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Speaker 3: Function better, feel better, and live a better life. This
Speaker 3: is doctor Eric Kaplan, and you're listening to boost your
Speaker 3: brain power. So we just had Daylight Savings and interestingly,
Speaker 3: Monday that just passed, there was a twenty five percent
Speaker 3: increase in heart attacks. Now, typically Monday morning has more
Speaker 3: heart attacks than any other time of the week because
Speaker 3: people are stressed, they're going to work, they were off
Speaker 3: on the weekend. But the Monday in the spring, after
Speaker 3: Daylight Savings spring ahead, people have more heart attacks on
Speaker 3: that Monday more than any other day of the year,
Speaker 3: a twenty five percent increase. And that shows how important
Speaker 3: sleep is because when you wake up that hour earlier,
Speaker 3: your circadium rhythms are thrown off and you need that
Speaker 3: rest for your immune system, for your brain, for your
Speaker 3: heart to reoxygenate, for your stomach absorble. The nuchents from
Speaker 3: the day to detox from all the chemicals that we've
Speaker 3: were exposed to. So we need that sleep. And when
Speaker 3: you don't get that sleep, you go into stress mode
Speaker 3: and that makes you more likely to have a heart attack.
Speaker 3: So what's the moral of the story is that sleep
Speaker 3: is very important. So if you know you have to
Speaker 3: get up an hour earlier, then you got to go
Speaker 3: to bed an hour earlier and so make up for that.
Speaker 3: So if you normally, you know, wake up at six,
Speaker 3: now your biological clock, your Cicadian rhythms as you waking
Speaker 3: up at five, So you just lost an hour of sleep.
Speaker 3: So if you normally go to bed at ten, let's
Speaker 3: go to bed at nine, go a little bit earlier.
Speaker 3: That way you're not gonna feel their cicadium rhythm affect
Speaker 3: as much. Very important to get your sleep, okay, So
Speaker 3: start going to bed earlier if you were affected by
Speaker 3: the daylight savings, and you can do it. You just
Speaker 3: got to get a good rhythm. Sleep is super important
Speaker 3: for your health. And you can't make up sleep. It's
Speaker 3: not like, oh, if I slept four hours tonight, now
Speaker 3: I can make up and sleep ten hours tomorrow night.
Speaker 3: Can't make it up. Once you lose the hours they're gone.
Speaker 3: So there's twenty four hours in a day. Eight hours
Speaker 3: should be sleeping, so a third of it is sleeping,
Speaker 3: a third of it is rest. That's sleep. Now after
Speaker 3: you rest, you gotta work, so a third of it
Speaker 3: should be work. You got a third rest, a third work.
Speaker 3: Now you got eight more hours. Let's have some fun.
Speaker 3: You gotta have fun, enjoy life. Life should not just
Speaker 3: be work, sleep, work, sleep, work, sleep, watch TV, go
Speaker 3: to bed, watch TV, go to bed, Go on facebook,
Speaker 3: go on YouTube, go on Instagram, go on TikTok. That's
Speaker 3: not living. You gotta have experiences. You gotta go out
Speaker 3: in the real world. You gotta be interactive with people.
Speaker 3: You gotta be social. Join meetups, take classes, join a group,
Speaker 3: go to new places, meet new people. Get out of
Speaker 3: your comfort zone. The worst thing is if you do
Speaker 3: the same thing every week. You see the same people
Speaker 3: every week, you eat the same food every week, you
Speaker 3: do the same activities every week. You gotta change it up.
Speaker 3: The brain in the body loves novelty. If you don't
Speaker 3: do new things and new challenges, your brain deterorates. You
Speaker 3: use it or you lose it. It's just like a muscle.
Speaker 3: People think that their memory gets worse with age. It's
Speaker 3: nothing to do with age. It only has to do
Speaker 3: with the lack of use, the lack of movement, the
Speaker 3: lack of intellectual stimulation, the lack of social interaction, the
Speaker 3: lack of nutritional food, the lack of proper hydration with electrolytes,
Speaker 3: the lack of proper sleep. It's not rocket science. If
Speaker 3: you do the right things, you're gonna feel better. If
Speaker 3: you do the wrong things, you're gonna feel sick. You're
Speaker 3: gonna have low energy, You're gonna have fatigue, You're gonna
Speaker 3: have brain fog, you gonna have bad memory, You're gonna
Speaker 3: have poor focus, you gonna have trouble losing weight, you
Speaker 3: have trouble sleep, You're gonna have trouble with anxiety and depression.
Speaker 3: You can avoid all that, but you gotta do new things.
Speaker 3: You gotta stimulate your brain, you gotta get your body moving.
Speaker 3: Don't forget the twenty rule. Never sit for more than
Speaker 3: twenty minutes. Every twenty minutes, you've gotta get up for
Speaker 3: twenty seconds, walk twenty feet, do twenty seconds of shoulder rolls,
Speaker 3: do twenty push ups, twenty sit ups, twenty lunges, twenty squats,
Speaker 3: twenty jumping jacks. I don't care what it is, but
Speaker 3: just do something for twenty seconds that's moving your body,
Speaker 3: and then you could go back and sit. But the
Speaker 3: worst thing is you wake up, then you sit at
Speaker 3: the breakfast table, Then you sit in the car, drive
Speaker 3: to work. Then you sit at the computer at the
Speaker 3: work all day. Then you sit at lunch table, then
Speaker 3: you sit more at the computer. Then you come home
Speaker 3: and sit at dinner. Then you go and sit on
Speaker 3: the couch and watch TV. That's a typical day for
Speaker 3: a typical American. Sit, sit, sit, sit, sit, sit. Oh,
Speaker 3: and then what happens on the weekend. Let's sit at
Speaker 3: the bar, Let's sit out at the restaurant. Let's sit
Speaker 3: at the movie theater, Let's sit at the play, sit
Speaker 3: at the opera, sit at the musical. Everything sitting. Start
Speaker 3: doing things where you're not sitting. Start choosing activities where
Speaker 3: you're moving your body. You use it or you lose it.
Speaker 3: An ounce of prevention is worth a pound of cure,
Speaker 3: So don't wait until you start feeling bad to start
Speaker 3: moving your body. Start now. The best time to plant
Speaker 3: the tree was yesterday. The second best time is today,
Speaker 3: all right, So you have to take action. And I
Speaker 3: don't care if your first day of moving your body
Speaker 3: is just taking a walk outside for five minutes. Just
Speaker 3: get in some sort of routine. You don't have to
Speaker 3: go to the gym every day for an hour, but
Speaker 3: move your body. Take a nice walk every morning, especially
Speaker 3: during the sunrise. That'll help with your circadian rhythms. The
Speaker 3: best way to respond to the daylights go outside so
Speaker 3: your brain sees the sun. If you're inside, all the
Speaker 3: brain sees is the clock. That's not good. Your brain
Speaker 3: needs the sun. The sun is the real clock. You
Speaker 3: know that the time is a human made thing. There's
Speaker 3: no such thing as time. It's just for humans to communicate.
Speaker 3: The only time that exists is now, and your body
Speaker 3: needs to see the sun to know what area we're at.
Speaker 3: Is it time for more cortisol? Is it time for
Speaker 3: more melatonin? The sun will dictate that your circadium rhythms,
Speaker 3: and with daylight saving your circadian rhythm is thrown off.
Speaker 3: We said it's more likely to cause a heart attack.
Speaker 3: So you're at risk right now unless you get your
Speaker 3: circadian rhythms. So go outside at least an hour or
Speaker 3: two every single day, and then your brain can adjust.
Speaker 3: Same thing happens if you're traveling. If you travel to California,
Speaker 3: which is a three hour time change, you have to
Speaker 3: go outside for three hours. Your brain needs to adjust.
Speaker 3: It needs to see the sun so we can adapt
Speaker 3: to its new circadian rhythm. The sun will tell you
Speaker 3: what hormones you're supposed to release, because it's gonna know
Speaker 3: what time of the day it is. So make sure
Speaker 3: anytime you travel you're outside for the amount of time.
Speaker 3: And if you get on the night, that's fine. Go outside.
Speaker 3: Your brain will see the moon and say, hey, it's dark.
Speaker 3: Let me increase melatonin, let me get a good deep sleep,
Speaker 3: and don't take melatonin to help with your sleep. If
Speaker 3: you take malatonin, then your brain says, hey, I don't
Speaker 3: need to produce it on my own. So it's not
Speaker 3: a permanent fix. You really want to improve your circadian
Speaker 3: rhythms by using the sunlight. And then when you come
Speaker 3: home after you're outside and watching the sun set, and
Speaker 3: now it's getting darker, so your brain those to relax.
Speaker 3: Dim the lights. You want to be at home eight
Speaker 3: o'clock at night. All the lights are on, the computers,
Speaker 3: on cell phones, on iPads on smart devices are on,
Speaker 3: and you're eating snacks night the blinds are closed. Your
Speaker 3: brain's gonna say, oh, stay time. I'm not gonna produce melatonin,
Speaker 3: and I'm going to not get a deep sleep, and
Speaker 3: I'm not going to have good digestion, good energy, good hormones,
Speaker 3: good brain function, good circulation, good detoxification. All that is
Speaker 3: gonna be ruined because you got all these lights on,
Speaker 3: all these smart devices on, you're snacking, you're eating. The
Speaker 3: brain's confused. So at nighttime, turn off all the lights,
Speaker 3: turn off all your smart devices, use a little desk lamp,
Speaker 3: read a book, listen to some music, write in your journal,
Speaker 3: play a board game, play some cards, do the crossrod, puzzles, sudoku,
Speaker 3: Listen to an audible book, talk to your family members,
Speaker 3: take a class, learn to dance, learn an instrument, learn
Speaker 3: a language, learn a hobby, learn how to sew or sculpt,
Speaker 3: do something social, interactive. But stay away from the devices
Speaker 3: at night. That's gonna increase cortisol, which is the stress hormone,
Speaker 3: making more likely to get a heart attack. So at night,
Speaker 3: we don't want any electronics and we don't want any food.
Speaker 3: So you function better, feel better and live a better life.
Speaker 3: This is doctor Eric Kaplan and your listening to boost
Speaker 3: your brain power.
Speaker 2: Don't miss boost your brain power with doctor Eric Kaplan
Speaker 2: every Saturday from two pm to three pm to learn
Speaker 2: the secrets of how to optimize your brain function. You
Speaker 2: can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism,
Speaker 2: and strength by following the science and research that doctor
Speaker 2: Caplan will be sharing with his audience. Join the adventure
Speaker 2: of discovering how to help the brain and body in
Speaker 2: a natural way while having fun at the same time.
Speaker 2: Listen to boost your brain power. If you want to
Speaker 2: function better, feel better, and enjoy the quality of life
Speaker 2: you deserve, called two oh one two six' one two
Speaker 2: one five zero or email info At, kaplan brainanbody dot
Speaker 2: com if you're interested in a free ten minute consultation
Speaker 2: with Doctor, caplan or visit kaplandc dot com for more.
Speaker 3: Information function, better feel, better and live a better. Life
Speaker 3: so one of the ways to improve your memory is to,
Speaker 3: notice so notice your memory. Improve notice stands for a
Speaker 3: few different. Things THE n is. Nutrition you have to
Speaker 3: have all the colors of your. Rainbow eat something that's, red, orange, yellow, green, blue,
Speaker 3: indigo violence every. Day eat the colors of the rainbow
Speaker 3: to get your, nutrition and avoid all the white, foods the,
Speaker 3: sugar the, dairy the, flour the, bread the, rice the,
Speaker 3: potatoes the, crackers the. Cereals all the white foods stay.
Speaker 3: Away all those starchy carbs stay. Away that's for the.
Speaker 3: Nutrition so if you want to notice your memory, improvement
Speaker 3: start with THE n. Nutrition THE o in notice stands for.
Speaker 3: Oxygen we have to have. Oxygen you need to inhale
Speaker 3: for forest, seconds hold your breath for seven, seconds and
Speaker 3: exhale for eight. Seconds that's the way to get your
Speaker 3: maximum oxygen. Intake you want to go outside in the.
Speaker 3: Woods one tree has enough oxygen for five. People so
Speaker 3: when you go out into the forest into the, woods
Speaker 3: you're gonna actually be in like this oxygen tank because
Speaker 3: there's so much oxygen in. There and then as you
Speaker 3: exhale for eight, seconds you're giving all the trees the
Speaker 3: carbon dioxide that they. Need when you breathe in use your.
Speaker 3: Diaphragm as you, inhale your diaphragm should go down and.
Speaker 3: Out that's called diaphragmatic. Breathing you don't want to breathe
Speaker 3: from your neck or your. Shoulders those are using accessory
Speaker 3: muscles for. Respiration we want to avoid. That when you,
Speaker 3: exhale the diaphragms should go up and squeeze all that
Speaker 3: carbon dioxide. Out and when you, exale make sure you
Speaker 3: push every single breath outside of your lungs so it's
Speaker 3: inhale for four, seconds hold your breath for seven, seconds
Speaker 3: and exhale for eight. Seconds if you want to increase
Speaker 3: oxygen inside your house or, apartment you can buy oxygen
Speaker 3: producing plants that will purify your. AIR a money plant
Speaker 3: is really, good snake, plant spider, plane alovera. Plant those
Speaker 3: are the four best plants to purify your. Air, maybe
Speaker 3: and put them all together so you don't want to
Speaker 3: have one plant in one room another plant in another
Speaker 3: room because the, plants they are social beings and they
Speaker 3: want to be around other. Plants so keep your plants all,
Speaker 3: together all. Right so we GOT n is, NUTRITION o is?
Speaker 3: OXYGEN t all? Right SO t is try new, things.
Speaker 3: Novelty you gotta do new. Things the worst thing is
Speaker 3: doing the same thing over and. Over you have to
Speaker 3: try new, things get out of your comfort, zone learn new,
Speaker 3: things learn a new, language learn how to plain, instrument
Speaker 3: learn how to, tango learn how to, paint learn a
Speaker 3: new sport or a new. Skill learn how to change a,
Speaker 3: tire learn how to purify, water learn how to. Garden
Speaker 3: do something that's. Productive all, Right so the end of
Speaker 3: notice is, Nutrition THE o is, oxygen THE t is
Speaker 3: try new. Things THE i is intellectual. Stimulation and it's
Speaker 3: not just doing a crossword puzzle every. Day if you
Speaker 3: do the crossword puzzle On, Monday sudoku On, tuesday do
Speaker 3: the word jumble On, wednesday do a maze On, thursday
Speaker 3: play cards with your friends On, friday play a board
Speaker 3: game with your family On, saturday play solitaire On. Sunday
Speaker 3: do a jigsaw puzzle every. Day do something. Different if
Speaker 3: you can do something with, movement even better intellectual. Stimulation
Speaker 3: take a, class read a new, book learn a new,
Speaker 3: language memorize people's phone, numbers memorize. Addresses start using your
Speaker 3: brain a little bit more and stop Using google And.
Speaker 3: YouTube the more you use the, technology the stupider you.
Speaker 3: Get it's called digital. Dementia start unplugging and start using your.
Speaker 3: Brain don't LET ai be your. Brain the more you
Speaker 3: USE ai And, google the stupid you're gonna. Get so
Speaker 3: try and do it on your. Own it takes, longer
Speaker 3: but it keeps your brain. Stronger now you could USE
Speaker 3: ai to like save you. Sometime you can Use google
Speaker 3: to maybe save you some, time you, know for, work
Speaker 3: for tedious. Work that doesn't mean anything but purposely challenge.
Speaker 3: Yourself right if you're just trying, to you, know think
Speaker 3: of an actor's, name don't google. IT i don't care
Speaker 3: if it takes you. Longer it takes you even five
Speaker 3: hours to think of, it but at least you did
Speaker 3: it on your, own and then your brain's gonna get
Speaker 3: stronger when you google, it you brain it's weaker because
Speaker 3: you didn't do. It it's like going to the gym and
Speaker 3: having someone else lift the weights for. You, HEY i
Speaker 3: went to the. Gym, yeah but did you do the.
Speaker 3: Work you gotta do the. Work don't let other people
Speaker 3: do the. Work don't let the technology do the. Work
Speaker 3: do it on your. Own you got to do intellectual.
Speaker 3: Stimulation so if you want to notice the improvement in your,
Speaker 3: memory you gotta do nutrition for the, end oxygen for THE,
Speaker 3: o try new things for THE, t intellectual stimulation for THE.
Speaker 3: I THE c is charity helping. Others your brain gets
Speaker 3: stronger the more you help. Others we're all here on
Speaker 3: this earth to contribute to the world, somehow to help,
Speaker 3: others to improve other people's. Lives that's what makes us.
Speaker 3: Human we work together like no other. Species so you've
Speaker 3: got to help. Others stopping elfish and. Independent be, social volunteer,
Speaker 3: charity help contribute to. Society do something that makes a
Speaker 3: difference in people's. Lives be the one that helps the
Speaker 3: lady cross the, Street be the one that helps the
Speaker 3: people lift up their bags on the, Airplane be the
Speaker 3: one that holds the door, Open be the one that
Speaker 3: gets that glass of water to the person who's. Thirsty
Speaker 3: you can help. Others it doesn't mean give all your money,
Speaker 3: away but you should do that. Too and there's a
Speaker 3: law in the universe that's called the law of. Reciprocation
Speaker 3: and the more you, give the more you get. Back
Speaker 3: so if you give away one hundred dollars this, week
Speaker 3: it might not be tomorrow or next week or next,
Speaker 3: month but at some point you get five hundred dollars.
Speaker 3: Back you need to get more money than you gave.
Speaker 3: Away that's the way the universe. Works if you hold
Speaker 3: on to, it you're never gonna get more if you
Speaker 3: give it, away you'll get. More give to, charity help,
Speaker 3: others and give to people who aren't expecting. It you,
Speaker 3: know when you check out at the grocery, store throw
Speaker 3: an extra five to ten dollars to the person who
Speaker 3: checked you, out they'll be, like, no, no, no, No you'll be.
Speaker 3: Shocked it's like it's five dollars might not mean that
Speaker 3: much to, you but to that person who's working at
Speaker 3: the grocery, store it's gonna make their. Day you need
Speaker 3: to see them, smile and then you're gonna, smile and
Speaker 3: then the person who's waiting online, behind who's gonna. Smile
Speaker 3: everybody's brain increases when you're working on charity and helping
Speaker 3: others and. Giving stop being, selfish contribute to the. World,
Speaker 3: Luckily i'm a doctor where every DAY i get to,
Speaker 3: control and THEN i come HOME i get to contribute
Speaker 3: to my wife and my, kids and then my parents
Speaker 3: and my siblings around SO i get to be to
Speaker 3: contribute to, them and all my friends in the, NEIGHBORHOOD
Speaker 3: i get to contribute to. Them So i'm always helping.
Speaker 3: Others and we love charity to help, people you, know
Speaker 3: whether it's people in The dominican or people In New
Speaker 3: york or you, know helping the poor and the, needy
Speaker 3: and you, know contributing to certain charities and, volunteering and you,
Speaker 3: know the more you, help the greater you, feel the
Speaker 3: greater your brain, functions and you help yourself and you
Speaker 3: help the people you're, helping and then you help the
Speaker 3: people that are reserving. You all, Right so that's for se.
Speaker 3: Charity and then we got e you know what that. Is.
Speaker 3: Exercise you gotta move your. Body do something that's. Fun
Speaker 3: get into pick a, ball take some you, know SELF si,
Speaker 3: Lessons do a pole dancing, class maybe learn how to belly,
Speaker 3: dance maybe do line. DANCING i don't care what it.
Speaker 3: Is do, pilates, yoga orange, theory, insanity. Zoomba you, know
Speaker 3: there's a million things you can. Do just find something
Speaker 3: that you like that keeps you. Moving you gotta, exercise
Speaker 3: take a boxing, class play, basketball, soccer, tennis all, Right
Speaker 3: so you have to move your. Body you use it
Speaker 3: or you lose. It and the more you move your,
Speaker 3: body the better blood flow to your, brain the better
Speaker 3: blood flow to your heart and your lungs and your.
Speaker 3: Gut you increase, circulation so you gotta. Exercise so if
Speaker 3: you want to notice an improvement in your, memory follow
Speaker 3: notice and, nutrition oh oxygen t try new THINGS i
Speaker 3: intellectual stimulation see CHARITY e. Exercise that's your key to
Speaker 3: improve your brain. Function to boost your brain, power to
Speaker 3: improve your, memory improve your, Focus Prevent, alzheimer's prevent, dementia prevent,
Speaker 3: stroke Prevent. Parkinson's increase your brain activity through a process
Speaker 3: called neuroplasticity to rewire your, brain improve, oxygen, neurotransmitters apt mitochondrinal.
Speaker 3: Function if we increase these, synapses then you'll function, better feel,
Speaker 3: better and live a better. Life this is Doctor Eric,
Speaker 3: kaplan and you're listening to boost your brain.
Speaker 2: Power if you want to improve your brain, function help with, memory, focus, sleep,
Speaker 2: digestion energy, depression, anxiety, dizziness, balance, vision, headaches brain, fog weight,
Speaker 2: loss or simply want to maximize your human potential and
Speaker 2: prevent future. Diseases that this is the show for. You
Speaker 2: don't mis boost your brain power with Doctor Eric caplan
Speaker 2: and you will learn, natural integrative and holistic approaches to
Speaker 2: modern day medical problems such As, Alzheimer's, parkinson's, stroke, autism add,
Speaker 2: concussion autoimmune. Diseases, insomnia, fibromyalgia, vertigo, migraines four posture, PAIN,
Speaker 2: tbi skin and digestive. Problems Doctor kaplan is most famous
Speaker 2: for getting to the root cause of a wide variety
Speaker 2: of brain and health, conditions rather than treating symptoms with
Speaker 2: traditional medicines and risky. Surgeries to contact the Doctor, kaplin
Speaker 2: you can call his team at TWO o one two
Speaker 2: six one two one five zero or visit his website
Speaker 2: at kaplindc dot.
Speaker 3: Com function, better feel better and live a better. Life
Speaker 3: this is Doctor Eric, caplan and you're listening to boost
Speaker 3: your brain. Power we're going to talk about. Motivation how
Speaker 3: can you increase? Motivation you, know to boost brain, motivation
Speaker 3: you want to focus on activities that increase. Dopamine so
Speaker 3: an example is physical. Exercise aerobic. Exercise even just taking
Speaker 3: a brisk walk or just doing some jumping jacks can
Speaker 3: significantly boost your dopamine. Levels and try and make an
Speaker 3: increase to get more. Dopamine so let's say if on day,
Speaker 3: one you, know you walk a quarter of a, mile
Speaker 3: on day two you walk a half a, mile on
Speaker 3: day three you walk three quarters of a. Mile so
Speaker 3: little incremental growths are going to help to boost your brain,
Speaker 3: power increasing, dopamine thereby helping. Motivation it's also good to increase,
Speaker 3: weights so you you, know you start with five, pounds
Speaker 3: and then you do ten, pounds and then you do,
Speaker 3: Fifteen so keep on increasing make some progress in your.
Speaker 3: Exercise so not only does exercise help dopamine and, motivation
Speaker 3: but increasing the amount of, exercise or increasing your speed
Speaker 3: when you, walk or increasing the distance or increasing the,
Speaker 3: weight increasing the, repetitions just increase something and that'll increase brain.
Speaker 3: Function other activities that are going to help to increase
Speaker 3: dopamine are praise and. Recognition receiving acknowledgment from good work increases.
Speaker 3: Dopamine and when you acknowledge others and you see them,
Speaker 3: smile that increases your. Dopamine and, actually if someone witnesses,
Speaker 3: you you, know appreciating somebody, else their dopamine. Increases so everybody's.
Speaker 3: Dopamine the person that, gets you, know the compliment for
Speaker 3: their good, achievement the person that, compliments and the person
Speaker 3: that observes the. Compliment so you, know do your best
Speaker 3: to hang out around with people who are praising, you
Speaker 3: who are acknowledging, you who are appreciating, you and try
Speaker 3: and stay away from people who are negative and talking
Speaker 3: you down and saying you're not, good and you know
Speaker 3: you always want to be around, positive happy. People the more,
Speaker 3: praise the more, acknowledgment the more dopamine you're gonna. Get
Speaker 3: and when you increase, dopamine that's going to increase your.
Speaker 3: Motivation number. Two Sary number three is achieving small. Wins you,
Speaker 3: KNOW i don't care what it, is if you have
Speaker 3: lost a, pound or you know you skip, dessert or
Speaker 3: you know you eat more fruits and, veggies or you
Speaker 3: drank an extra glass of, water or you started your exercise,
Speaker 3: routine or you read a page of a, book or
Speaker 3: you wrote in your, journal just anything that you've, done
Speaker 3: even if it's cleaning your, closet cleaning your, car you,
Speaker 3: know something, good but obviously you know it's something. Big,
Speaker 3: oh you know you're getting. Raised that's also great, Too
Speaker 3: but you know you also want to celebrate the small.
Speaker 3: Winds those are, important and the more you celebrate, those
Speaker 3: the more dopamine you. Get so breaking down large projects
Speaker 3: into smaller tasks actually helps with that because sometimes these
Speaker 3: big projects can be. Overwhelming so, okay let me break
Speaker 3: it down into ten little. Things and every time you check,
Speaker 3: off you, know that small, task when you get another
Speaker 3: hit of, dopamine and that motivates you to get tasks number,
Speaker 3: two and that motivates you even. More so you get
Speaker 3: in this good cycle of increased motivation by each time
Speaker 3: you're checking off your task. List so break it down
Speaker 3: into smaller. Tasks that really helps to make a. Difference,
Speaker 3: so and it's more. Manageable, Right, so if you look
Speaker 3: at the big, project it's, like, wow this is. Big
Speaker 3: but then when you break it down into little, tasks
Speaker 3: it seems, okay, HEY i can handle. This it's more.
Speaker 3: Manageable same thing with. Exercise you, know just start with
Speaker 3: a quarter of a. Mile it's LIKE i can handle
Speaker 3: a quarter of a, mile it's not big. Deal do
Speaker 3: that with, Meditation HEY i could do a thirty second.
Speaker 3: Meditation break it. Down when you break it down into
Speaker 3: small atomic, habits then it's much easier and you just, say,
Speaker 3: Hey i'm gonna you, know start reading on day, One
Speaker 3: just read one. Page you can never SAY i can't
Speaker 3: read one page of a. Book just start with something
Speaker 3: and increase one percent each. Day and if you do
Speaker 3: that every single, day it builds and builds and builds and,
Speaker 3: builds and that increases, dopamine increasing. Motivation who's the biggest
Speaker 3: motivator Is Kobe. Bryant you, KNOW i saw him being
Speaker 3: interviewed and he, goes the average kid's gonna practice maybe
Speaker 3: an hour an hour and a half a week on.
Speaker 3: Basketball he, said when he was a, kid, right he
Speaker 3: was doing an hour and a half in the morning
Speaker 3: and an hour and a half after. School so he's
Speaker 3: doing three hours a day and they're doing an hour
Speaker 3: and a half a. Week and he, said the first, year,
Speaker 3: okay MAYBE i got a little, better second year even,
Speaker 3: more third, year fifty, years exponential. Growth and then he's
Speaker 3: the greatest player in the. World right. Now you Got Steph. Curry,
Speaker 3: oh you know he shoots five hundred shots a. Day
Speaker 3: if you do ten shots a, week, yeah you're not
Speaker 3: going to be the greatest shooter in the. World he
Speaker 3: does five hundred shots a, day and he does even
Speaker 3: more now than he did when he was a. Kid
Speaker 3: so it's about that. Motivation so you got to make,
Speaker 3: sure you, know if you want to be, successful if
Speaker 3: you want to be, healthy if you want to be,
Speaker 3: happy you need that. Motivation you got to stimulate that
Speaker 3: weak area of your. Brain motivation comes from your frontal,
Speaker 3: cortex and you could do little exercises to stimulate your frontal,
Speaker 3: cortex and then you could do like remember that game,
Speaker 3: rock paper scissors when you were a, Kid so you
Speaker 3: just practice doing different. Orders so you'll do all, Right
Speaker 3: i'll start with paper rock, scissors and then you have
Speaker 3: to do in thirty, seconds how fast can you do
Speaker 3: in that order exactly without changing the. Order and then
Speaker 3: the next time you do, scissors paper, rock and then
Speaker 3: you add something so you keep making it harder and.
Speaker 3: Harder so that's doing these little hand movements and it's using,
Speaker 3: memory both which are great for your frontal. Cortex so
Speaker 3: just like if a muscle is, weak you could exercise.
Speaker 3: It if you have a weak frontal cortex there by
Speaker 3: not having good, motivation too much, depression you, know poor,
Speaker 3: memory then you need to exercise your. Brain not only
Speaker 3: physically exercise your, body but actually stimulate your frontal. Cortex
Speaker 3: it's called. Neuroplasticity you could rewire your. Brain and that's
Speaker 3: the best, news you. Know it's like you can actually
Speaker 3: get your brain stronger and stronger as you get. Older
Speaker 3: don't believe the lie that your memory gets worse with,
Speaker 3: age that your energy gets worse with, age that your
Speaker 3: vision gets worse with, age your posture gets worse with.
Speaker 3: Age you just got to do the work. Right but
Speaker 3: you're not going to improve of just sitting on the
Speaker 3: couch WATCHING tv or going Through facebook or watching YouTube
Speaker 3: channels or hanging out On netflix all. Night i'm not
Speaker 3: gonna do anything for. You you, know try and find
Speaker 3: activities you know that are gonna get you, active get you,
Speaker 3: social get you, competitive where you can. Increase that's very.
Speaker 3: Important and, also you, know reward yourself when you do something.
Speaker 3: Good you need to reward. Yourself you don't want to
Speaker 3: always just work, work, work work. Work you need the.
Speaker 3: Reward and if you know you're getting that, reward then
Speaker 3: you're gonna do it more and you you get more
Speaker 3: dopamine and more. Motivation but you, know try and make
Speaker 3: that reward something healthy, too like, Oh i'm, gonna you,
Speaker 3: know take a vacation ONCE i you, know reach this
Speaker 3: financial goal or. Something you, know something that's. Healthy you,
Speaker 3: know so something that's good and they, say, Oh i'm,
Speaker 3: gonna you, know take myself out to a nice. Dinner you,
Speaker 3: know ONCE i achieve this, goal you, Know i'm gonna
Speaker 3: buy myself a new bicycle, after you, KNOW i celebrate
Speaker 3: this small win, here you, know whatever it, is something,
Speaker 3: healthy though it doesn't have to be, like, Oh i'm,
Speaker 3: gonna you, know eat a gallon of Hoggin DA's ice
Speaker 3: cream AFTER i. Went doesn't have to be that type of.
Speaker 3: Reward but it could, Be, Oh i'm gonna get myself
Speaker 3: a cool ice cream maker SO i can make, nice
Speaker 3: healthy ice cream something like, That, Right but you got
Speaker 3: to celebrate the small. Wins you, know you don't always
Speaker 3: just want to work, work work. Work once you achieve a,
Speaker 3: goal give yourself a reward and that helps it and
Speaker 3: you know you're going to reach that. Goal the reward
Speaker 3: could be a day. Off you, know IF i ONCE
Speaker 3: i reach this, Call i'm gonna day, off no, emails
Speaker 3: no text. Messages i'm gonna turn off all my electronics
Speaker 3: And i'm just gonna hang out without any work at
Speaker 3: all for the entire. Day that's a good, reward all.
Speaker 3: Right the other thing that's going to increase dopamine is.
Speaker 3: Mindfulness so mindfulness is where you just do one thing
Speaker 3: at a. Time you, know if you're eating, dinner you
Speaker 3: smell the, food touch the. Food you taste the, food
Speaker 3: you hear the food. Cooking you, know but you're not
Speaker 3: reading the, newspaper you're not scrolling through your, phone you're
Speaker 3: not WATCHING, tv you're not listening to the. Radio you're
Speaker 3: in food. Mode when you're at the, gym you're in gym.
Speaker 3: Mode you, know you're not talking to your, friends you're
Speaker 3: not texting. Anybody you, know when you're on a, date
Speaker 3: you're in date. Mode put your phone away. Right when
Speaker 3: you're at, school you're in study. Mode so whatever you're,
Speaker 3: doing only focus on that. Thing if you're just you,
Speaker 3: know hanging out at the, beach just listen to the,
Speaker 3: waves feel the sand in your, feet let the sun
Speaker 3: beam on your, Skin breathe that fresh, oxygen that salt water.
Speaker 3: Air enjoy every, moment every sense of sight and sound
Speaker 3: and taste and touch and. Smell use all your senses
Speaker 3: for each activity that you're. Doing that's. Practical that's practicing.
Speaker 3: Mindfulness and when you practice, mindfulness it's gonna increase. Dopamine
Speaker 3: when you increase, dopamine you're gonna increase your. Motivation another
Speaker 3: thing that's really good for dopamine is social interaction and
Speaker 3: not social. MEDIA i think they should call it anti social.
Speaker 3: Media so people think that they're being social because they're
Speaker 3: communicating over social media and you're commenting and you're liking
Speaker 3: and you're. Dming But, na you have to be in.
Speaker 3: Person you have to see, people you have to hear.
Speaker 3: People you have to touch people and smell. PEOPLE i,
Speaker 3: MEAN i don't call too creepy like, that but you
Speaker 3: get the. Point that's, real three. Dimensionals we're not these
Speaker 3: two dimensional. Screens we need to use it. All we
Speaker 3: need to have social. Interaction hydration very important for the. Brain,
Speaker 3: dopamine healthy, diet getting each color of the, rainbow getting sufficient.
Speaker 3: Sleep you want to eat from ten am to six,
Speaker 3: pm and you want to sleep from ten pm to six.
Speaker 3: Am and limit your alcohol. Consumption that's gonna mess up your.
Speaker 3: Dopamine limit those. Drugs that's gonna mess up that. Dopamine
Speaker 3: it's gonna give you a false sense of input that
Speaker 3: you're gonna try and. Chase get it from natural healthy,
Speaker 3: ways you, know just like we were. Describing because when
Speaker 3: you increase, dopamine you increase motivation and then you function,
Speaker 3: better feel, better and live a better. Life this is
Speaker 3: Doctor Eric, kaplan and you're listening to boost your brain.
Speaker 2: Power don't Miss boost your Brain power with Doctor Eric
Speaker 2: kamplin Every saturday from two pm to three pm to
Speaker 2: learn the secrets of how to optimize your brain. Function
Speaker 2: you can improve, memory, focus, energy, sleep, digestion, mood, skin,
Speaker 2: metabolism and strength by following the science and research that
Speaker 2: Doctor caplan will be sharing with his. Audience join the
Speaker 2: adventure of discovering how to help the brain and body
Speaker 2: in a natural way while having fun at the same.
Speaker 2: Time listen to boost your brain. Power if you want
Speaker 2: to function, better feel, better and enjoy the quality of
Speaker 2: life you. Deserve called two oh one two six' one
Speaker 2: two one five zero or email Info at kaplan brainanbody
Speaker 2: dot com if you're interested in a free ten minute
Speaker 2: consultation With, doctor caplan or visit kaplindc dot com for.
Speaker 2: More information, function better feel better and live a.
Speaker 3: Better life this Is Doctor eric kaplan and you're listening
Speaker 3: to boost your. Brain. Power now we gotta have a.
Speaker 3: Growth mindset, you know your brain is like. A muscle
Speaker 3: you use it or you. Lose it so if you
Speaker 3: don't do anything and you, stay stagnant your brain's gonna,
Speaker 3: get worse and you need to, get depression and you
Speaker 3: need to get memory problems and brain fog and anxiety.
Speaker 3: And stress so you need that. Growth mindset you need
Speaker 3: to stimulate. That brain we gotta do neuroplasticity where we
Speaker 3: rewire a brain and make it stronger and stronger. And
Speaker 3: stronger when your brain, gets weak it shriveles up just
Speaker 3: like a grape shribles up to, a raisin and you get.
Speaker 3: Brain atrophy your brain literally. Become weak so you've got to.
Speaker 3: Strengthen it, you know you got to. Embrace challenges people
Speaker 3: want to. Be comfortable you don't want to. Be comfortable
Speaker 3: for your brain to, get stronger you need to. Challenge
Speaker 3: yourself you need need to view a challenge as an
Speaker 3: opportunity for growth. And learning so take on, new tasks learn,
Speaker 3: new things join, new groups take, new lessons start a
Speaker 3: new hobby because these challenges are gonna make your brain
Speaker 3: work stronger and do. Something, useful hey let me learn how,
Speaker 3: To cook let me learn how, To garden let me
Speaker 3: learn how to do. Some construction let me learn how
Speaker 3: to change a, flat tire and let me learn how to.
Speaker 3: Filter water let me learn how to make. A fire.
Speaker 3: Challenge yourself everything's. So Easy with Amazon and google and
Speaker 3: YouTube and ai and everything's done. For you that makes your.
Speaker 3: Brain weaker challenge yourself and then you get that, growth
Speaker 3: mindset not THAT oh i, worked hard now it's time
Speaker 3: to take. It, easy no don't have. THAT minds i
Speaker 3: have that mindset that every year in, My life i'm
Speaker 3: gonna Grow and i'm. Gonna challenge i'm gonna learn more,
Speaker 3: new things get my, brain stronger and focus. ON effort,
Speaker 3: i mean how you do one thing is how you.
Speaker 3: Do EVERYTHING so i teach, my kids, you know make
Speaker 3: your bed nice and meat because if your bed is,
Speaker 3: all messy your brain's gonna, be messy your mind's gonna,
Speaker 3: be messy your life's gonna. Be messy it all starts
Speaker 3: from the first thing in. The morning do. Things right
Speaker 3: the first thing in the morning is, a failure and
Speaker 3: a failure is the. Snooze alarm that's a failure because
Speaker 3: you had a Goal, Said okay i'm gonna wake up at,
Speaker 3: this time first thing in, the. MORNING snooze i think
Speaker 3: that's good for. Your, brain no but if You say
Speaker 3: i'm gonna get, up early then go to, the gym,
Speaker 3: gonna exercise gonna get, some sunlight canna meditate and. A
Speaker 3: read i'm gonna, drink water, gonna, Meal prap i'm gonna
Speaker 3: get ready for. The day i'm gonna write, my journal
Speaker 3: do my nice, power hour do, some grounding, some breathing. Some,
Speaker 3: Meditating right so you have, This goal i'm gonna, start
Speaker 3: tomorrow but, then boom you. Sleep in it's. A failure
Speaker 3: imagine you wake up and each one of those things
Speaker 3: that you, check off that's another. Dopamine hit it's another
Speaker 3: increase in function of. Your brain it's more. Rewiring neuroplasticity
Speaker 3: so put in, that effort, follow through. And loot everyone,
Speaker 3: makes mistakes but you got to learn from, your, mistakes
Speaker 3: right that's. The key, you know those who repeat, the
Speaker 3: history you know they don't learn, from, It right so
Speaker 3: you got to learn from your mistakes or else history. Repeats.
Speaker 3: Itself right you. Can't forget, you, say hey WHAT can
Speaker 3: i learn from? This lesson. Everybody fails you have. To
Speaker 3: fail the most successful people in the world fail the
Speaker 3: most because they're. Taking chance people who take no chances
Speaker 3: and never fail. Aren't successful they don't have that. Growth
Speaker 3: mindset just like the kid trying to walk is going,
Speaker 3: to fall but they got to get. Back up you.
Speaker 3: Gotta fail failing makes you. More successful and set some.
Speaker 3: Achievable goals, you know based on you know your. Previous,
Speaker 3: year okay WHAT can? I accomplish, you know increase another
Speaker 3: ten percent. Each year increase ten percent in. Your health
Speaker 3: you know how much you, could lift and how much you,
Speaker 3: can run and how fast, you are and you know
Speaker 3: how much water you, can drink and how much sleep you,
Speaker 3: can get and how much sunlight you, can do and
Speaker 3: how much, breathing exercise and how much charity all that.
Speaker 3: Good stuff so set achievable goals each year to increase
Speaker 3: a little bit from the, previous year and you got
Speaker 3: to celebrate, that, progress right super important to set celebrate
Speaker 3: your progress because when you celebrate, your progress then you
Speaker 3: get more of. That, dopamine now some people have low
Speaker 3: dopamine in, their brain or they might have low, aceto
Speaker 3: cooline and my advice is to check. That out and
Speaker 3: there's actually. A test it's CALLED a qEEG, brain mapping
Speaker 3: and this test measures your. Brain waves it's a really
Speaker 3: cool test because there's, no radiation there's no, contrast fluid
Speaker 3: you don't have to sit in. Some tube you just
Speaker 3: sit down and wear this, little cap and the cap
Speaker 3: has an electrode's attached to all the different areas of,
Speaker 3: the brain and it measures your. Brain waves your alpha
Speaker 3: brain wave that's how you, normally are and it measures
Speaker 3: your beta. Brain wave that's when you're really studying and
Speaker 3: focusing and reading, and thinking or you're presenting and you're
Speaker 3: you know where you really gotta be. On point and
Speaker 3: then you have the theta that's when you're just kind.
Speaker 3: Of daydreaming you're in la. La land you're just kind
Speaker 3: of looking out. The window we're sitting outside listening to the.
Speaker 3: Birds chirp that's where a lot of creativity, comes from
Speaker 3: a lot of, good, ideas right that's in that beta.
Speaker 3: Brain wave and then you have. The delta that's when.
Speaker 3: You're sleeping that's when. You're resting that's when your brain
Speaker 3: needs to shut off, and relax. Calm down when the,
Speaker 3: brain's sleeping that's when we create this cleansing from these.
Speaker 3: Glial cells they're like the nurses of, the brain and
Speaker 3: they sweep out all the bad. Brain cells we. Need
Speaker 3: them we want to get rid of all that junk in.
Speaker 3: Our brain that happens when your delta brain waves. Are
Speaker 3: active so THIS q eeg brain mapping measures all your
Speaker 3: brain Waves is it's gonna literally. Tell us do you have?
Speaker 3: Low dopamine do you have low? Aceto colin it's gonna.
Speaker 3: Tell us do you? Have depression do you? Have anxiety
Speaker 3: it's gonna. Tell us do you have? Brain fog? Memory
Speaker 3: problems do you have a thyroid problem and? Testinal problems
Speaker 3: do you have trouble? Shifting tests do you have trouble?
Speaker 3: With motivation do you have trouble with balance or hearing
Speaker 3: Or visual do you have problems with heavy? Metal poisoning
Speaker 3: if you had, a concussion as you had a virus
Speaker 3: that's attacking. Your brain it literally picks. Up everything it's the.
Speaker 3: BEST test i, love it and it's super, Quick too
Speaker 3: and we're gonna give a gift to all. My listeners
Speaker 3: this test is normally six, hundred dollars but for the
Speaker 3: first seven people to call text or email you could
Speaker 3: GET the qEEG. Brain mapping instead of paying six, hundred
Speaker 3: dollars you only have to pay twenty. One dollars all
Speaker 3: you're gonna do is call text. Or email the number
Speaker 3: is six four six two two one sixty seven. Three
Speaker 3: eight the email is info at kaplinbraininbody. Dot com, just
Speaker 3: text call email and say you want the twenty one
Speaker 3: DOLLARS q eeg brain mapping from the. Radio show and
Speaker 3: if someone doesn't, pick up just leave a message or just,
Speaker 3: text us email us as long as you want in
Speaker 3: the first seven we'll make sure we get in touch.
Speaker 3: With you now there's another. Good test it's CALLED a
Speaker 3: vng OR a vog video oculography and measures your. Eye
Speaker 3: movements and it goes fast and slow and up and
Speaker 3: down and left and right and with a turn and
Speaker 3: in the dark and in, the light and, you know
Speaker 3: fast and slow and all these different types of. Movements
Speaker 3: there and they got infrared cameras and it measures the
Speaker 3: reaction time and the speed and. The sizes it's really. Cool,
Speaker 3: technology again, non invasive, no radiation no, contrast blowing. No
Speaker 3: tube you just got to sit in, this chair wear
Speaker 3: these little goggles and follow a. Red dot super. Super
Speaker 3: easy this test is going to tell us if there's
Speaker 3: any imbalances from right. To left and we see that
Speaker 3: a lot with, you KNOW add adhd or auto Or.
Speaker 3: Dementia parkinson's we see it a lot with stroke where,
Speaker 3: we get, you know one side of the brain. Effected
Speaker 3: turets so this is a really good test to see
Speaker 3: which areas are overactive and which areas. Are underactive, you
Speaker 3: know if, it's overactive we're gonna be more excited, and anxiety.
Speaker 3: Trouble sleeping the mind's racing.
Speaker 4: A million miles, per hour, you know heart's always beaten,
Speaker 4: so fast, always nervous, always worried, sometimes anger, Aggression even
Speaker 4: and it's also.
Speaker 3: Going to pick up if they're parts of the brain that,
Speaker 3: are underactive, you know, brain fog, you know lack, of
Speaker 3: motivation you know low, energy fatigue, you know really bad memory.
Speaker 3: And focus we can't. Think right so that's when the.
Speaker 3: Brain's underactive so the vg OR the vog is the
Speaker 3: best for picking up which areas are underactive and which,
Speaker 3: are overactive and the balances and functional disconnects and development
Speaker 3: mental delays and censory. Processing disorders THAT'S why i LOVE this.
Speaker 3: Vng test this test is also normally six, hundred dollars
Speaker 3: but for the first seven people to call text or
Speaker 3: email you can get that test for only twenty. One
Speaker 3: dollars the number to call our text is six four
Speaker 3: six two two one sixty seven three eight and the
Speaker 3: email is Info at Kaplinbrain and body. Dot com and
Speaker 3: the last test is a one on one with ME
Speaker 3: where i check out, your balance. YOUR alignment i listen to,
Speaker 3: your heart, your lungs, your gut check out your range.
Speaker 3: Of motion we check out. Your memory we go over
Speaker 3: all the. Old tests it takes about forty, five minutes
Speaker 3: go over, your DIAGNOSIS your, uh prognosis, my recommendations and
Speaker 3: then it's up to you whether you want to follow
Speaker 3: through with. Or not but you get a lot of.
Speaker 3: Valuable information even if you have, blood work we'll go
Speaker 3: OVER that MRIs. Cat scans we do it all, all
Speaker 3: right normally six. Hundred dollars the first seven people get
Speaker 3: it for only twenty. One dollars the number is six
Speaker 3: four six two two, one six having three eight or
Speaker 3: email Info At caplinbrain andbody dot com and you can get.
Speaker 3: All three you can do each of the three tests
Speaker 3: just when you TEXT say i want all three for
Speaker 3: twenty one, dollars each and you can do all the
Speaker 3: same day as long as we got room. For you
Speaker 3: if you really like, the show you're interested in learning
Speaker 3: about more of, our practices you can go to my
Speaker 3: website kaplindc. Dot com we have Offices In new Jersey
Speaker 3: And New. York city we do a lot of Virtual
Speaker 3: over Zoom or FaceTime, or WhatsApp whatever's convenient, for you
Speaker 3: so don't even have to. Be local so if you
Speaker 3: have family members or friends that, want to, you know
Speaker 3: get a consult, with me they could do the twenty
Speaker 3: one dollars evail. With me you could even do it
Speaker 3: online virtually, as well, all right so take advantage. Of
Speaker 3: that if you want to get, my book you can Go.
Speaker 3: On amazon It's called boost Your. Brain Power brain power is.
Speaker 3: One word boost your brain power a guide to improving
Speaker 3: your memory. And focus if you're on, social media We
Speaker 3: Are Facebook caplin Brain. And body we have a, YouTube
Speaker 3: Channel caplin Brain. And body we're on TikTok At Doctor
Speaker 3: eric Kaplan and I'm On Instagram Kaplin. Brain body so,
Speaker 3: follow us, like, us subscribe comment to all that, good stuff,
Speaker 3: get notifications. Support us we love you guys because we
Speaker 3: want you to, function better, feel better and live a.
Speaker 3: Better life this Is Doctor eric kaplan and you just
Speaker 3: listen to boost Your. Brain power see you.
Speaker 2: Next week if you want to improve your, brain function help, with, memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance,
Speaker 2: vision headaches, brain fog, weight loss or simply want to
Speaker 2: maximize your human potential and prevent future diseases that this
Speaker 2: is the show. For you don't mis boost your brain
Speaker 2: power With Doctor eric kaplan and you will, learn, natural
Speaker 2: integrative and holistic approaches to modern day medical problems Such,
Speaker 2: As alzheimer's, parkinson's, stroke autism, add concussion, autoimmune, diseases, insomnia, fibromyalgia,
Speaker 2: vertigo migraines four, POSTURE, pain tbi skin and. Digestive Problems
Speaker 2: doctor kaplan is most famous for getting to the root
Speaker 2: cause of a wide variety of brain and, health conditions
Speaker 2: rather than treating symptoms with traditional medicines and. Risky surgeries
Speaker 2: to Contact, doctor kaplan you could call his team at
Speaker 2: two oh one two six one two one five zero
Speaker 2: or visit his website at kaplandc. Dot com the preceding
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