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 ideas expressed. 4 00:00:09.320 --> 00:00:11.039 The following is a paid program. 5 00:00:11.400 --> 00:00:15.160 Wor'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 00:00:17.800 --> 00:00:22.359 Function better, feel better, and live a better life. This 8 00:00:22.679 --> 00:00:26.359 is doctor Eric Kaplan, and you're listening to boost your 9 00:00:26.359 --> 00:00:32.920 brain power. So we just had Daylight Savings and interestingly, 10 00:00:33.640 --> 00:00:38.240 Monday that just passed, there was a twenty five percent 11 00:00:38.679 --> 00:00:44.320 increase in heart attacks. Now, typically Monday morning has more 12 00:00:44.359 --> 00:00:48.560 heart attacks than any other time of the week because 13 00:00:48.600 --> 00:00:50.920 people are stressed, they're going to work, they were off 14 00:00:51.079 --> 00:00:56.399 on the weekend. But the Monday in the spring, after 15 00:00:56.960 --> 00:01:03.439 Daylight Savings spring ahead, people have more heart attacks on 16 00:01:03.479 --> 00:01:06.480 that Monday more than any other day of the year, 17 00:01:06.799 --> 00:01:11.879 a twenty five percent increase. And that shows how important 18 00:01:11.959 --> 00:01:15.879 sleep is because when you wake up that hour earlier, 19 00:01:15.920 --> 00:01:19.519 your circadium rhythms are thrown off and you need that 20 00:01:19.760 --> 00:01:24.000 rest for your immune system, for your brain, for your 21 00:01:24.040 --> 00:01:28.200 heart to reoxygenate, for your stomach absorble. The nuchents from 22 00:01:28.239 --> 00:01:33.040 the day to detox from all the chemicals that we've 23 00:01:33.040 --> 00:01:37.439 were exposed to. So we need that sleep. And when 24 00:01:37.439 --> 00:01:39.359 you don't get that sleep, you go into stress mode 25 00:01:39.400 --> 00:01:41.439 and that makes you more likely to have a heart attack. 26 00:01:42.519 --> 00:01:46.120 So what's the moral of the story is that sleep 27 00:01:46.280 --> 00:01:49.599 is very important. So if you know you have to 28 00:01:49.640 --> 00:01:53.200 get up an hour earlier, then you got to go 29 00:01:53.239 --> 00:01:57.319 to bed an hour earlier and so make up for that. 30 00:01:58.799 --> 00:02:02.239 So if you normally, you know, wake up at six, 31 00:02:04.319 --> 00:02:09.680 now your biological clock, your Cicadian rhythms as you waking 32 00:02:09.759 --> 00:02:12.719 up at five, So you just lost an hour of sleep. 33 00:02:14.639 --> 00:02:19.960 So if you normally go to bed at ten, let's 34 00:02:19.960 --> 00:02:23.960 go to bed at nine, go a little bit earlier. 35 00:02:25.639 --> 00:02:29.520 That way you're not gonna feel their cicadium rhythm affect 36 00:02:29.560 --> 00:02:38.319 as much. Very important to get your sleep, okay, So 37 00:02:38.520 --> 00:02:43.000 start going to bed earlier if you were affected by 38 00:02:43.000 --> 00:02:48.680 the daylight savings, and you can do it. You just 39 00:02:48.680 --> 00:02:55.280 got to get a good rhythm. Sleep is super important 40 00:02:55.560 --> 00:02:59.680 for your health. And you can't make up sleep. It's 41 00:02:59.719 --> 00:03:04.800 not like, oh, if I slept four hours tonight, now 42 00:03:04.840 --> 00:03:07.400 I can make up and sleep ten hours tomorrow night. 43 00:03:09.599 --> 00:03:13.000 Can't make it up. Once you lose the hours they're gone. 44 00:03:16.080 --> 00:03:19.439 So there's twenty four hours in a day. Eight hours 45 00:03:19.560 --> 00:03:22.199 should be sleeping, so a third of it is sleeping, 46 00:03:22.960 --> 00:03:29.080 a third of it is rest. That's sleep. Now after 47 00:03:29.120 --> 00:03:33.120 you rest, you gotta work, so a third of it 48 00:03:33.159 --> 00:03:37.560 should be work. You got a third rest, a third work. 49 00:03:39.000 --> 00:03:41.560 Now you got eight more hours. Let's have some fun. 50 00:03:42.960 --> 00:03:48.800 You gotta have fun, enjoy life. Life should not just 51 00:03:48.840 --> 00:03:55.280 be work, sleep, work, sleep, work, sleep, watch TV, go 52 00:03:55.319 --> 00:03:59.960 to bed, watch TV, go to bed, Go on facebook, 53 00:04:00.240 --> 00:04:04.439 go on YouTube, go on Instagram, go on TikTok. That's 54 00:04:04.479 --> 00:04:08.280 not living. You gotta have experiences. You gotta go out 55 00:04:08.319 --> 00:04:11.439 in the real world. You gotta be interactive with people. 56 00:04:13.759 --> 00:04:22.240 You gotta be social. Join meetups, take classes, join a group, 57 00:04:24.439 --> 00:04:28.560 go to new places, meet new people. Get out of 58 00:04:28.600 --> 00:04:31.959 your comfort zone. The worst thing is if you do 59 00:04:32.000 --> 00:04:34.319 the same thing every week. You see the same people 60 00:04:34.360 --> 00:04:37.639 every week, you eat the same food every week, you 61 00:04:37.720 --> 00:04:42.000 do the same activities every week. You gotta change it up. 62 00:04:43.079 --> 00:04:47.000 The brain in the body loves novelty. If you don't 63 00:04:47.040 --> 00:04:50.720 do new things and new challenges, your brain deterorates. You 64 00:04:50.920 --> 00:04:54.600 use it or you lose it. It's just like a muscle. 65 00:04:56.240 --> 00:04:59.319 People think that their memory gets worse with age. It's 66 00:04:59.360 --> 00:05:03.319 nothing to do with age. It only has to do 67 00:05:03.399 --> 00:05:07.959 with the lack of use, the lack of movement, the 68 00:05:08.120 --> 00:05:14.360 lack of intellectual stimulation, the lack of social interaction, the 69 00:05:14.480 --> 00:05:19.000 lack of nutritional food, the lack of proper hydration with electrolytes, 70 00:05:19.240 --> 00:05:23.680 the lack of proper sleep. It's not rocket science. If 71 00:05:23.720 --> 00:05:26.319 you do the right things, you're gonna feel better. If 72 00:05:26.319 --> 00:05:29.680 you do the wrong things, you're gonna feel sick. You're 73 00:05:29.680 --> 00:05:32.680 gonna have low energy, You're gonna have fatigue, You're gonna 74 00:05:32.720 --> 00:05:36.399 have brain fog, you gonna have bad memory, You're gonna 75 00:05:36.399 --> 00:05:39.759 have poor focus, you gonna have trouble losing weight, you 76 00:05:39.839 --> 00:05:42.879 have trouble sleep, You're gonna have trouble with anxiety and depression. 77 00:05:43.759 --> 00:05:48.040 You can avoid all that, but you gotta do new things. 78 00:05:48.800 --> 00:05:51.600 You gotta stimulate your brain, you gotta get your body moving. 79 00:05:52.759 --> 00:05:56.519 Don't forget the twenty rule. Never sit for more than 80 00:05:56.600 --> 00:06:00.920 twenty minutes. Every twenty minutes, you've gotta get up for 81 00:06:01.040 --> 00:06:07.160 twenty seconds, walk twenty feet, do twenty seconds of shoulder rolls, 82 00:06:07.600 --> 00:06:11.600 do twenty push ups, twenty sit ups, twenty lunges, twenty squats, 83 00:06:11.639 --> 00:06:15.319 twenty jumping jacks. I don't care what it is, but 84 00:06:15.600 --> 00:06:18.519 just do something for twenty seconds that's moving your body, 85 00:06:18.959 --> 00:06:22.759 and then you could go back and sit. But the 86 00:06:22.959 --> 00:06:27.959 worst thing is you wake up, then you sit at 87 00:06:27.959 --> 00:06:30.600 the breakfast table, Then you sit in the car, drive 88 00:06:30.639 --> 00:06:32.480 to work. Then you sit at the computer at the 89 00:06:32.480 --> 00:06:35.040 work all day. Then you sit at lunch table, then 90 00:06:35.079 --> 00:06:37.199 you sit more at the computer. Then you come home 91 00:06:37.199 --> 00:06:39.600 and sit at dinner. Then you go and sit on 92 00:06:39.639 --> 00:06:43.000 the couch and watch TV. That's a typical day for 93 00:06:43.040 --> 00:06:46.600 a typical American. Sit, sit, sit, sit, sit, sit. Oh, 94 00:06:46.680 --> 00:06:49.160 and then what happens on the weekend. Let's sit at 95 00:06:49.199 --> 00:06:52.759 the bar, Let's sit out at the restaurant. Let's sit 96 00:06:52.800 --> 00:06:55.399 at the movie theater, Let's sit at the play, sit 97 00:06:55.480 --> 00:07:02.120 at the opera, sit at the musical. Everything sitting. Start 98 00:07:02.120 --> 00:07:06.560 doing things where you're not sitting. Start choosing activities where 99 00:07:06.600 --> 00:07:11.240 you're moving your body. You use it or you lose it. 100 00:07:13.199 --> 00:07:16.000 An ounce of prevention is worth a pound of cure, 101 00:07:16.240 --> 00:07:19.000 So don't wait until you start feeling bad to start 102 00:07:19.040 --> 00:07:23.920 moving your body. Start now. The best time to plant 103 00:07:23.920 --> 00:07:28.120 the tree was yesterday. The second best time is today, 104 00:07:29.160 --> 00:07:33.040 all right, So you have to take action. And I 105 00:07:33.079 --> 00:07:36.959 don't care if your first day of moving your body 106 00:07:37.240 --> 00:07:41.600 is just taking a walk outside for five minutes. Just 107 00:07:41.759 --> 00:07:44.519 get in some sort of routine. You don't have to 108 00:07:44.519 --> 00:07:47.879 go to the gym every day for an hour, but 109 00:07:48.000 --> 00:07:52.600 move your body. Take a nice walk every morning, especially 110 00:07:52.680 --> 00:07:57.079 during the sunrise. That'll help with your circadian rhythms. The 111 00:07:57.120 --> 00:08:01.959 best way to respond to the daylights go outside so 112 00:08:02.040 --> 00:08:06.360 your brain sees the sun. If you're inside, all the 113 00:08:06.399 --> 00:08:10.040 brain sees is the clock. That's not good. Your brain 114 00:08:10.120 --> 00:08:15.560 needs the sun. The sun is the real clock. You 115 00:08:15.600 --> 00:08:17.959 know that the time is a human made thing. There's 116 00:08:18.000 --> 00:08:22.680 no such thing as time. It's just for humans to communicate. 117 00:08:23.360 --> 00:08:28.120 The only time that exists is now, and your body 118 00:08:28.199 --> 00:08:32.120 needs to see the sun to know what area we're at. 119 00:08:32.639 --> 00:08:34.440 Is it time for more cortisol? Is it time for 120 00:08:34.480 --> 00:08:38.360 more melatonin? The sun will dictate that your circadium rhythms, 121 00:08:39.039 --> 00:08:41.639 and with daylight saving your circadian rhythm is thrown off. 122 00:08:41.759 --> 00:08:44.360 We said it's more likely to cause a heart attack. 123 00:08:44.919 --> 00:08:46.960 So you're at risk right now unless you get your 124 00:08:46.960 --> 00:08:52.320 circadian rhythms. So go outside at least an hour or 125 00:08:52.360 --> 00:08:57.919 two every single day, and then your brain can adjust. 126 00:08:58.559 --> 00:09:02.919 Same thing happens if you're traveling. If you travel to California, 127 00:09:02.960 --> 00:09:05.559 which is a three hour time change, you have to 128 00:09:05.600 --> 00:09:09.360 go outside for three hours. Your brain needs to adjust. 129 00:09:09.440 --> 00:09:12.240 It needs to see the sun so we can adapt 130 00:09:12.279 --> 00:09:17.720 to its new circadian rhythm. The sun will tell you 131 00:09:18.360 --> 00:09:21.120 what hormones you're supposed to release, because it's gonna know 132 00:09:21.159 --> 00:09:25.159 what time of the day it is. So make sure 133 00:09:25.279 --> 00:09:30.320 anytime you travel you're outside for the amount of time. 134 00:09:31.360 --> 00:09:34.000 And if you get on the night, that's fine. Go outside. 135 00:09:34.159 --> 00:09:37.039 Your brain will see the moon and say, hey, it's dark. 136 00:09:38.159 --> 00:09:41.799 Let me increase melatonin, let me get a good deep sleep, 137 00:09:43.120 --> 00:09:47.200 and don't take melatonin to help with your sleep. If 138 00:09:47.240 --> 00:09:50.159 you take malatonin, then your brain says, hey, I don't 139 00:09:50.200 --> 00:09:52.600 need to produce it on my own. So it's not 140 00:09:52.639 --> 00:09:57.399 a permanent fix. You really want to improve your circadian 141 00:09:57.480 --> 00:10:00.279 rhythms by using the sunlight. And then when you come 142 00:10:00.360 --> 00:10:07.360 home after you're outside and watching the sun set, and 143 00:10:07.399 --> 00:10:09.799 now it's getting darker, so your brain those to relax. 144 00:10:10.399 --> 00:10:13.720 Dim the lights. You want to be at home eight 145 00:10:13.720 --> 00:10:16.559 o'clock at night. All the lights are on, the computers, 146 00:10:16.600 --> 00:10:22.799 on cell phones, on iPads on smart devices are on, 147 00:10:25.480 --> 00:10:31.200 and you're eating snacks night the blinds are closed. Your 148 00:10:31.240 --> 00:10:37.639 brain's gonna say, oh, stay time. I'm not gonna produce melatonin, 149 00:10:37.679 --> 00:10:39.799 and I'm going to not get a deep sleep, and 150 00:10:39.919 --> 00:10:44.240 I'm not going to have good digestion, good energy, good hormones, 151 00:10:44.399 --> 00:10:48.840 good brain function, good circulation, good detoxification. All that is 152 00:10:48.879 --> 00:10:51.320 gonna be ruined because you got all these lights on, 153 00:10:51.600 --> 00:10:54.639 all these smart devices on, you're snacking, you're eating. The 154 00:10:54.679 --> 00:10:59.799 brain's confused. So at nighttime, turn off all the lights, 155 00:11:00.600 --> 00:11:04.639 turn off all your smart devices, use a little desk lamp, 156 00:11:06.240 --> 00:11:10.000 read a book, listen to some music, write in your journal, 157 00:11:10.360 --> 00:11:16.080 play a board game, play some cards, do the crossrod, puzzles, sudoku, 158 00:11:17.320 --> 00:11:23.120 Listen to an audible book, talk to your family members, 159 00:11:24.480 --> 00:11:29.399 take a class, learn to dance, learn an instrument, learn 160 00:11:29.399 --> 00:11:32.639 a language, learn a hobby, learn how to sew or sculpt, 161 00:11:34.440 --> 00:11:39.559 do something social, interactive. But stay away from the devices 162 00:11:39.600 --> 00:11:44.039 at night. That's gonna increase cortisol, which is the stress hormone, 163 00:11:44.200 --> 00:11:49.080 making more likely to get a heart attack. So at night, 164 00:11:49.120 --> 00:11:51.840 we don't want any electronics and we don't want any food. 165 00:11:52.840 --> 00:11:57.200 So you function better, feel better and live a better life. 166 00:11:57.440 --> 00:12:01.120 This is doctor Eric Kaplan and your listening to boost 167 00:12:01.159 --> 00:12:02.080 your brain power. 168 00:12:03.679 --> 00:12:07.200 Don't miss boost your brain power with doctor Eric Kaplan 169 00:12:07.440 --> 00:12:10.360 every Saturday from two pm to three pm to learn 170 00:12:10.399 --> 00:12:13.919 the secrets of how to optimize your brain function. You 171 00:12:13.960 --> 00:12:20.519 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 172 00:12:20.639 --> 00:12:24.320 and strength by following the science and research that doctor 173 00:12:24.399 --> 00:12:27.519 Caplan will be sharing with his audience. Join the adventure 174 00:12:27.600 --> 00:12:30.480 of discovering how to help the brain and body in 175 00:12:30.519 --> 00:12:33.360 a natural way while having fun at the same time. 176 00:12:33.639 --> 00:12:36.360 Listen to boost your brain power. If you want to 177 00:12:36.440 --> 00:12:40.120 function better, feel better, and enjoy the quality of life 178 00:12:40.279 --> 00:12:43.559 you deserve, called two oh one two six' one two 179 00:12:43.679 --> 00:12:48.159 one five zero or email info At, kaplan brainanbody dot 180 00:12:48.159 --> 00:12:51.240 com if you're interested in a free ten minute consultation 181 00:12:51.480 --> 00:12:55.480 with Doctor, caplan or visit kaplandc dot com for more. 182 00:12:55.519 --> 00:13:04.200 Information function, better feel, better and live a better. Life 183 00:13:04.360 --> 00:13:09.360 so one of the ways to improve your memory is to, 184 00:13:09.919 --> 00:13:18.639 notice so notice your memory. Improve notice stands for a 185 00:13:18.679 --> 00:13:24.080 few different. Things THE n is. Nutrition you have to 186 00:13:24.120 --> 00:13:29.840 have all the colors of your. Rainbow eat something that's, red, orange, yellow, green, blue, 187 00:13:30.120 --> 00:13:34.799 indigo violence every. Day eat the colors of the rainbow 188 00:13:34.840 --> 00:13:38.320 to get your, nutrition and avoid all the white, foods the, 189 00:13:38.360 --> 00:13:42.559 sugar the, dairy the, flour the, bread the, rice the, 190 00:13:42.559 --> 00:13:46.759 potatoes the, crackers the. Cereals all the white foods stay. 191 00:13:46.799 --> 00:13:50.639 Away all those starchy carbs stay. Away that's for the. 192 00:13:50.759 --> 00:13:54.320 Nutrition so if you want to notice your memory, improvement 193 00:13:54.399 --> 00:13:58.679 start with THE n. Nutrition THE o in notice stands for. 194 00:13:58.840 --> 00:14:03.120 Oxygen we have to have. Oxygen you need to inhale 195 00:14:03.120 --> 00:14:06.000 for forest, seconds hold your breath for seven, seconds and 196 00:14:06.120 --> 00:14:10.399 exhale for eight. Seconds that's the way to get your 197 00:14:10.440 --> 00:14:14.039 maximum oxygen. Intake you want to go outside in the. 198 00:14:14.080 --> 00:14:18.200 Woods one tree has enough oxygen for five. People so 199 00:14:18.240 --> 00:14:21.000 when you go out into the forest into the, woods 200 00:14:21.399 --> 00:14:25.720 you're gonna actually be in like this oxygen tank because 201 00:14:25.720 --> 00:14:28.440 there's so much oxygen in. There and then as you 202 00:14:28.559 --> 00:14:30.919 exhale for eight, seconds you're giving all the trees the 203 00:14:30.960 --> 00:14:35.799 carbon dioxide that they. Need when you breathe in use your. 204 00:14:35.840 --> 00:14:38.919 Diaphragm as you, inhale your diaphragm should go down and. 205 00:14:39.000 --> 00:14:42.320 Out that's called diaphragmatic. Breathing you don't want to breathe 206 00:14:42.320 --> 00:14:45.320 from your neck or your. Shoulders those are using accessory 207 00:14:45.399 --> 00:14:49.799 muscles for. Respiration we want to avoid. That when you, 208 00:14:50.000 --> 00:14:53.279 exhale the diaphragms should go up and squeeze all that 209 00:14:53.320 --> 00:14:56.279 carbon dioxide. Out and when you, exale make sure you 210 00:14:56.279 --> 00:15:01.200 push every single breath outside of your lungs so it's 211 00:15:01.360 --> 00:15:05.240 inhale for four, seconds hold your breath for seven, seconds 212 00:15:05.559 --> 00:15:11.360 and exhale for eight. Seconds if you want to increase 213 00:15:11.519 --> 00:15:15.759 oxygen inside your house or, apartment you can buy oxygen 214 00:15:16.159 --> 00:15:21.240 producing plants that will purify your. AIR a money plant 215 00:15:21.320 --> 00:15:26.320 is really, good snake, plant spider, plane alovera. Plant those 216 00:15:26.320 --> 00:15:31.600 are the four best plants to purify your. Air, maybe 217 00:15:31.720 --> 00:15:33.360 and put them all together so you don't want to 218 00:15:33.399 --> 00:15:35.960 have one plant in one room another plant in another 219 00:15:36.039 --> 00:15:41.720 room because the, plants they are social beings and they 220 00:15:42.000 --> 00:15:46.679 want to be around other. Plants so keep your plants all, 221 00:15:46.759 --> 00:15:53.240 together all. Right so we GOT n is, NUTRITION o is? 222 00:15:53.480 --> 00:16:00.879 OXYGEN t all? Right SO t is try new, things. 223 00:16:01.440 --> 00:16:05.559 Novelty you gotta do new. Things the worst thing is 224 00:16:05.639 --> 00:16:08.399 doing the same thing over and. Over you have to 225 00:16:08.480 --> 00:16:14.120 try new, things get out of your comfort, zone learn new, 226 00:16:14.159 --> 00:16:18.360 things learn a new, language learn how to plain, instrument 227 00:16:19.440 --> 00:16:25.519 learn how to, tango learn how to, paint learn a 228 00:16:25.559 --> 00:16:29.440 new sport or a new. Skill learn how to change a, 229 00:16:29.519 --> 00:16:35.320 tire learn how to purify, water learn how to. Garden 230 00:16:36.240 --> 00:16:41.159 do something that's. Productive all, Right so the end of 231 00:16:41.320 --> 00:16:48.080 notice is, Nutrition THE o is, oxygen THE t is 232 00:16:48.279 --> 00:16:54.279 try new. Things THE i is intellectual. Stimulation and it's 233 00:16:54.320 --> 00:16:58.000 not just doing a crossword puzzle every. Day if you 234 00:16:58.039 --> 00:17:02.639 do the crossword puzzle On, Monday sudoku On, tuesday do 235 00:17:02.759 --> 00:17:07.920 the word jumble On, wednesday do a maze On, thursday 236 00:17:09.079 --> 00:17:14.279 play cards with your friends On, friday play a board 237 00:17:14.279 --> 00:17:19.279 game with your family On, saturday play solitaire On. Sunday 238 00:17:20.720 --> 00:17:26.720 do a jigsaw puzzle every. Day do something. Different if 239 00:17:26.720 --> 00:17:33.200 you can do something with, movement even better intellectual. Stimulation 240 00:17:34.519 --> 00:17:38.480 take a, class read a new, book learn a new, 241 00:17:38.559 --> 00:17:46.319 language memorize people's phone, numbers memorize. Addresses start using your 242 00:17:46.319 --> 00:17:48.839 brain a little bit more and stop Using google And. 243 00:17:48.920 --> 00:17:54.079 YouTube the more you use the, technology the stupider you. 244 00:17:54.160 --> 00:18:00.559 Get it's called digital. Dementia start unplugging and start using your. 245 00:18:00.559 --> 00:18:04.920 Brain don't LET ai be your. Brain the more you 246 00:18:05.119 --> 00:18:09.519 USE ai And, google the stupid you're gonna. Get so 247 00:18:09.640 --> 00:18:13.400 try and do it on your. Own it takes, longer 248 00:18:14.240 --> 00:18:19.240 but it keeps your brain. Stronger now you could USE 249 00:18:19.319 --> 00:18:24.519 ai to like save you. Sometime you can Use google 250 00:18:24.559 --> 00:18:28.079 to maybe save you some, time you, know for, work 251 00:18:28.400 --> 00:18:33.200 for tedious. Work that doesn't mean anything but purposely challenge. 252 00:18:33.200 --> 00:18:36.200 Yourself right if you're just trying, to you, know think 253 00:18:36.359 --> 00:18:41.920 of an actor's, name don't google. IT i don't care 254 00:18:41.960 --> 00:18:46.119 if it takes you. Longer it takes you even five 255 00:18:46.200 --> 00:18:47.799 hours to think of, it but at least you did 256 00:18:47.839 --> 00:18:49.599 it on your, own and then your brain's gonna get 257 00:18:49.640 --> 00:18:54.200 stronger when you google, it you brain it's weaker because 258 00:18:54.240 --> 00:18:57.640 you didn't do. It it's like going to the gym and 259 00:18:57.720 --> 00:19:01.559 having someone else lift the weights for. You, HEY i 260 00:19:01.559 --> 00:19:03.359 went to the. Gym, yeah but did you do the. 261 00:19:03.400 --> 00:19:08.000 Work you gotta do the. Work don't let other people 262 00:19:08.000 --> 00:19:10.160 do the. Work don't let the technology do the. Work 263 00:19:11.519 --> 00:19:15.359 do it on your. Own you got to do intellectual. 264 00:19:15.640 --> 00:19:21.200 Stimulation so if you want to notice the improvement in your, 265 00:19:21.200 --> 00:19:27.240 memory you gotta do nutrition for the, end oxygen for THE, 266 00:19:27.279 --> 00:19:34.319 o try new things for THE, t intellectual stimulation for THE. 267 00:19:34.440 --> 00:19:41.319 I THE c is charity helping. Others your brain gets 268 00:19:41.359 --> 00:19:44.559 stronger the more you help. Others we're all here on 269 00:19:44.599 --> 00:19:48.880 this earth to contribute to the world, somehow to help, 270 00:19:48.960 --> 00:19:53.920 others to improve other people's. Lives that's what makes us. 271 00:19:54.000 --> 00:19:58.039 Human we work together like no other. Species so you've 272 00:19:58.039 --> 00:20:05.599 got to help. Others stopping elfish and. Independent be, social volunteer, 273 00:20:06.359 --> 00:20:11.599 charity help contribute to. Society do something that makes a 274 00:20:11.720 --> 00:20:17.440 difference in people's. Lives be the one that helps the 275 00:20:17.519 --> 00:20:21.160 lady cross the, Street be the one that helps the 276 00:20:21.200 --> 00:20:25.880 people lift up their bags on the, Airplane be the 277 00:20:25.880 --> 00:20:30.400 one that holds the door, Open be the one that 278 00:20:30.440 --> 00:20:34.279 gets that glass of water to the person who's. Thirsty 279 00:20:34.960 --> 00:20:37.920 you can help. Others it doesn't mean give all your money, 280 00:20:37.920 --> 00:20:42.559 away but you should do that. Too and there's a 281 00:20:42.640 --> 00:20:46.799 law in the universe that's called the law of. Reciprocation 282 00:20:48.599 --> 00:20:50.839 and the more you, give the more you get. Back 283 00:20:51.920 --> 00:20:54.319 so if you give away one hundred dollars this, week 284 00:20:55.000 --> 00:20:57.160 it might not be tomorrow or next week or next, 285 00:20:57.240 --> 00:21:00.839 month but at some point you get five hundred dollars. 286 00:21:00.880 --> 00:21:03.319 Back you need to get more money than you gave. 287 00:21:03.359 --> 00:21:07.480 Away that's the way the universe. Works if you hold 288 00:21:07.519 --> 00:21:11.759 on to, it you're never gonna get more if you 289 00:21:11.839 --> 00:21:15.960 give it, away you'll get. More give to, charity help, 290 00:21:16.000 --> 00:21:18.920 others and give to people who aren't expecting. It you, 291 00:21:18.920 --> 00:21:21.440 know when you check out at the grocery, store throw 292 00:21:21.480 --> 00:21:23.640 an extra five to ten dollars to the person who 293 00:21:23.720 --> 00:21:27.920 checked you, out they'll be, like, no, no, no, No you'll be. 294 00:21:28.000 --> 00:21:30.920 Shocked it's like it's five dollars might not mean that 295 00:21:31.039 --> 00:21:34.880 much to, you but to that person who's working at 296 00:21:34.920 --> 00:21:38.920 the grocery, store it's gonna make their. Day you need 297 00:21:38.960 --> 00:21:42.200 to see them, smile and then you're gonna, smile and 298 00:21:42.200 --> 00:21:44.599 then the person who's waiting online, behind who's gonna. Smile 299 00:21:46.440 --> 00:21:51.400 everybody's brain increases when you're working on charity and helping 300 00:21:51.440 --> 00:21:56.559 others and. Giving stop being, selfish contribute to the. World, 301 00:21:57.480 --> 00:21:59.640 Luckily i'm a doctor where every DAY i get to, 302 00:21:59.640 --> 00:22:03.039 control and THEN i come HOME i get to contribute 303 00:22:03.039 --> 00:22:05.960 to my wife and my, kids and then my parents 304 00:22:06.039 --> 00:22:08.079 and my siblings around SO i get to be to 305 00:22:08.160 --> 00:22:11.160 contribute to, them and all my friends in the, NEIGHBORHOOD 306 00:22:11.160 --> 00:22:14.640 i get to contribute to. Them So i'm always helping. 307 00:22:14.680 --> 00:22:18.079 Others and we love charity to help, people you, know 308 00:22:18.119 --> 00:22:20.920 whether it's people in The dominican or people In New 309 00:22:21.039 --> 00:22:25.160 york or you, know helping the poor and the, needy 310 00:22:25.240 --> 00:22:31.920 and you, know contributing to certain charities and, volunteering and you, 311 00:22:31.960 --> 00:22:34.920 know the more you, help the greater you, feel the 312 00:22:34.960 --> 00:22:37.799 greater your brain, functions and you help yourself and you 313 00:22:37.880 --> 00:22:39.759 help the people you're, helping and then you help the 314 00:22:39.759 --> 00:22:43.920 people that are reserving. You all, Right so that's for se. 315 00:22:44.880 --> 00:22:49.000 Charity and then we got e you know what that. Is. 316 00:22:49.200 --> 00:22:53.799 Exercise you gotta move your. Body do something that's. Fun 317 00:22:54.759 --> 00:22:59.079 get into pick a, ball take some you, know SELF si, 318 00:22:59.160 --> 00:23:04.680 Lessons do a pole dancing, class maybe learn how to belly, 319 00:23:04.759 --> 00:23:09.599 dance maybe do line. DANCING i don't care what it. 320 00:23:09.680 --> 00:23:16.720 Is do, pilates, yoga orange, theory, insanity. Zoomba you, know 321 00:23:16.799 --> 00:23:20.079 there's a million things you can. Do just find something 322 00:23:20.359 --> 00:23:24.720 that you like that keeps you. Moving you gotta, exercise 323 00:23:25.279 --> 00:23:30.920 take a boxing, class play, basketball, soccer, tennis all, Right 324 00:23:30.920 --> 00:23:34.240 so you have to move your. Body you use it 325 00:23:34.319 --> 00:23:36.119 or you lose. It and the more you move your, 326 00:23:36.119 --> 00:23:39.400 body the better blood flow to your, brain the better 327 00:23:39.440 --> 00:23:41.839 blood flow to your heart and your lungs and your. 328 00:23:41.839 --> 00:23:48.400 Gut you increase, circulation so you gotta. Exercise so if 329 00:23:48.400 --> 00:23:52.920 you want to notice an improvement in your, memory follow 330 00:23:53.519 --> 00:24:00.160 notice and, nutrition oh oxygen t try new THINGS i 331 00:24:00.839 --> 00:24:08.920 intellectual stimulation see CHARITY e. Exercise that's your key to 332 00:24:09.000 --> 00:24:13.240 improve your brain. Function to boost your brain, power to 333 00:24:13.319 --> 00:24:18.079 improve your, memory improve your, Focus Prevent, alzheimer's prevent, dementia prevent, 334 00:24:18.200 --> 00:24:23.119 stroke Prevent. Parkinson's increase your brain activity through a process 335 00:24:23.119 --> 00:24:32.839 called neuroplasticity to rewire your, brain improve, oxygen, neurotransmitters apt mitochondrinal. 336 00:24:32.920 --> 00:24:39.680 Function if we increase these, synapses then you'll function, better feel, 337 00:24:39.759 --> 00:24:44.400 better and live a better. Life this is Doctor Eric, 338 00:24:44.440 --> 00:24:47.319 kaplan and you're listening to boost your brain. 339 00:24:47.400 --> 00:24:52.480 Power if you want to improve your brain, function help with, memory, focus, sleep, 340 00:24:52.559 --> 00:24:58.799 digestion energy, depression, anxiety, dizziness, balance, vision, headaches brain, fog weight, 341 00:24:58.839 --> 00:25:02.039 loss or simply want to maximize your human potential and 342 00:25:02.160 --> 00:25:05.480 prevent future. Diseases that this is the show for. You 343 00:25:05.880 --> 00:25:09.240 don't mis boost your brain power with Doctor Eric caplan 344 00:25:09.359 --> 00:25:12.559 and you will learn, natural integrative and holistic approaches to 345 00:25:12.640 --> 00:25:17.680 modern day medical problems such As, Alzheimer's, parkinson's, stroke, autism add, 346 00:25:18.000 --> 00:25:24.200 concussion autoimmune. Diseases, insomnia, fibromyalgia, vertigo, migraines four posture, PAIN, 347 00:25:24.359 --> 00:25:28.640 tbi skin and digestive. Problems Doctor kaplan is most famous 348 00:25:28.640 --> 00:25:31.000 for getting to the root cause of a wide variety 349 00:25:31.039 --> 00:25:34.119 of brain and health, conditions rather than treating symptoms with 350 00:25:34.200 --> 00:25:38.039 traditional medicines and risky. Surgeries to contact the Doctor, kaplin 351 00:25:38.160 --> 00:25:40.079 you can call his team at TWO o one two 352 00:25:40.079 --> 00:25:43.119 six one two one five zero or visit his website 353 00:25:43.160 --> 00:25:44.720 at kaplindc dot. 354 00:25:44.759 --> 00:25:51.440 Com function, better feel better and live a better. Life 355 00:25:51.960 --> 00:25:56.160 this is Doctor Eric, caplan and you're listening to boost 356 00:25:56.200 --> 00:26:00.880 your brain. Power we're going to talk about. Motivation how 357 00:26:00.880 --> 00:26:05.599 can you increase? Motivation you, know to boost brain, motivation 358 00:26:06.279 --> 00:26:11.640 you want to focus on activities that increase. Dopamine so 359 00:26:11.720 --> 00:26:16.599 an example is physical. Exercise aerobic. Exercise even just taking 360 00:26:16.599 --> 00:26:19.960 a brisk walk or just doing some jumping jacks can 361 00:26:20.599 --> 00:26:26.359 significantly boost your dopamine. Levels and try and make an 362 00:26:26.480 --> 00:26:29.640 increase to get more. Dopamine so let's say if on day, 363 00:26:29.680 --> 00:26:32.319 one you, know you walk a quarter of a, mile 364 00:26:33.079 --> 00:26:36.039 on day two you walk a half a, mile on 365 00:26:36.160 --> 00:26:39.119 day three you walk three quarters of a. Mile so 366 00:26:39.279 --> 00:26:42.720 little incremental growths are going to help to boost your brain, 367 00:26:42.799 --> 00:26:49.880 power increasing, dopamine thereby helping. Motivation it's also good to increase, 368 00:26:50.559 --> 00:26:53.480 weights so you you, know you start with five, pounds 369 00:26:53.480 --> 00:26:55.599 and then you do ten, pounds and then you do, 370 00:26:55.799 --> 00:27:01.680 Fifteen so keep on increasing make some progress in your. 371 00:27:01.759 --> 00:27:06.759 Exercise so not only does exercise help dopamine and, motivation 372 00:27:07.440 --> 00:27:12.359 but increasing the amount of, exercise or increasing your speed 373 00:27:12.839 --> 00:27:16.920 when you, walk or increasing the distance or increasing the, 374 00:27:16.960 --> 00:27:23.440 weight increasing the, repetitions just increase something and that'll increase brain. 375 00:27:23.519 --> 00:27:28.839 Function other activities that are going to help to increase 376 00:27:28.920 --> 00:27:35.839 dopamine are praise and. Recognition receiving acknowledgment from good work increases. 377 00:27:35.920 --> 00:27:39.519 Dopamine and when you acknowledge others and you see them, 378 00:27:39.559 --> 00:27:44.160 smile that increases your. Dopamine and, actually if someone witnesses, 379 00:27:44.759 --> 00:27:50.640 you you, know appreciating somebody, else their dopamine. Increases so everybody's. 380 00:27:50.640 --> 00:27:53.799 Dopamine the person that, gets you, know the compliment for 381 00:27:53.880 --> 00:27:56.559 their good, achievement the person that, compliments and the person 382 00:27:56.559 --> 00:27:59.519 that observes the. Compliment so you, know do your best 383 00:27:59.559 --> 00:28:02.200 to hang out around with people who are praising, you 384 00:28:02.240 --> 00:28:05.960 who are acknowledging, you who are appreciating, you and try 385 00:28:05.960 --> 00:28:08.200 and stay away from people who are negative and talking 386 00:28:08.240 --> 00:28:11.200 you down and saying you're not, good and you know 387 00:28:11.240 --> 00:28:14.920 you always want to be around, positive happy. People the more, 388 00:28:15.000 --> 00:28:19.119 praise the more, acknowledgment the more dopamine you're gonna. Get 389 00:28:19.240 --> 00:28:22.200 and when you increase, dopamine that's going to increase your. 390 00:28:22.200 --> 00:28:28.640 Motivation number. Two Sary number three is achieving small. Wins you, 391 00:28:28.680 --> 00:28:30.000 KNOW i don't care what it, is if you have 392 00:28:30.359 --> 00:28:33.880 lost a, pound or you know you skip, dessert or 393 00:28:34.279 --> 00:28:37.000 you know you eat more fruits and, veggies or you 394 00:28:37.119 --> 00:28:40.119 drank an extra glass of, water or you started your exercise, 395 00:28:40.200 --> 00:28:42.880 routine or you read a page of a, book or 396 00:28:43.000 --> 00:28:45.960 you wrote in your, journal just anything that you've, done 397 00:28:46.039 --> 00:28:49.200 even if it's cleaning your, closet cleaning your, car you, 398 00:28:49.240 --> 00:28:52.079 know something, good but obviously you know it's something. Big, 399 00:28:52.079 --> 00:28:55.640 oh you know you're getting. Raised that's also great, Too 400 00:28:55.839 --> 00:28:58.920 but you know you also want to celebrate the small. 401 00:28:58.960 --> 00:29:02.720