WEBVTT 1 00:00:00.160 --> 00:00:03.919 The following is a paid podcast. iHeartRadio's hosting of this 2 00:00:04.000 --> 00:00:07.799 podcast constitutes neither an endorsement of the products offered or 3 00:00:07.879 --> 00:00:09.199 the idea is expressed. 4 00:00:09.320 --> 00:00:11.000 The following is a paid program. 5 00:00:11.400 --> 00:00:15.160 Wr's airing of this program constitutes neither an endorsement of 6 00:00:15.199 --> 00:00:17.480 the products offered or the ideas expressed. 7 00:00:17.879 --> 00:00:22.760 Function better, feel better, and live a better life. This 8 00:00:23.000 --> 00:00:27.480 is doctor Eric Kaplan, and you're listening to boost your 9 00:00:27.480 --> 00:00:32.119 brain power. Now, if we want to have good brain function, 10 00:00:32.759 --> 00:00:38.759 we need to have good hormones. Hormones are very important. 11 00:00:39.240 --> 00:00:42.479 There's a lot of different types of hormones. Let's go 12 00:00:42.560 --> 00:00:46.200 over the big ones. Now, some people don't realize this, 13 00:00:46.479 --> 00:00:52.079 but vitamin D is a hormone. It's not a vitamin. 14 00:00:52.840 --> 00:00:57.359 It's not like vitamin A or B or C. Vitamin 15 00:00:57.479 --> 00:01:03.920 D is actually a hormone. Okay, So a hormone can 16 00:01:03.960 --> 00:01:13.239 be achieved through sunlight. The sun is powerful, So the 17 00:01:13.359 --> 00:01:19.640 sun will actually increase vitamin D levels. When vitamin D 18 00:01:19.799 --> 00:01:24.680 levels increase, that means that you're gonna have a better 19 00:01:24.719 --> 00:01:31.120 immune system, your thyroid's gonna function better, your energy will 20 00:01:31.120 --> 00:01:35.760 be higher, your brain will function at a higher level. 21 00:01:37.159 --> 00:01:40.799 One of the most common findings with people with Alzheimer's 22 00:01:40.840 --> 00:01:45.319 disease is they have vitamin D deficient. One of the 23 00:01:45.400 --> 00:01:50.079 most common findings of people who have thyroid problems are 24 00:01:50.159 --> 00:01:54.680 vitamin D deficient. One of the most common problems of 25 00:01:54.840 --> 00:01:59.959 people who died from COVID was vitamin D deficiency because 26 00:02:00.200 --> 00:02:05.319 it weakens your immune system. That's how important vitamin D is. 27 00:02:05.319 --> 00:02:08.319 So do you want up good brain, the good thyroid, 28 00:02:08.719 --> 00:02:13.280 good immune system, you better increase your vitamin D levels. 29 00:02:13.599 --> 00:02:15.800 And we get it from the sun. And so go 30 00:02:15.879 --> 00:02:19.039 lots on vacation. Go down south, go to California, go 31 00:02:19.080 --> 00:02:21.960 to Florida, Go to Mexico, go to the Caribbean, go 32 00:02:22.000 --> 00:02:25.919 to South America, go to Africa, go to India, go 33 00:02:26.439 --> 00:02:30.439 to the equator. The closer to the equator, the stronger 34 00:02:30.520 --> 00:02:37.800 the sun, and you'll get more vitamin D. Okay, and 35 00:02:37.919 --> 00:02:41.000 just go outside. Even though we're up north right, So 36 00:02:41.039 --> 00:02:46.120 I'm doing this from New York, New Jersey, Connecticut, Pennsylvania areas. 37 00:02:46.120 --> 00:02:51.560 So we're northern states and we get less sunlight. So 38 00:02:51.599 --> 00:02:55.120 you got to go outside during your lunch. So hopefully 39 00:02:55.120 --> 00:02:57.800 you get a lunch you know, twelve one, two o'clock 40 00:02:58.280 --> 00:03:02.319 where the sun's strongest, and Joe's go outside for ten minutes. 41 00:03:02.759 --> 00:03:06.120 You have to spend a whole hour out there, but 42 00:03:06.240 --> 00:03:11.439 every day go outside for ten minutes. Take advantage of 43 00:03:11.439 --> 00:03:17.120 the sunlight. So go in the morning when the sun rises, 44 00:03:17.599 --> 00:03:25.840 so the brain increases vitamin D increases energy. Then as 45 00:03:25.879 --> 00:03:30.400 the sun sets, go outside for ten minutes so your 46 00:03:30.439 --> 00:03:36.120 brain can relax, go to sleep, can heal. And then 47 00:03:36.199 --> 00:03:38.680 ten minutes in the middle of the day where the 48 00:03:38.759 --> 00:03:43.240 strong the sun is strongest to maximize your vitamin D potential. 49 00:03:44.560 --> 00:03:52.439 So that is for your hormones, vitamin D. Get outside, 50 00:03:53.240 --> 00:03:58.240 take a vacation, and you got to expose your body parts. 51 00:03:58.400 --> 00:04:01.960 Meaning if you look out the window, Nope, you're not 52 00:04:02.000 --> 00:04:07.280 getting the vitamin D. If you wear glasses, you're not 53 00:04:07.400 --> 00:04:11.520 getting the vitamin D. The glasses are literally blocking the sun. 54 00:04:12.000 --> 00:04:16.879 The sun has to go directly to your pupil. The 55 00:04:17.000 --> 00:04:19.720 black circle in the middle of your eye, that's a 56 00:04:19.839 --> 00:04:23.279 hole for the sun to get to the brain. It's 57 00:04:23.319 --> 00:04:26.560 got to go through that hole. And if it's covered 58 00:04:26.560 --> 00:04:30.199 with glasses, and I don't care if they're reading glasses, 59 00:04:30.759 --> 00:04:37.040 far distance glasses, sunglasses, contact lenses, anything that covers your eye, 60 00:04:37.720 --> 00:04:40.920 whether it's clear or not. It's gonna block that hole 61 00:04:41.240 --> 00:04:43.439 and the sunlight is not gonna get in that hole, 62 00:04:43.439 --> 00:04:45.839 and then you're not gonna get the proper vitamin D. 63 00:04:48.120 --> 00:04:52.079 So you have to make sure that you're getting the 64 00:04:52.160 --> 00:04:57.040 proper vitamin D by taking off your glasses, take off 65 00:04:57.079 --> 00:05:01.759 your hat, roll up your sleep, roll up your pant legs, 66 00:05:02.040 --> 00:05:06.920 get your eyes exposed, get your skin exposed. That's how 67 00:05:06.920 --> 00:05:09.759 you can absorb vitamin D. And if you want to 68 00:05:09.800 --> 00:05:14.120 prevent Alzheimer's, you want to prevent dementia, you need vitamin D. 69 00:05:15.000 --> 00:05:19.800 You want to prevent COVID cancer, getting sick, you need 70 00:05:19.879 --> 00:05:25.879 vitamin D. You want to fix your thyroid problem, hormone problem, 71 00:05:26.360 --> 00:05:31.560 you need vitamin D. So get out in the sun. 72 00:05:32.319 --> 00:05:37.800 That's doctor's orders. More important than any prescription you'll ever 73 00:05:37.839 --> 00:05:42.439 take is going out in the sun. It will boost 74 00:05:42.439 --> 00:05:46.839 your mood. There's something called seasonal affect disorder where in 75 00:05:46.879 --> 00:05:50.800 the winter, because there's less vitamin D, people get depressed. 76 00:05:52.160 --> 00:05:57.920 It literally affects your mood. So you need sun. It'll 77 00:05:57.959 --> 00:06:04.199 boost your brain power. We need vitamin D. Take advantage 78 00:06:04.240 --> 00:06:10.879 the sun is free. Just go outside. You can do 79 00:06:10.959 --> 00:06:14.959 it on your own. And if you are stuck inside. 80 00:06:15.839 --> 00:06:18.399 You know, whatever it is. You got a job where 81 00:06:18.439 --> 00:06:22.120 they don't let you out for lunch, maybe you need 82 00:06:22.160 --> 00:06:25.519 a new job. But get your vitamin D. If you 83 00:06:25.600 --> 00:06:31.680 gotta supplement, don't go with a Whole Foods Vitamin shop GNC, CBS. 84 00:06:32.199 --> 00:06:37.639 Don't buy supplements in these stores that have mass production. 85 00:06:40.360 --> 00:06:43.079 The only vitamin D that I would ever take, and 86 00:06:43.120 --> 00:06:47.199 that I suggest for my family, friends and patients, is 87 00:06:47.199 --> 00:06:52.279 from Apex Energetics. If you're gonna take a supplement, only 88 00:06:52.360 --> 00:06:57.199 take quality stuff. Ninety nine percent of supplements are horrible. 89 00:06:57.600 --> 00:07:08.560 They're full of contaminants, purities, toxins, fillers, sugar, food dye. 90 00:07:09.639 --> 00:07:15.240 It's crazy ingredients. Stay away from all these supplements. Don't 91 00:07:15.240 --> 00:07:18.399 think you're being healthy by taking supplements. The healthiest people 92 00:07:18.480 --> 00:07:24.120 take the least supplements. The healthiest people take the least herbs, 93 00:07:24.199 --> 00:07:30.240 the least ivs, the least injections, the least vitamins, the 94 00:07:30.319 --> 00:07:34.439 least supplements, the least medicine, the least doctors, the least tests. 95 00:07:34.480 --> 00:07:38.160 Those are the healthy people that don't need anything. Because 96 00:07:38.160 --> 00:07:44.439 you're eating healthy food, you're absorbing healthy food, you're getting sunlight, 97 00:07:44.439 --> 00:07:47.519 you're drinking your water. You don't need anything If you 98 00:07:47.600 --> 00:07:50.800 do everything right, there's no need to take supplements. This 99 00:07:50.920 --> 00:07:53.879 is not the jetsons where pills should be. Your food 100 00:07:54.800 --> 00:07:58.759 eat whole foods, not processed foods, not in boxes and 101 00:07:58.800 --> 00:08:04.240 cans and you know bags. Eat real food, one ingredient 102 00:08:04.279 --> 00:08:08.279 food from the earth. Eat your fruit, Eat your vegetables, 103 00:08:08.360 --> 00:08:11.920 eat you're not your seeds. Eat your fish, your eggs, 104 00:08:11.920 --> 00:08:18.199 your chicken, your turkey, your meat, just one ingredient, real food. 105 00:08:18.959 --> 00:08:24.079 Stop eating processed foods that will cause brain inflammation. We 106 00:08:24.160 --> 00:08:28.639 want to boost our brain power, not cause problems. And 107 00:08:28.680 --> 00:08:35.279 it starts with vitamin D. And what's the next best viroain? Serotonin. 108 00:08:37.279 --> 00:08:42.759 Serotonin is the happiness hormone. That's why a lot of 109 00:08:43.240 --> 00:08:47.799 medications people with depression or anxiety, it's related to serotonin. 110 00:08:50.720 --> 00:08:57.600 Get this SSRIs. Serotonin is the happiness hormone. Do you 111 00:08:57.639 --> 00:09:01.960 want to be happy and you need serotonin? And guess 112 00:09:01.960 --> 00:09:07.159 what also increases serotonin is sunlight? Come on, how much 113 00:09:07.200 --> 00:09:11.440 do I have to convince you to get out? Go 114 00:09:12.080 --> 00:09:20.399 out of your house. The house is for sleeping. You 115 00:09:20.440 --> 00:09:24.759 should be out as much as possible. You eat dinner 116 00:09:25.000 --> 00:09:27.360 in the house, go outside and take a walk. Right 117 00:09:27.440 --> 00:09:34.000 after you eat breakfast, go outside, walk the dog, eat 118 00:09:34.039 --> 00:09:42.480 your lunch outside. Take that break and take it outside 119 00:09:42.639 --> 00:09:46.639 every morning. Gotta be outside every afternoon, in the lunch break, 120 00:09:47.120 --> 00:09:50.000 every evening, when you get home or after dinner, you 121 00:09:50.120 --> 00:09:55.480 gotta be outside. Get that sunlight, get that vitamin D. 122 00:09:56.080 --> 00:10:03.919 Get that serotonin, the happiness hormone. Serotonin also regulates appetite, 123 00:10:05.159 --> 00:10:13.679 controls your body temperature, It induces cell division. It's that important. 124 00:10:14.919 --> 00:10:21.399 It helps with motor activity. I mean serotonin is you 125 00:10:21.399 --> 00:10:28.679 can get it from eating bananas. Yes, that's right, eating bananas, lavender. 126 00:10:28.879 --> 00:10:35.639 Essential oils like Young Living or Dotera, quality essential oils. 127 00:10:36.159 --> 00:10:45.120 You equality vitamins, quality essential oils, quality food, quality water. Right, 128 00:10:45.480 --> 00:10:49.559 don't buy this cheap stuff. Spend the extra money. Your 129 00:10:49.600 --> 00:10:52.840 health is everything. Money means nothing if you're not healthy, 130 00:10:53.440 --> 00:10:56.600 don't save a few bucks at the risk of your health. 131 00:10:57.360 --> 00:11:00.559 You're gonna pay now, or you're gonna pay laid. It's 132 00:11:00.679 --> 00:11:04.600 up to you. Stop being cheap when it comes to 133 00:11:04.639 --> 00:11:10.600 your health. It's the only thing that matters. I'll be 134 00:11:10.679 --> 00:11:13.480 cheap with everything else in my life. Accept my health. 135 00:11:15.039 --> 00:11:17.679 I'll go above and beyond and spend all my money 136 00:11:17.840 --> 00:11:22.559 on my health. That's the most important thing. You want 137 00:11:22.600 --> 00:11:26.159 good cognitive function. Everyone comes to me. I want good memory. 138 00:11:26.559 --> 00:11:33.159 You need serotonin, You need vitamin D. So eat your bananas, 139 00:11:34.600 --> 00:11:43.159 smell your lavender, essential oils, get your sunlight, take your vacation, 140 00:11:45.200 --> 00:11:52.120 go out in nature, get some physical exercise and body movement. 141 00:11:52.720 --> 00:11:57.399 These are the ways you're gonna increase your serotonin levels. 142 00:11:59.399 --> 00:12:04.159 It's super easy to do, but you gotta do it. 143 00:12:05.279 --> 00:12:09.159 You gotta take action, and if can take action, you'll 144 00:12:09.200 --> 00:12:14.960 function better, feel better, and live a better life. This 145 00:12:15.240 --> 00:12:18.519 is doctor Eric Caplin, and you're listening to boost your 146 00:12:18.559 --> 00:12:19.279 brain power. 147 00:12:20.240 --> 00:12:29.200 If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches, 148 00:12:29.240 --> 00:12:32.519 brain fog, weight loss, or simply want to maximize your 149 00:12:32.600 --> 00:12:36.080 human potential and prevent future diseases. That this is the 150 00:12:36.200 --> 00:12:39.519 show for you. Don't mis boost your brain power with 151 00:12:39.679 --> 00:12:42.919 doctor Eric Caplan and you will learn natural, integrative and 152 00:12:42.960 --> 00:12:46.840 holistic approaches to modern day medical problems such as Alzheimer's, 153 00:12:46.840 --> 00:12:54.559 Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, 154 00:12:54.639 --> 00:12:59.360 four posture pain, TBI, skin, and digestive problems. Doctor Kaplan 155 00:12:59.440 --> 00:13:01.600 is most famb is for getting to the root cause 156 00:13:01.600 --> 00:13:04.360 of a wide variety of brain and health conditions, rather 157 00:13:04.480 --> 00:13:08.159 than treating symptoms with traditional medicines and risky surgeries. To 158 00:13:08.279 --> 00:13:10.840 contact the doctor Kamplin, you can call his team at 159 00:13:10.840 --> 00:13:13.399 two O one two six one two one five zero 160 00:13:13.559 --> 00:13:18.879 or visit his website at kaplindc dot com. 161 00:13:18.919 --> 00:13:24.159 Function better, feel better and live a better life. This 162 00:13:24.440 --> 00:13:28.960 is doctor Eric Kaplan, and you're listening to boost your 163 00:13:28.960 --> 00:13:36.440 brain power. We're talking about hormones and how to maximize 164 00:13:36.799 --> 00:13:41.519 your hormone levels, to boost your brain power, to rewire 165 00:13:41.600 --> 00:13:45.840 your brain to a process called neuroplasticity, so that your 166 00:13:45.879 --> 00:13:51.320 brain functions at optimal levels. You have good mood, good cognition, 167 00:13:52.720 --> 00:14:03.879 good focus, good organization, motivation, good balance, good posture, good 168 00:14:04.120 --> 00:14:10.759 vision and hearing, and smell and taste. Your brain is 169 00:14:10.919 --> 00:14:16.159 vital to your health and your happiness, and we need 170 00:14:16.200 --> 00:14:20.360 to make sure are hormones are in order. One of 171 00:14:20.360 --> 00:14:27.519 the most important hormones is melatonin. That's the sleeping hormone. Now, 172 00:14:27.559 --> 00:14:33.120 we don't want to take melatonin supplements because the brain 173 00:14:34.200 --> 00:14:38.840 will say, hey, listen, you're taking melatonin supplements. I don't 174 00:14:38.960 --> 00:14:43.080 have to produce it on my own. So if you 175 00:14:43.159 --> 00:14:48.519 have troubles with sleep, if you have sleep apnea, sleep deprivation, 176 00:14:49.559 --> 00:14:51.840 if you toss and turn, you wake up in the 177 00:14:51.840 --> 00:14:55.240 middle of the night to pee, you wake up feeling 178 00:14:55.279 --> 00:15:00.240 groggy and wanting to press the snooze alarm. You're not 179 00:15:00.279 --> 00:15:05.679 getting that deep sleep. If you snore, you need a 180 00:15:05.759 --> 00:15:15.080 CPAP right. If you need any help with sleep, one 181 00:15:15.120 --> 00:15:19.360 of the worst things to do is take melatonin. You 182 00:15:19.440 --> 00:15:24.480 gotta break down that system. You gotta produce the melatonin 183 00:15:24.559 --> 00:15:30.320 on your own. Now here's the deal with melatonin. It 184 00:15:30.399 --> 00:15:38.039 is inversely proportional to cortisol. Cortisol is the stress hormone. 185 00:15:38.559 --> 00:15:42.600 You got melatonin the sleep hormone. Cortisol the stress hormone. 186 00:15:45.360 --> 00:15:49.759 We need cortisol in the morning, that's all. We gotta 187 00:15:49.759 --> 00:15:57.279 get stuff done, gotta get everything prepared, gotta exercise, gotta 188 00:15:57.320 --> 00:16:02.919 go to work, gotta think, gotta focus. So in the 189 00:16:02.960 --> 00:16:07.000 morning we want our cortisol levels high and our melatonin 190 00:16:07.120 --> 00:16:12.360 levels low. So they're opposite, and at night we want 191 00:16:12.399 --> 00:16:18.600 melatonin levels high and cortisol levels low. How are we 192 00:16:18.639 --> 00:16:23.600 gonna accomplish this. Let's use the sun again. So if 193 00:16:23.600 --> 00:16:27.919 you go outside ten minutes during sunset, the brain will 194 00:16:27.960 --> 00:16:32.519 start to produce melatonin. Now, when you come home after sunset, 195 00:16:33.600 --> 00:16:38.279 dim the lights, turn off the TV, turn off the computer, 196 00:16:38.840 --> 00:16:44.120 turn off your cell phone, turn off your iPad. You 197 00:16:44.279 --> 00:16:48.159 gotta take away the lights. The lights are gonna mess 198 00:16:48.200 --> 00:16:53.679 up your melatonin because they're gonna increase cortisol. We want 199 00:16:53.679 --> 00:17:00.320 cortisol low at night. And what stimulates cortisol light, So 200 00:17:00.480 --> 00:17:06.319 dim your lights, turn off your smart devices, watch the 201 00:17:06.440 --> 00:17:14.599 sun sets so it sees the earth's getting darker. That's 202 00:17:14.640 --> 00:17:21.160 gonna increase melatonin. What's gonna work against it? Lots of light, 203 00:17:21.279 --> 00:17:24.680 bright lights on eight o'clock at night, you're watching TV, 204 00:17:24.759 --> 00:17:28.279 you're scrolling through your phone, you're on the computer checking emails. 205 00:17:29.880 --> 00:17:34.160 Those are increasing cortisol. What else is gonna increase cortisol 206 00:17:34.200 --> 00:17:39.240 at night? Nighttime snacking? Don't eat at night once the 207 00:17:39.359 --> 00:17:47.880 sun sets. No more food. Food will increase cortisol, decrease melatonin, 208 00:17:48.400 --> 00:17:53.000 Mess up your sleep, mess up your energy, your vitality. 209 00:17:54.039 --> 00:17:55.720 You won't get your rest, you won't be able to 210 00:17:55.759 --> 00:18:00.640 digest your food. The worst thing to do is at night, 211 00:18:00.839 --> 00:18:03.640 have all your lights on, all your smart devices on 212 00:18:04.279 --> 00:18:10.720 eating snacking, watching stressful stuff the news, you know, Walking 213 00:18:10.920 --> 00:18:15.960 Dead SVU, you know, Orange is the new Black. Like 214 00:18:16.119 --> 00:18:19.240 you don't want to watch stuff about murders and rapes 215 00:18:19.640 --> 00:18:23.799 and jail and monsters and zombies and vampires. And you 216 00:18:23.799 --> 00:18:26.119 don't want to watch the news, which is fires and 217 00:18:26.200 --> 00:18:31.480 hurricanes and earthquakes and crime and racism and murders and 218 00:18:32.000 --> 00:18:38.400 you know, natural disasters, economic downfall, you know, markets crashing. 219 00:18:38.599 --> 00:18:42.160 It's always doom and gloom. Turn off the news. I 220 00:18:42.160 --> 00:18:43.519 don't care if it's on the radio, if it's on 221 00:18:43.559 --> 00:18:47.079 the TV, if it's the newspaper, you gotta stop it. 222 00:18:47.200 --> 00:18:49.759 They're gonna make you more stressed. And you don't want 223 00:18:49.799 --> 00:18:52.960 to do it right before bed because we want decreased 224 00:18:53.000 --> 00:18:59.920 cortisols and increase melatonin. That's your hormones we gotta get 225 00:19:00.160 --> 00:19:05.720 in order. So you need no food and no light 226 00:19:06.640 --> 00:19:14.359 after sun down so to get maximal melatonin input, we 227 00:19:14.440 --> 00:19:18.759 want to be done with food by six pm and 228 00:19:18.920 --> 00:19:23.000 be sleeping by ten pm. So that's four hours of 229 00:19:23.039 --> 00:19:30.119 no electronics, no light, no TV, no food. Those four 230 00:19:30.160 --> 00:19:34.920 hours are super important. What are you gonna do? Talk 231 00:19:34.960 --> 00:19:40.839 to your family, read a book, write a poem, listen 232 00:19:40.839 --> 00:19:46.440 to some music, take a walk, learn a new dance, 233 00:19:46.680 --> 00:19:51.000 learn a new language, do a jigsaw puzzle, play a 234 00:19:51.039 --> 00:19:57.559 board game, play some cards. Take up a new hobby, crocheting, sculpting, 235 00:19:59.440 --> 00:20:05.160 Do some cleaning of your house, do some organizing, do 236 00:20:05.319 --> 00:20:12.759 some productivity, learn a new skill. You can do a 237 00:20:12.880 --> 00:20:22.680 million things, can meditate, can exercise. I mean, the list 238 00:20:22.839 --> 00:20:26.319 is endless. People are gonna go, oh, what am I 239 00:20:26.319 --> 00:20:29.440 gonna do? What do you mean? Stop watching TV every night? 240 00:20:31.839 --> 00:20:36.200 Who cares which sports team wins? Or what's the latest 241 00:20:36.240 --> 00:20:42.440 TV show or the newest movie on Netflix? That stuff 242 00:20:42.480 --> 00:20:49.000 will be there forever. Your life experiences is what matters. 243 00:20:51.759 --> 00:20:54.799 If you unplug from your devices, you will be so 244 00:20:54.920 --> 00:20:58.480 much happier. Your hormones will be in order, your cortisol 245 00:20:58.640 --> 00:21:01.799 levels will decrease, your Meltonian will increase in night, so 246 00:21:01.839 --> 00:21:04.519 you'll get good sleep, you'll get good rest, and that'll 247 00:21:04.519 --> 00:21:12.680 boost your brain power. We need those circadium rhythms in order. Now. 248 00:21:12.720 --> 00:21:17.240 If you've traveled and your circadian rhythms are off because 249 00:21:17.960 --> 00:21:20.680 you know the time zone change, whatever it is, the 250 00:21:20.759 --> 00:21:23.039 key is to be outside. So if you have a 251 00:21:23.039 --> 00:21:25.119 different dimes on like three hours, Let's say you go 252 00:21:25.119 --> 00:21:28.519 to California, and then you come back and oh man, 253 00:21:28.559 --> 00:21:30.559 your circadian rhythms off. You can't get in a good 254 00:21:30.559 --> 00:21:35.200 sleep pattern. You got to be outside for three hours, 255 00:21:36.920 --> 00:21:39.599 out in the sun or the dark, so your brain 256 00:21:39.720 --> 00:21:42.519 sees it. But you gotta be outside, not looking outside, 257 00:21:42.559 --> 00:21:46.039 but actually be outside. You know, if there's a seven 258 00:21:46.119 --> 00:21:49.759 hour time zone change, you know, like Europe or something 259 00:21:49.839 --> 00:21:52.440 like that, then you got to be outside for seven hours. 260 00:21:53.279 --> 00:21:56.359 And if it's twelve thirteen, let's say you go all 261 00:21:56.519 --> 00:21:59.480 with Asia and you got to be outside for twelve hours, 262 00:21:59.519 --> 00:22:02.680 thirteen hours. I don't care what it is. The amount 263 00:22:02.839 --> 00:22:05.680 of hours difference in your time zone is the amount 264 00:22:05.680 --> 00:22:08.920 of time you have to be outside, watching the sun, 265 00:22:09.079 --> 00:22:11.759 watching the moon, watching it brighter, watching it get darker. 266 00:22:13.039 --> 00:22:15.680 So that way your circadian rhythms can get in order, 267 00:22:16.160 --> 00:22:18.519 and there you will you will know you won't get 268 00:22:18.799 --> 00:22:21.119 jet lag. That's what they call it. Oh I got 269 00:22:21.240 --> 00:22:24.759 jet lag. You gotta go outside. So the best cure 270 00:22:24.799 --> 00:22:27.440 for jet lag is to go outside for the amount 271 00:22:27.440 --> 00:22:31.200 of hours that there's a time zone change. Got it, 272 00:22:32.240 --> 00:22:34.680 all right, super super easy to do, but you just 273 00:22:34.720 --> 00:22:38.599 gotta do it. So as soon as you land, go outside, 274 00:22:39.240 --> 00:22:45.240 all right, now, Another hormone that's important is insulin that 275 00:22:45.440 --> 00:22:52.960 stimulates the entry of glucose into the cells there. It's 276 00:22:53.000 --> 00:22:59.000 controlled by your pancreas and it's also related to your 277 00:22:59.160 --> 00:23:03.759 triglycerise which are the fat so insulin is very important. Now, 278 00:23:03.799 --> 00:23:07.119 some people have an issue with insulin and they take medicine. 279 00:23:07.200 --> 00:23:12.960 They might have diabetes type one, which is an autoimmune disease, 280 00:23:13.599 --> 00:23:18.119 so they take insulin. Now with autoimmune disease, in my opinion, 281 00:23:18.119 --> 00:23:20.799 one of the best roots to take is an autoimmune 282 00:23:20.839 --> 00:23:25.519 diet because then you prevent the body from attacking itself 283 00:23:25.559 --> 00:23:30.319 and you reverse the autoimmune disease. The biggest autoimmune foods 284 00:23:30.440 --> 00:23:40.720 are dairy, gluten, corn, soy, coffee, and alcohol. Those are 285 00:23:40.720 --> 00:23:45.599 the big six. So if you have diabetes type one, 286 00:23:45.599 --> 00:23:49.920 which is an autoimmune disease, If you have hashimotos which 287 00:23:49.920 --> 00:23:57.359 is an autoimmune disease, rheumatoid arthritis, silliac disease, multiple sclerosis, fibromyalgia, 288 00:23:57.839 --> 00:24:08.720 chronic fatigue syndrome, ibs, ulcerative colitis, psoriasis, chogrins, lupis, these 289 00:24:08.759 --> 00:24:15.240 are all autoimmune diseases and you must eliminate those autoimmune 290 00:24:15.240 --> 00:24:20.240 diseases for a minimum of six weeks. So you got dairy, 291 00:24:20.720 --> 00:24:26.480 you got gluten, corn, soy, coffee, alcohol. Those are the 292 00:24:26.599 --> 00:24:30.480 big six to avoid for autoimmune disease, which will help 293 00:24:30.519 --> 00:24:37.720 out with insulin type diabetes type one. Right, So that 294 00:24:37.960 --> 00:24:43.319 is a hormone that can be maintained by reversing autoimmune disease, 295 00:24:43.839 --> 00:24:47.559 and all autoimmune disease will be reversed those Hashimotos is 296 00:24:47.599 --> 00:24:50.839 just the label. Rheumatoid athritis is just the label. Siliac 297 00:24:50.960 --> 00:24:53.480 is just a label. MS is just the label. It's 298 00:24:53.599 --> 00:24:56.599 all just different body parts. MS is the brain, Hashimotives 299 00:24:56.680 --> 00:24:59.799 is the thyroid, Celiac is the god. Rheumatoid athritis is 300 00:24:59.839 --> 00:25:02.680 the joints. But they're all autoimmune disease. And you must 301 00:25:02.720 --> 00:25:08.000 eliminate all six so that you can function better, feel better, 302 00:25:08.599 --> 00:25:12.920 and live a better life. This is doctor Eric Kaplan 303 00:25:13.119 --> 00:25:15.480 and you're listening to boost your brain power. 304 00:25:17.279 --> 00:25:20.799 Don't miss Boost your brain power with doctor Eric Kaplan 305 00:25:21.039 --> 00:25:23.960 every Saturday from two pm to three pm to learn 306 00:25:24.000 --> 00:25:27.519 the secrets of how to optimize your brain function. You 307 00:25:27.559 --> 00:25:34.119 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 308 00:25:34.240 --> 00:25:37.920 and strength by following the science and research that doctor 309 00:25:38.000 --> 00:25:41.160 Caplan will be sharing with his audience. Join the adventure 310 00:25:41.200 --> 00:25:44.119 of discovering how to help the brain and body in 311 00:25:44.119 --> 00:25:46.960 a natural way while having fun at the same time. 312 00:25:47.279 --> 00:25:49.960 Listen to boost your brain power. If you want to 313 00:25:50.039 --> 00:25:53.720 function better, feel better, and enjoy the quality of life 314 00:25:53.880 --> 00:25:57.160 you deserve. Called two oh one two six' one two 315 00:25:57.279 --> 00:26:01.759 one five zero or email info At Kaplin brainanbody dot 316 00:26:01.759 --> 00:26:04.839 com if you're interested in a free ten minute consultation 317 00:26:05.079 --> 00:26:09.079 with Doctor, kaplin or visit kaplindc dot com for more. 318 00:26:09.119 --> 00:26:16.440 Information function, better feel better and live a better. Life 319 00:26:17.240 --> 00:26:21.200 this is Doctor Eric, kaplan and you're listening to boost 320 00:26:21.240 --> 00:26:27.000 your brain. Power we're talking about hormones and its effect 321 00:26:27.240 --> 00:26:32.359 on the. Brain one of the biggest hormone issues That 322 00:26:32.400 --> 00:26:37.839 i'm seeing in my office these days is. Testosterone do 323 00:26:37.920 --> 00:26:41.519 you know that WHEN i was growing, up the testosterone 324 00:26:41.599 --> 00:26:46.640 levels were so much. Higher And i'm forty excuse, Me 325 00:26:46.680 --> 00:26:56.079 i'm forty seven years. OLD i have more testosterone then. Teenagers, 326 00:26:57.400 --> 00:27:00.279 yes you heard that. Right i'm at forty seven years 327 00:27:00.319 --> 00:27:06.960 old and my level of testosterone is higher than. Teenagers 328 00:27:08.759 --> 00:27:12.680 they did a study and found out that teenage boys, fourteen, 329 00:27:12.839 --> 00:27:21.559 fifteen sixteen have such low testosterone levels in these years 330 00:27:21.599 --> 00:27:24.799 twenty twenty, four twenty twenty, five that it's the same 331 00:27:25.759 --> 00:27:31.400 as a seventy year old. Man that is. Insane the 332 00:27:31.480 --> 00:27:36.559 testosterone levels are the lowest they've ever, been and that is. 333 00:27:36.640 --> 00:27:42.759 SCARY i see so many patients for ED a rectile. 334 00:27:42.799 --> 00:27:52.480 Dysfunction their testosterone levels are. Low there is a major 335 00:27:52.720 --> 00:27:59.079 epidemic at low testosterone. Levels now where's this coming. From 336 00:27:59.759 --> 00:28:07.720 because testosterone it stimulates, growth muscle, mass bone. Density we're 337 00:28:07.759 --> 00:28:14.839 seeing osteoporosis go through the. Roof we're seeing. Weakness we're 338 00:28:14.880 --> 00:28:25.039 seeing these men are more like. Women it's. Scary so 339 00:28:25.079 --> 00:28:28.200 what do we gotta. Do we gotta go a little 340 00:28:28.200 --> 00:28:33.039 bit old, school little. Machismo gotta pound that chest a little, 341 00:28:33.079 --> 00:28:37.440 Bit gotta like lift some. Weights you gotta be, strong 342 00:28:39.680 --> 00:28:44.599 gotna lift weights. Right you get your muscle, strong your 343 00:28:44.599 --> 00:28:49.240 bone strong by lifting. Weights your mood gets. Better by lifting. 344 00:28:49.279 --> 00:28:55.559 Weights you'll prevent. Osteoporosis by lifting. Weights you could reverse. 345 00:28:55.599 --> 00:29:01.200 Osteoporosis by lifting. Weights you could reverse. Depression by lifting. 346 00:29:01.279 --> 00:29:04.640 Weights you have a walking pharmacy in your, muscles but 347 00:29:04.680 --> 00:29:06.799 you gotta use. It you use it or you lose. 348 00:29:06.839 --> 00:29:09.039 It so go to the. 349 00:29:09.119 --> 00:29:20.000 Gym buy yourself some, weights some, dumbbells some, kettlebells some resistance. 350 00:29:20.079 --> 00:29:24.759 BANDS i don't care what you. GET i don't care 351 00:29:24.799 --> 00:29:26.519 if you. Do just you could use your body. Weight 352 00:29:26.799 --> 00:29:32.519 you could do push ups and pull. Ups you, know 353 00:29:32.559 --> 00:29:33.039 when they. 354 00:29:33.160 --> 00:29:37.000 Closed my gym DURING, covid LITERALLY i just went down 355 00:29:37.039 --> 00:29:40.079 the street and went to the elementary. SCHOOL i started 356 00:29:40.079 --> 00:29:42.400 doing pull ups and the you, know the jungle. GYM 357 00:29:42.480 --> 00:29:46.000 i started lifting rocks for weights and. BRANCHES i just 358 00:29:46.039 --> 00:29:49.240 start doing push ups and running and. Sprinting and it's, 359 00:29:49.240 --> 00:29:53.279 like you don't need any. Equipment, yeah, okay if you have, it, 360 00:29:53.359 --> 00:29:59.079 great it's. Fun you can do squats and lunges and 361 00:29:59.559 --> 00:30:03.319 push up and sit ups and wall sits and chair, 362 00:30:03.400 --> 00:30:06.599 pushes and you, know there's a million things you can 363 00:30:06.759 --> 00:30:12.400 do that are considered weight resistant exercises that are gonna 364 00:30:12.400 --> 00:30:16.599 boost your, testosterone boost your muscle, mass get your bone, 365 00:30:16.640 --> 00:30:21.160 stronger get your mood. Better but you need. Resistance you 366 00:30:21.160 --> 00:30:24.799 could literally just take you, know your grocery bag full 367 00:30:24.799 --> 00:30:27.519 of a bunch of you, know a couple of, watermelons 368 00:30:27.519 --> 00:30:32.079 and there's your. WEIGHTS i don't care what it, is 369 00:30:32.079 --> 00:30:34.759 but you gotta gotta work, it you, know get your 370 00:30:34.759 --> 00:30:40.759 computer bag and start doing bicep. Curls we need testosterol levels. 371 00:30:40.839 --> 00:30:49.200 Higher we need to increase weight resistant. Exercises that's the 372 00:30:49.240 --> 00:30:57.039 most important. Thing you have ed start with lifting. Weights 373 00:30:57.319 --> 00:31:00.160 you will get blood flow to your, muscles but you 374 00:31:00.359 --> 00:31:05.640 also get blood blow to your. Genitalia you'll also get 375 00:31:05.640 --> 00:31:07.599 more blood flow to your brain and boost your mood 376 00:31:07.680 --> 00:31:16.160 and your. Motivation lift, weights weight resistant exercises to some core, 377 00:31:16.240 --> 00:31:27.720 stability some, planks but we have to lift, weights. Right 378 00:31:27.759 --> 00:31:32.759 we need our testosterone levels. Higher we need some. Competition 379 00:31:34.559 --> 00:31:39.599 maybe part of the reason our teenagers testosterone levels are 380 00:31:39.759 --> 00:31:45.960 low is because there's less. Competition. Now you, know everyone 381 00:31:46.000 --> 00:31:53.400 gets surprised everyone gets the. Award they don't like tuning 382 00:31:53.480 --> 00:31:58.400 wizards and. Losers we need to strive to. Win we 383 00:31:58.440 --> 00:32:02.119 need that competitive. Nature SO i don't care what it. 384 00:32:02.200 --> 00:32:07.160 Is some, sports you, know maybe some, cards maybe it 385 00:32:07.160 --> 00:32:13.319 could be money, business be competitive. SOMEHOW i don't care 386 00:32:13.359 --> 00:32:15.359 what it. Is i'm gonna you, know it doesn't have 387 00:32:15.400 --> 00:32:18.880 to BE i have to lift the most. Weights you, 388 00:32:18.920 --> 00:32:20.720 know be, saying, Oh i'm gonna be you, know the 389 00:32:20.759 --> 00:32:25.759 best chess. Player get some competition and beat people that 390 00:32:25.799 --> 00:32:30.000 don't get your testosterone going beat them in. Cards so 391 00:32:30.000 --> 00:32:33.359 it doesn't necessarily have to be. Physical but if it is, 392 00:32:33.400 --> 00:32:37.319 physical then you're doubling up on your. Testosterone so that's 393 00:32:37.319 --> 00:32:39.400 WHY i like. SPORTS i play basketball AND i always 394 00:32:39.400 --> 00:32:42.240 want to. WIN i play. TENNIS i always want to. 395 00:32:42.279 --> 00:32:47.240 Win that gets my testosterone. HIGHER i want to. WIN 396 00:32:47.279 --> 00:32:50.440 i want to be. Competitive compete against. Yourself if you 397 00:32:50.480 --> 00:32:54.799 have to, Know i'm gonna, whatever earn more, Money i'm 398 00:32:54.839 --> 00:32:59.440 gonna go to church. More i'm going to give more. 399 00:32:59.519 --> 00:33:04.000 Charity i'm going to you, know drink more, water get better. 400 00:33:04.039 --> 00:33:07.200 Sleep just be. Competitive if it's not with another, person 401 00:33:07.200 --> 00:33:13.799