bit, 81 00:07:30.079 --> 00:07:32.160 and then you go really hard and you take it back a little bit, 82 00:07:32.240 --> 00:07:36.319 really hard and take it back a little bit. That's the best way to 83 00:07:36.399 --> 00:07:44.040 exercise. Got to exercise all different ways. Don't always do the same routine. 84 00:07:45.959 --> 00:07:46.600 You know, you don't want to be Oh, Monday, I do 85 00:07:46.680 --> 00:07:51.800 biceps and triceps, and you know, Tuesday I do legs, and Wednesday 86 00:07:51.839 --> 00:07:59.120 I do the bike or the treadmill. Don't get in that regiment. You 87 00:07:59.160 --> 00:08:03.319 have to change it up all the time. I'll make your testosterone highest. 88 00:08:03.839 --> 00:08:13.000 And to exercise really every single day super important. But do something fun that 89 00:08:13.000 --> 00:08:16.360 you like to do. So if you don't like, don't going to the 90 00:08:16.399 --> 00:08:18.800 gym. Don't make that you're exercise because then you're not going to do it. 91 00:08:20.839 --> 00:08:22.680 You know, you got to find stuff that you like to do. 92 00:08:22.560 --> 00:08:28.000 Might be a dance class, you know, it might be bicycle, might 93 00:08:28.079 --> 00:08:37.080 be roller skating, might be tennis, might be soccer or basketball, might 94 00:08:37.120 --> 00:08:43.960 be swimming, might be jogging, running, sprinting. Find something that you 95 00:08:43.039 --> 00:08:48.039 like to do that's fun and something that you can improve. You always got 96 00:08:48.039 --> 00:08:52.440 to improve. You know, if you're a runner, you've got to improve 97 00:08:52.440 --> 00:08:54.919 your speed, or you're got to increase your distance. You know, if 98 00:08:54.919 --> 00:09:01.639 you're weight training, you got to increase that weight. You know, you've 99 00:09:01.639 --> 00:09:05.919 got to challenge yourself. And when you do that stuff that makes your brain 100 00:09:07.039 --> 00:09:11.240 stronger. Not only would that increase portosol and testosterone, but it'll make your 101 00:09:11.240 --> 00:09:18.440 brain function at a higher level of improve your improve your mood. So every 102 00:09:18.519 --> 00:09:22.240 day I don't care, even if it's just for five minutes, you do 103 00:09:22.360 --> 00:09:28.600 some sort of exercise. Everybody has five minutes to do some sort of exercise 104 00:09:28.919 --> 00:09:33.440 every morning. All right, I gotta get it done. If you got 105 00:09:33.440 --> 00:09:37.480 to set the arm five minutes earlier, said it five minutes earlier, all 106 00:09:37.559 --> 00:09:43.840 right. So that's cortisol, that's testosterone. You got to keep that body 107 00:09:43.960 --> 00:09:50.440 moving. You use it or you lose it. All right. And then 108 00:09:50.600 --> 00:09:52.960 estrogen we got to talk about. You know, everybody has estra and guys 109 00:09:52.960 --> 00:09:56.960 have estrogen. Girls have estrogen just you know, women have a little bit 110 00:09:58.000 --> 00:10:03.600 more estrogen than men do. But the problem with estrogen is many people have 111 00:10:03.639 --> 00:10:09.080 too much of it. You've got to decrease it right, and we get 112 00:10:09.200 --> 00:10:16.639 estrogen from soy. A lot of soy products of estrogen. Plastics, a 113 00:10:16.639 --> 00:10:22.519 lot of plastics have estrogen. How to get rid of plastics, just turn 114 00:10:22.600 --> 00:10:28.879 everything into glass and stainless steel. That's it. It's very easy to get 115 00:10:28.960 --> 00:10:33.919 rid of plastics. They're just convenient, but they're bad for the environment, 116 00:10:33.799 --> 00:10:41.120 bad for your health, bad for your inflammation. You know, there's like 117 00:10:41.480 --> 00:10:48.559 an aisland the size of Texas a plastic just floating around in the Pacific Ocean. 118 00:10:50.080 --> 00:10:58.679 So much plastic and the earth in the ocean. It's scary. Let's 119 00:10:58.679 --> 00:11:03.559 not into the problem, all right, it's already gone too far. So 120 00:11:03.639 --> 00:11:07.960 if you don't do it for your health, do it for the environment. 121 00:11:09.240 --> 00:11:15.759 The average person consumes about a credit card size worth of plastic every year. 122 00:11:16.360 --> 00:11:20.919 Very scary. We cannot keep having all these plastics. When you store your 123 00:11:20.919 --> 00:11:28.279 food and plastics, it leaches into the food. So as soon as you 124 00:11:28.320 --> 00:11:33.159 get home from the supermarket, what you want to do is clean your fruits 125 00:11:33.159 --> 00:11:37.080 and vegetables. It's very easy to clean. You want to get all those 126 00:11:37.399 --> 00:11:41.039 chemicals off it. And what you do is you just put them in a 127 00:11:41.080 --> 00:11:45.840 big bowl, your fruits in your vegetables. Put a bunch of baking soda. 128 00:11:45.960 --> 00:11:50.519 So you mix cold water baking soda, let it soak for an hour, 129 00:11:52.000 --> 00:11:56.519 and then you just strain it out, you know, clean some more, 130 00:11:56.559 --> 00:12:03.200 which is some fresh water, and you store it in glass. And 131 00:12:03.279 --> 00:12:07.200 you'll see that they last forever when you store it in glass. When you 132 00:12:07.320 --> 00:12:11.320 keep it in those plastic containers from the supermarket, they they actually get bad 133 00:12:11.399 --> 00:12:16.360 much quicker. Let's try it. And it's beautiful to see all. You 134 00:12:16.399 --> 00:12:20.679 know. You just stack up these glass containers with all your fruits and vegetables, 135 00:12:20.720 --> 00:12:26.600 all the different colors and red and orange and yellow and green, blue 136 00:12:26.679 --> 00:12:31.159 and purple. All right. So stay away from the plastics to decrease your 137 00:12:31.320 --> 00:12:37.399 estrogen. Stay away from the soy products. To decrease your estrogen. Soys 138 00:12:37.480 --> 00:12:43.480 everywhere. It's tofu, it's being curved, it's at a mamma. It's 139 00:12:43.519 --> 00:12:48.279 in soybean oil, it's in soy sauce. I mean, it's on all 140 00:12:48.320 --> 00:12:54.360 these dressings. And you know, it's it's pretty crazy how much we don't 141 00:12:54.399 --> 00:12:58.080 realize that soy is everywhere, all right, So be very careful. It's 142 00:12:58.080 --> 00:13:01.879 in all those fake meats, all right. So you got to decrease, 143 00:13:01.919 --> 00:13:09.840 the plastic decrease, the soy decrease, your estrogen more when we come back 144 00:13:11.039 --> 00:13:13.840 from the break. If you want to improve your brain function, help with 145 00:13:13.960 --> 00:13:18.960 memory, focus, sleep, digestion, energy depression, anxiety, dizziness, 146 00:13:20.039 --> 00:13:22.799 balance, vision, headaches, brain fog, weight loss, or simply want 147 00:13:22.840 --> 00:13:28.759 to maximize your human potential and prevent future diseases, that this is the show 148 00:13:28.879 --> 00:13:33.559 for you. Don't misboost your brain power with doctor Eric Kaplan and you will 149 00:13:33.639 --> 00:13:37.360 learn natural, integrative, and holistic approaches to modern day medical problems such as 150 00:13:37.399 --> 00:13:43.559 Alzheimer's, Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, 151 00:13:43.639 --> 00:13:48.480 fibromyalgia, vertigo, migraines, for posture, pain, TBI, skin and 152 00:13:48.600 --> 00:13:52.960 digestive problems. Doctor Kaplan is most famous for getting to the root cause of 153 00:13:52.960 --> 00:13:58.559 a wide variety of brain and health conditions, rather than treating symptoms with traditional 154 00:13:58.559 --> 00:14:01.559 medicines and risky surgery. To contact to doctor Kaplin, you can call this 155 00:14:01.679 --> 00:14:05.399 team at two or one two six one two one five zero or visit his 156 00:14:05.440 --> 00:14:13.120 website head Kaplin DC dot com. Welcome back to boost your brain power. 157 00:14:13.799 --> 00:14:20.879 I'm your host, Doctor Eric Kaplan. Okay, so we're just talking about 158 00:14:20.360 --> 00:14:30.360 cortisol and talking about testosterone and estrogen, Let's talk a little bit about melatonin. 159 00:14:30.840 --> 00:14:41.200 Right. So melatonin is one of the most taking supplements that patients tell 160 00:14:41.240 --> 00:14:46.120 me about because they're told that that's going to help with sleep. So a 161 00:14:46.120 --> 00:14:48.399 lot of my pages, they come to me their whole list of supplements and 162 00:14:48.480 --> 00:14:52.480 they think, oh, I'm very healthy. I'm taking all these vitamins and 163 00:14:52.519 --> 00:14:56.080 supplements. And I say, well, that doesn't mean you're healthy. You 164 00:14:56.080 --> 00:14:58.240 were very healthy, you wouldn't have to take all these vitamins and supplements. 165 00:15:00.399 --> 00:15:05.320 Those are pills. Why are you gonna take pills? That's just like medicine. 166 00:15:05.039 --> 00:15:09.320 Oh, let me take this pill to help me sleep. Let me 167 00:15:09.320 --> 00:15:13.879 take this melatonin to help me sleep. Right, that's just like taking a 168 00:15:13.919 --> 00:15:18.919 sleeping pill. It's just not many side effects. Right. So a lot 169 00:15:18.919 --> 00:15:20.279 of people think when they're doing it the naturally, it's a healthy way. 170 00:15:22.519 --> 00:15:28.960 But what's the healthy way. It's not taking melatonin. It's figuring out why 171 00:15:30.399 --> 00:15:37.720 you're not sleeping properly, why are your circadian rhythms off? And guess what, 172 00:15:37.159 --> 00:15:46.759 It's probably related to cortisol. Cortisol and melatonin are inversely proportional. What 173 00:15:46.960 --> 00:15:56.879 that means as cortisol levels go up, melatonin levels go down. So if 174 00:15:56.919 --> 00:16:03.279 it's eight o'clock at night and you're watching TV, you're on your cell phone, 175 00:16:03.639 --> 00:16:07.879 the computers on, the lights are on, you're snacking on the couch, 176 00:16:10.039 --> 00:16:15.399 your cortisol levels are going through the roof. And guess what, if 177 00:16:15.399 --> 00:16:21.720 you're watching the news, it's gonna double. So what are you watching at 178 00:16:21.960 --> 00:16:27.039 at night? Also? Are you watching vampires and demons killing each other and 179 00:16:27.919 --> 00:16:34.799 mysteries of sex crimes and murders, and you know the news? And what 180 00:16:34.879 --> 00:16:40.600 are you watching and you're watching all these shows with blood and gore and war. 181 00:16:41.080 --> 00:16:47.039 Are you watching the news about you know, disasters and racism and political 182 00:16:47.120 --> 00:16:52.759 corruption and you know the inflation? And is everything going to put you in 183 00:16:52.840 --> 00:16:57.240 fear mode which will increase cortisol in the stress harmone. So not only that 184 00:16:57.320 --> 00:17:02.279 the lights are on, but what are you actually watching? You know, 185 00:17:02.320 --> 00:17:07.240 if you're gonna watch something at night, make it funny. Are you're relaxing, 186 00:17:08.119 --> 00:17:12.240 make it loving? You know, watch like if you got Netflix, 187 00:17:12.279 --> 00:17:15.480 watch like Fuller House or something. It's just like ah ha ha ha, 188 00:17:17.119 --> 00:17:22.519 little family, cheesy love. You know that's what you want? Something relaxed 189 00:17:22.559 --> 00:17:27.960 and calming. You want your your whole night, you're gonna be thinking about 190 00:17:29.000 --> 00:17:33.839 those less few hours of what was going on. If you're stressing about work, 191 00:17:33.200 --> 00:17:37.240 you're gonna have a stressful sleep. If you're thinking about all this stressful 192 00:17:37.279 --> 00:17:40.640 day at work, it's not good. You're watching the news before bed, 193 00:17:40.920 --> 00:17:45.519 it's not good. If you're watching sex crimes before bed, that's not good. 194 00:17:45.960 --> 00:17:48.559 If you're watching murder mysteries before bed, that's not good. If you're 195 00:17:48.559 --> 00:17:53.920 watching, you know, war documentaries, that's not good. What are you 196 00:17:53.960 --> 00:18:00.680 watching. It's not only the light but what you're watching as well. All 197 00:18:00.759 --> 00:18:11.920 right, So that's very important that we decrease melatonin in the morning and increase 198 00:18:11.960 --> 00:18:15.039 it at night. We want to have high energy in the morning. We 199 00:18:15.039 --> 00:18:19.359 want to be resting at night. So we don't want to medicate or just 200 00:18:19.480 --> 00:18:26.240 take melatonin. We want to rewire our brain through a process called neuroplasticity, 201 00:18:26.039 --> 00:18:33.880 so that our melatonin naturally goes up at night. If you're taking melatonin at 202 00:18:33.960 --> 00:18:37.559 night, then the brain is like, I don't need to produce it on 203 00:18:37.599 --> 00:18:41.920 my own. You're giving it to me synthetically. Why should I work for 204 00:18:41.960 --> 00:18:48.759 it? And you're never going to heal properly. You need the brain to 205 00:18:48.839 --> 00:18:56.400 heal on its own. You need to rewire the brain so you don't have 206 00:18:56.480 --> 00:19:00.519 to take supplements, so you don't have to take medicine, so you don't 207 00:19:00.559 --> 00:19:06.400 need a c PAP machine, you don't need to do all these sleep studies. 208 00:19:07.799 --> 00:19:11.839 You have to rewire your brain. But how do you know what area 209 00:19:11.880 --> 00:19:18.240 of the brain you need to rewire, Well, you have to test the 210 00:19:18.279 --> 00:19:26.720 brain. To analyze the brain. The best test, especially for cortisol and 211 00:19:26.920 --> 00:19:37.920 sleep and stress memory, focus all that stuff. That is the q EG 212 00:19:37.160 --> 00:19:42.519 brain mapping. The q EG brain mapping is a non invasive test. There's 213 00:19:42.559 --> 00:19:48.640 no radiation. You don't have to take it like an MRI where you're in 214 00:19:48.640 --> 00:19:53.240 that small tube and take this contrast fluid. It's like a cat skin or 215 00:19:53.240 --> 00:19:59.279 a pet skin or an X ray. We have all this radiation. So 216 00:19:59.319 --> 00:20:03.880 what we have to do do is where a cap it's like a swimmer's cap, 217 00:20:03.240 --> 00:20:07.880 and the swimmer's cap has electrodes that are attached to it in all different 218 00:20:07.880 --> 00:20:11.960 spots all around the different areas of your brain, and it measures each area 219 00:20:12.000 --> 00:20:17.200 of the brain. Measures the brain waves, the alpha brain waves, the 220 00:20:17.279 --> 00:20:22.720 beta, theta the delta, so it measures all these brain waves and depending 221 00:20:22.720 --> 00:20:30.000 on the location of where the abnormal brain waves occur, that will tell us 222 00:20:30.359 --> 00:20:33.839 what areas of the brain are not working, so we can locate it and 223 00:20:33.039 --> 00:20:37.880 literally locate the area of the brain that's not working. And then once we 224 00:20:37.960 --> 00:20:41.720 locate the area of the brain that's not working, now we come up with 225 00:20:41.839 --> 00:20:49.880 therapeutic exercises to stimulate those weak areas. Okay, so it's very different. 226 00:20:51.160 --> 00:20:55.960 So I'm not the doctor that's going to write you a prescription for medicine to 227 00:20:56.000 --> 00:20:59.359 take care of your problem, not going to put a band aid over it. 228 00:20:59.519 --> 00:21:03.079 We're not going to hide your symptoms. But what we want to do 229 00:21:03.200 --> 00:21:07.960 is do the evaluation, get to the root cause, and then come up 230 00:21:07.000 --> 00:21:14.480 with a natural, holistic, integrative with no risk or side effects, a 231 00:21:14.519 --> 00:21:21.079 solution of therapeutic exercises that are going to strengthen that area of your brain so 232 00:21:21.119 --> 00:21:26.200 I could function at higher level. But first step is to do the test 233 00:21:26.720 --> 00:21:34.079 that's the q EG brain mapping. This test only takes about fifteen to twenty 234 00:21:34.079 --> 00:21:41.000 minutes to do. It's pretty easy. It's normally five hundred dollars. But 235 00:21:41.319 --> 00:21:45.119 if you're one of the first seven people to call, text or email you 236 00:21:45.119 --> 00:21:51.920 can get the q EG brain mapping for only twenty one dollars. Yes, 237 00:21:52.039 --> 00:21:53.960 it's usually five hundred dollars, but if you're one of the first seven people, 238 00:21:55.279 --> 00:21:57.720 you can get it for only twenty one dollars. All you have to 239 00:21:57.720 --> 00:22:03.880 do is call or text six four six two two one six seven three eight, 240 00:22:06.000 --> 00:22:11.839 or you can email info at Kaplin Brain, embody dot com. I'll 241 00:22:11.880 --> 00:22:15.759 say that again. You can call or text six four six two two one 242 00:22:17.160 --> 00:22:23.160 six seven three eight, or you can email info at Kaplin Brain and Body 243 00:22:23.880 --> 00:22:29.039 dot com. Just say you're one of my radio show listeners and you want 244 00:22:29.039 --> 00:22:33.839 to be one of the first seven people to get the q EG brain mapping 245 00:22:34.319 --> 00:22:38.680 for only twenty one dollars, and that will literally tell us. Do you 246 00:22:38.759 --> 00:22:47.160 have sleep deprivation? Do you have insomnia? Do you have anxiety? Do 247 00:22:47.200 --> 00:22:52.480 you have too much cortisol? Do you have white matter inflammation? Do you 248 00:22:52.519 --> 00:22:59.880 have a thyroid problem? Do you have intestinal inflammation? Is really cool technology. 249 00:23:00.039 --> 00:23:04.559 Take advantage it tells us. Do you have anger aggression? Troubles with 250 00:23:04.680 --> 00:23:11.400 focus motivation? Do you have trouble shifting tasks? Do you have working memory 251 00:23:11.400 --> 00:23:17.160 problems? Sequential memory problems long term memory, short term memory. It breaks 252 00:23:17.160 --> 00:23:21.480 everything down based on the location of the brain and what's that part of the 253 00:23:21.519 --> 00:23:26.519 brain responsible for. But the beauty part is not only do we figure out 254 00:23:26.079 --> 00:23:30.720 what the problem is, The best part is the solution. You know, 255 00:23:30.759 --> 00:23:34.400 we could come up, Oh, if the frontal cortex is off, then 256 00:23:34.440 --> 00:23:37.440 we could do this exercise. If the temporal cortex is off, we could 257 00:23:37.440 --> 00:23:41.519 do this. If the cerebellum's not working properly, this exercise works well, 258 00:23:42.920 --> 00:23:47.160 right, But it all depends and you might know a lot of times when 259 00:23:47.200 --> 00:23:49.559 we do the brain mapping and I read the results, patients are like, 260 00:23:49.680 --> 00:23:52.799 oh, yeah, that makes sense. And I'll be like, oh, 261 00:23:52.920 --> 00:23:59.880 you know, you're approprial septions off or something, which is your awareness of 262 00:24:00.039 --> 00:24:03.559 your body and space, and we could see that on the brain map. 263 00:24:03.160 --> 00:24:07.880 And then patients will be like, oh, yeah, I'm always bumping into 264 00:24:07.920 --> 00:24:11.319 things or knocking into things or tripping over my feet, or I'm always dropping 265 00:24:11.359 --> 00:24:17.599 things and clumsy, and you know that stuff is picked up on the brain 266 00:24:17.640 --> 00:24:21.240 map. So we figure out what areas are wrong, and then we come 267 00:24:21.319 --> 00:24:26.279 up with easy therapeutic exercises you could do to strengthen those weak areas. That 268 00:24:26.359 --> 00:24:33.000 process is called neuroplasticity. It's rewiring the brain to take care of the weak 269 00:24:33.039 --> 00:24:36.680 areas to make them stronger. I'm not gonna give you a prescription, you 270 00:24:36.720 --> 00:24:41.000 know, like riddling to help you focus, or you know, sleeping pills 271 00:24:41.079 --> 00:24:45.599 or anxiety pills or antidepressants. But we're gonna figure out what's wrong and teach 272 00:24:45.640 --> 00:24:49.799 you how to naturally and holistically help improve your brain so you can function better, 273 00:24:51.160 --> 00:24:55.519 feel better, and live a better life more when we come back from 274 00:24:55.559 --> 00:25:02.160 the break, don't miss boost your brain power with doctor Eric Kaplan every Saturday 275 00:25:02.160 --> 00:25:06.799 from two pm to three pm to learn the secrets of how to optimize your 276 00:25:06.799 --> 00:25:11.839 brain function. You can improve memory, focus, energy, sleep, digestion, 277 00:25:11.200 --> 00:25:17.440 mood, skin, metabolism, and strength by following the science and research 278 00:25:17.559 --> 00:25:22.240 that doctor Kaplan will be sharing with his audience. Join the adventure of discovering 279 00:25:22.240 --> 00:25:26.519 how to help the brain and body in a natural way while having fun at 280 00:25:26.559 --> 00:25:30.200 the same time. Listen to boost your brain power. If you want to 281 00:25:30.279 --> 00:25:33.839 function better, feel better, and enjoy the quality of life you deserve, 282 00:25:34.160 --> 00:25:40.200 call two O one two six one two one five zero or email info at 283 00:25:40.279 --> 00:25:44.480 Kaplan Brain and Body dot com. If you're interested in a free ten minute 284 00:25:44.519 --> 00:25:48.920 consultation with doctor Kaplan, or visit Kaplan DC dot com for more information. 285 00:25:52.319 --> 00:25:57.960 Welcome back to boost your brain power. I'm your host, doctor Eric Kaplan. 286 00:26:00.279 --> 00:26:03.519 Okay, so we were just talking about, you know, how to 287 00:26:03.599 --> 00:26:08.119 improve your brain function, get in control of your hormones. We're going to 288 00:26:08.200 --> 00:26:14.640 talk a little bit about kind of stuff in the brain as well. You 289 00:26:14.680 --> 00:26:19.680 know, those are super super important to get in tiptop shape. All right, 290 00:26:19.720 --> 00:26:23.400 So you know there's a lot of you know, these what we like 291 00:26:23.480 --> 00:26:30.799 to call happiness chemicals that your brain needs to produce to feel best. The 292 00:26:30.839 --> 00:26:37.480 one that most people know it's called dopamine, and that is more like the 293 00:26:37.680 --> 00:26:44.279 reward, the motivation chemical. You know, there are lots of ways that 294 00:26:44.400 --> 00:26:51.440 you could naturally increase dopamine finishing a task, like having a little checklist and 295 00:26:51.559 --> 00:26:56.960 okay, check this, check this, celebrating the small winds. So once 296 00:26:56.000 --> 00:27:00.880 you complete those tasks, give yourself a reward. You know, you got 297 00:27:00.880 --> 00:27:03.839 to celebrate. It can't just be work, work, work, work with 298 00:27:03.920 --> 00:27:08.039 no reward. So you do the task and then give yourself a reward, 299 00:27:08.119 --> 00:27:12.359 but make it a healthy reward, you know, not like oh now, 300 00:27:12.400 --> 00:27:15.920 I can eat a doughnut or something, you know, make it a healthy 301 00:27:17.160 --> 00:27:23.400 reward. Self care increases dopamine. Just looking good, you know, you 302 00:27:23.440 --> 00:27:26.400 know, dressing nice. You know when people give you compliments, Oh, 303 00:27:26.440 --> 00:27:30.640 you look so good, that's gonna increase dopamine. Even when you look in 304 00:27:30.640 --> 00:27:33.920 the mirror and you're like, oh wow, you know, I like pretty 305 00:27:33.920 --> 00:27:36.240 good today, and I like, oh I like this outfit, or I 306 00:27:36.319 --> 00:27:40.599 like the way my hair is, or like my makeup or my glasses and 307 00:27:40.720 --> 00:27:42.119 hat or whatever it is. You know, you want to quick, hey, 308 00:27:42.160 --> 00:27:45.359 I want to look good. Look the part of a clean shaving and 309 00:27:45.839 --> 00:27:49.400 whatever it may be. You know, don't look like a bum, don't 310 00:27:49.400 --> 00:27:56.400 look like a mess. Your brain's gonna decrease activation. When you look good, 311 00:27:56.440 --> 00:28:00.839 you're gonna feel good. So you gotta look that part that's going to 312 00:28:00.119 --> 00:28:07.400 increase dopamine. And one of the easiest ways to increase dopamine is exercise. 313 00:28:07.720 --> 00:28:12.160 You gotta exercise. Remember we said every single day for all the hormones, 314 00:28:12.799 --> 00:28:18.440 every single thing, especially in the morning. Morning exercise. Get that dopamine 315 00:28:18.440 --> 00:28:26.720 going, get that cortisol going, get that testosterone going. We're increasing exercise, 316 00:28:29.160 --> 00:28:34.440 Right's super super important. Another easy thing listening to music, right, 317 00:28:34.480 --> 00:28:37.920 you know, when you're driving that guard, blast them music, or you're 318 00:28:37.920 --> 00:28:42.599 you know, singing in the shower with your favorite song on. That makes 319 00:28:42.599 --> 00:28:47.960 your brain feel good. You want to increase your dopamine, Put on your 320 00:28:48.079 --> 00:28:53.640 favorite song and start singing, yell, enjoy it, smile. Ones that 321 00:28:53.680 --> 00:29:02.039 have emotional attachments to it, Those are the best listening to music all right. 322 00:29:02.640 --> 00:29:08.519 And one that I practice every single day as well is gratitude. So 323 00:29:08.640 --> 00:29:14.079 every day I have my gratitude list. I'm grateful for this, I'm grateful 324 00:29:14.079 --> 00:29:17.920 for that, and it's simple things. Grateful for my wife, Grateful for 325 00:29:18.039 --> 00:29:22.440 my kids, Grateful for my car, my house, my businesses, my 326 00:29:22.880 --> 00:29:26.640 books, my radio shows, my newspaper columns. I'm thankful that I could 327 00:29:26.720 --> 00:29:30.880 see. I'm thankful I can hear. I'm thankful I can walk. I'm 328 00:29:30.880 --> 00:29:34.960 thankful I can poop and pee and sleep and the stuff that everyone takes for 329 00:29:36.079 --> 00:29:41.039 granted until you lose those things. Okay, it's gonna be grateful. You 330 00:29:41.079 --> 00:29:45.920 live in America, Grateful you live in New Jersey or New York. Grateful 331 00:29:45.000 --> 00:29:49.880 you have friends and family. Grateful you have your health. Every day, 332 00:29:52.000 --> 00:29:53.880 go and wait for your health to be gone, to be grateful for it. 333 00:29:56.799 --> 00:29:57.759 You know, when I eat food, I'm like, oh thank God. 334 00:29:59.200 --> 00:30:03.119 My digestis ships and work. I can produce enzymes and hydrochloric acid, 335 00:30:03.240 --> 00:30:07.200 and I could hoop every morning and I never have to push. It's never 336 00:30:07.319 --> 00:30:11.759 difficult. You know. To have great bout movements is one of the best 337 00:30:11.880 --> 00:30:17.720 things you could ever have. But you gotta be grateful for that, all 338 00:30:17.799 --> 00:30:22.400 right, So gratitude, write it down, Say it, and I'll literally 339 00:30:22.440 --> 00:30:29.799 write down the same exact list every day. You know, I'm thankful every 340 00:30:29.880 --> 00:30:34.079 day that I could walk. You know, that's who God wants to take 341 00:30:34.119 --> 00:30:40.000 care of. People that are grateful, right, Nobody wants to be around 342 00:30:40.039 --> 00:30:48.160 somebody who's always complaining about everything's always miserable, life's horrible, everything's bad because 343 00:30:48.200 --> 00:30:52.880 they're looking for the bad things. I bet you a lot of these people 344 00:30:53.519 --> 00:30:59.359 that think their life is horrible have eyes that they could see, have ears 345 00:30:59.400 --> 00:31:03.319 that they can, have a mouth that they could chew food, have a 346 00:31:03.359 --> 00:31:06.039 bed that they can sleep in, they have a roof up over their head. 347 00:31:06.720 --> 00:31:11.440 There's so much to be grateful for, but they're complaining about things that 348 00:31:11.480 --> 00:31:18.839 are meaningless. All right, don't be around people that are complaining that are 349 00:31:18.960 --> 00:31:25.839 negative, because then you start complaining and you start becoming negative. All right, 350 00:31:25.880 --> 00:31:36.799 what's another happiness chemical serotonin? Right, that's the mood stabilizer. Every 351 00:31:36.880 --> 00:31:40.000 day in my office we have bananas and everyone's like, oh, I do 352 00:31:38.960 --> 00:31:42.119 you always have bananas? They say, oh, there's so much sugar and 353 00:31:42.200 --> 00:31:51.039 bananas. It's natural sugar. It's not as bad as table sugar. It's 354 00:31:51.039 --> 00:31:55.279 not as bad as high fruit toast corn serup. When you get it from 355 00:31:55.319 --> 00:32:01.640 the whole fruit, it's extremely healthy. If you're just taking the sugar out 356 00:32:01.680 --> 00:32:07.599 of the fruit, then it's not healthy. The sugar is the juice. 357 00:32:07.359 --> 00:32:13.839 So that's why it's not good to have apple juice orange juice. Right when 358 00:32:13.839 --> 00:32:17.200 you have the juice, you're taking out all the good stuff, all the 359 00:32:17.240 --> 00:32:22.480 fiber, and you're leaving all the sugar. Getting back to the bananas, 360 00:32:22.480 --> 00:32:29.599 though, the bananas have serotonin. So I want my patience to be in 361 00:32:29.599 --> 00:32:35.720 a good mood when they're in my office. We're gonna give them some bananas 362 00:32:35.759 --> 00:32:44.000 better than taking an antidepressant. And I don't know if you guys know this, 363 00:32:44.079 --> 00:32:49.960 but if the bananas have a brown spot on them, that has been 364 00:32:49.960 --> 00:32:58.240 proven to have chemicals that fight cancer. All right, So you want serotonin 365 00:32:58.799 --> 00:33:05.039 and to prevent cancer. Have a banana with some brown spots, all right, 366 00:33:05.079 --> 00:33:12.279 So how else can we increase our serotonin. One thing that's very popular 367 00:33:12.359 --> 00:33:20.799 these days that a lot of people know about is meditation. Meditation will increase 368 00:33:21.519 --> 00:33:28.079 serotonin. Now, a lot of people have difficulty with meditation. They say, 369 00:33:28.079 --> 00:33:32.200 oh, I can't sit for a half hour and not think about anything. 370 00:33:34.160 --> 00:33:45.119 It's very difficult. But what I recommend doing is the relax technique. 371 00:33:46.480 --> 00:33:53.880 And I start in a seated position and I relax all the muscles in my 372 00:33:53.960 --> 00:34:00.359 body, starting from the top of my head at the bottom of my toes, 373 00:34:01.000 --> 00:34:06.880 and depending on how long I have, I'll make it last that amount 374 00:34:06.880 --> 00:34:14.159 of time. This morning, I didn't have much time. I was a 375 00:34:14.199 --> 00:34:19.199 little bit out later than usual last night because I had an event my seminar 376 00:34:19.280 --> 00:34:22.960 series. A bunch of my radio listeners were there. We learned a lot 377 00:34:23.000 --> 00:34:30.360 about how to improve brain function. That was in New Jersey in River Dge 378 00:34:30.360 --> 00:34:34.000 and New Jersey at six thirty last night. We do it live. We 379 00:34:34.079 --> 00:34:38.039 also do it over zoom. We have our last seminar series, which is 380 00:34:38.039 --> 00:34:44.559 to boost your brain power. Boot camp where we're reviewing it the previous six 381 00:34:44.719 --> 00:34:52.239 seminars, and that seminar is normally one hundred dollars for the entire review, 382 00:34:53.000 --> 00:34:55.800 and if you're one of the first seven people, you can get that seminar 383 00:34:55.840 --> 00:34:59.760 for only forty nine dollars. You can do it live zoom, you can 384 00:34:59.800 --> 00:35:04.360 get the recording. It's a summary of all my previous seminars, the last 385 00:35:04.400 --> 00:35:10.880 six modules, which was memory focused, Depression, Anxiety, oxygen sleep, 386 00:35:12.719 --> 00:35:21.480 Energy, Nutrition, Inflammation, brain Exercises. It's a summary of all the 387 00:35:21.559 --> 00:35:25.800 previous modules there and like I said, every one of the first seven people 388 00:35:25.840 --> 00:35:29.719 you can get it for only forty nine dollars. Just call six four six 389 00:35:30.239 --> 00:35:34.000 two two one, six seven three eight, where you could text us as 390 00:35:34.000 --> 00:35:38.039 well or email info at Kaplan Brain, embody dot com. That's going to 391 00:35:38.119 --> 00:35:43.480 be July twenty six. It's the last module, number seven. It's the 392 00:35:43.599 --> 00:35:46.719 last one to summary of all the previous six So if you haven't seen any 393 00:35:46.719 --> 00:35:49.960 of them, this is the one to go to because you'll get a summary 394 00:35:49.960 --> 00:35:53.920 of everything, all right, And that is going to be July twenty six, 395 00:35:54.440 --> 00:36:00.159 six thirty to seven thirty in River Edge, New Jersey. Just gives 396 00:36:00.159 --> 00:36:02.440 an email or a call or a text, and we'll set you up with 397 00:36:02.480 --> 00:36:09.280 that, all right. So because I was up late last night, I 398 00:36:09.320 --> 00:36:13.960 slept in a little bit today and then I didn't have time for my normal 399 00:36:14.159 --> 00:36:19.239 meditation, which is going to help increase serotonin levels. But I got in 400 00:36:19.320 --> 00:36:23.480 my thirty seconds and I did the relax technique. So I relax the muscles 401 00:36:23.480 --> 00:36:28.440 on the top of my head. Then I relax the forehead that I say 402 00:36:28.599 --> 00:36:31.119 in my head, I say relax. I relax my temples, and then 403 00:36:31.119 --> 00:36:36.079 I relax my jaw. Then I relax my cheeks, and then I relax 404 00:36:36.199 --> 00:36:40.280 my neck and relax my shoulder. So I picked the thirty main spots starting 405 00:36:40.320 --> 00:36:44.800 from the top going all the way to bottom, just in my head saying 406 00:36:45.280 --> 00:36:52.719 relax, relax, relax, relax, and we keep relaxing all the muscles 407 00:36:52.800 --> 00:36:57.400 all the way down, and stuff might come into your head during that thirty 408 00:36:57.400 --> 00:37:00.159 seconds, and that's okay. By the next relax, you're figuring out which 409 00:37:00.199 --> 00:37:04.920 is my next muscle group. So you just focus on your body, focus 410 00:37:04.920 --> 00:37:07.079 on the relax, and that's all you have to do. So that way, 411 00:37:07.119 --> 00:37:10.239 if you get distracted, you just go back to saying relax. And 412 00:37:10.360 --> 00:37:15.039 you go back to relaxing your muscles and go from the top to the bottom 413 00:37:15.119 --> 00:37:17.199 and you can literally do it for thirty seconds. That's all you have to 414 00:37:17.239 --> 00:37:24.559 do, but that'll start to increase your serotonin levels. Yoga will also increase 415 00:37:24.800 --> 00:37:30.559 your serotonin levels. So you can meditate, you can relax, you can 416 00:37:30.639 --> 00:37:37.280 do yoga, you can practice mindfulness. There are so many good strategies to 417 00:37:37.599 --> 00:37:45.000 increase your serotonin, which is the mood stabilizer. More when we come back 418 00:37:45.280 --> 00:37:49.159 from the break. If you want to improve your brain function, help with 419 00:37:49.280 --> 00:37:53.280 memory, focus, sleep, digestion, energy depression, anxiety, dizziness, 420 00:37:53.360 --> 00:37:58.079 balance, vision, headaches, brain fog, weight loss, or simply want 421 00:37:58.119 --> 00:38:02.079 to maximize your human potential and prevent future diseases, that this is the show 422 00:38:02.159 --> 00:38:07.719 for you. Don't miss boost your brain power with doctor Eric Kaplan and you 423 00:38:07.719 --> 00:38:12.679 will learn natural, integrative and holistic approaches to modern day medical problems such as 424 00:38:12.679 --> 00:38:17.880 Alzheimer's, Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, 425 00:38:17.920 --> 00:38:23.519 fibromyalgia, vertigo, migraines, for posture pain, TBI, skin and digestive 426 00:38:23.559 --> 00:38:28.360 problems. Doctor Kaplan is most famous for getting to the root cause of a 427 00:38:28.400 --> 00:38:32.320 wide variety of brain and health conditions, rather than treating symptoms with traditional medicines 428 00:38:32.360 --> 00:38:37.400 and risky surgeries. To contact doctor Kaplan, you can call his team at 429 00:38:37.400 --> 00:38:40.480 two O one two six one two one five zero or visit his website at 430 00:38:40.559 --> 00:38:49.360 Kaplan dc dot com. Welcome back to boost your brain power. I'm your 431 00:38:49.400 --> 00:38:55.000 host, doctor Eric Kaplan. We're talking about how to increase your serotonin. 432 00:38:55.199 --> 00:39:02.679 The mood stabilizer meditation is one. The release the relax technique. You could 433 00:39:02.679 --> 00:39:06.960 do say relax or release. I like both of them. Sometimes I'll switch 434 00:39:07.000 --> 00:39:10.679 back and forth. Yoga you can do it with other people, which I 435 00:39:10.760 --> 00:39:14.320 like. Get out of the house. If you can do it outside during 436 00:39:14.360 --> 00:39:16.679 summer, there's so many summer yoga classes. They're doing it, you know, 437 00:39:16.920 --> 00:39:22.519 in the park and you'll be with other people. That is sweet. 438 00:39:22.599 --> 00:39:24.920 That is the best thing to do. You could do it in a yoga 439 00:39:25.000 --> 00:39:30.559 studio. You can do it YouTube. There's there's yoga videos you can watch 440 00:39:30.639 --> 00:39:32.639 for free, so you don't have to pay for a class. So there's 441 00:39:32.639 --> 00:39:36.920 no way, you know, you cannot do it. There's plenty of opportunities 442 00:39:36.920 --> 00:39:40.280 to do yoga. There's plenty of opportunities to do meditation. You can practical 443 00:39:40.360 --> 00:39:45.079 mindfulness, which is where you only think of one thing at a time. 444 00:39:45.440 --> 00:39:47.719 When you're eating, you just focus on the smell, the taste, the 445 00:39:47.760 --> 00:39:52.960 texture of your food. You're not scrolling through your phone. When you're at 446 00:39:52.960 --> 00:39:57.239 the gym, you're focused on your muscles and the contracting and you're breathing. 447 00:39:57.719 --> 00:40:02.360 You're not talking to other people and socializing or texting your friends or going through 448 00:40:02.400 --> 00:40:07.119 the radio. You're in gym mode. When you're at work, you're in 449 00:40:07.199 --> 00:40:09.360 work mode. You know you're not checking in with your wife and seeing how 450 00:40:09.360 --> 00:40:14.119 she's doing. You know you're in work mode. Whatever your work is. 451 00:40:14.159 --> 00:40:17.480 You focus on your work. You be mindful. You always think about what 452 00:40:17.519 --> 00:40:22.360 you're doing. When you're at your kids soccer game, be focused on your 453 00:40:22.400 --> 00:40:23.559 kid. Look at everything, even when they're on the bench. Look at 454 00:40:23.599 --> 00:40:28.239 what they're doing on the bench, and be mindful. So when you come 455 00:40:28.280 --> 00:40:30.920 back, Oh, I saw you laughing with your friend Tom on the sideline. 456 00:40:30.960 --> 00:40:34.440 What are you guys joking about? And then he starts laying Oh Tom 457 00:40:34.440 --> 00:40:37.880 and said this, and then so pay attention, be mindful. You know, 458 00:40:38.119 --> 00:40:43.320 when you're at the soccer game, pay attention to your kid. Okay, 459 00:40:43.360 --> 00:40:50.440 that is mindfulness. Deep breathing well also improve your serotonin. The best 460 00:40:50.480 --> 00:40:54.360 way to breathe and increase serotonin is inhaling for four seconds, hold it for 461 00:40:54.400 --> 00:41:00.280 seven seconds, and exhale for eight seconds. Make sure you breathe with your 462 00:41:00.360 --> 00:41:05.039 diaphragm. As you inhale, the diaphragm goes down and out, and as 463 00:41:05.079 --> 00:41:10.000 you exhale it comes up and in the Other thing that increases seratonin is running. 464 00:41:10.400 --> 00:41:14.280 Remember we said about the hit. So what you do is you run 465 00:41:14.320 --> 00:41:16.880 really fast, super sprint, and then you do a little walk, and 466 00:41:16.880 --> 00:41:22.239 then you run again one hundred yard dash, and then you walk, and 467 00:41:22.280 --> 00:41:24.079 then you run again. And when you get really good you can start to 468 00:41:24.079 --> 00:41:28.159 extend it. And I run for two hundred yards, and then I run 469 00:41:28.239 --> 00:41:30.440 for four hundred yards, and then I run for six hundred yards, and 470 00:41:30.440 --> 00:41:36.880 you keep on increasing it. Other things that increase serotonin is sun exposure. 471 00:41:37.360 --> 00:41:42.039 Get out of the house, get sunlight. I know doctors will tell you 472 00:41:42.039 --> 00:41:46.599 the sun is dangerous only if you have a history of skin cancer, where 473 00:41:46.719 --> 00:41:51.199 I want you to be super super careful. But other than that, be 474 00:41:51.280 --> 00:41:53.239 out in the sun. The sun is not your enemy. The sun gives 475 00:41:53.239 --> 00:41:57.280 you life. We'd all be dead. Without the sun. All the plants 476 00:41:57.320 --> 00:42:00.280 would be dead, all the animals would be dead. We'd be dead. 477 00:42:00.000 --> 00:42:04.280 And the sun gives us life. The sun is everything. And when you 478 00:42:04.320 --> 00:42:07.719 go outside, take off your glasses, take off your hat, roll up 479 00:42:07.760 --> 00:42:12.119 your sleeves, roll up your pant legs. You need sun exposure. Your 480 00:42:12.119 --> 00:42:15.320 eyes need exposure. You don't look directly at the sun, but look towards 481 00:42:15.320 --> 00:42:19.960 the sun, look next to the sun. So without your glasses, so 482 00:42:20.039 --> 00:42:23.119 you get the exposure. All right. The next chemical I want to tell 483 00:42:23.159 --> 00:42:30.280 you about is oxytocin. That's the love hormone. And we get that with 484 00:42:30.360 --> 00:42:35.880 healthy relationships. You know, every day, do something to make somebody happier, 485 00:42:36.039 --> 00:42:38.480 to increase your healthy relationships, even if it's just a text message, 486 00:42:38.840 --> 00:42:45.639 a phone call, an email, a comment on social media, just something 487 00:42:45.679 --> 00:42:49.199 to improve your relationships with the people that mean most to you. You know, 488 00:42:49.239 --> 00:42:52.119 if you really want to do something mean write them a letter, write 489 00:42:52.119 --> 00:42:57.159 them a card, and then do something with them. Hey, I got 490 00:42:57.199 --> 00:43:00.480 us tickets to see the new Broadway play you really wanted to see, or 491 00:43:00.519 --> 00:43:05.960 you know, do something with them, build those healthy relationships. You know, 492 00:43:06.000 --> 00:43:10.039 it's like my dad loves to walk around the track in Park Ridge. 493 00:43:10.039 --> 00:43:13.119 So I was like, hey, you know, I had a day off. 494 00:43:13.119 --> 00:43:15.320 I said, hey, let's go walk around the track. That's his 495 00:43:15.400 --> 00:43:19.320 favorite thing to do. And so that helped really build our healthy relationships. 496 00:43:19.320 --> 00:43:22.440 So, you know, do what other people like to do to build healthier 497 00:43:22.480 --> 00:43:28.280 relationships. There hugging family. You know, it's like the worst thing was 498 00:43:28.320 --> 00:43:30.840 that COVID nineteen when they're like, oh, everyone's got to stay six feet 499 00:43:30.840 --> 00:43:35.239 apart, and then family members stop hugging each other and say, oh, 500 00:43:35.280 --> 00:43:37.400 you're gonna kill grandma if you hug them. It says, no, you're 501 00:43:37.400 --> 00:43:40.000 gonna kill your brain. If you don't hug them. You're not gonna get 502 00:43:40.000 --> 00:43:45.679 your oxytocin. Playing with a dog. So guess what I did when we 503 00:43:45.679 --> 00:43:50.280 weren't allowed to hug people. I got a dog, so now we could 504 00:43:50.280 --> 00:43:53.400 play with the dog. That increased our oxytocin. And that dog brought so 505 00:43:53.480 --> 00:43:59.079 much love, so much contentment to our family. My wife never even liked 506 00:43:59.159 --> 00:44:01.559 dogs. Now she's obsessed with dogs. I mean, that dog works so 507 00:44:01.679 --> 00:44:05.719 much, love so much. We get more exercise, we get more sunlight, 508 00:44:05.880 --> 00:44:08.559 we play more, we just laugh more. Everybody loves the dog. 509 00:44:08.559 --> 00:44:13.199 Because the dog loves you every minute of the day. They're never mad, 510 00:44:13.239 --> 00:44:16.079 they're never angry, they're never complaining. The dog always loves you. So 511 00:44:16.360 --> 00:44:22.239 if you have the capabilities, I definitely advise you to get a dog that 512 00:44:22.280 --> 00:44:27.000 will increase your oxytocin levels. Helping others. We always got to help others, 513 00:44:28.159 --> 00:44:30.320 to give to others. We're on this earth to help others. Don't 514 00:44:30.360 --> 00:44:35.800 be selfish. Make it always about other people. When you make it about 515 00:44:35.840 --> 00:44:37.960 other people and help other people, you're not only going to help them. 516 00:44:38.000 --> 00:44:40.800 You're gonna help yourself. You're gonna help other people. That view that you're 517 00:44:40.840 --> 00:44:45.559 gonna change the world. You're gonna increase oxytocin. You're gonna increase that love 518 00:44:45.639 --> 00:44:51.320 hormone. You have to help others, whether it's charity, whether it's volunteering, 519 00:44:51.679 --> 00:44:54.760 whether it's just helping opening a door, giving a nice tip, like 520 00:44:54.960 --> 00:45:00.800 surprising someone doing a good deed. The good thing is oxytocin. Let's start 521 00:45:00.800 --> 00:45:05.800 holding each other's hands again. Let's start, you know, touching more. 522 00:45:06.119 --> 00:45:09.639 That's how we increase oxytocin. All right, and the last one we're gonna 523 00:45:09.639 --> 00:45:13.880 talk about is the endorphins. Right, everyone wants those endorphins. That's the 524 00:45:13.920 --> 00:45:16.960 painkiller. The way to get endorphins is laughter. Remember I told you, 525 00:45:17.000 --> 00:45:20.840 if you're gonna watch something, watch something that's gonna make you laugh. If 526 00:45:20.840 --> 00:45:23.719 you're gonna watch a movie, make a movie that makes you laugh. Dancing. 527 00:45:23.880 --> 00:45:30.400 We were talking about how listening to music increases dopamine. Well, dancing 528 00:45:30.679 --> 00:45:36.239 increases your endorphins. So when you listening to the music to help your dopamine, 529 00:45:36.239 --> 00:45:39.320 at the same time, start dancing to increase your endorphins, and also 530 00:45:39.440 --> 00:45:44.599 take a dance class. That's good for the brain as well. And when 531 00:45:44.599 --> 00:45:46.800 you a lot of times when you're dance, you're hugging people, you're holding 532 00:45:46.840 --> 00:45:52.039 their hands, that's going to increase oxytocin. So you're listening to the music, 533 00:45:52.079 --> 00:45:55.320 you're holding the hands, you're dancing together, you're deep breathing at the 534 00:45:55.360 --> 00:45:59.239 same time. You know, hopefully you do it outside and get sun exposure 535 00:45:59.239 --> 00:46:02.639 and then you get all four of these hormones going right. A lot of 536 00:46:02.679 --> 00:46:08.360 people are gonna like this. Dark chocolate increases endorphins, not milk chocolate, 537 00:46:08.480 --> 00:46:15.000 but dark chocolate. Meditation that's also for serotonium but also good for the endorphins. 538 00:46:15.760 --> 00:46:20.920 And lavender oil essential oils. You can get a good diffuser. Don't 539 00:46:20.960 --> 00:46:24.400 light these incense and candles. Get a nice diffuser with lavender essential oil. 540 00:46:24.480 --> 00:46:30.519 That's going to increase your endorphins. Those are just some good natural brain hacks 541 00:46:30.559 --> 00:46:37.320 that I wanted to share with everybody today to improve your brain function and balance 542 00:46:37.400 --> 00:46:42.719 it out. Now, the best way to balance out your brain function in 543 00:46:42.960 --> 00:46:45.440 a left and right type of thought. Right, So all those things that 544 00:46:45.480 --> 00:46:51.039 we were just talking about is general. Right. So when you get sunlight, 545 00:46:51.880 --> 00:46:54.320 it's stimulating your whole body. When you do exercise, it's stimulating your 546 00:46:54.360 --> 00:46:58.400 whole body. You know, when you're hugging, it's your whole body. 547 00:46:58.840 --> 00:47:05.559 But some people have brain issues because there's imbalances from left to right. The 548 00:47:05.599 --> 00:47:10.519 typical thing is bipolar, manic, depressing, or people who have depression and 549 00:47:10.559 --> 00:47:15.840 anxiety, or they have highs and lows. You know, sometimes they have 550 00:47:15.880 --> 00:47:19.599 low energy, sometimes they have high energy. Sometimes they can't sleep, sometimes 551 00:47:19.639 --> 00:47:23.639 they're always tired, sometimes they're always hungry, sometimes they're never eat sometimes you 552 00:47:23.679 --> 00:47:27.719 know, they're always cold, and sometimes they're always sweating and high. You 553 00:47:27.760 --> 00:47:35.400 know, it's like they're imbalanced. They don't have homeostasis. There's no consistency. 554 00:47:37.440 --> 00:47:42.000 So sometimes with that it's an imbalance. It's called a functional disconnect syndrome. 555 00:47:42.440 --> 00:47:45.840 Say, they don't feel connected to their bodies. But how are we 556 00:47:45.840 --> 00:47:49.159 going to know that. We got to do a test to figure that out. 557 00:47:49.920 --> 00:47:52.280 The best test to figure out if there's an imbalance of the left brain 558 00:47:52.360 --> 00:47:55.400 and the right brain, or to figure out which lobe of the brain, 559 00:47:55.519 --> 00:48:01.199 or which side's underactive or which side's overactive. It's called the v video testography. 560 00:48:02.320 --> 00:48:07.159 This is a great test. There's no radiation, there's no side effects, 561 00:48:07.159 --> 00:48:09.079 there's no risk. All it is is a it's a camera. It's 562 00:48:09.079 --> 00:48:14.079 an infrared camera that measures your eye movements. You follow these dots and we 563 00:48:14.159 --> 00:48:17.119 do different head movements, eye movements ups and down and left and right and 564 00:48:17.199 --> 00:48:22.119 fast and slow, over and over, and based on that we could figure 565 00:48:22.119 --> 00:48:28.159 out where the imbalances are. This test is normally five hundred dollars. It 566 00:48:28.199 --> 00:48:30.679 only takes about twenty minutes to do. However, if you're one of the 567 00:48:30.719 --> 00:48:35.960 first seven people to call, text or email, you can get this five 568 00:48:36.039 --> 00:48:40.880 hundred dollars VNG test for only twenty one dollars. All you have to do 569 00:48:42.039 --> 00:48:45.440 is call or text six four six two two one six seven three eight. 570 00:48:46.000 --> 00:48:52.360 That's six four six two two one six seven three eight, or you can 571 00:48:52.400 --> 00:48:59.000 email info at Kaplan, Brain embody dot com. If you signed up for 572 00:48:59.199 --> 00:49:04.480 the QEG for twenty one dollars, you can also do the VNG for twenty 573 00:49:04.480 --> 00:49:07.840 one dollars and we're gonna make it even better. You can do a one 574 00:49:07.920 --> 00:49:14.199 on one with me where I go over your blood work, I go over 575 00:49:14.360 --> 00:49:19.800 your history, any pest diagnoses, any medications you're taking, any vitamins you're 576 00:49:19.800 --> 00:49:23.119 taking. We look at your posture, we look at your alignment. We 577 00:49:23.159 --> 00:49:28.400 look at your memory, your focus, your balance, your muscles, your 578 00:49:28.400 --> 00:49:30.559 reflexes, your range of motion. Check out your heart, your lungs, 579 00:49:30.599 --> 00:49:36.679 your gut. It's a full physical and neurological evaluation that's normally five hundred dollars, 580 00:49:36.679 --> 00:49:39.239 but you can get that for only twenty one dollars as well. All 581 00:49:39.239 --> 00:49:44.199 you have to do is call six four six two two one six seven three 582 00:49:44.239 --> 00:49:47.440 eight or email info at Kaplan, Brain embody dot com and you can do 583 00:49:47.440 --> 00:49:52.159 all three twenty one dollar QEG, twenty one dollar VNG, and a twenty 584 00:49:52.199 --> 00:49:57.159 one dollar one on one with me, Doctor Eric Kaplan. All you have 585 00:49:57.280 --> 00:50:00.679 to do is call or email, and you can do all three at the 586 00:50:00.719 --> 00:50:04.360 same day. It'll be a long time, you'll be there for a few 587 00:50:04.360 --> 00:50:07.519 hours, but we'll get it all done and you can get your diagnosis and 588 00:50:07.599 --> 00:50:13.480 we come up with integrative, holistic, natural solutions how to boost your brain 589 00:50:13.519 --> 00:50:16.639 power, improve your function to feel better, function better, and live a 590 00:50:16.679 --> 00:50:22.360 better life. We are not the office that's going to do surgeries and give 591 00:50:22.400 --> 00:50:28.199 you medications and you write all these prescriptions. But we're the type of doctor 592 00:50:28.239 --> 00:50:31.199 office that teaches you how to help yourself. Because the power that made the 593 00:50:31.239 --> 00:50:36.280 body heals the body. Your body has the potential to heal on its own. 594 00:50:36.760 --> 00:50:37.880 But you got to put in the work, and you've got to do 595 00:50:37.920 --> 00:50:40.519 the right things, and you have to change your lifestyle, and you got 596 00:50:40.519 --> 00:50:44.039 to improve your good habits. But we're the ones that are going to figure 597 00:50:44.079 --> 00:50:46.400 out where your problems are, where your weaknesses are, and teach you how 598 00:50:46.400 --> 00:50:50.559 to improve them. Because you're only as strong as your weakest link. Most 599 00:50:50.559 --> 00:50:52.519 people like to do the stuff that they're good at, but we got to 600 00:50:52.519 --> 00:50:57.079 figure out where your weaknesses are so that you could live a long, healthy 601 00:50:57.119 --> 00:51:00.920 life. It's all about quality of life because you might live many many years, 602 00:51:00.239 --> 00:51:04.199 but you don't want to be miserable and sick. You want to be 603 00:51:04.239 --> 00:51:08.800 happy and healthy and independent and not have to depend on anybody else and feel 604 00:51:08.800 --> 00:51:14.719 like you can do anything and be anywhere and go anywhere and experience the world 605 00:51:14.960 --> 00:51:19.159 and give to others and enjoy your family and your friends and love life. 606 00:51:20.159 --> 00:51:22.000 Okay, I hope you guys learned a lot today. For more information, 607 00:51:22.079 --> 00:51:27.159 you can just go to my website Kaplan DC dot com. Check us out 608 00:51:27.199 --> 00:51:32.960 on social media Kaplan Brain Embody on Instagram and Facebook and TikTok. You can 609 00:51:32.960 --> 00:51:37.320 go on our YouTube channel Kaplan brain Embody and subscribe, like, comment, 610 00:51:37.480 --> 00:51:42.559 share, We love you guys, and I'll see you next week. Don't 611 00:51:42.639 --> 00:51:47.000 miss boost your brainpower with doctor Eric Kaplan every Saturday from two pm to three 612 00:51:47.079 --> 00:51:52.719 pm to learn the secrets of how to optimize your brain function. You can 613 00:51:52.760 --> 00:51:57.920 improve memory, focus, energy, sleep, digestion, mood, skin, 614 00:51:58.320 --> 00:52:02.719 metabolism, and strength by following the science and research that doctor Kaplan will be 615 00:52:02.760 --> 00:52:07.159 sharing with his audience. Join the adventure of discovering how to help the brain 616 00:52:07.280 --> 00:52:12.559 and body in a natural way while having fun at the same time. Listen 617 00:52:12.599 --> 00:52:15.800 to boost your brain power if you want to function better, feel better, 618 00:52:15.920 --> 00:52:21.519 and enjoy the quality of life you deserve. Called two O one two six 619 00:52:21.599 --> 00:52:27.119 one two one five zero or email info at Kaplan Brain and Body dot com 620 00:52:27.159 --> 00:52:30.840 if you're interested in a free ten minute consultation with doctor Kaplan, or visit 621 00:52:30.960 --> 00:52:38.239 Kaplan DC dot com for more information. The proceeding was a paid podcast. 622 00:52:38.519 --> 00:52:45.119 iHeartRadio's hosting of this podcast constitutes neither an endorsement of the products offered or the 623 00:52:45.239 --> 00:52:45.400 ideas expressed.