WEBVTT 1 00:00:00.080 --> 00:00:05.599 The following is a paid podcast. iHeartRadio's hosting of this podcast constitutes neither an 2 00:00:05.719 --> 00:00:10.720 endorsement of the products offered or the ideas expressed. Hello, when welcome to 3 00:00:10.960 --> 00:00:16.079 boost your brain Power. I'm your host, doctor Eric Kaplan. I hope 4 00:00:16.120 --> 00:00:21.960 everyone is having a great day today. Unfortunately, a lot of patients have 5 00:00:22.039 --> 00:00:27.640 been coming to me recently with these mood disorders, with a lot of depression 6 00:00:27.920 --> 00:00:33.840 and a lot of anxiety. Now, especially as the falls calming and are 7 00:00:33.880 --> 00:00:41.079 going into winter, a lot of people get what's called seasonal affect disorder SAD 8 00:00:41.560 --> 00:00:48.640 seasonal affect disorder, And what that means is that people when the fall and 9 00:00:48.719 --> 00:00:54.880 winter come, they get more depressed. So during the spring and summer, 10 00:00:55.240 --> 00:01:02.840 their mood's okay, but during the fall and winter they get depressed. And 11 00:01:02.920 --> 00:01:07.840 the reason we get this seasonal affect disorder is because in the fall and in 12 00:01:07.879 --> 00:01:15.000 the winter, there's less vitamin D and we get vitamin D from the sun. 13 00:01:15.840 --> 00:01:19.760 So in the spring and summer, you're outside in the sun. And 14 00:01:19.879 --> 00:01:25.480 even if you are outside in the fall, in the winter, you're actually 15 00:01:26.159 --> 00:01:30.640 wearing long sleeves, long pants, maybe a hat, maybe glasses. So 16 00:01:30.760 --> 00:01:37.719 even in the winter when you are outside, you're not getting any sun to 17 00:01:38.000 --> 00:01:42.159 skin. And if the sun doesn't hit the skin, then you can't absorb 18 00:01:42.280 --> 00:01:49.040 vitamin D. So it's not just about being outside, it's about having skin 19 00:01:49.120 --> 00:01:53.239 exposure. So when you do go outside and try and do it when the 20 00:01:53.280 --> 00:01:59.680 sun is most powerful between twelve and two, roll up your sleeves, roll 21 00:01:59.719 --> 00:02:02.439 up your pant legs, take off your hat, take off your glasses. 22 00:02:04.359 --> 00:02:10.680 Your eyes need sunlight too. I have so many people that come to me 23 00:02:12.159 --> 00:02:15.719 to improve their vision. And guess what, you can improve your vision. 24 00:02:15.400 --> 00:02:20.919 You can improve your near vision and far vision. I improve my vision every 25 00:02:21.000 --> 00:02:24.919 year my life for the past eight to ten years by doing eye exercises. 26 00:02:25.479 --> 00:02:30.360 You have to do the exercises though. One of the best eye exercises is 27 00:02:30.400 --> 00:02:34.840 called a Brock string exercise. We could get that for you or you can 28 00:02:34.960 --> 00:02:38.960 order it on Amazon. There's these little colored beads that are on a string 29 00:02:39.039 --> 00:02:44.919 and you have to change your focus from near to far. The problem is 30 00:02:45.319 --> 00:02:51.319 with all these technologies, all these smartphones and the iPads and the computers and 31 00:02:51.400 --> 00:02:57.240 the TVs and the flat screens and all this technology, we're looking at two 32 00:02:57.280 --> 00:03:01.879 dimensional flat screens and we're not looking at three dimensions, and the three dimensions 33 00:03:01.960 --> 00:03:07.319 is how we get our depth perception. So you need to do near far 34 00:03:07.759 --> 00:03:15.159 exercises, very important for your vision, very important for your brain. Your 35 00:03:15.280 --> 00:03:19.960 eyes can improve. If you want to improve your near vision, you hold 36 00:03:20.000 --> 00:03:23.479 the beads on the brock string a lot closer to you. If you want 37 00:03:23.520 --> 00:03:28.159 to improve the far vision, you hold the beads on the brox strings further 38 00:03:28.319 --> 00:03:32.879 away. Your eye muscles can be strengthened, just like your biceps or your 39 00:03:32.919 --> 00:03:38.719 triceps, just like you could go to the gym and do weightlifting. If 40 00:03:38.759 --> 00:03:45.439 you do eye exercises, you can actually improve your vision, your near vision, 41 00:03:45.840 --> 00:03:50.280 your far vision, your night vision. So there are ways to improve 42 00:03:50.319 --> 00:03:53.680 your vision. But you have to figure out your weaknesses. So we're very 43 00:03:53.719 --> 00:03:58.000 good at our offices in Caplin Brain and Body it figuring out where the weaknesses 44 00:03:58.039 --> 00:04:00.919 are. So we check each of the different eye muscles. There's different eye 45 00:04:01.000 --> 00:04:04.199 muscles. Stuff that goes fast and quick and left and right and up and 46 00:04:04.240 --> 00:04:09.800 down and near and far, so there's lots of different muscles stuff to contract, 47 00:04:10.400 --> 00:04:14.560 constrict your pupils and dilate your pupils. And you know, there's what's 48 00:04:14.599 --> 00:04:18.800 called a vestibular ocular reflex, and optokinetic reflex. So these all need to 49 00:04:18.879 --> 00:04:21.839 be evaluated. And if you guys wait till the end of the show, 50 00:04:21.839 --> 00:04:27.480 we're going to offer a gift of a certain evaluation that you can do to 51 00:04:27.639 --> 00:04:32.079 really increase the function of your eyes by figuring out where your weaknesses are so 52 00:04:32.120 --> 00:04:36.560 we can let you know which type of therapy you would need. So the 53 00:04:36.759 --> 00:04:46.959 eyes can improve through eye exercises. Your vision can improve through eye exercise, 54 00:04:46.399 --> 00:04:53.879 just like your memory can improve if you do memory exercises. Your muscles can 55 00:04:53.920 --> 00:05:00.800 get stronger if you do weightlifting. Your diabetes numbers can go down if you 56 00:05:00.959 --> 00:05:06.000 eat a healthy diet. Your vision can improve if you do I exercises. 57 00:05:06.360 --> 00:05:12.439 Everything in your health can improve if you do the work, and that includes 58 00:05:12.480 --> 00:05:16.759 your mood. So if you want to get out of a depression, start 59 00:05:16.800 --> 00:05:23.199 with sunlight. That's number one. And if you can't get enough sunlight, 60 00:05:23.319 --> 00:05:27.399 you might need to supplement. However, most of the supplements for vitamin D 61 00:05:27.480 --> 00:05:31.879 are really bad. Never get a vitamin D supplement from CBS or from the 62 00:05:32.319 --> 00:05:39.079 Vitamin Shop or GNC or Whole Foods, or you do not want to buy 63 00:05:39.079 --> 00:05:46.800 these. Mass produce vitamins. They are usually full of different contaminants, impurities, 64 00:05:46.360 --> 00:05:51.360 fillers, preservatives, even food dyes, chemicals, stuff that we do 65 00:05:51.399 --> 00:05:57.519 not need in our body. You want to go with a company that works 66 00:05:57.519 --> 00:06:01.680 with doctors and that doctors prescribe, not ones that you could just buy on 67 00:06:01.800 --> 00:06:05.959 Amazon where you can get it, you know, at the pharmacy, at 68 00:06:05.959 --> 00:06:12.079 the Wayne Reed or something like that. You want to go to a company 69 00:06:12.120 --> 00:06:15.680 that only works with doctors because then they have the best quality control and the 70 00:06:15.800 --> 00:06:19.279 doctors are going to tell you what you need. We don't want you taking 71 00:06:19.360 --> 00:06:23.680 vitamins if you don't need it. You know, there's so many my patients 72 00:06:23.680 --> 00:06:28.480 that come to the office they're already on you know, twelve to twenty vitamins. 73 00:06:28.800 --> 00:06:32.439 It's not good. We don't need all these vitamins. If you eat 74 00:06:32.600 --> 00:06:38.839 real food, real whole raw fruits and vegetables, and you cover all the 75 00:06:38.879 --> 00:06:42.040 colors of the rainbow, you're gonna get on your nutrients. You don't need 76 00:06:42.079 --> 00:06:48.600 any multi vitamin. You don't need calcium because you are in menopause or you're 77 00:06:48.600 --> 00:06:54.639 getting older. You don't need BE twelve because your energy is low. You 78 00:06:54.639 --> 00:06:58.839 don't need to take iron because you don't eat red and meat. You don't 79 00:06:58.839 --> 00:07:02.759 have to fall for all these scams. Okay, you don't need B twelve 80 00:07:02.759 --> 00:07:09.800 because you're a vegetarian, you don't need magnesium because you're constipated. You've got 81 00:07:09.800 --> 00:07:13.720 to figure out what you need by doing blood work. And if you stick 82 00:07:13.759 --> 00:07:15.800 around by the end of the show, we're gonna give you a gift on 83 00:07:15.959 --> 00:07:18.879 blood work and how to interpret it. So stick around to the very end 84 00:07:18.920 --> 00:07:23.000 of the show where you could take advantage of this nice gift that we're gonna 85 00:07:23.000 --> 00:07:27.800 give out. But here's the deal. We can boost your mood with vitamin 86 00:07:27.920 --> 00:07:33.399 D supplementation, but it needs to be set up properly with a company that 87 00:07:33.480 --> 00:07:39.439 works with the doctors, such as apex Energetics. And the reason I like 88 00:07:39.600 --> 00:07:45.279 apex Energetics is because they put it in fat. There are certain fat soluble 89 00:07:45.399 --> 00:07:50.240 vitamins A, D, EK, and they all get absorbed in fat. 90 00:07:50.519 --> 00:07:57.279 So the vitamin D that I recommend at my offices in Manhattan and New Jersey 91 00:07:57.920 --> 00:08:03.360 are ones that are already in the fat, and they have vitamin A and 92 00:08:03.560 --> 00:08:09.560 E and vitamin K to help with D absorption. D does not get absorbed 93 00:08:09.800 --> 00:08:16.600 without these other vitamins. A, E, and K. Now they also 94 00:08:16.639 --> 00:08:22.399 need certain ratios of calcium, magnesium and phosphorus. So it's a formula. 95 00:08:22.040 --> 00:08:24.959 If you just take vitamin D by itself, it won't work. But if 96 00:08:24.959 --> 00:08:30.360 you take the proper vitamin D that's in the fat, that has the other 97 00:08:30.399 --> 00:08:33.799 fat soluble vitamins, it has the calcium, magnesium, phosphor, that has 98 00:08:33.840 --> 00:08:39.000 the biotin and all the other stuff it needs to get absorbed. So it 99 00:08:39.080 --> 00:08:43.360 has the proper cofactors, and you have to do it with food. That 100 00:08:43.559 --> 00:08:48.000 way the vitamin D will get absorbed. That's the most important one today. 101 00:08:48.440 --> 00:08:52.919 Vitamin D must be done with food, So it's best to do in the 102 00:08:52.960 --> 00:08:58.360 morning or in the afternoon because you don't want to have a lot of food 103 00:08:58.399 --> 00:09:03.320 at night that's going to increase cortisol. Cortisol is the stress hormone that'll interrupt 104 00:09:03.320 --> 00:09:07.240 your sleep and you'll wake up all grogging and fatigue because you don't get the 105 00:09:07.360 --> 00:09:11.240 deep sleep. So you don't want to cortisol high at night. And you 106 00:09:11.320 --> 00:09:18.960 get cortisol high at night by eating a late dinner and by watching electronics blue 107 00:09:18.039 --> 00:09:24.080 lights, cell phones, computers, iPads, smart TVs, stuff like that, 108 00:09:24.440 --> 00:09:30.919 right lights, So the key to bring down cortisol is to have no 109 00:09:31.200 --> 00:09:35.919 food and no electronics for the four hours before bedtime. So if you go 110 00:09:35.960 --> 00:09:39.840 to bed at ten, by six o'clock, you want to be done with 111 00:09:39.879 --> 00:09:43.240 your food, done with your electronics, get your work done before that, 112 00:09:43.679 --> 00:09:50.360 get your dinner done before that, and then after six o'clock, go outside, 113 00:09:50.480 --> 00:09:54.480 take a little walk, watch the sun set. You want to get 114 00:09:54.480 --> 00:09:58.399 good sleep, high energy, good mood. You go for a walk every 115 00:09:58.480 --> 00:10:03.519 day during sunset, so your cortisol goes down. And conversely, go outside 116 00:10:03.519 --> 00:10:09.440 for a walk every day during sunrise. That will increase your testoster, increase 117 00:10:09.480 --> 00:10:13.639 your cortisol, increase your energy, help you to focus. You don't need 118 00:10:13.720 --> 00:10:16.279 coffee in the morning. You need sunlight. You need your vitamin D. 119 00:10:18.039 --> 00:10:22.000 You need good healthy breakfast. You need to exercise. Start boosting your own 120 00:10:22.159 --> 00:10:30.080 energy without relying on caffeine. You need to start exercising. We need to 121 00:10:30.080 --> 00:10:33.639 start taking vitamin D, good healthy breakfast. You want to eat like a 122 00:10:33.720 --> 00:10:37.559 king for breakfast, a prince for lunch, and a pauper for dinner. 123 00:10:39.200 --> 00:10:43.559 That means your biggest meal is breakfast, second biggest meal is lunch, and 124 00:10:43.600 --> 00:10:46.519 your smallest meal is dinner. What do most people do, you know, 125 00:10:46.840 --> 00:10:52.000 skip breakfast, have a cup of coffee and a little sandwich or salad for 126 00:10:52.080 --> 00:10:56.000 lunch, and then come home big dinner. Eight o'clock at night, all 127 00:10:56.039 --> 00:11:00.320 the lights are on, TV's on, scrolling through your phone, on the 128 00:11:00.360 --> 00:11:03.519 computer. That's a recipe for disaster. You want to be sick, you 129 00:11:03.559 --> 00:11:09.200 do what everyone else does. Coffee for breakfast, sandwich for lunch, big 130 00:11:09.200 --> 00:11:16.960 dinner, and TV after then watch the news. That'll really cause major health 131 00:11:16.039 --> 00:11:22.080 issues. The news causes stress, anxiety, high blood pressure could lead to 132 00:11:22.120 --> 00:11:28.399 bad things like obesity, cancer, brain fog, we commune system. So 133 00:11:28.440 --> 00:11:31.720 you've got to keep your brain in a good mood by having a good morning 134 00:11:31.799 --> 00:11:39.240 routine and if you need to supplement with vitamin D. But nothing's better than 135 00:11:39.279 --> 00:11:43.360 the sun. So get outside, roll up your sleeves, roll up those 136 00:11:43.399 --> 00:11:48.919 pant legs, take off your glasses, take off your hat, get skin 137 00:11:50.159 --> 00:11:56.679 eye exposure to that sun to increase your vitamin D levels, which is great 138 00:11:56.039 --> 00:12:01.720 for your thyroid, great for your brain function, great for depression and mood, 139 00:12:03.080 --> 00:12:09.440 great for your immune system. It's unbelievable how many benefits this vitamin D 140 00:12:09.600 --> 00:12:13.799 has. This hormone vitamin D, it is unbelievable, and we're going to 141 00:12:13.840 --> 00:12:18.440 come back after the break to discuss more ways to boost your brain power and 142 00:12:18.519 --> 00:12:22.519 improve your mood. This is doctor Eric Kaplan more when we come back from 143 00:12:22.519 --> 00:12:26.759 the break. If you want to improve your brain function, help with memory, 144 00:12:26.840 --> 00:12:31.440 focus, sleep, digestion, energy, depression, anxiety, dizziness, 145 00:12:31.480 --> 00:12:35.240 balance, vision, headaches, brain fog, weight loss, or simply want 146 00:12:35.279 --> 00:12:41.159 to maximize your human potential and prevent future diseases, that this is the show 147 00:12:41.279 --> 00:12:45.799 for you. Don't mis boost your brain power with doctor Eric Kaplan and you 148 00:12:45.840 --> 00:12:50.799 will learn natural, integrative and holistic approaches to modern day medical problems such as 149 00:12:50.799 --> 00:12:56.960 Alzheimer's, Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, 150 00:12:56.039 --> 00:13:01.919 fibromyalgia, vertigo, migrains, four postures, pain, TBI, skin and 151 00:13:01.000 --> 00:13:05.360 digestive problems. Doctor Kaplan is most famous for getting to the root cause of 152 00:13:05.399 --> 00:13:09.960 a wide variety of brain and health conditions, rather than treating symptoms with traditional 153 00:13:11.000 --> 00:13:15.320 medicines and risky surgeries. To contact doctor Kaplan, you can call his team 154 00:13:15.360 --> 00:13:18.360 at two are one two six one two one five zero or visit his website 155 00:13:18.399 --> 00:13:26.159 at kaplindc dot com. Welcome back to boost your brain power. I'm your 156 00:13:26.200 --> 00:13:31.759 host, doctor Eric Kaplan. Okay, we're talking about ways to boost your 157 00:13:31.960 --> 00:13:37.559 mood, ways to get out of a depression, to reduce anxiety, to 158 00:13:37.759 --> 00:13:43.639 boost your brain power in a natural, holistic ways without any drugs, no 159 00:13:43.799 --> 00:13:52.399 medications, no surgeries, no lobotomies, no electrical shock therapy. I mean 160 00:13:52.720 --> 00:13:56.799 this stuff still goes on, actually electrical shock therapy. I mean there's a 161 00:13:56.840 --> 00:14:01.559 lot of you know, stuff that we know about the brain to help with 162 00:14:01.720 --> 00:14:05.879 mood, but nobody's teaching you this and it's easy, free stuff. Maybe 163 00:14:05.919 --> 00:14:11.480 that's why they're not teaching that to you. Maybe they want you on these 164 00:14:11.519 --> 00:14:18.919 mood stabilizers. Maybe the pharmaceutical companies who get very rich off you being sick, 165 00:14:18.639 --> 00:14:24.240 want you to take their anti anxiety pills, want you to take their 166 00:14:24.279 --> 00:14:30.440 anti depressants. I mean, it is a big business. So if your 167 00:14:30.559 --> 00:14:35.320 mood improves and you don't need you know, your xanax anymore, right, 168 00:14:35.399 --> 00:14:43.879 you don't need your antidepressants or your lithium or you know, your different different 169 00:14:43.919 --> 00:14:50.039 type of mood stabilizers, your SSRIs. You know, there's so many drugs 170 00:14:50.080 --> 00:14:56.559 out there that people are taking. In some of these drugs and medication cause 171 00:14:56.000 --> 00:15:01.159 more harm than the actual condition, and you can read it on the label. 172 00:15:01.600 --> 00:15:07.879 Somebody's antidepressants cause depression. Some of these anti anxiety pills cause anxiety, 173 00:15:07.279 --> 00:15:16.480 or cause violent tendencies, or cause suicidal thoughts, or cause hallucinations. I 174 00:15:16.519 --> 00:15:22.559 mean, it's pretty crazy the risk we might take just to boost our mood 175 00:15:22.600 --> 00:15:28.399 a little bit, when there are so many risk free activities that you can 176 00:15:28.480 --> 00:15:35.200 do to boost your mood, so you don't need to take antidepressants or anti 177 00:15:35.279 --> 00:15:39.240 anxiety pills or sleeping pills and stuff like that. So we got to talk 178 00:15:39.240 --> 00:15:46.639 about dopamine. Dopamine is the reward chemical. It is the motivation chemical. 179 00:15:46.879 --> 00:15:50.840 And how do we get this. We could get it one way is by 180 00:15:50.919 --> 00:15:54.320 finishing a tasks. So you make like a little checklist of ten things right, 181 00:15:54.759 --> 00:15:58.519 and you say, okay, today, I'm gonna do these ten things. 182 00:15:58.559 --> 00:16:03.960 I'm gonna make my bed, I'm gonna clean my closet, i'm gonna 183 00:16:03.000 --> 00:16:08.759 read two chapters of my book. I'm gonna exercise at the gym for forty 184 00:16:08.799 --> 00:16:15.879 five minutes. I'm going to prepare a healthy meal. I'm going to write 185 00:16:15.919 --> 00:16:19.720 in my gratitude journal. I'm going to do oil pulling. I'm going to 186 00:16:21.720 --> 00:16:26.720 call a friend and give them a compliment. I'm going to pay some of 187 00:16:26.759 --> 00:16:32.039 my debt off. So you just pick up ten good things to do. 188 00:16:32.679 --> 00:16:36.200 He say, Okay, I'm gonna do a little bit of these every day, 189 00:16:36.320 --> 00:16:38.799 and then you check them off. For every check mark you get off, 190 00:16:40.279 --> 00:16:45.879 you release dopamine. We like that checklist. Dopamine loves checklists. But 191 00:16:45.919 --> 00:16:48.159 make a good healthy stuff, you know, take a dog for the walk, 192 00:16:48.720 --> 00:16:52.919 you know, write birthday card for your aunt. You know, something 193 00:16:53.360 --> 00:16:59.600 that's gonna do good in the world. Right. Another way to help increased 194 00:16:59.559 --> 00:17:03.519 OPENMA is celebrating the small winds. You know. It's like people do these 195 00:17:03.559 --> 00:17:07.079 small winds, but then they just move on to the next thing. People 196 00:17:07.119 --> 00:17:10.680 do big things, big wins, and just move on to the next thing. 197 00:17:10.680 --> 00:17:14.240 We don't celebrate enough. You know, if you got that promotion, 198 00:17:14.599 --> 00:17:18.519 celebrate, you know, if you read that full book, celebrate. You 199 00:17:18.559 --> 00:17:23.000 know, if you went to the gym three times this week, celebrate. 200 00:17:23.759 --> 00:17:29.480 If you didn't drink that glass of wine every night, celebrate, if you 201 00:17:29.519 --> 00:17:33.680 went two weeks without having any coffee, celebrate. Do these health things, 202 00:17:33.920 --> 00:17:37.359 but then celebrate. Give yourself a reward. You know, if you write 203 00:17:37.359 --> 00:17:41.440 in your gratitude journal three days in a row, celebrate, you know, 204 00:17:41.480 --> 00:17:44.960 if you drink the proper amount of water, you got to celebrate. You 205 00:17:44.960 --> 00:17:48.279 gotta pat yourself on the back. Everyone's too harsh on themselves, everyone's too 206 00:17:48.319 --> 00:17:52.559 critical. You got to give yourself a break. Don't be upset with not 207 00:17:52.599 --> 00:17:56.480 getting the results for the work you didn't do. Start doing the work, 208 00:17:56.519 --> 00:18:00.480 and start checking the list, and then start rewarding yourself. When you accomplish 209 00:18:00.599 --> 00:18:06.000 small little goals, that will increase your dopamine. That will boost your mood. 210 00:18:06.559 --> 00:18:12.039 Another thing that boosts dopamine is self care activities. Getting a nice clean 211 00:18:12.119 --> 00:18:19.119 shape for the guys, getting your hair done for the girls, Dressing up 212 00:18:19.240 --> 00:18:27.319 really nice, you know, showering, smelling nice, brush your teeth look 213 00:18:27.440 --> 00:18:32.119 nice and neat, make sure you're you know, no wrinkles in your shirt, 214 00:18:32.400 --> 00:18:37.640 and you know your ties properly set up, and you know everything's tucked 215 00:18:37.680 --> 00:18:42.319 in properly, and you know you want to look good. Look the part 216 00:18:45.640 --> 00:18:48.119 you ald tract more energy. I mean, I was, I had this 217 00:18:48.240 --> 00:18:52.799 event over the weekend. I was in a suit and then I got so 218 00:18:52.839 --> 00:18:55.599 many compah. My god, doctor Kaplin, you look so good. I 219 00:18:55.680 --> 00:19:00.400 love the suit, and I was getting so many compliments that even when I 220 00:19:00.400 --> 00:19:06.119 got home and I had to do little errands around my town, I kept 221 00:19:06.119 --> 00:19:11.200 the suit on felt good because I was getting that dopamine hit. Every time 222 00:19:11.240 --> 00:19:12.039 I passed some mirror, I was like, oh, I look good. 223 00:19:12.680 --> 00:19:17.559 It's good to look good, to feel good, and then it's even better 224 00:19:17.599 --> 00:19:22.200 when you get compliments from other people as well. Exercise is another way to 225 00:19:22.440 --> 00:19:26.440 increase dopamine. You want to exercise first thing in the morning. That's when 226 00:19:26.480 --> 00:19:30.640 testosterone and cortisol are high. But that's when people say, oh, I 227 00:19:30.640 --> 00:19:37.960 got that runners high. It's that dopamine. It's like a drug. You 228 00:19:37.039 --> 00:19:41.559 got to work out. You gotta exercise every day. Every day. You 229 00:19:41.559 --> 00:19:45.680 got to exercise and don't work so hard that you're so sore the next day. 230 00:19:45.680 --> 00:19:49.359 That you can exercise every day. So exercise is the key to boost 231 00:19:49.359 --> 00:19:56.079 your mood. Listening to music will increase dopamine. You know, get your 232 00:19:56.119 --> 00:20:00.200 little Spotify playlist. You know, I'm fo Back in the day, we 233 00:20:00.240 --> 00:20:03.960 had like that little mixtape, you know, you would just tape your favorite 234 00:20:04.000 --> 00:20:08.039 songs, and then we had CDs. But now you got these MP three's 235 00:20:08.119 --> 00:20:11.680 and you know, you can make all this music and just listening to all 236 00:20:11.720 --> 00:20:15.079 your favorite songs anytime you want. We used to have to kind of like 237 00:20:15.200 --> 00:20:18.640 listen to the radio and just hope your song would come on. Now we 238 00:20:18.680 --> 00:20:22.400 have access to everything, so you know, you make your own little playlists, 239 00:20:22.440 --> 00:20:26.960 and you know when you hear good song, especially when it's has memories 240 00:20:27.039 --> 00:20:33.200 of your friends and family and good experiences in your life, and you know, 241 00:20:33.240 --> 00:20:37.559 you get that dopamine hit from listening to music that you love and then 242 00:20:37.640 --> 00:20:45.759 gratitude. Showing gratitude increases dopamine. Dopamine is the reward chemical, the motivational 243 00:20:45.880 --> 00:20:52.240 chemical. Have a gratitude journal. Every day you write in your gratitude journal, 244 00:20:52.279 --> 00:20:56.079 what are you grateful for? Grateful for everything. I'm grateful for my 245 00:20:56.240 --> 00:21:00.400 wife. I'm grateful for my kids. I'm grateful from my dog, from 246 00:21:00.400 --> 00:21:04.680 my house, for my cars. I'm grateful for my offices in New York. 247 00:21:04.799 --> 00:21:08.160 My office is in New Jersey. I'm grateful for my neighbors. I'm 248 00:21:08.160 --> 00:21:11.599 grateful for my town that I live, and I'm grateful that I live in 249 00:21:11.640 --> 00:21:18.720 America. I'm grateful that I have online business that I could see patients. 250 00:21:18.720 --> 00:21:21.759 Now I'm grateful that I have two books out. I'm grateful that I have 251 00:21:21.799 --> 00:21:25.920 a newspaper article that I write for. I'm grateful I have two radio shows, 252 00:21:26.119 --> 00:21:29.160 I have podcasts, I have YouTube channel, I have social media. 253 00:21:29.680 --> 00:21:33.559 I'm grateful that I healthy. I'm grateful that I can buy food. I'm 254 00:21:33.559 --> 00:21:37.799 grateful that I can read books, I can see a sunset, I could 255 00:21:37.880 --> 00:21:44.119 listen to music. I have great friends and family, And so just be 256 00:21:44.279 --> 00:21:47.880 thankful for all the basic things in your life that everyone else takes for granted. 257 00:21:48.480 --> 00:21:51.559 Be grateful that you could walk. Be grateful that you could talk and 258 00:21:51.680 --> 00:21:53.640 see and hear, and that you can have a bowel movement, and that 259 00:21:53.720 --> 00:21:56.519 you could pee, and that your heart's beating and your lungs are working. 260 00:21:56.960 --> 00:22:03.240 Be grateful that you wake up every single morning. Be grateful that you feel 261 00:22:03.279 --> 00:22:06.000 good, that you have energy. Be grateful that you have a job. 262 00:22:06.079 --> 00:22:08.599 Be grateful that you have money. Be grateful that you live in America. 263 00:22:08.960 --> 00:22:11.759 You know, you could be in Israel and Ukraine, or you could be 264 00:22:12.200 --> 00:22:18.559 in the Middle East where girls can't read or write, or drive cars or 265 00:22:18.599 --> 00:22:21.880 show skin. You know, you can be in all these other countries where 266 00:22:21.880 --> 00:22:26.960 people are starving and people are getting malaria, and they have dirty water and 267 00:22:26.000 --> 00:22:30.039 they get polio, and you know, we have so much great things to 268 00:22:30.079 --> 00:22:33.960 be grateful for, but everyone likes to complain. So you got to unplug. 269 00:22:34.480 --> 00:22:38.960 Turn off social media where everybody's complaining, turn off the news where everyone's 270 00:22:40.039 --> 00:22:45.440 negative. Don't hang out with people who are doomsday people. Hang out with 271 00:22:45.559 --> 00:22:48.680 positive, energetic people that are gonna compliment you, that are gonna help you, 272 00:22:48.720 --> 00:22:52.640 that are gonna support you, that are gonna be healthy, that are 273 00:22:52.680 --> 00:22:56.119 gonna, you know, not be a bad influence. And hey, hey, 274 00:22:56.359 --> 00:23:00.640 let's go get drunk, or let's go eat some fast food, or 275 00:23:00.720 --> 00:23:04.640 let's complain about the government, or let's you know, worry about how everybody's 276 00:23:04.680 --> 00:23:07.880 so evil and all the crime, and let's talk about all the murders and 277 00:23:07.920 --> 00:23:11.319 all the fires. And no, don't be around those people. Being around 278 00:23:11.359 --> 00:23:15.039 positive people, be around people that are charitable, that help, being around 279 00:23:15.079 --> 00:23:19.200 people that are smiling, be around people that are going to compliment you, 280 00:23:19.279 --> 00:23:23.000 being around people that are happy, being around people that love their life, 281 00:23:23.000 --> 00:23:27.039 that love their job, that love their spouse and their family and their kids, 282 00:23:27.119 --> 00:23:33.160 not that are complaining about their life every day. I weed out those 283 00:23:33.480 --> 00:23:36.599 people. I'd rather have a few good friends that are going to be positive 284 00:23:36.640 --> 00:23:40.799 influence in my life than a bunch of bad friends that are going to have 285 00:23:40.839 --> 00:23:45.519 a negative influence in my life. Right, the key is to surround yourself 286 00:23:45.960 --> 00:23:52.000 with healthy people, smart people, successful people, positive people, because that 287 00:23:52.039 --> 00:23:55.400 will you know, that's what you will become. You are going to be 288 00:23:55.440 --> 00:23:59.880 around people you hang around with. You know, my mom is a recovering 289 00:24:00.119 --> 00:24:03.920 alcoholic and she's sober and she does great now. She's a counselor. She 290 00:24:03.000 --> 00:24:07.039 helps people get sober. But what she had to do is change her scenery. 291 00:24:07.079 --> 00:24:10.920 She couldn't go to the bar anymore. She had to change her friends 292 00:24:10.960 --> 00:24:14.119 for all they did is drink, because then she wanted to be around sober 293 00:24:14.160 --> 00:24:18.559 people and people who didn't go to the bar. Because if you're around healthy 294 00:24:18.640 --> 00:24:22.319 people, then you'll be healthy people. If you're around sick people, then 295 00:24:22.359 --> 00:24:25.960 you'll be sick. If you're around smart people, you become smarter. If 296 00:24:26.000 --> 00:24:30.240 you around stupid people, you become stupider. So you're going to go around 297 00:24:30.319 --> 00:24:33.839 people that are going to be a positive influence in your life, and that 298 00:24:33.920 --> 00:24:41.079 way you'll function better, feel better, and live a better life more. 299 00:24:41.359 --> 00:24:47.240 When we come back from the break, don't miss Boost your brain power with 300 00:24:47.440 --> 00:24:52.440 doctor Eric Kaplan every Saturday from two pm to three pm to learn the secrets 301 00:24:52.599 --> 00:24:56.039 of how to optimize your brain function. You can improve memory, focus, 302 00:24:56.359 --> 00:25:03.079 energy, sleep, digestion, mood, skin, metabolism, and strength by 303 00:25:03.119 --> 00:25:07.599 following the science and research that doctor Caplan will be sharing with his audience. 304 00:25:07.880 --> 00:25:11.480 Join the adventure of discovering how to help the brain and body in a natural 305 00:25:11.519 --> 00:25:15.920 way while having fun at the same time. Listen to boost your brain power. 306 00:25:17.000 --> 00:25:19.880 If you want to function better, feel better, and enjoy the quality 307 00:25:19.880 --> 00:25:25.200 of life you deserve. Called two oh one two six' one two one 308 00:25:25.279 --> 00:25:30.319 five zero or email info at kaplanbrainanbody dot com if you're interested in a free 309 00:25:30.440 --> 00:25:37.359 ten minute consultation with doctor Caplan, or visit kaplindc dot com for more information. 310 00:25:40.160 --> 00:25:45.440 Welcome back to boost your brain power. I'm your host, Doctor Eric 311 00:25:45.559 --> 00:25:51.440 Kplan. We're talking about ways to boost your mood. Vitamin D is always 312 00:25:51.480 --> 00:25:55.079 a priority. Exercise, we said, is going to help with dopamine. 313 00:25:55.480 --> 00:26:00.880 Finishing a task, celebrating the small wins, taking care care of yourself, 314 00:26:00.000 --> 00:26:06.079 self care activities, looking good, feeling good, listening to music, having 315 00:26:06.160 --> 00:26:11.920 a gratitude journal, those are all good for dopamine. Now what about serotonin. 316 00:26:11.960 --> 00:26:15.359 That's the mood stabilizer. A lot of medications are based on that because 317 00:26:15.400 --> 00:26:22.200 they want to stabilize the mood. But guess what bananas are a mood stabilizer. 318 00:26:22.200 --> 00:26:23.880 I always have bananas in my office. Everyone say, what do you 319 00:26:23.920 --> 00:26:27.559 have bananas? I said, it's the mood stabilizer. You know a lot 320 00:26:27.599 --> 00:26:33.200 of times we'll have oranges. Those are good for vitamin SED. Well. 321 00:26:33.240 --> 00:26:37.759 You know another good thing, another super food is avocado of very healthy, 322 00:26:37.839 --> 00:26:42.480 good fat. The berries are a good super food. You know, you 323 00:26:42.480 --> 00:26:45.960 wanna have a wide variety of food. You know, you gotta have colorful 324 00:26:45.960 --> 00:26:49.319 food, green food, and different green every day. You don't wanna have 325 00:26:49.400 --> 00:26:53.279 kale every day. You don't have broccoli every day, but maybe Monday have 326 00:26:53.440 --> 00:27:02.680 kale, Tuesday have broccoli, Wednesday, have spinach, Thursday have gallard greens. 327 00:27:03.319 --> 00:27:11.599 Friday have romaine, Saturday have ridicia. You know, every day you 328 00:27:11.599 --> 00:27:17.039 could come up with a different green. Sunday have some celery or cucumbers or 329 00:27:17.079 --> 00:27:19.440 string beans that you know, every day you can have a different green color, 330 00:27:21.160 --> 00:27:23.119 right, but you want to have different colors every day. Something that's 331 00:27:23.160 --> 00:27:27.519 red orange, yellow, green, blue, or purple. So every single 332 00:27:27.559 --> 00:27:30.920 day, if you eat all the colors of the rainbow, you're gonna get 333 00:27:30.960 --> 00:27:36.240 all your nutrients. You don't need multi vitamins. I'm sick of all these 334 00:27:36.319 --> 00:27:41.440 doctors and patients taking multi vitamins. We do not need multivitamins. You are 335 00:27:41.480 --> 00:27:47.599 not deficient in all these vitamins. You have to do thorough blood work to 336 00:27:47.720 --> 00:27:52.279 figure out what you're deficient, and that's what you focus on. That's why 337 00:27:52.359 --> 00:27:56.599 vitamin D so important, because almost everyone we test is vitamin D deficient. 338 00:27:56.440 --> 00:28:02.599 But be careful. Taking supplements can be dangerous too, So you have to 339 00:28:02.640 --> 00:28:06.680 do thorough blood work to figure out where your deficiencies are. And we're gonna 340 00:28:06.720 --> 00:28:08.640 get you a good way to do that. Stick around for the an. 341 00:28:08.640 --> 00:28:12.119 I'm gonna give you a special deal for all my radio listeners. We got 342 00:28:12.160 --> 00:28:15.680 some good gifts at the end of the show. All right, So what 343 00:28:15.799 --> 00:28:22.279 else is good for serotonin, the mood stabilize or sun exposure? Right, 344 00:28:22.359 --> 00:28:26.079 we just said that we got to get sunlight, We got to roll up 345 00:28:26.119 --> 00:28:29.720 the sleeves, we gotta get skin exposure. And if you have to, 346 00:28:30.440 --> 00:28:33.240 hey, take a vacation. You know, I'm a New Yorker, New 347 00:28:33.319 --> 00:28:37.920 Jersey person, but flying down to Florida next week. So you know, 348 00:28:38.000 --> 00:28:42.079 the kids are on a little school break. All right, let's go to 349 00:28:42.119 --> 00:28:45.920 Florida. Let's get some vitamin D. You know. And I know not 350 00:28:47.000 --> 00:28:49.920 everybody could do that, but you know we're only going for a few days, 351 00:28:51.359 --> 00:28:55.119 you know, so see if you can go down south get some vitamin 352 00:28:55.200 --> 00:29:02.480 D. Running. Running is the best way for stabilizing your mood. So 353 00:29:02.599 --> 00:29:04.799 you want to, you know, start off, just run to the end 354 00:29:04.839 --> 00:29:11.480 of the block. And you know when I when they closed the gym because 355 00:29:11.519 --> 00:29:17.839 of COVID nineteen, I said, I got to work out, but my 356 00:29:17.920 --> 00:29:22.079 gym is closed. And I was never a big runner, but I said 357 00:29:22.079 --> 00:29:23.640 I have to. I got to work out. How am I going to 358 00:29:23.680 --> 00:29:26.759 exercise? So the first day I just ran to the end of the block. 359 00:29:27.279 --> 00:29:30.480 Took ten seconds. I was like, okay, that was easy. 360 00:29:32.359 --> 00:29:37.680 Then the second day I ran two blocks. It took about a minute. 361 00:29:37.839 --> 00:29:44.240 All right, that wasn't too hard either. And then the third day did 362 00:29:44.279 --> 00:29:52.200 three blocks. I took about three minutes, right, And I kept adding 363 00:29:52.519 --> 00:29:56.519 four blocks, five blocks, ten blocks, quarter of a mile, a 364 00:29:56.599 --> 00:30:02.720 half a mile, one mile to two mile, three mile. Now I 365 00:30:02.720 --> 00:30:08.200 can run twelve to fifteen miles and that's not even that hard. But before 366 00:30:10.039 --> 00:30:12.640 just one mile, as fard, So you're gonna start with baby steps, 367 00:30:14.960 --> 00:30:21.519 and then running will become addicted because it's like a drug. You want that 368 00:30:21.599 --> 00:30:26.559 runners high, you want that serotonin, You want that mood stabilizer, you 369 00:30:26.599 --> 00:30:32.519 want that dopamine. So you gotta start running. You know, our bodies 370 00:30:32.519 --> 00:30:37.440 are meant to run to either capture food or escape danger. All right, 371 00:30:38.240 --> 00:30:41.440 to start running, I said, even if it's just to the end of 372 00:30:41.440 --> 00:30:45.960 the block, Start somewhere, all right. What else increases serotonin? The 373 00:30:45.000 --> 00:30:52.759 mood stabilizer is deep breathing. Deep breathing. The best way to breathe is 374 00:30:52.759 --> 00:30:57.240 to inhale for four seconds, hold it for seven seconds, and exhale for 375 00:30:57.400 --> 00:31:04.599 eight seconds. Big deep breaths. Inhale for four hold for seven, exhale 376 00:31:04.920 --> 00:31:10.279 for eight And as you get better and you get deeper breathing, you just 377 00:31:10.359 --> 00:31:15.240 count slower. So instead of counting one, two, three four, you 378 00:31:15.319 --> 00:31:22.000 count one two, three four. So you inhale for four seconds, hold 379 00:31:22.000 --> 00:31:26.160 it for seven seconds, exhale for eight seconds. When you inhale, push 380 00:31:26.200 --> 00:31:33.799 your belly down and out and when you exhale, suck it in when you 381 00:31:33.039 --> 00:31:37.559 are breathing. Keep your posture upright. You don't want your chin down and 382 00:31:37.559 --> 00:31:40.880 your shoulders rolled forward. Want your shoulders roll back. You want your chin 383 00:31:41.000 --> 00:31:44.200 up. You want to breathe from your diaphragm, and you want to breathe 384 00:31:44.240 --> 00:31:49.680 in that proper ratio that is deep breathing. It's going to increase your oxygen 385 00:31:49.720 --> 00:31:56.680 and it's going to get rid of the carbon dioxide. Now what else will 386 00:31:56.720 --> 00:32:02.799 increase serotonin? Yoga? Yoga is very good. Now I'm more of the 387 00:32:02.839 --> 00:32:12.359 Eastern yoga like they did in the Asian countries for thousands of years. The 388 00:32:12.400 --> 00:32:15.599 American yoga, I think is too much. It's too hard, it's too 389 00:32:15.599 --> 00:32:22.599 many weird positions, and it's too aggressive. In my opinion, yoga should 390 00:32:22.599 --> 00:32:27.079 be a more relaxation type of thing. But that's not the way this in 391 00:32:27.079 --> 00:32:30.920 America. Everything's bigger, better. You know, let's go in a thousand 392 00:32:30.000 --> 00:32:36.160 degrees and let's sweat it all out, and let's put your body in all 393 00:32:36.160 --> 00:32:42.799 these weird contortive positions where you know, I really like the more meditation type 394 00:32:42.839 --> 00:32:46.000 of yoga that's going to really get our serotonin going. Where you're more relaxed 395 00:32:46.079 --> 00:32:52.599 and breathing and meditating and calm and not so hard and intense where it's struggle 396 00:32:52.680 --> 00:32:57.799 and it's stressful and you know you can't do it and it's disappointing and you're 397 00:32:58.160 --> 00:33:00.240 you know, it's like, it's more to relax. That's the type of 398 00:33:00.319 --> 00:33:05.720 yoga, that's the type of meditation. It's going to get us really high 399 00:33:05.759 --> 00:33:12.960 levels of serotonin. Deep breathing, relax meditation, relax yoga, calming stuff 400 00:33:13.000 --> 00:33:19.359 that's very good for serotonin, the mood stabilizer. Now you have a love 401 00:33:19.440 --> 00:33:27.319 hormone, that's oxytocin. The love hormone. We need that. We need 402 00:33:27.759 --> 00:33:32.319 to have healthy relationships. There are too many people fighting these days. They're 403 00:33:32.319 --> 00:33:38.160 fighting over religion, they're fighting over politics, they're fighting over money, they're 404 00:33:38.200 --> 00:33:45.119 fighting. You know, it's over so much of this crap. So let's 405 00:33:45.200 --> 00:33:47.680 kind of keep that stuff to ourself. Try not to talk religion too much 406 00:33:47.720 --> 00:33:52.720 for people, Try not to talk politics. Everyone's very very sensitive. So 407 00:33:52.799 --> 00:33:58.279 let's have positive relationships. Talk about things that are going to put people in 408 00:33:58.359 --> 00:34:01.240 a good mood. Don't try and stress people out. Be the type of 409 00:34:01.279 --> 00:34:06.680 person that brings the joy to the party that brings the fun, not the 410 00:34:06.680 --> 00:34:10.679 one that's miserable. You want to be happy, you want to be charitable, 411 00:34:10.840 --> 00:34:15.119 you want to volunteer, you want to you know, be good friends, 412 00:34:15.159 --> 00:34:19.480 and you want to be the one that puts everyone in a good mood. 413 00:34:19.599 --> 00:34:22.199 You want to be around people that are positive and healthy. You gotta 414 00:34:22.239 --> 00:34:27.719 have healthy relationships, and sometimes you might need to break up with someone. 415 00:34:27.760 --> 00:34:30.559 You might need to get a divorce, you might need to quit a job. 416 00:34:30.920 --> 00:34:35.440 You've got to prioritize your relationships. If you have a bad relationship at 417 00:34:35.480 --> 00:34:37.639 work, sometimes you need to quit. If you have a bad relationship at 418 00:34:37.639 --> 00:34:40.760 home, sometimes you need a divorce. If you have, you know, 419 00:34:40.800 --> 00:34:45.440 a bad relationship with a friend, sometimes you need to break up. You 420 00:34:45.480 --> 00:34:49.199 know it. Sometimes you got to make life changes. But surround yourself with 421 00:34:49.239 --> 00:34:55.519 healthy relationships that will booth oxytocin, the love hormone. Hugging people, you 422 00:34:55.559 --> 00:35:00.320 know, it's like when COVID happened and we stop hugging and we still up 423 00:35:00.639 --> 00:35:05.079 touching, and that was really bad. That caused a lot of anxiety, 424 00:35:05.239 --> 00:35:08.840 a lot of depression. Now people are getting all these brain fogs and memory 425 00:35:08.920 --> 00:35:15.719 problems and confusion, and we get this COVID nineteen long Hailer syndrome. We're 426 00:35:15.760 --> 00:35:21.320 getting, you know, people with lime disease, people with mold exposure, 427 00:35:21.440 --> 00:35:27.599 heavy metal exposure, concussion where you know, they really have these mood problems 428 00:35:28.119 --> 00:35:32.800 and it's going to be a problem if they can't touch other people. So 429 00:35:34.000 --> 00:35:37.599 hugging is one of the best things you could do for your brain. So 430 00:35:38.039 --> 00:35:42.599 you know, start coming back with the hugging again. I know, you 431 00:35:42.639 --> 00:35:45.719 know COVID happened, but now you know it's time to bring back some of 432 00:35:45.760 --> 00:35:54.760 that oxytocin and start holding hands. Holding hands increases oxytocin. Hugging people increases 433 00:35:54.800 --> 00:36:04.480 oxytocin, Kissing sex. I mean we have to have touch and feel obviously. 434 00:36:05.159 --> 00:36:08.280 You know you gotta have consent, right, So you want to hug 435 00:36:08.320 --> 00:36:12.280 people that want to be hugged, right, So you know, don't go, 436 00:36:12.320 --> 00:36:14.760 oh, doctor Goblin told me to go around hugging everybody. No, 437 00:36:14.840 --> 00:36:17.239 you got to go around hugging people. I know that sounds pretty obvious to 438 00:36:17.320 --> 00:36:20.480 most, but I'm just gonna make sure we get that out of the way. 439 00:36:21.039 --> 00:36:22.079 You know, you got to have it both ways, So I gotta 440 00:36:22.079 --> 00:36:25.199 go hold hands with people that want to hold their hands and hug people that 441 00:36:25.679 --> 00:36:30.199 wanna hug, you know, but we gotta make sure that we do do 442 00:36:30.320 --> 00:36:35.760 that, that we do touch and we hug and we hold hands, because 443 00:36:35.760 --> 00:36:38.599 that's very important. You know, when when COVID nineteen happened, I remember 444 00:36:38.639 --> 00:36:40.920 my kid came home one day and said, Daddy, they won't even you 445 00:36:40.920 --> 00:36:45.119 know, let us play tag, and we can't hug our friends and we 446 00:36:45.159 --> 00:36:47.360 can't hold hands with our friends. And so what did I do. I 447 00:36:47.400 --> 00:36:51.840 said, Okay, I gotta get these kids oxytocin. I'm gonna hug them, 448 00:36:51.840 --> 00:36:53.840 I'm gonna kiss them, but I'm not around all day, so let 449 00:36:53.880 --> 00:36:59.559 me get a dog. And getting a dog and playing with the dog actually 450 00:36:59.599 --> 00:37:02.480 increase oxytocin. And they can hug the dog and they can play with the 451 00:37:02.519 --> 00:37:07.320 dog, and you know, there's no issue with that. So playing with 452 00:37:07.400 --> 00:37:12.159 a dog is one of the best ways to increase your brain function. That 453 00:37:12.239 --> 00:37:15.079 was one of the best things we did for our family is get a dog. 454 00:37:15.119 --> 00:37:17.440 I have a dog. Roma she's a beagle. We love her. 455 00:37:17.599 --> 00:37:22.079 She's definitely addicted to food, so she's always looking for food, she's always 456 00:37:22.159 --> 00:37:25.440 hunting. But she's the best. Everyone loves her. She loves to cuddle, 457 00:37:25.519 --> 00:37:30.960 and she you know, she loves to kiss and hold and so if 458 00:37:30.000 --> 00:37:35.360 you don't have you know, a person to hug her kiss, just get 459 00:37:35.400 --> 00:37:37.280 a dog. They all love to hug and kiss you and hold the hands 460 00:37:37.280 --> 00:37:43.760 and stuff like that. Or hold pause right. Helping others will also release 461 00:37:43.840 --> 00:37:49.519 oxytocin. And get this, not only will it release oxytocin for you, 462 00:37:50.199 --> 00:37:54.400 but to release oxytocin for the person you help, and ton't release oxytocin for 463 00:37:54.400 --> 00:38:00.719 anyone who observes you helping people. So start helping others, stop volunteering, 464 00:38:00.119 --> 00:38:05.800 start doing charity. Doing easy things, you know, buy something a little 465 00:38:05.880 --> 00:38:10.400 gift, open a door, help someone lift up their bag up the stairs, 466 00:38:12.000 --> 00:38:15.559 you know, little things. You can do big things. Helping somebody 467 00:38:15.599 --> 00:38:19.760 move, drive somebody the airport, you know, give somebody alone. You 468 00:38:19.800 --> 00:38:22.559 know, so you could do major things, but it doesn't even have to 469 00:38:22.559 --> 00:38:27.480 be major. Just you know, give someone a nice little compliment, you 470 00:38:27.519 --> 00:38:34.599 know, help someone you know figure out the math problem. Help so, 471 00:38:34.679 --> 00:38:38.280 give somebody directions. You know, somebody's got to go shopping. Do some 472 00:38:38.320 --> 00:38:40.239 of that. Oh can I pick you up something? I'm going to the 473 00:38:40.280 --> 00:38:45.320 supermarket. You know, it's like just do little plain things every day. 474 00:38:45.360 --> 00:38:51.960 Helping others will increase oxytocin to boost your power to function better, feel better, 475 00:38:52.239 --> 00:38:55.519 and live a better life. This is doctor Eric Kaplan. You're listening 476 00:38:55.800 --> 00:39:00.559 to boost your brain power more when we come back on the break. If 477 00:39:00.559 --> 00:39:05.199 you want to improve your brain function, help with memory, focus, sleep, 478 00:39:05.320 --> 00:39:08.840 digestion, energy, depression, anxiety, dizziness, balance, vision, 479 00:39:08.920 --> 00:39:14.079 headaches, brain fog, weight loss, or simply want to maximize your human 480 00:39:14.119 --> 00:39:17.880 potential and prevent future diseases, that this is the show for you. Don't 481 00:39:17.920 --> 00:39:22.199 mis boost your brain power with doctor Eric Kaplan and you will learn natural, 482 00:39:22.320 --> 00:39:28.679 integrative, and holistic approaches to modern day medical problems such as Alzheimer's, Parkinson's 483 00:39:28.719 --> 00:39:35.079 stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, 484 00:39:35.199 --> 00:39:39.079 migraines, four posture pain, TBI, skin and digestive problems. Doctor 485 00:39:39.159 --> 00:39:43.840 Kaplan is most famous for getting to the root cause of a wide variety of 486 00:39:43.880 --> 00:39:49.159 brain and health conditions, rather than treating symptoms with traditional medicines and risky surgeries. 487 00:39:49.239 --> 00:39:52.480 To contact doctor Kaplan, you can call his team at two oh one 488 00:39:52.559 --> 00:39:57.440 two six one two one five zero, or visit his website at kaplindc dot 489 00:39:57.480 --> 00:40:05.039 com. Welcome back to boost your brain power. I'm your host, doctor 490 00:40:05.480 --> 00:40:10.840 Eric Kaplan. We're talking about the different happiness chemicals and how to hack them, 491 00:40:10.840 --> 00:40:16.760 little brain hacks. So we don't have to take drugs, armful medications, 492 00:40:16.880 --> 00:40:21.719 risky surgeries. We don't want to have to do that stuff. We 493 00:40:21.719 --> 00:40:27.599 don't want to have to see doctors and psychiatrists and psychologists and we have to 494 00:40:27.599 --> 00:40:30.719 take all these medications and we have to see all these tests, and we 495 00:40:30.760 --> 00:40:37.519 don't have to do that. You get a walking pharmacy in your body. 496 00:40:37.039 --> 00:40:43.519 Just lifting weights is going to increase your brain chemicals. And it's not a 497 00:40:43.639 --> 00:40:49.440 chemical you could take with a medication. There's nothing more powerful than lifting weights 498 00:40:50.079 --> 00:40:55.039 that will boost your mood. Okay, we want endorphins. That's the natural 499 00:40:55.079 --> 00:41:01.719 pain killer. Everyone's looking for those endorphins. Get that with laughter. You 500 00:41:01.760 --> 00:41:07.039 know, if you're gonna watch TV, don't watch the news. You know 501 00:41:07.119 --> 00:41:15.320 that's all bad stuff. Fires, racism, wars, inflation, political corruption, 502 00:41:15.840 --> 00:41:24.239 police brutality, hurricanes, tornadoes, stabbings, gunshots, shootings in the 503 00:41:24.320 --> 00:41:31.760 schools. It's always bad. If you're gonna watch TV, don't watch You 504 00:41:31.760 --> 00:41:36.719 know these shows where there's drug dealers, and there's rape victims that they gotta 505 00:41:36.719 --> 00:41:38.920 find, and there's zombies killing each other. I mean, I don't even 506 00:41:38.920 --> 00:41:43.400 know what these shows are called, but they're very popular. Of all these 507 00:41:43.480 --> 00:41:52.079 wars and killings and vampires and monsters and zombies and murders and rapes and crime 508 00:41:52.199 --> 00:41:55.760 and shootings. And that's what these popular shows are about, you know, 509 00:41:55.920 --> 00:42:04.800 being in jail and people getting killed. And how about we watch something that 510 00:42:04.840 --> 00:42:07.199 makes us laugh? You know, how about you watch a comedian. How 511 00:42:07.199 --> 00:42:13.159 about you watch a sitcom. How about you watch a funny movie. Do 512 00:42:13.320 --> 00:42:17.320 something that's gonna get you laughing. I like George Carlin and Chris Rock and 513 00:42:17.360 --> 00:42:23.280 I like TV shows like Seinfeld and Friends and the Office and stuff that's gonna 514 00:42:23.280 --> 00:42:29.199 make me laugh. I don't want to come home from a stressful day at 515 00:42:29.239 --> 00:42:34.360 work and then watch all these people killing each other on the TV. That's 516 00:42:34.400 --> 00:42:37.800 not gonna be good for me to get a good, RESTful sleep. All 517 00:42:37.880 --> 00:42:43.280 right, if you're going to watch something, watch something that's funny. If 518 00:42:43.320 --> 00:42:49.119 you're going to listen to something, listen to something that's funny that will increase 519 00:42:49.320 --> 00:42:55.159 endorphins, which is a natural painkiller. Another way, to naturally increase endorphins 520 00:42:55.280 --> 00:43:00.960 is dancing. All right, So remember we said at nighttime, you don't 521 00:43:00.960 --> 00:43:07.480 want to have electronics, you don't want to eat food. So how about 522 00:43:07.000 --> 00:43:13.599 you take a dance class, Go get a tango lesson, sALS a lesson, 523 00:43:14.039 --> 00:43:17.760 do some line dancing. I have patients that do pole dancing, belly 524 00:43:17.840 --> 00:43:23.559 dancing, hip hop dancing, zoomba class. Or you just listen to music 525 00:43:23.599 --> 00:43:29.360 and just dance on your own, but go crazy dancing, have some fun. 526 00:43:29.960 --> 00:43:35.360 Dancing is one of the best ways to increase your endorphins. Now, 527 00:43:35.400 --> 00:43:39.559 if you could dance with somebody else, that's even better. So let's say 528 00:43:39.559 --> 00:43:44.639 if you're holding somebody else's hands while you're dancing, or get the oxytocin plus 529 00:43:44.679 --> 00:43:49.760 the endorphins. Now, if you dance outside in the sun holding hands, 530 00:43:49.800 --> 00:43:55.440 Now you're getting endorphins from the dancing, the oxytocin from holding hands, and 531 00:43:55.480 --> 00:44:01.280 the serotonin from the sun exposure. And get the exercise because if you're really 532 00:44:01.360 --> 00:44:04.920 dancing and then you can get the dopamine hit that whey, you get all 533 00:44:05.320 --> 00:44:08.239 all of the chemicals that you need. Right. Another way to increase in 534 00:44:08.360 --> 00:44:10.960 doorphins. I know a lot of people are gonna like, this is dark 535 00:44:12.079 --> 00:44:15.039 chocolate. Don't eat the milk. Chocolate. Milk is very bad. Dairy 536 00:44:15.079 --> 00:44:19.400 is the worst thing you can put in your body. Dairy is made for 537 00:44:19.519 --> 00:44:23.039 baby cows. Milk is made for babies, so we shouldn't have milk when 538 00:44:23.079 --> 00:44:28.159 we're not babies. So as kids are adults, nobody needs milk. Don't 539 00:44:28.480 --> 00:44:31.599 don't give your kids milk. Don't yourself drink milk. We don't need milk 540 00:44:31.960 --> 00:44:37.239 after we stop breastfeeding, and especially we don't need cow's milk. If you're 541 00:44:37.280 --> 00:44:39.519 gonna have milk, only have human milk because that's what we can absorb and 542 00:44:39.559 --> 00:44:45.480 digest. So don't have any dairy products. That's cheese, yogurt. Yogurt's 543 00:44:45.519 --> 00:44:49.960 not healthy. Don't be fooled into thinking yogurt is healthy. You know, 544 00:44:49.960 --> 00:44:53.360 I have these patience They think, oh, yogurt and oatmeal and a cup 545 00:44:53.400 --> 00:44:57.519 of coffee is a great breakfast. It's like, no, that's one of 546 00:44:57.559 --> 00:45:00.599 the worst things you can have. All three things we'll make you sick. 547 00:45:00.880 --> 00:45:06.360 Okay, But dark chocolate that can be pretty healthy. Cacao chips can be 548 00:45:06.400 --> 00:45:13.239 pretty healthy. So the dark chocolate actually releases endorphins. That's a natural painkiller 549 00:45:13.639 --> 00:45:16.159 meditation, and not everybody can meditate. So why don't you start off just 550 00:45:16.199 --> 00:45:19.760 like we started off with the running. We just run to the end of 551 00:45:19.760 --> 00:45:23.280 the block. Start off with a thirty second meditation. I call it the 552 00:45:23.800 --> 00:45:27.880 relax technique, where I start off at the top of my head and I 553 00:45:27.960 --> 00:45:30.840 relax all the muscles on the top of my head and I say one every 554 00:45:30.880 --> 00:45:35.239 second I say relax. So I just say it thirty times and I'm relaxing 555 00:45:35.280 --> 00:45:37.320 the top of my head and then I say relax, and I relax my 556 00:45:37.480 --> 00:45:42.039 forehead. Then I relax, I relax my temples. So I have thirty 557 00:45:42.079 --> 00:45:45.880 spots. I relax my eyebrows, I relax my eyes, I relax my 558 00:45:45.000 --> 00:45:49.760 cheek, relax my jaw, relax my mouth, relax my chin, relax 559 00:45:49.800 --> 00:45:52.559 my neck, relax my shoulders, relax my back. Tourists sell hips, 560 00:45:52.639 --> 00:45:57.280 knees, feet, toes, go all the way down and you just do 561 00:45:57.440 --> 00:46:00.920 one spot a second. It only takes thirty seconds. You just sit down, 562 00:46:01.440 --> 00:46:08.280 legs crossed, has crossed internally saying the Mancha relax, relax, relax, 563 00:46:08.360 --> 00:46:13.679 and visually relaxing each muscle starting from the top of the head to the 564 00:46:13.719 --> 00:46:16.480 bottom of the head. That's the relaxed technique for meditation. And when you 565 00:46:16.480 --> 00:46:21.039 get better, you go to one minute meditation, then you go to two 566 00:46:21.079 --> 00:46:25.119 minute and you can increase your meditation. Essential oils. Get a diffuser. 567 00:46:25.559 --> 00:46:32.840 Stop using candles, incense, fabreeze, glades, sprays. If you want 568 00:46:32.880 --> 00:46:38.599 to make your house smell nice, use some essential oils. Use a diffuser. 569 00:46:39.039 --> 00:46:44.159 A lavender essential oil is good, or vanilla essential oil is good to 570 00:46:44.159 --> 00:46:51.519 release those endorphins much better than lighting incense, lighting toxic chemicals, spraying these 571 00:46:51.599 --> 00:46:58.320 crappy sprays. Start using a diffuser with natural essential oils such as vanilla or 572 00:46:58.480 --> 00:47:05.840 lavender to release those endorphins. Those are good natural ways to increase those happiness 573 00:47:05.920 --> 00:47:10.679 chemicals, increase that dopamine, that serotonin, that oxytocin, those endorphins. 574 00:47:12.119 --> 00:47:15.440 To see how to boost your mood. Now, what you want to do 575 00:47:16.039 --> 00:47:22.360 is see also why your mood isn't as good. The best test that will 576 00:47:22.440 --> 00:47:25.960 check your brain function it's called a qEEG brain mapping, and that is this 577 00:47:27.079 --> 00:47:29.800 test where you wear a swimmers cap. It looks like a swimmer's cap. 578 00:47:29.880 --> 00:47:31.840 It's got all these electrodes attached to it and it measures all your different brain 579 00:47:31.920 --> 00:47:36.719 ways, the alpha, the beta, the theta, the delta, and 580 00:47:36.840 --> 00:47:39.480 based on the location, it tells us where the problem is. Do you 581 00:47:39.480 --> 00:47:44.400 have a problem in your frontal cortex or your parietal Is it your cerebellum, 582 00:47:44.480 --> 00:47:46.760 is it your brain stem? So it can literally tell us a do you 583 00:47:46.760 --> 00:47:51.559 have anger, aggression, anxiety? Do you have problems mood stabilized? Do 584 00:47:51.559 --> 00:47:54.719 you have memory problems you have do you have issues shifting tests? You have 585 00:47:54.760 --> 00:48:00.000 low dopamine levels? Do you have low acetyl colling? Do you have issues 586 00:48:00.079 --> 00:48:02.280 in your gut? Do you have intestinal inflammation, you have a thyroid problem, 587 00:48:02.400 --> 00:48:07.079 you have heavy metal poisoning, you have concussion. It literally breaks down 588 00:48:07.119 --> 00:48:10.880 all the different things sleeping problems, Do you have troubles with focus confusion? 589 00:48:10.920 --> 00:48:15.199 Do you have balance problems, eye problems, ear problems? You know? 590 00:48:15.280 --> 00:48:20.400 Do you have troubles with digestion? So it really breaks down everything pretty efficiently. 591 00:48:20.719 --> 00:48:22.559 It's normally five hundred dollars, but I told you guys, we're going 592 00:48:22.639 --> 00:48:27.960 to give you a gift. For the first seven people that call, text 593 00:48:28.079 --> 00:48:31.079 or email. Instead of paying the normal five hundred dollars, you can get 594 00:48:31.119 --> 00:48:37.480 the entire qEEG brain mapping for only twenty one dollars. All you have to 595 00:48:37.480 --> 00:48:40.920 do is call our texts six four six two two one sixty seven three eight, 596 00:48:42.440 --> 00:48:45.519 or you can email info at Kaplinbrain and Body dot com. Now, 597 00:48:45.559 --> 00:48:51.000 a lot of these brain imbalances occur because one side of the brain isn't working. 598 00:48:51.360 --> 00:48:53.800 That's called a functional disconnect. So these are people who get depression, 599 00:48:53.960 --> 00:48:59.719 anxiety, or they get bipolar, you know, schizophrenia, a different mood 600 00:48:59.719 --> 00:49:04.679 disc orders, personality disorders. So we want to check if there's an imbalance 601 00:49:05.239 --> 00:49:08.360 of the left and right brain. If you have add ADHD, if you 602 00:49:08.360 --> 00:49:13.960 have developmental delays, autism, touretts, if you have memory problems, dementia, 603 00:49:14.320 --> 00:49:16.280 Alzheimer's, if you have a stroke or Parkinson's, or if you have 604 00:49:16.440 --> 00:49:21.280 MS. This is the best test for you. It's called a VNG Video 605 00:49:21.320 --> 00:49:24.800 and listography, and it's where you wear these infrared goggles and we do these 606 00:49:24.800 --> 00:49:28.880 different eye movements are fast and slow, and you go up and down. 607 00:49:28.960 --> 00:49:32.000 It responds to light and different head movements. That test is also normally five 608 00:49:32.079 --> 00:49:37.239 hundred dollars, but for the first seven people that call, text or email, 609 00:49:37.280 --> 00:49:39.639 you can also get that test for only twenty one dollars. Again, 610 00:49:39.679 --> 00:49:45.079 the number is six four six two two one six seven three eight, or 611 00:49:45.159 --> 00:49:50.800 you can email info at Kaplinbraininbody dot com. Now, the last test is 612 00:49:50.800 --> 00:49:52.639 a one on one with me, and for that we go over your blood 613 00:49:52.639 --> 00:49:58.280 work any pass MRIs cat skins. We do your heart, your lungs, 614 00:49:58.280 --> 00:50:01.239 your oxygen. We go over your memory, your balance, your alignment, 615 00:50:01.559 --> 00:50:06.880 your muscles, your nerves, your bones, your circulation. It's a very 616 00:50:07.000 --> 00:50:14.159 thorough physical evaluation your reflexes, balance, walking, gay posture alignment. That 617 00:50:14.239 --> 00:50:17.719 test is also normally five hundred dollars, but for the first seven people that 618 00:50:17.800 --> 00:50:21.880 call text or email, they can get that for twenty one dollars as well, 619 00:50:22.159 --> 00:50:23.840 and you can get all three. That's our gift to you. You 620 00:50:23.840 --> 00:50:28.880 can get the one on one with me for twenty one dollars. You can 621 00:50:28.920 --> 00:50:32.960 get the qEEG for twenty one dollars and the VNG for twenty one dollars, 622 00:50:34.239 --> 00:50:37.719 so you can get all three and just pay sixty three dollars total. And 623 00:50:37.760 --> 00:50:42.840 it's normally fifteen hundred dollars for all three of those tests. So take advantage 624 00:50:43.000 --> 00:50:47.679 of this very generous gift. Call text six four six two two one six 625 00:50:47.800 --> 00:50:53.360 seven three eight, or you can email info at Caplinbraininbody dot com. For 626 00:50:53.480 --> 00:51:00.000 more information, go to our website caplindc dot com. Or you can join 627 00:51:00.119 --> 00:51:05.280 us on social media Caplin Brain and Body. We have Instagram, Facebook, 628 00:51:05.440 --> 00:51:09.000 TikTok. You could subscribe to our YouTube channel, Caplan Brain and Body. 629 00:51:09.360 --> 00:51:14.119 I also have a couple of books out. One it's called Boost Your Brain 630 00:51:14.239 --> 00:51:17.519 Power, a guide to improving your memory and focus, that can be found 631 00:51:17.559 --> 00:51:22.239 on Amazon, where you could call our office or email, and you can 632 00:51:22.280 --> 00:51:27.719 also get one of my other books, Concussion Discussions, that you can also, 633 00:51:27.920 --> 00:51:30.760 Like I said, call our email the office. We can get you 634 00:51:30.840 --> 00:51:36.519 copy of that as well. You could subscribe to my newspaper column if you're 635 00:51:36.559 --> 00:51:39.119 not local to New Jersey. I write for the Pascak Press, but you 636 00:51:39.119 --> 00:51:43.480 can get a digital version. I'd have a weekly health column as well. 637 00:51:43.920 --> 00:51:46.639 And if you're a fan of this radio show, Slash Podcast, you can 638 00:51:46.679 --> 00:51:53.760 go to download it from the website of the station or from the app. 639 00:51:54.599 --> 00:51:58.800 You can download it as well. So if you're not able to listen to 640 00:51:58.840 --> 00:52:02.360 my show live, just go on the website and go into archives and you 641 00:52:02.440 --> 00:52:08.880 can find my show. I am doctor Eric Kaplan you're listening to boost your 642 00:52:08.920 --> 00:52:15.119 brain power, and these are natural, holistic, and integrative's ways to improve 643 00:52:15.199 --> 00:52:21.719 your brain and body function without any drugs or any risky surgeries to function better, 644 00:52:22.159 --> 00:52:25.719 feel better, and live a better life. Hope you enjoy the show 645 00:52:27.199 --> 00:52:34.559 more when we speak next week. Don't miss Boost your brain Power with doctor 646 00:52:34.719 --> 00:52:38.480 Eric Kaplan every Saturday from two pm to three pm to learn the secrets of 647 00:52:38.599 --> 00:52:44.559 how to optimize your brain function. You can improve memory, focus, energy, 648 00:52:44.800 --> 00:52:50.360 sleep, digestion, mood, skin, metabolism, and strength by following 649 00:52:50.400 --> 00:52:53.920 the science and research that doctor Caplan will be sharing with his audience. Join 650 00:52:54.000 --> 00:52:59.559 the adventure of discovering how to help the brain and body in a natural way, 651 00:53:00.079 --> 00:53:02.639 having fun at the same time. Listen to boost your brain power. 652 00:53:02.840 --> 00:53:07.800 If you want to function better, feel better, and enjoy the quality of 653 00:53:07.880 --> 00:53:12.320 life you deserve. Called two oh one two six' one two one five 654 00:53:12.440 --> 00:53:17.440 zero or email info at Kaplanbrainanbody dot com if you're interested in a free ten 655 00:53:17.480 --> 00:53:23.159 minute consultation with doctor Kaplan, or visit kaplandc dot com for more information. 656 00:53:24.239 --> 00:53:30.079 The preceding was a paid podcast. iHeartRadio's hosting of this podcast constitutes neither an 657 00:53:30.159 --> 00:53:34.480 endorsement of the products offered or the ideas expressed.