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 00:00:09.560 --> 00:00:14.480 Hello, and welcome to boost your brain power. I'm your host, 5 00:00:14.640 --> 00:00:18.920 doctor Eric Kaplan. We're going to talk about the three 6 00:00:19.600 --> 00:00:26.440 most important ways to improve your memory to prevent dementia 7 00:00:26.760 --> 00:00:30.920 and Alzheimer's. Now, before I even get started on the 8 00:00:30.920 --> 00:00:34.960 top three ways, the language we use is very important. 9 00:00:35.240 --> 00:00:39.240 So don't go saying, oh, I want to prevent dementia 10 00:00:39.799 --> 00:00:44.759 or prevent Alzheimer's or everybody in my family as Alzheimer's. 11 00:00:44.759 --> 00:00:47.000 I want to make sure I don't get it. You 12 00:00:47.039 --> 00:00:49.399 don't want to speak like that and put the disease 13 00:00:49.560 --> 00:00:53.000 in the universe. What you want to do is say, hey, 14 00:00:53.039 --> 00:00:57.200 doctor Caplan, I want to improve my memory. I want 15 00:00:57.240 --> 00:00:59.719 to boost my brain power. I want to get more 16 00:01:00.039 --> 00:01:04.319 oxygen and more blood flow into my neurons. I want 17 00:01:04.359 --> 00:01:09.560 to produce more ATP in mitochondri, have more energy, better focus. 18 00:01:11.079 --> 00:01:13.920 So talk about it in a positive way. Don't use 19 00:01:13.959 --> 00:01:17.400 the negative words. Don't say oh, I don't want to 20 00:01:17.400 --> 00:01:21.400 get COVID. Say I want to make my immune system stronger. 21 00:01:22.840 --> 00:01:26.640 You say, oh, you know, I don't want my eyes 22 00:01:26.719 --> 00:01:29.719 to get bad as I get older. Say I want 23 00:01:29.799 --> 00:01:34.319 to improve my vision. Say things in a positive way, 24 00:01:34.400 --> 00:01:37.280 and then your brain gets wired that way. To improve 25 00:01:37.319 --> 00:01:42.159 your vision, to improve your memory, to improve your energy. 26 00:01:42.799 --> 00:01:45.599 Don't say, oh, you know I have all these aches 27 00:01:45.640 --> 00:01:49.280 and pains, I'm just getting older. Say I want my 28 00:01:49.439 --> 00:01:53.120 body to opt to feel at optimal levels. I want 29 00:01:53.159 --> 00:01:57.200 to increase my strength, increase my flexibility, increase my endurance. 30 00:01:57.920 --> 00:02:01.239 So talk about things in a positive way. All right, 31 00:02:01.280 --> 00:02:05.719 So first, the top three ways to improve your memory. 32 00:02:06.319 --> 00:02:10.080 Number one is novelty. You have to do new things. 33 00:02:10.599 --> 00:02:14.000 I can't stress this enough. People get stuck in a 34 00:02:14.080 --> 00:02:17.240 rut where they're doing the same thing every week. If 35 00:02:17.240 --> 00:02:20.240 you do the same thing every week, your brain gets 36 00:02:20.280 --> 00:02:23.680 worse and worse. If you do new things every day, 37 00:02:24.039 --> 00:02:28.280 your brain gets stronger and stronger. Right, So you could 38 00:02:28.319 --> 00:02:32.080 take a new class, right, take a language class. Oh, 39 00:02:32.080 --> 00:02:36.000 I want to learn how to speak Mandarin or an instrument. 40 00:02:36.039 --> 00:02:38.879 I want to learn how to play the piano, or 41 00:02:39.319 --> 00:02:43.680 take a tango lesson with your spouse. So it's fun. 42 00:02:44.439 --> 00:02:47.960 You're learning something new, You're being social, getting out of 43 00:02:48.000 --> 00:02:52.000 the house, getting some exercise, good for your cardiovascular function. 44 00:02:52.599 --> 00:02:56.120 It's a no brainer. So start taking classes, join a 45 00:02:56.159 --> 00:03:00.919 book club, you know. Stop just going to work, eating dinner, 46 00:03:01.319 --> 00:03:06.520 watching TV. That's the worst thing for your brain. After dinner. 47 00:03:06.680 --> 00:03:08.199 What you want to do is go for a walk. 48 00:03:09.240 --> 00:03:10.919 You know a lot of people they eat dinner and 49 00:03:10.919 --> 00:03:12.639 then they go straight to the couch and wonder why 50 00:03:12.680 --> 00:03:18.560 they're so tired after dinner. Go outside and watch the sunset, 51 00:03:19.120 --> 00:03:23.159 get some exercise, get some oxygen. That's very important to do, 52 00:03:24.080 --> 00:03:27.520 all right, So novelties, new things. Now. Obviously you're not 53 00:03:27.520 --> 00:03:29.680 going to learn a new language every night, but do 54 00:03:29.800 --> 00:03:33.719 something new every single day. I don't care. You know, 55 00:03:33.919 --> 00:03:37.319 try a new game. Oh I've never tried sudoku, or 56 00:03:37.319 --> 00:03:40.000 I've never tried the word all or I've never done 57 00:03:40.039 --> 00:03:43.319 a crossword puzzle, or I've never played chess, or you know, 58 00:03:43.439 --> 00:03:46.319 do something that you've never done. I don't care. If 59 00:03:46.360 --> 00:03:50.919 it's just playing solitaire cards, something that you've never done. 60 00:03:51.439 --> 00:03:54.599 Learn how to put up a shelf, you know, maybe 61 00:03:54.639 --> 00:03:59.120 something productive. Learn how to filter water, Learn how to 62 00:03:59.199 --> 00:04:02.360 make a fire, Learn how to change a tire, learn 63 00:04:02.439 --> 00:04:05.439 how to put a desk together, learn how to garden, 64 00:04:06.240 --> 00:04:09.120 you know, learn something new, and something that's going to 65 00:04:09.159 --> 00:04:12.960 benefit you, or just do something new. Brush your teeth 66 00:04:12.960 --> 00:04:18.040 with your left hand, something you've never done before. Try 67 00:04:18.079 --> 00:04:21.759 and take a pen with your feet and sign your name. 68 00:04:22.360 --> 00:04:26.040 That's something you've never done before. You know, take your 69 00:04:26.720 --> 00:04:33.040 left shoe off and walk backwards while you know saying 70 00:04:33.160 --> 00:04:37.759 the alphabet backwards. It's just something different, something you've never 71 00:04:37.920 --> 00:04:41.600 done before. I got millions of exercises. So when patients 72 00:04:41.639 --> 00:04:44.680 come to my office, either in New Jersey, New York, 73 00:04:44.800 --> 00:04:47.399 or where we do our virtual visits, we give them 74 00:04:47.519 --> 00:04:52.240 neurologic exercises, new things that they've never done to boost 75 00:04:52.319 --> 00:04:56.720 their brain power, to increase function of their nervous system. 76 00:04:56.759 --> 00:05:00.720 It's called neuroplasticity. You can actually rewi your brain to 77 00:05:00.759 --> 00:05:05.759 make your brain stronger. I'm like a physical therapist, but 78 00:05:05.879 --> 00:05:10.040 for the brain. So instead of doing bicep curls, we're 79 00:05:10.040 --> 00:05:14.639 doing brain exercises. And the cool thing is that when 80 00:05:14.639 --> 00:05:17.800 you do new exercises, your brain gets stronger and stronger. 81 00:05:18.079 --> 00:05:19.959 And I recommend doing the same thing at the gym. 82 00:05:20.319 --> 00:05:23.920 Always do new exercises, you know, don't always do the 83 00:05:23.959 --> 00:05:27.079 same thing. Oh, Monday, I'm gonna do chest and Tuesday 84 00:05:27.199 --> 00:05:30.240 I do legs, and you know, Thursday I do cardio 85 00:05:30.399 --> 00:05:34.480 and Friday, you know I take jiu jitsu. Like change 86 00:05:34.480 --> 00:05:37.560 it up. Don't always do the same thing every week. 87 00:05:38.240 --> 00:05:41.959 You got to change it up. Do new things. Novelty 88 00:05:42.560 --> 00:05:47.839 is the most important thing to improving your memory. Challenge yourself. 89 00:05:48.240 --> 00:05:51.360 You gotta think outside the box. I don't care what 90 00:05:51.399 --> 00:05:54.120 it is. Learn how to sculpt, learn how to paint, 91 00:05:54.360 --> 00:05:57.639 learn how to sew, learn how to crochet, learn how 92 00:05:57.680 --> 00:06:00.959 to cook. Just do something out of your comfort zone, 93 00:06:01.480 --> 00:06:05.560 something new, every single day for the rest of your life. 94 00:06:05.879 --> 00:06:08.800 If you want to improve your memory, I want to 95 00:06:08.800 --> 00:06:13.399 improve my memory, so I gotta do new things every day. Okay. 96 00:06:14.319 --> 00:06:21.680 Number two, the most important thing to improve memory is 97 00:06:22.519 --> 00:06:27.560 fuel delivery. There's four ways for fuel delivery. Number one 98 00:06:27.680 --> 00:06:30.560 is your food. Your brain needs nutrients, and the way 99 00:06:30.600 --> 00:06:33.360 it gets us nutrients is to eat each color of 100 00:06:33.360 --> 00:06:38.399 the rainbow, something that's red, orange, yellow, green, blue, and purple, 101 00:06:39.000 --> 00:06:45.040 every single day. Do not take multivitamins. Your brain doesn't 102 00:06:45.079 --> 00:06:49.279 want multivinins. Your brain doesn't want all these vitamins. You know, 103 00:06:49.680 --> 00:06:52.439 I'm so sick of people being on ten vitamins and 104 00:06:52.480 --> 00:06:56.160 thinking that's healthy. It's not healthy. Your brain needs food, 105 00:06:56.319 --> 00:07:00.279 real food sent the Jetsons where our pills are our food, 106 00:07:00.759 --> 00:07:04.480 eat from nature the way we've always done it. Most 107 00:07:04.519 --> 00:07:08.839 of these pills are full of impurities, contaminants, fillers, even 108 00:07:08.920 --> 00:07:13.560 sugar and food dyes and toxins. Stop taking all these pills. 109 00:07:14.160 --> 00:07:16.319 Most of them are really bad. It's not just the 110 00:07:16.360 --> 00:07:19.560 medicine that's dangerous. The vitamins and the supplements and the 111 00:07:19.600 --> 00:07:22.279 herbs and all this stuff can be very dangerous if 112 00:07:22.319 --> 00:07:26.399 you don't know what you're doing. You don't just take 113 00:07:26.480 --> 00:07:30.199 stuff for because it's a multi vitamin, and I don't 114 00:07:30.279 --> 00:07:33.560 take stuff for sleep, and stuff for digestion and stuff 115 00:07:33.600 --> 00:07:37.800 for your brain. Doesn't work like that. If there are 116 00:07:37.839 --> 00:07:40.759 pills that solved all these problems, everyone would just take 117 00:07:40.759 --> 00:07:44.240 it and no one would have these problems. There's no 118 00:07:44.399 --> 00:07:47.279 pill that's going to cure your disease. I hate to 119 00:07:47.319 --> 00:07:51.480 break it to you. You gotta do the work right, 120 00:07:51.839 --> 00:07:54.720 and part of that work is just eating a nutritious diet, 121 00:07:55.040 --> 00:07:56.959 which is all the colors of the rainbow. That's it. 122 00:07:56.959 --> 00:07:59.560 It's that simple. Don't complicate it. You don't have to 123 00:07:59.560 --> 00:08:02.160 do pass, you don't have to do keto, you don't 124 00:08:02.199 --> 00:08:04.600 have to do atkins. You don't have to be a vegan, 125 00:08:04.879 --> 00:08:08.519 you don't have to do it a carnivore diet. Keep 126 00:08:08.560 --> 00:08:12.279 it simple, you don't have to count calories, you don't 127 00:08:12.279 --> 00:08:15.720 have to do weight watchers. Don't take ozembic and all 128 00:08:15.759 --> 00:08:21.399 these pills. You know, these pills, these diabetes medications that 129 00:08:21.480 --> 00:08:24.560 people are taking to lose weight are very dangerous. What 130 00:08:24.600 --> 00:08:26.480 they don't tell you is that when you lose weight 131 00:08:26.920 --> 00:08:33.440 the natural way through just proper nutrition, stress reduction, intermittent fasting, 132 00:08:34.480 --> 00:08:38.039 drinking water before your meal, not having any of the 133 00:08:38.200 --> 00:08:41.879 white foods. So if you just do it the natural way, 134 00:08:42.159 --> 00:08:46.679 you know, through diet and exercise, you lose eighty percent 135 00:08:48.240 --> 00:08:53.399 bat and twenty percent muscle. You do it the right 136 00:08:53.399 --> 00:09:01.840 way through nutrition and exercise, you lose eighty percent fat muscle. 137 00:09:02.279 --> 00:09:05.559 If you do it through the medication mic gozembic and 138 00:09:05.559 --> 00:09:10.200 the diabetes medication, you lose eighty percent muscle and twenty 139 00:09:10.279 --> 00:09:15.279 percent fat. So you're actually just becoming weaker. Your bones 140 00:09:15.279 --> 00:09:18.240 are becoming weaker, your muscles are becoming weaker. Your heart's 141 00:09:18.240 --> 00:09:22.399 a muscle. Your heart's becoming weaker. You're intestine your gastrointestino's 142 00:09:22.399 --> 00:09:27.000 track around muscles. Your gi system all becomes weaker, your 143 00:09:27.039 --> 00:09:31.080 brain becomes weaker. Stop taking that medication. It's dangerous. They 144 00:09:31.080 --> 00:09:34.639 don't tell you that. It might feel good, you might 145 00:09:34.679 --> 00:09:39.080 lose weight, might look good, but internally it's destroying you, 146 00:09:40.480 --> 00:09:44.200 all right. So all you have to do is eat 147 00:09:44.240 --> 00:09:47.720 the colors of the rainbow and avoid the white foods. 148 00:09:48.120 --> 00:09:52.519 The sugar, the bread, the flour, the noodles, the rice, 149 00:09:52.559 --> 00:09:56.960 the potatoes, the crackers, the oatmeal, the cereal, the dairy, 150 00:09:57.399 --> 00:10:02.159 the cream, cheese, the yogurt, the sour cream, all the 151 00:10:02.200 --> 00:10:05.679 white foods. Avoid the white foods and eat all the 152 00:10:05.720 --> 00:10:09.559 colorful foods. That's your food for part of your four 153 00:10:09.639 --> 00:10:12.879 parts of the fuel delivery. The second part of fuel 154 00:10:13.000 --> 00:10:18.240 delivery is oxygen. Oxygen. It's free. You just got to 155 00:10:18.240 --> 00:10:21.840 go outside. Being inside so much, you got to get 156 00:10:21.879 --> 00:10:25.360 outside and move your body. That's how you get more oxygen. 157 00:10:26.279 --> 00:10:31.240 Go near trees. One tree gives enough oxygen for five people. 158 00:10:31.679 --> 00:10:35.320 So be as much in nature as possible. Go to 159 00:10:35.440 --> 00:10:38.879 the forest, Go to the woods, go to the jungle, 160 00:10:39.120 --> 00:10:41.840 go to the parks, go where all the trees are 161 00:10:42.080 --> 00:10:46.320 and start doing some breathing exercise. The best breathing exercise 162 00:10:46.399 --> 00:10:50.320 to increase your oxygen levels is to inhale for four seconds, 163 00:10:50.559 --> 00:10:55.440 hold your breath for seven seconds, and exhale for eight seconds. 164 00:10:56.480 --> 00:11:00.559 When you inhale, push your diaphragm down and out, and 165 00:11:00.639 --> 00:11:05.919 when you x bring it up and in. Make sure 166 00:11:05.960 --> 00:11:08.960 you focus on your posture. It's harder to breathe when 167 00:11:09.000 --> 00:11:12.759 your shoulders are rolled in and your chin is down 168 00:11:12.799 --> 00:11:16.600 towards your chest, so keep your chin up and your 169 00:11:16.600 --> 00:11:20.440 shoulders back and breathe from your diaphragm, not from your 170 00:11:20.440 --> 00:11:24.320 neck and shoulders. That's the proper way to breathe. And 171 00:11:24.480 --> 00:11:28.240 do this outside in an area where there's lots of trees. 172 00:11:28.759 --> 00:11:33.440 Inside there are certain plants you could get to purify 173 00:11:33.559 --> 00:11:37.879 your air and to increase your oxygen levels inside your 174 00:11:37.960 --> 00:11:43.440 house or apartment. The four most oxygen producing plants are 175 00:11:43.799 --> 00:11:49.759 money plants, snake plants, spider plants, and aloba plants, so 176 00:11:49.840 --> 00:11:52.720 you can have those and keep them together. Plants are social, 177 00:11:52.759 --> 00:11:55.759 so they like to be around other plants as well. 178 00:11:57.080 --> 00:12:03.879 The third most important thing for fuel delivery is the sun, 179 00:12:04.360 --> 00:12:09.960 so you got to go outside twenty minutes a day minimum. 180 00:12:10.000 --> 00:12:14.399 Try and do ten minutes at least sunrise ten minutes sunset, 181 00:12:15.080 --> 00:12:17.360 and you get an extra ten in the middle of 182 00:12:17.360 --> 00:12:20.039 the day where the sun's strongest. So just try and 183 00:12:20.080 --> 00:12:23.559 get that extra ten minutes as well. But minimum everybody 184 00:12:23.600 --> 00:12:27.720 could do this ten minutes sunrise, ten minutes sunset, and 185 00:12:27.759 --> 00:12:29.519 if you can do it in the middle of the day, 186 00:12:29.960 --> 00:12:32.960 that's the best time to get your sunlight. Roll up 187 00:12:32.960 --> 00:12:35.440 your sleeves, take off your glasses. The sun has to 188 00:12:35.440 --> 00:12:39.919 touch the eyes, all right. The fourth is water. You're 189 00:12:39.919 --> 00:12:42.879 supposed to drink half your body weight in ounces, so 190 00:12:42.919 --> 00:12:44.360 if you weigh one hundred and twenty pounds, you got 191 00:12:44.440 --> 00:12:47.279 to drink sixty ounces, and you want to drink it 192 00:12:47.360 --> 00:12:49.679 first thing in the morning, a half hour before breakfast, 193 00:12:49.759 --> 00:12:52.600 a half hour before lunch, half hour before dinner, and 194 00:12:52.639 --> 00:12:54.679 then at night. You always want to drink your water 195 00:12:54.759 --> 00:12:57.799 on an empty stomach. You want to put some salt 196 00:12:57.799 --> 00:12:59.919 in their Celtic salt is good, or pink a Maley 197 00:13:00.159 --> 00:13:03.480 salt and then squeeze some lemon for flavor. But always 198 00:13:03.519 --> 00:13:06.559 drink on an empty stomach, don't drink with food, and 199 00:13:06.600 --> 00:13:08.799 then add the salt to help with the absorption, because 200 00:13:08.799 --> 00:13:11.840 you don't want to just drink water and then pee 201 00:13:11.879 --> 00:13:13.399 it out, so we need to absorb it. So that's 202 00:13:13.440 --> 00:13:16.639 why you add the salt. Those are the four ways 203 00:13:17.080 --> 00:13:23.200 to increase fuel delivery to your brain. And the last 204 00:13:23.399 --> 00:13:30.480 important thing to improve brain function is activations. Making your 205 00:13:30.480 --> 00:13:34.200 brain work. So try and memorize. Stop using Google and YouTube. 206 00:13:34.399 --> 00:13:40.120 Memorize phone numbers, Memorize your grocery lists, memorize directions, memorize addresses, 207 00:13:40.200 --> 00:13:44.840 memorize names. Challenge yourself, don't look it up, make your 208 00:13:44.879 --> 00:13:48.360 brain work. Do it the hard way, all right, don't 209 00:13:48.399 --> 00:13:50.240 take the easy way out. If you want your brain 210 00:13:50.559 --> 00:13:53.639 to improve memory, you got to challenge it. So those 211 00:13:53.639 --> 00:13:57.360 are the three most important ways to improve your memory. 212 00:13:58.039 --> 00:14:02.159 You function better, feel better, and live a better life. 213 00:14:02.679 --> 00:14:06.440 This is doctor Eric Kaplan. You're listening to boost your 214 00:14:06.440 --> 00:14:07.159 brain power. 215 00:14:08.960 --> 00:14:12.480 Don't miss boost your brain power with doctor Eric Kaplan 216 00:14:12.679 --> 00:14:15.639 every Saturday from two pm to three pm to learn 217 00:14:15.679 --> 00:14:19.200 the secrets of how to optimize your brain function. You 218 00:14:19.200 --> 00:14:25.799 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 219 00:14:25.919 --> 00:14:29.600 and strength by following the science and research that doctor 220 00:14:29.679 --> 00:14:32.799 Caplan will be sharing with his audience. Join the adventure 221 00:14:32.840 --> 00:14:35.759 of discovering how to help the brain and body in 222 00:14:35.799 --> 00:14:38.600 a natural way while having fun at the same time. 223 00:14:38.919 --> 00:14:41.600 Listen to boost your brain power. If you want to 224 00:14:41.720 --> 00:14:45.360 function better, feel better, and enjoy the quality of life 225 00:14:45.559 --> 00:14:48.480 you deserve, call two oh one two six ' one 226 00:14:48.679 --> 00:14:53.080 two one five zero or email info at Kaplan brainanbody 227 00:14:53.159 --> 00:14:55.919 dot com if you're interested in a free ten minute 228 00:14:55.919 --> 00:15:00.440 consultation with doctor Caplan, or visit kaplandc dot com for 229 00:15:00.559 --> 00:15:01.279 more information. 230 00:15:04.159 --> 00:15:10.399 Function better, feel better, and live a better life. This 231 00:15:10.759 --> 00:15:15.320 is doctor Eric Kaplan, and you're listening to boost your 232 00:15:15.360 --> 00:15:20.120 brain power. We're going to talk about ways to reduce 233 00:15:20.480 --> 00:15:26.639 anxiety and stress. This is an epidemic right now. I've 234 00:15:26.679 --> 00:15:30.879 never seen so much anxiety in my offices in New Jersey, 235 00:15:31.000 --> 00:15:35.320 New York. Virtually all around the world people are anxious, 236 00:15:35.360 --> 00:15:40.919 but especially in the Tri state area New York, New Jersey, Connecticut, Pennsylvania. 237 00:15:41.080 --> 00:15:44.600 A lot of stress up here in the Northeast. There's 238 00:15:44.720 --> 00:15:49.679 a lot of people that have increased cortisol levels, increase 239 00:15:49.879 --> 00:15:54.600 a dreamal gland function, they have Taca cardi. Their heart's 240 00:15:54.639 --> 00:15:58.240 beaten so fast, they're getting panicked, they worry so much, 241 00:15:58.320 --> 00:16:02.039 they get ADHD. Mind's raising a million miles an hour. 242 00:16:02.120 --> 00:16:05.720 There's so much sleep app Now people can't even rest 243 00:16:05.759 --> 00:16:10.559 at night. We gotta calm down the brains. The brain's overactive. 244 00:16:11.720 --> 00:16:16.519 Just like you would train a muscle that is weak, 245 00:16:17.240 --> 00:16:22.519 you would exercise it by doing weightlifting exercises. You could 246 00:16:22.559 --> 00:16:28.519 actually strengthen weak areas of your brain. By doing brain exercises, 247 00:16:28.879 --> 00:16:34.600 it's called neuroplasticity. You can actually rewire your brain. We 248 00:16:34.840 --> 00:16:37.759 need to do this every day. People brush their teeth 249 00:16:37.879 --> 00:16:42.120 every day, they wash their hands every day, they shower 250 00:16:42.320 --> 00:16:47.440 every day, but they don't do brain exercises every day. 251 00:16:47.759 --> 00:16:51.080 We need to change that because there's nothing more important 252 00:16:51.559 --> 00:16:54.120 than your brain. And if you want to reduce stress 253 00:16:54.440 --> 00:16:59.039 and anxiety, you have to activate your brain, specifically a 254 00:16:59.080 --> 00:17:02.879 part of your brain called your parasympathetic nervous system. If 255 00:17:02.919 --> 00:17:06.119 you have a lot of anxiety and panic and worry 256 00:17:06.400 --> 00:17:10.759 and stress, you can have what's called increase sympathetic tone, 257 00:17:11.160 --> 00:17:14.400 where the brain is in the fight or flight mode, 258 00:17:14.759 --> 00:17:17.359 the stress mode, and we want to get it into 259 00:17:17.400 --> 00:17:21.119 more relaxed rest and digest So people who have trouble 260 00:17:21.119 --> 00:17:28.960 with sleep, digestion, menstruation, bladder function, respiration circulation, all thosations, 261 00:17:29.839 --> 00:17:32.960 they usually have an issue with their autonomic nervous system. 262 00:17:33.400 --> 00:17:36.880 And there's four nerves that will relax your nervous system 263 00:17:36.920 --> 00:17:39.240 and get you out of stress. Number one has to 264 00:17:39.240 --> 00:17:41.599 do with the eyes, Number two has to do with 265 00:17:41.680 --> 00:17:45.160 the face, Number three has to do with the tongue, 266 00:17:45.200 --> 00:17:48.559 and number four is called your vagus nerve. There are 267 00:17:48.640 --> 00:17:50.880 ways to stimulate the vegus nerve that you could do 268 00:17:50.920 --> 00:17:57.000 at home. For example, gargling really loud will increase sympathetic 269 00:17:57.519 --> 00:18:03.599 will increase the parasympathetic nervous cessm, thereby inhibiting the sympathetic 270 00:18:03.640 --> 00:18:07.119 nervous system and getting you out of stress mode. And 271 00:18:07.200 --> 00:18:10.759 what you would do is gargle really intensely loud, wake 272 00:18:10.880 --> 00:18:14.880 up your neighbors, and you do it for thirty seconds minimum, 273 00:18:14.920 --> 00:18:18.160 three times a day. I like to do it just 274 00:18:18.200 --> 00:18:21.000 part of my routine. When I brush my teeth, I 275 00:18:21.039 --> 00:18:22.960 do the gargling. When I'm in the shower, I do 276 00:18:23.000 --> 00:18:25.519 the gargling. When I'm brushing my teeth a night, I 277 00:18:25.559 --> 00:18:27.759 do the gargling. So it's not even an added part 278 00:18:27.759 --> 00:18:30.759 of my day, It's just part of my daily routine. 279 00:18:30.799 --> 00:18:32.799 You gotta get in these good habits, and you gotta 280 00:18:32.839 --> 00:18:35.880 do it for twenty one straight days for your brain 281 00:18:35.960 --> 00:18:39.799 to get rewired and for these signals to actually change 282 00:18:39.799 --> 00:18:43.960 in a good way. Another thing that might activate your 283 00:18:44.079 --> 00:18:47.519 vagus nerve is the gag reflex. But if you have 284 00:18:47.519 --> 00:18:51.759 a history of eating disorder bolimia, even at a rexia, 285 00:18:51.880 --> 00:18:55.599 anything like that, do not do this. But the gag 286 00:18:55.680 --> 00:18:58.680 reflex has been proven through neuroscience, and all doctors learn 287 00:18:58.799 --> 00:19:03.720 this in school that the gag reaflets elicits these crane 288 00:19:03.799 --> 00:19:05.880 nerves nine and ten which are linked to this power 289 00:19:05.920 --> 00:19:09.839 sympathetic nervous system. This isn't rocket science, this is neurology 290 00:19:09.880 --> 00:19:12.200 one on one. But we just got to use the 291 00:19:12.279 --> 00:19:16.160 knowledge we have to stimulate these weak areas of the brain. 292 00:19:17.119 --> 00:19:19.519 So that gets you out of stress mode. So if 293 00:19:19.519 --> 00:19:23.160 you have stress mode, you could gargle, you could gag. 294 00:19:23.240 --> 00:19:26.000 You can just even do a nice big swallow, get 295 00:19:26.000 --> 00:19:29.799 a bunch of salive on your tongue and a big swallow, 296 00:19:29.920 --> 00:19:32.519 so you hear a sound there, and that means you're 297 00:19:32.640 --> 00:19:36.200 activating those nerves. What's going to relax your nervous system. 298 00:19:37.759 --> 00:19:41.279 Another thing that will calm your nervous system down, especially 299 00:19:41.319 --> 00:19:44.000 if your your heart's beating really fast and you get 300 00:19:44.039 --> 00:19:47.240 a little worried and panic is cold water on the face. 301 00:19:47.759 --> 00:19:51.160 Splash your face with cold water, and that's another way 302 00:19:51.279 --> 00:19:55.160 to relax your nervous system. Because you're overheated, you're on fire. 303 00:19:55.240 --> 00:19:57.960 We gotta cool you down. Cold water on the face. 304 00:19:58.359 --> 00:20:02.640 The neruroscience has showed up bucket of cold water. Ice 305 00:20:02.720 --> 00:20:07.559 water fifty degrees fahrenheit will actually bring down tachycardia, which 306 00:20:07.599 --> 00:20:10.000 is an increase in pulse rate. If you can feel 307 00:20:10.000 --> 00:20:13.000 your heart beating really fast, it's time for cold water 308 00:20:13.400 --> 00:20:18.599 on your face. These are neurologic exercises to rewire your 309 00:20:18.640 --> 00:20:23.400 brain to increase input into your parasympathetic nervous system, which 310 00:20:23.440 --> 00:20:26.480 is going to relax your brain and get you out 311 00:20:26.519 --> 00:20:31.680 of stress mode, thereby decreasing cortisol and increasing energy and 312 00:20:31.720 --> 00:20:36.000 making your sleep more efficient. Now, other things that can 313 00:20:36.039 --> 00:20:40.880 help with anxiety is intermittent fasting. And what intermittent fasting 314 00:20:41.000 --> 00:20:44.079 is is where you eat from ten am to six 315 00:20:44.200 --> 00:20:46.799 pm because you don't want to eat at night. You 316 00:20:46.799 --> 00:20:49.160 want at least four hours from your last meal to 317 00:20:49.200 --> 00:20:51.720 your bedtime. So if you eat from ten am to 318 00:20:51.759 --> 00:20:54.680 six pm and you go to bed at ten pm, 319 00:20:54.720 --> 00:20:57.880 that's perfect because you're not eating from six pm to 320 00:20:58.079 --> 00:21:01.960 ten pmner mint and fasting where you only eat eight 321 00:21:02.000 --> 00:21:05.559 hours during the day and you fast sixteen hours during 322 00:21:05.599 --> 00:21:11.640 the night. Now also intermittent fasting should be electronics, meaning 323 00:21:11.839 --> 00:21:15.799 after six pm, go outside for walk after dinner. It's 324 00:21:15.839 --> 00:21:18.839 always good to go outside for walk after dinner. Don't 325 00:21:18.839 --> 00:21:21.279 go sitting on the couch watching TV. That's the worst 326 00:21:21.319 --> 00:21:24.000 thing you could do for your health. After dinner, you 327 00:21:24.119 --> 00:21:26.799 go outside, go for a nice walk. I don't care 328 00:21:26.839 --> 00:21:29.119 if it's just a walk around the block one time, 329 00:21:29.519 --> 00:21:34.039 but that aids with digestion, helps with energy. You go outside, 330 00:21:34.119 --> 00:21:37.200 so your brain seeds that the sun's going down and 331 00:21:37.240 --> 00:21:41.839 it's time to relax and chill. And it's gonna increase melatonin. 332 00:21:41.920 --> 00:21:45.480 It's gonna decrease cordosol. But if it's eight o'clock at night, 333 00:21:45.759 --> 00:21:49.039 you're eating dinner, the TV's on, the computers on, you're 334 00:21:49.039 --> 00:21:52.599 looking at your cell phone, the iPads on, all the 335 00:21:52.680 --> 00:21:56.279 lights are bright. Your brain is gonna increase cordosol, which 336 00:21:56.279 --> 00:21:59.960 we don't want. It's gonna increase stress, which we don't want. 337 00:22:00.039 --> 00:22:02.960 It's gonna increase anxiety. It's gonna mess with your sleep, 338 00:22:03.000 --> 00:22:06.039 it's gonna take away your energy. Don't do it, so 339 00:22:06.200 --> 00:22:10.799 start turning off all the electronics after six pm. We 340 00:22:10.839 --> 00:22:13.559 don't want you to have food after six pm, and 341 00:22:13.640 --> 00:22:16.400 we don't want you to have electronics after six pm. 342 00:22:16.559 --> 00:22:19.640 And even when you do go inside and you want 343 00:22:19.640 --> 00:22:22.200 to read a book or something, dim the lights so 344 00:22:22.240 --> 00:22:24.480 they're not so bright. And as the hours go on, 345 00:22:24.599 --> 00:22:27.799 seven o'clock, dim them more, eight o'clock dim them more, 346 00:22:27.839 --> 00:22:30.599 and nine o'clock almost all the way down. Ten o'clock 347 00:22:31.000 --> 00:22:34.119 all the lights out. Bedtime. And you don't want to 348 00:22:34.119 --> 00:22:37.000 have any electronics in your bedroom, nothing plugged in, no 349 00:22:37.160 --> 00:22:39.599 Wi Fi. Turn off your Wi Fi, turn off your 350 00:22:39.640 --> 00:22:43.440 five G, turn off your data. Don't have any electronics 351 00:22:43.519 --> 00:22:46.400 in there. Unplug everything, not only in your room, but 352 00:22:46.440 --> 00:22:48.519 whatever your Your head is on the other side of 353 00:22:48.559 --> 00:22:51.960 the room too, So we don't want any power, any electricity. 354 00:22:52.480 --> 00:22:55.400 Turn it all off. Keep everything as far away from 355 00:22:55.480 --> 00:22:57.440 you as possible if you if you have if you 356 00:22:57.440 --> 00:23:00.279 can keep your cell phone outside of your room. If 357 00:23:00.319 --> 00:23:01.799 you need it for an alarm clock, just put it 358 00:23:01.839 --> 00:23:04.319 on the opposite side of the room as far away 359 00:23:04.319 --> 00:23:07.559 from you as possible. Minimum you want six feet away 360 00:23:07.559 --> 00:23:11.400 from you during the day. Minimum you want six inches 361 00:23:11.440 --> 00:23:13.839 away from you, but during night, we want six feet 362 00:23:13.960 --> 00:23:18.200 away from you for your cell phones. There. Okay, So 363 00:23:18.319 --> 00:23:23.160 the other thing that's important is the stressful environment. Right, 364 00:23:23.200 --> 00:23:25.839 So if you're around friends that stress you out, they're 365 00:23:25.839 --> 00:23:31.480 always complaining, if your family's always criticizing you. You know, 366 00:23:31.599 --> 00:23:36.119 if your people at your job are so mean to you, 367 00:23:36.119 --> 00:23:37.759 you got to change your environment. You might have to 368 00:23:37.839 --> 00:23:40.200 quit your job, you might have to break up with somebody, 369 00:23:40.200 --> 00:23:42.519 you might have to stop hanging out with a friend. 370 00:23:42.559 --> 00:23:44.839 You might have to move out of a stressful city. 371 00:23:45.160 --> 00:23:47.960 So if there's high stress in your environment, think about 372 00:23:48.000 --> 00:23:50.920 altering your environment. It's your health. Nothing's more important. I 373 00:23:50.960 --> 00:23:54.000 don't care how much they pay you. Your health is 374 00:23:54.000 --> 00:23:56.240 more important than any amount of money they could pay you. 375 00:23:56.359 --> 00:23:59.240 So get out of those stressful environments. You know, choose 376 00:23:59.279 --> 00:24:03.119 good healthy friends, positive friends and are doing drugs and 377 00:24:03.240 --> 00:24:06.480 drinking and are you know, doing healthy stuff and positive? 378 00:24:07.319 --> 00:24:11.680 All right, you are who you surround yourself with. Now, 379 00:24:11.759 --> 00:24:14.319 there is genetics, right, So if your mom when she 380 00:24:14.519 --> 00:24:16.880 was pregnant with you is stressed out, then you're gonna 381 00:24:16.880 --> 00:24:20.160 be born already in stress mode. But there's something called 382 00:24:20.200 --> 00:24:22.720 epigenetics is where you could turn that off. So if 383 00:24:22.720 --> 00:24:25.720 you get rid of the stressful environment, you work on 384 00:24:25.799 --> 00:24:28.319 your want and now making nervous system, then you could 385 00:24:28.319 --> 00:24:32.319 turn off this stressful anxiety gene so that when you 386 00:24:32.480 --> 00:24:34.480 have a baby, you don't pass it down to them. 387 00:24:34.680 --> 00:24:38.200 But most anxieties passed down from the mother, meaning when 388 00:24:38.200 --> 00:24:41.920 the mother is pregnant, if she's stressed out and she's anxious, 389 00:24:42.160 --> 00:24:45.119 then the baby's going to develop with an anxious, stressed 390 00:24:45.119 --> 00:24:49.279 out brain. So if you have sevir anxiety, just you know, 391 00:24:49.359 --> 00:24:51.359 give your mom a call and thank her. All right, 392 00:24:51.920 --> 00:24:54.519 but remember we could turn it off. That's called epigenetics. 393 00:24:54.519 --> 00:24:57.039 So you do the right things. And the right things 394 00:24:57.079 --> 00:24:59.759 are you know, staying away from stimulants, right, if you 395 00:24:59.759 --> 00:25:03.519 have been anxiety, stay away from coffee, stay away from soda, caffeine, 396 00:25:03.759 --> 00:25:06.880 energy drinks, red bull, you know monster. We want to 397 00:25:06.880 --> 00:25:12.400 stay away from all these stimulants. And guess what's else. Stimulants, food, dies, preservatives, 398 00:25:12.559 --> 00:25:17.079 all these chemicals are stimulants. Make sure that you get 399 00:25:17.119 --> 00:25:20.359 exercise to burn off your energy, and exercise in the 400 00:25:20.400 --> 00:25:23.759 morning when cortisol levels are highest, So you want to 401 00:25:23.960 --> 00:25:26.880 increase your exercise in the morning. Have sex in the 402 00:25:26.880 --> 00:25:31.720 morning with testosterone hize. Go according to nature. But at nighttime, 403 00:25:32.160 --> 00:25:35.680 turn off the lights and relax and don't watch the news. 404 00:25:35.880 --> 00:25:37.640 The worst thing is to watch the news at night. 405 00:25:37.680 --> 00:25:42.039 That's stressful. You know. It's political corruption, it's racism, it's 406 00:25:42.079 --> 00:25:48.000 fires and hurricanes, it's crime and murders. It's all negative stuff. 407 00:25:48.000 --> 00:25:51.880 There's nothing positive. Stop watching the news. If you have anxiety, 408 00:25:52.119 --> 00:25:55.359 you got a detox from the news. There's nothing good 409 00:25:55.799 --> 00:25:58.319 and it doesn't matter. They don't keep you informed. They're 410 00:25:58.359 --> 00:26:01.000 only giving you the one percent of the news that 411 00:26:01.079 --> 00:26:03.039 they want you to know. They're not telling you the 412 00:26:03.119 --> 00:26:05.880 ninety nine percent. So the news does not keep you informed. 413 00:26:06.039 --> 00:26:09.400 So don't think you have to watch news, especially cable news, 414 00:26:09.440 --> 00:26:12.519 to keep informed. It's not telling you the truth. It's 415 00:26:12.559 --> 00:26:16.519 just causing more stress and more anxiety. You gotta get sunlight. 416 00:26:16.680 --> 00:26:19.920 Sunlight will help reduce stress. You gotta drink water. Drink 417 00:26:19.960 --> 00:26:23.200 half your body weight in ounces. You gotta get good sleep. 418 00:26:23.279 --> 00:26:26.240 You want to sleep from ten to six ten pm 419 00:26:26.319 --> 00:26:29.799 to six good eight hours, and get off your butt. 420 00:26:30.000 --> 00:26:33.240 Stop having this sedentary lifestyle. It's called the twenty rule. 421 00:26:33.480 --> 00:26:36.799 Every twenty minutes, you get off the chair, you walk, 422 00:26:37.039 --> 00:26:40.240 you move your body for twenty seconds you look twenty 423 00:26:40.279 --> 00:26:42.880 feet and then you could sit back down and go 424 00:26:42.960 --> 00:26:45.680 back to school, work, whatever you have to do. But 425 00:26:45.720 --> 00:26:48.799 that's the twenty rule. Never sit for more than twenty 426 00:26:48.839 --> 00:26:51.799 minutes straight. You have to take twenty second breaks to 427 00:26:51.960 --> 00:26:56.160 move your body, okay, and that way you'll function better, 428 00:26:56.559 --> 00:27:01.519 feel better, and live a better life. This is doctor 429 00:27:01.640 --> 00:27:04.920 Eric Caplan. You're listening to boost your brain power. 430 00:27:06.000 --> 00:27:10.440 If you want to improve your brain function, help with memory, focus, sleep, digestion, 431 00:27:10.880 --> 00:27:16.480 energy depression, anxiety, dizziness, balance, vision, headaches, brain fog, weight loss, 432 00:27:16.640 --> 00:27:19.799 or simply want to maximize your human potential and prevent 433 00:27:19.880 --> 00:27:23.480 future diseases, that this is the show for you. Don't 434 00:27:23.519 --> 00:27:26.799 mis boost your brain power with doctor Eric Caplan and 435 00:27:26.839 --> 00:27:30.279 you will learn natural, integrative, and holistic approaches to modern 436 00:27:30.319 --> 00:27:35.920 day medical problems such as Alzheimer's, Parkinson's stroke, autism, add concussion, 437 00:27:36.039 --> 00:27:42.200 autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, four posture pain, TBI, 438 00:27:42.400 --> 00:27:46.039 skin and digestive problems. Doctor Caplin is most famous for 439 00:27:46.119 --> 00:27:48.440 getting to the root cause of a wide variety of 440 00:27:48.480 --> 00:27:52.039 brain and health conditions, rather than treating symptoms with traditional 441 00:27:52.079 --> 00:27:55.720 medicines and risky surgeries. To contact doctor Caplin, you can 442 00:27:55.799 --> 00:27:57.880 call his team at two oh one two six one 443 00:27:57.880 --> 00:28:01.519 two one five zero or visit his way ed kaplindc 444 00:28:01.799 --> 00:28:07.200 dot com. 445 00:28:04.880 --> 00:28:09.920 Function better, feel better and live a better life. This 446 00:28:10.359 --> 00:28:14.440 is doctor Eric Kaplan and you're listening to boost your 447 00:28:14.440 --> 00:28:20.640 brain power. Now, there are lots of ways to increase energy. 448 00:28:21.039 --> 00:28:23.400 That's one of the most common complaints I get in 449 00:28:23.440 --> 00:28:27.000 my offices in New York, New Jersey and our virtual 450 00:28:27.119 --> 00:28:29.640 visits as well. So people are always saying, how can 451 00:28:29.680 --> 00:28:33.279 I increase my energy? And the answers are pretty obvious. 452 00:28:34.160 --> 00:28:37.559 Number one is you got to create that energy. You 453 00:28:37.559 --> 00:28:41.640 gotta move your body. So it seems weird, but you 454 00:28:41.720 --> 00:28:45.880 might have to actually get up earlier, get less sleep, 455 00:28:46.039 --> 00:28:49.079 but then exercise in the morning. When you exercise in 456 00:28:49.119 --> 00:28:53.440 the morning, that's going to increase your energy levels immensely. Now, 457 00:28:53.519 --> 00:28:55.319 whatever you want to do. You want to run, great, 458 00:28:55.759 --> 00:28:58.279 you want to go biking great. You want to go 459 00:28:58.319 --> 00:29:02.359 to gym great. You want to play pick a ball great? 460 00:29:02.400 --> 00:29:05.160 You want to play basketball. I don't care what it is. 461 00:29:05.519 --> 00:29:09.839 You want to do zoomba, some aerobics class, but do something. 462 00:29:10.119 --> 00:29:12.519 You gotta move your body. You use it or you 463 00:29:12.640 --> 00:29:16.279 lose it. You have this energy in you, but you 464 00:29:16.359 --> 00:29:19.200 need to create it. You need to create it by 465 00:29:19.240 --> 00:29:22.680 moving your body. The worst thing is a sedentary lifestyle. 466 00:29:23.000 --> 00:29:27.319 Stop sitting so much. Never forget the twenty rule. You 467 00:29:27.359 --> 00:29:30.880 can't sit for more than twenty minutes. Every twenty minutes, 468 00:29:31.160 --> 00:29:34.359 you get up for twenty seconds. Move your body. I 469 00:29:34.400 --> 00:29:36.599 don't care if it's you walk twenty feet, you do 470 00:29:36.640 --> 00:29:42.759 twenty jumping jacks, twenty pushups, twenty squads, twenty lunges, twenty 471 00:29:42.839 --> 00:29:47.200 sit ups. Just move your body for twenty seconds. Do anything, 472 00:29:47.480 --> 00:29:51.160 but stop sitting for so much twenty minutes of max. 473 00:29:51.480 --> 00:29:55.000 It's the twenty rule that will increase your energy, that 474 00:29:55.079 --> 00:29:59.720 will increase your brain function. You'll stop feeling so stiff 475 00:29:59.759 --> 00:30:02.599 and tight. It'll change your life. If you just did 476 00:30:02.599 --> 00:30:04.880 the twenty rule, if that was the only thing you 477 00:30:05.079 --> 00:30:08.200 change this week, you will have the best week you've 478 00:30:08.240 --> 00:30:12.200 had in a long time. It's the twenty rule, and 479 00:30:12.400 --> 00:30:15.759 you gotta do it. Stop with the sedentary lifestyle. Sitting 480 00:30:15.960 --> 00:30:20.200 is the new smoking. Never sit for more than twenty minutes. 481 00:30:21.359 --> 00:30:24.359 That's if you want to increase your energy and increase 482 00:30:24.400 --> 00:30:31.799 your quality of life. Sitting leads to heart disease, obesity, cancer, diabetes, Alzheimer's, 483 00:30:31.880 --> 00:30:34.720 to say the least, all right, and if you just 484 00:30:34.720 --> 00:30:38.279 don't want to be in pain, move your body. People 485 00:30:38.279 --> 00:30:40.839 don't like to be in pain. I don't like this 486 00:30:40.960 --> 00:30:44.039 A right is and all their joints or aches they get, 487 00:30:44.079 --> 00:30:46.680 say attica with the sharp pain down their leg, and 488 00:30:46.720 --> 00:30:51.440 they get carpal tunnel in their hands. All these pain syndromes, 489 00:30:52.000 --> 00:30:56.960 headaches and the shoulder pain, the neck pain. Move your body. 490 00:30:57.000 --> 00:31:00.359 You'll change your life. The twenty rule, never forget it. 491 00:31:00.759 --> 00:31:05.079 I'm always talking about that. You gotta do the twenty rules. Now. 492 00:31:05.119 --> 00:31:10.119 Another thing that's important is sunlight. Stop being inside all day. 493 00:31:10.400 --> 00:31:16.240 You've gotta be outside. The sun gives you energy, vibrancy, life, 494 00:31:16.559 --> 00:31:20.640 vitamin D, your hormones, your thyroid, your immune system, your 495 00:31:20.680 --> 00:31:24.279 brain function. You need the sun. And go out and 496 00:31:24.599 --> 00:31:27.240 roll up your sleeves, roll up the pant legs, take 497 00:31:27.279 --> 00:31:30.119 off your hat, take off your glasses. Let that sun 498 00:31:30.240 --> 00:31:33.279 touch your eyes, touch your skin. It's gotta hit it. 499 00:31:33.880 --> 00:31:36.559 We need a lot of sunlight. The three most important 500 00:31:36.559 --> 00:31:41.599 times are number one, during sunrise, go outside for ten minutes. 501 00:31:42.079 --> 00:31:44.920 This gets your circadian rhythms in order stimulates cortisol, gives 502 00:31:44.920 --> 00:31:47.720 you the energy, says Ooh, the sun's coming up. I 503 00:31:47.759 --> 00:31:51.400 gotta go for the day. You don't need coffee, especially 504 00:31:51.400 --> 00:31:54.000 if you have anxiety. Stay away from the coffee and 505 00:31:54.039 --> 00:31:58.440 start using the sun. Start using exercise. So the most 506 00:31:58.480 --> 00:32:01.519 important time sunrise ten minutes. Then you want to go 507 00:32:01.559 --> 00:32:03.880 out when the sun's most powerful between twelve and two. 508 00:32:04.160 --> 00:32:06.839 Hopefully you get a lunch, Just go outside for ten minutes, 509 00:32:07.519 --> 00:32:10.759 get those sun beams, roll up your sleeves. The more 510 00:32:10.799 --> 00:32:14.359 skin exposure the better. And then the third time you 511 00:32:14.359 --> 00:32:16.799 want to do ten minutes is during sunset. So you've 512 00:32:16.839 --> 00:32:20.680 got ten minutes sunrise. Get you going increase your energy, 513 00:32:21.680 --> 00:32:26.000 ten minutes during where the sun's at the highest peak 514 00:32:26.039 --> 00:32:29.079 between twelve and two to get the maximum amount of 515 00:32:29.160 --> 00:32:34.000 vitamin D, and then ten minutes during sunset. That says, okay, 516 00:32:34.160 --> 00:32:38.920 decrease cortisol, increase melatonin. Get ready to relax, Get ready 517 00:32:38.920 --> 00:32:44.640 for bed, Get ready to reoxygenate, rejuvenate, heel absorb, detox 518 00:32:45.160 --> 00:32:48.359 physical Now your brain's ready to chill out and do 519 00:32:48.440 --> 00:32:51.359 what it needs. That's going to be very good for 520 00:32:51.400 --> 00:32:54.000 your energy, because it's also going to get your good sleep. 521 00:32:54.160 --> 00:32:55.960 So not only do you want to see the sunset 522 00:32:56.559 --> 00:32:58.960 and see you get darker outside, but also when you 523 00:32:58.960 --> 00:33:01.039 come home, turn all fall of the lights, turn off 524 00:33:01.079 --> 00:33:05.680 the TV, the computer, don't use the electronics, not at night, 525 00:33:05.920 --> 00:33:09.240 dim the lights. What do you want to do at night? 526 00:33:09.319 --> 00:33:11.759 Lots of stuff. You could read a book, you could 527 00:33:11.759 --> 00:33:15.160 write in your journal, You could play a board game, 528 00:33:16.160 --> 00:33:19.799 you could talk to your family. You could take up 529 00:33:19.839 --> 00:33:25.400 a hobby, drawing, sculpting, painting, Learn how to play musical instrument, 530 00:33:26.200 --> 00:33:28.839 learn how to put up a shelf or make a desk, 531 00:33:29.920 --> 00:33:33.440 you know, learn a new language. Just stay away from 532 00:33:33.480 --> 00:33:37.200 the electronics. I don't care what you do. Do crossword puzzle, 533 00:33:37.279 --> 00:33:41.920 do sudoku, do amaze, a jigsaw puzzle, play cards with 534 00:33:41.960 --> 00:33:46.359 your friends, take a dance, lesson, just do something that 535 00:33:46.440 --> 00:33:49.319 stays away from the electronics. Maybe something that even you 536 00:33:49.359 --> 00:33:53.039 get exercise, and maybe something even social. But just stay 537 00:33:53.079 --> 00:33:56.160 away from the electronics at night. Now, another thing that's 538 00:33:56.200 --> 00:33:58.799 going to increase energy is your food. You got a 539 00:33:58.799 --> 00:34:01.440 good healthy food. And where do you get the good 540 00:34:01.440 --> 00:34:03.880 healthy food. It's just the colors of the rainbow. Don't 541 00:34:03.960 --> 00:34:07.960 complicate it, right, You don't need keto or pallio or 542 00:34:08.360 --> 00:34:10.960 you don't need to be a vegan or a carnivore. 543 00:34:11.719 --> 00:34:14.800 You don't need to do atkins or weight watchers or 544 00:34:15.039 --> 00:34:18.920 count your calories, and you know, eat by your blood type. 545 00:34:19.039 --> 00:34:22.039 And they have all these fans out there. Just eat 546 00:34:22.159 --> 00:34:27.360 real food. That's it. Keep it simple. Eat real food, 547 00:34:27.400 --> 00:34:30.840 but eat each color of the rainbow. Stop taking your multivitamin. 548 00:34:30.960 --> 00:34:33.760 You don't need multivitamins. You have to fishing in all 549 00:34:33.760 --> 00:34:37.480 these vitamins. Doesn't make any sense. Why all these people 550 00:34:37.559 --> 00:34:40.719 take all these vitamins. It upsets me. You only need 551 00:34:40.760 --> 00:34:44.119 to take a vitamin if you're deficient. Don't take it 552 00:34:44.239 --> 00:34:49.360 just to take it. Use scientific evidence, look at your 553 00:34:49.360 --> 00:34:52.599 blood work and see what you need. If you don't 554 00:34:52.679 --> 00:34:55.559 need it, it can become toxic. Do you want to 555 00:34:55.599 --> 00:35:01.119 strain your gut, your liver, your brain. So eat each 556 00:35:01.119 --> 00:35:04.239 color of the rainbow, something that's red, orange, yellow, green, blue, 557 00:35:04.280 --> 00:35:06.960 and purple, every single day. And stay away from the 558 00:35:07.000 --> 00:35:09.679 white food. That's gonna drain your energy. It's gonna make 559 00:35:09.679 --> 00:35:12.880 your nerves worse. What's the white food with the sugar 560 00:35:12.920 --> 00:35:17.079 and the flour, the bread, the noodles, the rice, the potatoes, 561 00:35:17.599 --> 00:35:21.679 the cereals, the oats, the cookies, the cakes, the candy, 562 00:35:21.760 --> 00:35:26.480 the sodas, the juices. Stay away from all the white 563 00:35:26.480 --> 00:35:30.960 and eat all the color. That gives you your energy. 564 00:35:32.360 --> 00:35:33.840 And if you stay away from the white foods, that 565 00:35:33.880 --> 00:35:37.199 reduces your inflammation in your brain and you don't waste 566 00:35:37.400 --> 00:35:42.280 energy trying to heal yourself. Then after you eat the 567 00:35:42.320 --> 00:35:46.119 colors of the rainbow, go for walk. Don't eat dinner 568 00:35:46.199 --> 00:35:48.159 and then just sit on the couch and watch the news. 569 00:35:48.239 --> 00:35:51.400 That's the worst thing to do. After dinner. You go 570 00:35:51.480 --> 00:35:54.000 for a walk. After eat breakfast, go for a walk. 571 00:35:54.079 --> 00:35:57.119 After you eat lunch, go for a walk. Now there's 572 00:35:57.159 --> 00:35:59.599 lots of extra stuff you could do to increase energy. 573 00:35:59.639 --> 00:36:04.480 You could do hyperbar oxygen chamber. Patients love that in 574 00:36:04.519 --> 00:36:08.480 our office. It gives them a boost of energy, boost 575 00:36:08.480 --> 00:36:11.159 their immune system. People do it for lime disease, for 576 00:36:11.320 --> 00:36:17.800 COVID long haulers. It's not just for stroke, Parkinson's, Alzheimer's autism. Yes, 577 00:36:17.840 --> 00:36:19.960 it helps out with that, but it also really does 578 00:36:20.159 --> 00:36:23.679 the immune system. It helps with inner ear problems. When 579 00:36:23.719 --> 00:36:26.400 people you know, go scuba diving and they get the bends, 580 00:36:26.480 --> 00:36:30.239 and you know, it helps out with circulation and blood 581 00:36:30.280 --> 00:36:35.039 flow and oxygen and helps heal your gut and your lungs. 582 00:36:36.000 --> 00:36:38.840 Everybody loves the h buy. You could do that to 583 00:36:39.079 --> 00:36:41.440 increase your energy. I personally do it just once a 584 00:36:41.519 --> 00:36:44.079 month just to give myself that boost that I need. 585 00:36:44.599 --> 00:36:46.960 The days that I do it, I'm always jumping higher, 586 00:36:47.159 --> 00:36:52.800 got more energy, faster, better mood. It's good. We love 587 00:36:52.880 --> 00:36:55.159 the Age bo Our patients love the Age Boy and 588 00:36:55.199 --> 00:36:58.679 all the results that they get from that. Now another 589 00:36:58.719 --> 00:37:02.480 way to boost your energy to do new activities. Meet 590 00:37:02.559 --> 00:37:07.880 new people, go to new places, explore the country, explore 591 00:37:07.960 --> 00:37:12.199 the world, explore your neighborhood. So many cool people that 592 00:37:12.239 --> 00:37:15.360 you've never met, so many great activities you could do 593 00:37:15.440 --> 00:37:18.920 that you've never done. And if you can help people, 594 00:37:18.960 --> 00:37:24.960 that's even better. Do charity volunteer. If you're feeling down 595 00:37:25.039 --> 00:37:28.760 and low energy, start helping others. That will give you 596 00:37:28.800 --> 00:37:33.440 the boost you need. It's amazing how much brain power 597 00:37:33.480 --> 00:37:37.920 can increase when you do charity work, when you help others. Now, 598 00:37:37.920 --> 00:37:40.760 the cool thing about that is so if I do 599 00:37:40.920 --> 00:37:45.119 a good deed for you, my brain function improves and 600 00:37:45.199 --> 00:37:48.960 my energy increases. If I do something good for you, 601 00:37:49.039 --> 00:37:51.519 not only does my energy improve and my brain function, 602 00:37:51.599 --> 00:37:56.519 but your energy improves and your brain function improves. And 603 00:37:56.559 --> 00:38:00.280 not only do I improve and you improve, but anyone who 604 00:38:00.320 --> 00:38:06.880 witnesses this good deed improves their brain function and their energy. 605 00:38:07.239 --> 00:38:10.199 Now you can also do breathing exercise. The best breeding 606 00:38:10.239 --> 00:38:13.480 exercise is to inhale for four seconds, hold your breath 607 00:38:13.480 --> 00:38:17.320 for seven seconds, then exhale for eight seconds. So when 608 00:38:17.360 --> 00:38:20.760 we inhale, we're getting our oxygen, and when we exhale, 609 00:38:20.800 --> 00:38:24.760 we're getting rid of our carbon dioxide. And the carbon 610 00:38:24.800 --> 00:38:28.440 dioxide creates an acidic environment. And all disease loves in 611 00:38:28.480 --> 00:38:33.639 acidic environment, whether it's covid, lime disease, mold exposure, whether 612 00:38:33.760 --> 00:38:38.199 it's herpies, or whether it's the shingles, It doesn't matter 613 00:38:38.239 --> 00:38:43.559 what it is. Parasites, worms, viruses, bacteria, E. Coli, H. Pylori, 614 00:38:44.239 --> 00:38:51.760 they love acidic environments. And these chronic diseases, heart disease, cancer, diabetes, obesity, Alzheimer's, 615 00:38:52.760 --> 00:38:55.480 they love the acidic environments. You gotta get rid of 616 00:38:55.519 --> 00:38:58.800 the carbon dioxide. Inhale four seconds, hold your breath for 617 00:38:58.800 --> 00:39:02.400 seven seconds, exhale for eight seconds. Do that three times 618 00:39:02.400 --> 00:39:05.400 and repeat it three times a day. Then get some plants. 619 00:39:05.559 --> 00:39:09.320 Snake plants, spider plants, alo era plants, money plants that 620 00:39:09.360 --> 00:39:12.400 will purify your air. But go outside in the trees 621 00:39:12.440 --> 00:39:15.599 where you have the most oxygen and make sure when 622 00:39:15.679 --> 00:39:19.400 you inhale, you breathe from your diaphragm. So on the inhale, 623 00:39:19.440 --> 00:39:22.519 your diaphragm is going to go down and out, and 624 00:39:22.559 --> 00:39:25.800 on the exhale it's going to go up and in 625 00:39:26.360 --> 00:39:29.440 and that will squeeze out the carbon dioxide while making 626 00:39:29.559 --> 00:39:34.360 a lot of room for the oxygen to increase your 627 00:39:34.559 --> 00:39:39.719 energy so you function better, feel better, and live a 628 00:39:39.760 --> 00:39:44.239 better life. This is doctor Eric Kaplan. You're listening to 629 00:39:44.360 --> 00:39:45.639 boost your brain power. 630 00:39:47.480 --> 00:39:50.960 Don't miss Boost your brain Power with doctor Eric Kamplin 631 00:39:51.199 --> 00:39:54.159 every Saturday from two pm to three pm to learn 632 00:39:54.199 --> 00:39:57.679 the secrets of how to optimize your brain function. You 633 00:39:57.719 --> 00:40:04.280 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 634 00:40:04.400 --> 00:40:08.079 and strength by following the science and research that doctor 635 00:40:08.159 --> 00:40:11.320 Caplan will be sharing with his audience. Join the adventure 636 00:40:11.360 --> 00:40:14.280 of discovering how to help the brain and body in 637 00:40:14.320 --> 00:40:17.119 a natural way while having fun at the same time. 638 00:40:17.440 --> 00:40:20.119 Listen to boost your brain power. If you want to 639 00:40:20.239 --> 00:40:23.880 function better, feel better, and enjoy the quality of life. 640 00:40:24.079 --> 00:40:26.920 You deserve called two oh one two six ' one 641 00:40:27.159 --> 00:40:31.559 two one five zero or email info at Kaplan brainanbody 642 00:40:31.679 --> 00:40:34.440 dot com if you're interested in a free ten minute 643 00:40:34.440 --> 00:40:38.960 consultation with doctor Caplan, or visit kaplindc dot com for 644 00:40:39.079 --> 00:40:39.800 more information. 645 00:40:42.400 --> 00:40:47.760 Function better, feel better and live a better life. This 646 00:40:48.239 --> 00:40:52.519 is doctor Eric Kaplan and you are listening to boost 647 00:40:52.559 --> 00:40:59.119 your brain power. There are many ways to reduce depression 648 00:40:59.320 --> 00:41:04.400 and prevent depression. The most common way and easiest way, 649 00:41:04.960 --> 00:41:10.519 especially right now that it's becoming colder and darker earlier, 650 00:41:11.159 --> 00:41:15.400 is vitamin D. Vitamin D is the key for depression. 651 00:41:16.199 --> 00:41:19.719 It's called seasonal affect disorder where people actually get more 652 00:41:19.800 --> 00:41:23.760 depressed in the fall and the winter because there's less sunlight. 653 00:41:25.199 --> 00:41:27.840 So all we have to do is supplement with vitamin D. 654 00:41:28.639 --> 00:41:32.000 The best company that I like is called apex Energetics. 655 00:41:32.000 --> 00:41:34.480 That's what I get for myself and my family, and 656 00:41:34.519 --> 00:41:36.400 I want nothing but the best, so that's what I 657 00:41:36.440 --> 00:41:40.400 recommend for my listeners and my patients as well. We 658 00:41:40.440 --> 00:41:43.480 have offices in New York and New Jersey as well 659 00:41:43.519 --> 00:41:47.000 as virtual so we always are asking which is the 660 00:41:47.039 --> 00:41:51.280 best company for vitamin D. And the reason why is 661 00:41:51.320 --> 00:41:53.519 because what they do is they put it in fat. 662 00:41:54.119 --> 00:41:56.760 Vitamin D is a fat soluble vitamin, and all the 663 00:41:56.800 --> 00:42:00.639 fat fat soluble vitamins need to be together. Not only 664 00:42:00.679 --> 00:42:04.079 has D, but it has a E K and it 665 00:42:04.119 --> 00:42:08.400 also has magnesium and phosphorus and calcium for absorption and 666 00:42:08.480 --> 00:42:11.599 buyot in a lot of other things, and it's you know, 667 00:42:11.639 --> 00:42:15.400 the keys also to have the medial chain tyglyceride for 668 00:42:15.480 --> 00:42:18.760 absorption too. So most vitamin D ninety nine percent of 669 00:42:18.800 --> 00:42:21.960 the vitamin D that you get in the you know CBS, 670 00:42:22.000 --> 00:42:26.800 Whole Foods, Traded, Joe's and Vitamin Shopping g NC, and 671 00:42:26.840 --> 00:42:28.960 you know you get on Amazon, those are gonna be 672 00:42:28.960 --> 00:42:33.679 pretty crappy. They're full of contaminants and fillers even food 673 00:42:33.719 --> 00:42:37.760 does and sugar and you know, artificial flavors and stuff 674 00:42:37.800 --> 00:42:40.360 like that. So you want to stay away from, you know, 675 00:42:40.559 --> 00:42:46.840 these big supermarkets and health food stores that you know, 676 00:42:46.920 --> 00:42:50.199 buy in bulk. You want to only get from companies 677 00:42:51.679 --> 00:42:54.440 that do their research, that deal with doctors, that you know, 678 00:42:54.519 --> 00:42:58.840 doctors write the prescription for it. Not from pharmaceutical companies 679 00:42:58.840 --> 00:43:02.960 but from companies that are are focused on the quality 680 00:43:03.000 --> 00:43:06.159 of the supplements and the absorption. Because most people take 681 00:43:06.199 --> 00:43:08.719 these supplements and they don't even absorb it. A lot 682 00:43:08.719 --> 00:43:11.199 of people drink water and they don't even absorb it. 683 00:43:11.519 --> 00:43:13.920 You know, if you want to absorb your water, you 684 00:43:14.000 --> 00:43:16.000 need to take salt and put it in the water. 685 00:43:16.800 --> 00:43:21.559 So if you have depression, usually you're dehydrated. Think of 686 00:43:21.639 --> 00:43:26.079 your brain like a grape. When it's dehydrated, shrivels up 687 00:43:26.119 --> 00:43:29.119 to a raisin. You don't think you're gonna be depressed 688 00:43:29.159 --> 00:43:31.519 if your boat, if your brain looks like a raisin, 689 00:43:32.079 --> 00:43:36.920 it's all shriveled up. So we need activity, we need action. 690 00:43:37.559 --> 00:43:42.119 We need water. That's fuel delivery. And when you drink water, 691 00:43:42.199 --> 00:43:44.400 drink it on an empty stomach so it gets absorbed. 692 00:43:44.440 --> 00:43:46.960 If you drink it with food, it doesn't work as well. 693 00:43:48.159 --> 00:43:49.719 So you got to get some salt in there. The 694 00:43:49.760 --> 00:43:52.920 Celtic salt is the best, So you want to put 695 00:43:52.920 --> 00:43:54.920 salt in there. You want to squeeze some lemon for 696 00:43:55.039 --> 00:44:00.199 some flavor, that's fine, but do it on an empty stomach, right, 697 00:44:00.320 --> 00:44:03.880 and drink it. Five glasses a day, first thing in 698 00:44:03.920 --> 00:44:09.679 the morning, glass number one. Glass number two will be 699 00:44:10.079 --> 00:44:13.199 half hour before breakfast. A week, let's say if you 700 00:44:13.239 --> 00:44:15.599 eat at ten am, breakfast, you're gonna have a nine 701 00:44:15.719 --> 00:44:18.320 thirty glass water. All right, Let's say you wake up 702 00:44:18.320 --> 00:44:21.800 at six boom glass right away. Then you got another 703 00:44:21.840 --> 00:44:25.320 one nine thirty. Then you gotta do another one a 704 00:44:25.400 --> 00:44:27.920 half hour before lunch. Let's say lunch is at one thirty. 705 00:44:28.199 --> 00:44:31.360 Then you have another glass at one, right, so you're 706 00:44:31.400 --> 00:44:36.440 at basically, you're at six thirty, you're at nine thirty, 707 00:44:36.920 --> 00:44:39.519 you're at one. And let's say if you had dinner 708 00:44:39.559 --> 00:44:42.440 at five thirty, you're gonna have another glass at five. 709 00:44:44.280 --> 00:44:46.400 And let's say you're done with eating at six, your 710 00:44:46.480 --> 00:44:49.280 last glass will be, you know, around eight nine o'clock. 711 00:44:50.079 --> 00:44:53.360 That's five glasses a day. And depending on how much 712 00:44:53.400 --> 00:44:59.079 you weigh, right, let's say if you weigh two hundred pounds, 713 00:45:00.039 --> 00:45:02.960 you need to drink one hundred ounces a day. And 714 00:45:03.000 --> 00:45:05.159 if you divide that by five, that means each glass 715 00:45:05.199 --> 00:45:10.800 needs to be twenty ounces. If you weigh one hundred pounds, right, 716 00:45:10.840 --> 00:45:14.360 then you only need fifty ounces of water a day. 717 00:45:15.079 --> 00:45:17.119 You divide that by five, that means each of your 718 00:45:17.119 --> 00:45:19.840 glass only has to be ten ounces. So you just 719 00:45:19.840 --> 00:45:22.639 do the math for yourself, but drink your water according 720 00:45:22.639 --> 00:45:25.159 to your body with and drink it on an empty stomach. 721 00:45:25.239 --> 00:45:28.199 That is vital. That is key, all right, that's the 722 00:45:28.280 --> 00:45:31.880 key for absorption. And get the Celtic salt to make 723 00:45:31.920 --> 00:45:34.239 sure it goes into the cells. That's got the minerals. 724 00:45:34.280 --> 00:45:37.119 Got about eighty six minerals. So that's why we like 725 00:45:37.199 --> 00:45:40.960 that salt as well, all right. So other things that 726 00:45:41.119 --> 00:45:47.840 help with depression is affection. Is you know, kissing your 727 00:45:47.920 --> 00:45:51.159 loved ones, your kids, or your spouse, even if it's 728 00:45:51.199 --> 00:45:54.679 just holding hands. I've been doing something with my wife, 729 00:45:55.519 --> 00:45:59.760 the six second kiss. She recently lost her father. She's 730 00:45:59.800 --> 00:46:03.239 been depressed. And guess what it's normal to be depressed 731 00:46:03.239 --> 00:46:06.239 when you lose your father. If she wasn't depressed, I 732 00:46:06.280 --> 00:46:10.079 would think that's a little weird. But she's supposed to 733 00:46:10.079 --> 00:46:13.159 be depressed. She's supposed to be crying. So a lot 734 00:46:13.199 --> 00:46:15.480 of doctors will say, oh, you just lost your father, 735 00:46:15.519 --> 00:46:19.000 you are all depressed. Take an antidepressant. Whoa wa, whoa whoa. 736 00:46:19.119 --> 00:46:22.280 Let's slow up. I want to feel that depression. I 737 00:46:22.320 --> 00:46:24.000 want to cry, let it out. You don't want to 738 00:46:24.000 --> 00:46:26.960 hold it in. But you know what she's got to 739 00:46:26.960 --> 00:46:28.960 do to get out of that depressed yous gotta exercise 740 00:46:29.039 --> 00:46:31.559 she got to get her vitamin D. She's got to 741 00:46:31.559 --> 00:46:34.719 go meet new people, do new things, do new activities. 742 00:46:35.079 --> 00:46:41.320 Gotta help others, ay, so don't take antidepressants. Start to 743 00:46:41.360 --> 00:46:45.119 get your body and brain working at a higher level. There, 744 00:46:46.440 --> 00:46:49.519 all right, So the six second kiss has helped with 745 00:46:49.559 --> 00:46:54.280 her depression. She feels much better, gives her relief. And 746 00:46:54.320 --> 00:46:58.000 if you don't have human contact, get a dog. Then 747 00:46:58.000 --> 00:47:01.519 you can cuddle with the dog, rub the dog. That 748 00:47:01.679 --> 00:47:07.960 helps your brain. That helps with depression. Another thing is, 749 00:47:08.440 --> 00:47:10.559 there's one word. If I were to tell you that, 750 00:47:10.599 --> 00:47:17.679 I want you to remember. The key to depression is progression. 751 00:47:18.360 --> 00:47:21.000 So you got to make progress in all areas of 752 00:47:21.039 --> 00:47:23.719 your life. I don't care what it is, but let's 753 00:47:23.760 --> 00:47:26.639 start with health because that's the most important. So let's 754 00:47:26.679 --> 00:47:31.079 say your strength, right, So if you could lift five pounds, 755 00:47:31.480 --> 00:47:33.599 you gotta make progression. We gotta say, okay, I'm gonna 756 00:47:33.599 --> 00:47:36.639 try and lift ten pounds. If you can lift ten pounds, 757 00:47:36.639 --> 00:47:38.079 you gotta say, okay, now I'm gonna try and lift 758 00:47:38.119 --> 00:47:41.480 fifteen pounds. You gotta make progression. That gets you out 759 00:47:41.519 --> 00:47:46.280 of depression. It's flexibility. Oh I can't reach my toes, 760 00:47:46.639 --> 00:47:48.480 all right, So every day. I'm gonna try and reach 761 00:47:48.519 --> 00:47:50.880 for my toes every morning when I wake up, and 762 00:47:50.920 --> 00:47:54.000 you'll see progression. You get closer and closer to your toes. 763 00:47:54.760 --> 00:47:56.880 Once you reach your toes, oooh, you get that light 764 00:47:56.960 --> 00:47:59.159 up in your brain. You reach the dopamine, those neuro 765 00:47:59.280 --> 00:48:03.920 transmitters that helps with depression, any progression in your range 766 00:48:03.960 --> 00:48:07.599 of motion, your flexibility, your strength. If you're a walker, 767 00:48:07.599 --> 00:48:10.719 you say, okay, today I walked a mile. I'm gonna 768 00:48:10.760 --> 00:48:13.440 progress and walk one point one miles, and then the 769 00:48:13.440 --> 00:48:15.320 next day I'm gonna go one point two miles and 770 00:48:15.320 --> 00:48:18.960 then one point three miles. Or progression in your speed. 771 00:48:19.519 --> 00:48:21.800 If I did the mile in twelve minutes today, I'm 772 00:48:21.800 --> 00:48:24.639 gonna do it in eleven minutes, and then I'm gonna 773 00:48:24.639 --> 00:48:26.679 go to ten minutes in thirty seconds, and then ten 774 00:48:26.719 --> 00:48:29.159 minutes and fifteen seconds, and then ten minutes, and keep 775 00:48:29.159 --> 00:48:34.480 on getting faster and doing more. Make progression an the 776 00:48:34.519 --> 00:48:36.760 amount of water you drink. Let's say, if you're supposed 777 00:48:36.760 --> 00:48:41.400 to be drinking you know, sixty ounces, but you're only 778 00:48:41.480 --> 00:48:43.880 drinking twenty ounces. Say okay, this week, I'm gonna drink 779 00:48:43.920 --> 00:48:47.519 twenty five ounces, and next week I'm gonna drink thirty ounces. 780 00:48:47.840 --> 00:48:54.199 Make progression in all aspects of your body, all aspects 781 00:48:54.239 --> 00:48:58.239 of your health. Make progression in your posture. Right, get 782 00:48:58.360 --> 00:49:03.280 up more. Do some older roles look up more right. 783 00:49:03.360 --> 00:49:04.639 You don't want to be an old lady or an 784 00:49:04.639 --> 00:49:08.440 old man all hunched over. Make progression in your posture. 785 00:49:08.480 --> 00:49:14.039 Start getting yourself more upright. Be aware. Your ears should 786 00:49:14.039 --> 00:49:17.559 be above your shoulder. It shouldn't be in front. Most 787 00:49:17.639 --> 00:49:20.119 people have what's called a forward intelligent where their head 788 00:49:20.480 --> 00:49:25.079 is too forward. Start getting your head back above your shoulders. 789 00:49:26.159 --> 00:49:28.440 Stop leaning your head down so much. You got to 790 00:49:28.440 --> 00:49:31.800 improve your posture. You can improve your vision. If you 791 00:49:31.800 --> 00:49:34.559 want to improve your posture, you do posture exercise. You 792 00:49:34.599 --> 00:49:37.920 want to improve your memory, do memory exercise. You want 793 00:49:37.960 --> 00:49:41.320 to improve your muscle strength, you do muscle exercises. You 794 00:49:41.320 --> 00:49:45.360 want to prove your flexibility, you do stretching exercises. It's 795 00:49:45.360 --> 00:49:48.079 not rocket science. If you want to improve your vision, 796 00:49:48.119 --> 00:49:52.400 you do vision exercise. This isn't complicated people. We just 797 00:49:52.440 --> 00:49:56.360 got to do the work. You gotta take the action. Now. 798 00:49:56.400 --> 00:49:59.000 How do you know what action you need to take? 799 00:50:00.000 --> 00:50:02.920 What you should do is testing to figure out which 800 00:50:02.960 --> 00:50:07.000 areas of the brain are weak. So the best test 801 00:50:07.159 --> 00:50:12.079 is called a qEEG brain mapping, and the brain mapping 802 00:50:12.119 --> 00:50:15.280 measures your alpha, beta theta delta. It tells us which 803 00:50:15.360 --> 00:50:17.719 areas of the brain are functioning well and which air 804 00:50:17.719 --> 00:50:21.119 of the brains are not functioning well. It's normally five 805 00:50:21.199 --> 00:50:24.119 hundred dollars, but for the first seven people to call 806 00:50:24.199 --> 00:50:27.440 text or email you could get it for only twenty 807 00:50:27.480 --> 00:50:31.719 one dollars. The next best test is called a VNG. 808 00:50:32.280 --> 00:50:34.880 This is where you wear goggles and it measures your 809 00:50:34.920 --> 00:50:37.800 eye movements. It measures which areas of the brains are overactive, 810 00:50:38.280 --> 00:50:41.000 which is the anxiety, and which areas are the underactive, 811 00:50:41.239 --> 00:50:45.239 which is more depression. This test is also normally five 812 00:50:45.320 --> 00:50:48.000 hundred dollars, but for the first seven people to call 813 00:50:48.079 --> 00:50:51.280 text or email you can get this test for only 814 00:50:51.320 --> 00:50:54.639 twenty one dollars. And the last test that you should 815 00:50:54.639 --> 00:50:56.320 do to figure out which areas of the brain or 816 00:50:56.360 --> 00:50:58.559 body you need to work on is a one on 817 00:50:58.559 --> 00:51:01.320 one evaluation with me where I go over all your 818 00:51:01.320 --> 00:51:04.519 different brain tests, your blood work, go over your memory, 819 00:51:04.920 --> 00:51:09.880 your breathing, your heart, your gut, your balance, your gate, 820 00:51:11.000 --> 00:51:15.039 your brain function, your eyes, your ears. It's normally five 821 00:51:15.119 --> 00:51:17.960 hundred dollars, but for the first seven people to call 822 00:51:18.039 --> 00:51:21.039 textra email you could get that for only twenty one dollars, 823 00:51:21.360 --> 00:51:23.039 but you got to be the first seven. The phone 824 00:51:23.119 --> 00:51:27.800 number the caller text is six four six two two 825 00:51:27.960 --> 00:51:33.760 one six seven three eight. The email is info at 826 00:51:33.880 --> 00:51:39.639 Kaplanbrainebody dot com. For more information, you could go to 827 00:51:39.679 --> 00:51:44.000 our website kaplindc dot com. If you want to purchase 828 00:51:44.079 --> 00:51:46.559 my book, you could go to Amazon and put in 829 00:51:46.719 --> 00:51:50.039 Boost your Brain Power A Guide to Improving your Memory 830 00:51:50.079 --> 00:51:54.599 and Focus by Doctor Eric Kaplan. Brain Power is one 831 00:51:54.639 --> 00:51:57.280 word when you put that in. If you're on social media, 832 00:51:57.480 --> 00:52:01.119 you could like us, follow us, comment. Our Facebook is 833 00:52:01.599 --> 00:52:05.280 Chaplin Brain and Body. Our YouTube channel is Caplan Brain 834 00:52:05.320 --> 00:52:10.400 and Body. Our Instagram is at Kaplan Brain Body. Our 835 00:52:10.519 --> 00:52:15.679 TikTok is at doctor Eric Kaplan and if you want 836 00:52:15.719 --> 00:52:18.960 to do a console with us, we have offices in 837 00:52:19.000 --> 00:52:23.559 New Jersey, New York City and we do virtual as well, 838 00:52:23.960 --> 00:52:26.840 So give us a call. If you want to function better, 839 00:52:27.320 --> 00:52:31.679 feel better and live a better life. This is doctor 840 00:52:31.800 --> 00:52:35.079 Eric Kplan. You just listen to Boost your brain Power. 841 00:52:36.079 --> 00:52:45.039 If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches, 842 00:52:45.119 --> 00:52:48.400 brain fog, weight loss, or simply want to maximize your 843 00:52:48.480 --> 00:52:51.960 human potential and prevent future diseases that this is the 844 00:52:52.079 --> 00:52:55.360 show for you. Don't mis boost your brain power with 845 00:52:55.519 --> 00:52:58.760 doctor Eric Kaplan and you will learn natural, integrative, and 846 00:52:58.800 --> 00:53:02.639 holistic approaches to modern day medical problems such as Alzheimer's, 847 00:53:02.679 --> 00:53:10.440 Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, 848 00:53:10.519 --> 00:53:15.199 four posture pain, TBI, skin and digestive problems. Doctor Kaplan 849 00:53:15.320 --> 00:53:17.559 is most famous for getting to the root cause of 850 00:53:17.599 --> 00:53:20.480 a wide variety of brain and health conditions, rather than 851 00:53:20.519 --> 00:53:24.559 treating symptoms with traditional medicines and risky surgeries. To contact 852 00:53:24.719 --> 00:53:27.039 doctor Kaplan, you could call his team at two oh 853 00:53:27.079 --> 00:53:29.840 one two six one two one five zero or visit 854 00:53:29.880 --> 00:53:33.920 his website at kaplandc dot com. 855 00:53:34.119 --> 00:53:38.000 The preceding was a paid podcast. iHeartRadio's hosting of this 856 00:53:38.119 --> 00:53:41.960 podcast constitutes neither an endorsement of the products offered or 857 00:53:42.000 --> 00:53:43.360 the ideas expressed.