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 00:00:09.480 --> 00:00:11.160 The following is a paid program. 5 00:00:11.599 --> 00:00:15.359 Wor's airing of this program constitutes neither an endorsement of 6 00:00:15.400 --> 00:00:17.679 the products offered or the ideas expressed. 7 00:00:17.920 --> 00:00:22.719 Hello, and welcome to boost your brain power. I'm your host, 8 00:00:23.120 --> 00:00:27.920 doctor Eric Kaplan. So one of ways to boost your 9 00:00:28.000 --> 00:00:32.240 brain power is to lose weight. So people who have 10 00:00:32.320 --> 00:00:37.679 obesity excessive fact, their brains aren't going to function properly. 11 00:00:38.280 --> 00:00:41.560 If you have diabetes, that makes you more likely to 12 00:00:41.560 --> 00:00:46.079 get Alzheimer's or dementia. In fact, they're thinking about changing 13 00:00:46.119 --> 00:00:52.000 the name of Alzheimer's disease to diabetes type three. So 14 00:00:52.079 --> 00:00:54.280 what does that mean If we want our brain to 15 00:00:54.359 --> 00:00:59.000 function best. At the same time lose weight, we have 16 00:00:59.039 --> 00:01:02.560 to make sure we prevent diabetes. So we want to 17 00:01:02.600 --> 00:01:05.519 we don't want to have a lot of sugar. You 18 00:01:05.560 --> 00:01:09.640 really have to limit your sugar. Sugar is addictive. In fact, 19 00:01:10.040 --> 00:01:15.680 sugar is more addictive than cocaine. They did research with 20 00:01:15.719 --> 00:01:18.879 these rats and they gave them cocaine, so they got 21 00:01:18.920 --> 00:01:21.920 addicted to it. Then they gave them sugar, so they 22 00:01:21.920 --> 00:01:25.480 got addicted to that. Then they gave these rats a choice. 23 00:01:25.480 --> 00:01:28.400 They can only choose one, the sugar or the cocaine, 24 00:01:28.439 --> 00:01:32.959 because whenever they chose, the door would close and guess what. 25 00:01:33.519 --> 00:01:39.280 They chose the sugar over the cocaine. Sugar is literally 26 00:01:39.599 --> 00:01:44.159 more addictive than cocaine. So we have to stay away 27 00:01:44.200 --> 00:01:46.640 from sugar. And sugar is everywhere. Sugar is in bread, 28 00:01:47.560 --> 00:01:51.599 it's not just the cookies and the cake and the candy. 29 00:01:52.040 --> 00:01:55.959 It's in juice, it's in soda, it's in your coffee, 30 00:01:56.040 --> 00:02:00.159 it's in your tea, it's your food, it's in when 31 00:02:00.200 --> 00:02:04.760 you go to restaurants, it's in your sauces, your ketchups, 32 00:02:04.840 --> 00:02:09.759 your you know, sugar is everywhere, and don't eat anything 33 00:02:10.159 --> 00:02:13.319 that's sugar free. So you don't want to eat sugar, 34 00:02:13.680 --> 00:02:17.400 But you also don't want to eat sugar free because 35 00:02:17.439 --> 00:02:21.360 if it's sugar free, they're just replacing it with some 36 00:02:21.759 --> 00:02:27.639 artificial sweeteners such as aspartain, which leads to cancer as 37 00:02:27.680 --> 00:02:33.120 well as inflammatory diseases such as heart disease and Alzheimer's cancer. 38 00:02:33.520 --> 00:02:37.919 We want to really stay away from sugar and from 39 00:02:38.000 --> 00:02:44.479 all the sugar replacements. Now, another easy thing to help 40 00:02:44.560 --> 00:02:49.919 you lose weight is to just eat one ingredient foods. 41 00:02:50.439 --> 00:02:54.120 So eat lots of fruits and veggies, Eat your nuts, 42 00:02:54.240 --> 00:02:56.759 eat your seeds, Eat your fish and your eggs, and 43 00:02:56.800 --> 00:02:59.639 your chicken and your turkey and your you know, pork, 44 00:03:00.400 --> 00:03:05.680 and your steak. But stay away from the bread because 45 00:03:05.680 --> 00:03:10.919 that's got ten ingredients. Stay away from anything in boxes, 46 00:03:11.319 --> 00:03:16.199 in cans, in bags, so it's got more than one ingredient. 47 00:03:17.280 --> 00:03:19.960 We want to stay away from it. Only get things 48 00:03:19.960 --> 00:03:23.240 that have one ingredient, fresh, real food. If you've got 49 00:03:23.240 --> 00:03:26.759 to stay away from the processed foods, that literally leads 50 00:03:26.800 --> 00:03:29.759 to weight gain. And that's all the stuff that you're 51 00:03:29.759 --> 00:03:33.120 gonna find in the middle of the supermarket, in all 52 00:03:33.439 --> 00:03:36.199 the aisles where everything's packaged and it could be there 53 00:03:36.240 --> 00:03:39.919 for a long time. I don't want food that could 54 00:03:40.000 --> 00:03:43.240 last a long time. Then it's not real. Then it's 55 00:03:43.240 --> 00:03:45.759 got a lot of chemicals or preservatives or whatever it 56 00:03:45.759 --> 00:03:49.000 may be. I want food that's gonna mold in a 57 00:03:49.000 --> 00:03:53.199 few days, then I know it's real. So stay away 58 00:03:53.240 --> 00:03:56.879 from the processed foods, stay away from the fast foods, 59 00:03:56.879 --> 00:04:03.319 stay away from takeout. They also use the worst oils. Right, 60 00:04:03.360 --> 00:04:10.319 they're not using olive oil, coconut oil, avocado oil. They're 61 00:04:10.319 --> 00:04:15.039 not cooking with beef tallow they're cooking with corn oil, 62 00:04:15.319 --> 00:04:22.199 canola oil, sapflour oil, sunflower oil, soybean oil, vegetable oil. 63 00:04:22.319 --> 00:04:25.279 These are the worst things to put in your body. 64 00:04:25.839 --> 00:04:27.800 So we want to stay away from the sugar. We 65 00:04:27.839 --> 00:04:30.879 want to stay away from sugar free. We want to 66 00:04:30.879 --> 00:04:34.600 stay away from gluten, which is all the grains. But 67 00:04:34.680 --> 00:04:37.600 we also want to stay away from gluten free. That's 68 00:04:37.600 --> 00:04:41.959 gonna have too many ingredients, all right, So never buy 69 00:04:42.000 --> 00:04:48.519 anything that's sugar free, fat free, gluten free, dairy free. 70 00:04:48.959 --> 00:04:52.199 Look at the ingredients. It's full of a crap, right, 71 00:04:52.240 --> 00:04:55.399 we want one ingredient food. If you want to lose weight, 72 00:04:56.040 --> 00:04:59.600 don't eat anything that's processed, packaged. Don't eat anything with 73 00:04:59.639 --> 00:05:05.720 PiZZ cervative's, food, dies, chemicals, artificial sweeteners, artificial flavors. If 74 00:05:05.759 --> 00:05:08.680 there's stuff in the ingredients that you don't recognize, do 75 00:05:08.839 --> 00:05:11.920 not eat it. If there's stuff that you can't pronounce, 76 00:05:12.040 --> 00:05:14.240 do not eat it. If it's not even words, but 77 00:05:14.279 --> 00:05:19.319 they're letters and numbers, like oh, this is PG Number fourteen, 78 00:05:19.360 --> 00:05:23.000 It's like, hmmm, I don't think that's a real food, right, 79 00:05:23.040 --> 00:05:25.399 So you got to stay away from all this faked 80 00:05:25.600 --> 00:05:30.519 processed food. If you want to stay at a healthy weight, 81 00:05:31.160 --> 00:05:36.240 eat one ingredient food. Okay. Now, Also we want to 82 00:05:36.319 --> 00:05:40.199 stay away from coffee, and usually coffee is boiled sugar 83 00:05:40.360 --> 00:05:44.439 and milk and all this other crap. Besides causing anxiety, 84 00:05:44.680 --> 00:05:50.920 heart palpitation, sleeping difficulties, fatigue, low energy, it's also going 85 00:05:51.000 --> 00:05:56.399 to prevent you from losing weight. So try and switch 86 00:05:56.439 --> 00:06:01.920 out that coffee for a green tea, unshed sweetened green tea. 87 00:06:02.079 --> 00:06:05.399 Green teas properties that have been proven through the scientific 88 00:06:05.439 --> 00:06:08.920 community to help with weight loss. And so stay away 89 00:06:08.920 --> 00:06:12.879 from the coffee, Stay away from the Starbucks, dunkin Donuts. 90 00:06:13.680 --> 00:06:19.240 Don't make your own coffee with an aluminum pot, you know, 91 00:06:19.319 --> 00:06:23.959 and the cups in the Starbucks and the cups in 92 00:06:24.000 --> 00:06:27.319 the dunkin Donuts. When you put the hot water in it, 93 00:06:27.360 --> 00:06:33.040 that the hot liquid takes those chemicals out of the cup, 94 00:06:33.079 --> 00:06:35.959 and then you end up drinking the chemicals from the cup, 95 00:06:36.000 --> 00:06:39.519 which are toxic and poisonous to our bodies. So not 96 00:06:39.560 --> 00:06:43.680 only is it bad or weight loss, but it's also 97 00:06:43.839 --> 00:06:47.160 bad for chemical exposure and can lead to cancer and 98 00:06:47.199 --> 00:06:51.079 other stuff like that. Now, another easy way to lose 99 00:06:51.120 --> 00:06:56.160 weight is to supplement with probiotics. Most people who have 100 00:06:56.240 --> 00:07:01.160 difficulty losing weight have bad gut micro biome because they've 101 00:07:01.199 --> 00:07:06.680 either taken antibiotics, or they've taken an acids, toms, roll ads, 102 00:07:07.680 --> 00:07:14.079 or they've taken you know, anti bacterial lotions, antibacterial sprays, 103 00:07:14.319 --> 00:07:19.959 anti bacterial soaps. All this antibacterial stuff kills off all 104 00:07:20.000 --> 00:07:23.399 the good bacteria. So I'm not an antibacterial person. I'm 105 00:07:23.399 --> 00:07:27.560 a pro biotic person. I don't want antibiotics because that 106 00:07:27.680 --> 00:07:30.560 ruins our gut microbiome. That's going to cause you to 107 00:07:30.600 --> 00:07:34.399 gain more weight. I want to take probiotics that's gonna 108 00:07:34.399 --> 00:07:38.160 help me to lose weight. And when you take probiotics, 109 00:07:38.199 --> 00:07:41.120 don't get it from yogurt because dairy is no good 110 00:07:41.560 --> 00:07:44.399 for weight loss. So you want to get it from 111 00:07:44.399 --> 00:07:49.600 a supplement I like Claire Laboratories, and make sure every 112 00:07:49.720 --> 00:07:52.879 two months you switch your probiotics because you want to 113 00:07:52.959 --> 00:07:56.800 keep taking the same probiotic over and over and over again. Now, 114 00:07:56.839 --> 00:07:59.560 another obvious thing that you need to do to lose 115 00:07:59.560 --> 00:08:03.240 weight exercise, and you got to do cardio as well 116 00:08:03.279 --> 00:08:07.399 as weight resistant exercise. Start off by doing a hit 117 00:08:07.519 --> 00:08:10.800 high intensity interval training. That means, let's say if you're 118 00:08:10.800 --> 00:08:15.199 walking on a track, you walk where it curves, and 119 00:08:15.240 --> 00:08:17.240 then once you get to the straight away, then you sprint. 120 00:08:18.160 --> 00:08:20.759 So the next curve, then you walk the curve, then 121 00:08:20.759 --> 00:08:24.000 you sprint the straight away, walk the curve, sprint the 122 00:08:24.079 --> 00:08:27.399 straight away. So one lap is about a quarter of 123 00:08:27.439 --> 00:08:30.040 a mile on a track. So if you're not used 124 00:08:30.079 --> 00:08:32.159 to it, just start off. One day. You could do 125 00:08:32.320 --> 00:08:35.600 one lap around the track where you run during the straightaway, 126 00:08:35.759 --> 00:08:38.559 walk during the curve, run the straight away, walk the curve. 127 00:08:38.960 --> 00:08:41.159 It will literally just take a couple of minutes there. 128 00:08:42.360 --> 00:08:45.120 So the second day you do two laps, third day 129 00:08:45.159 --> 00:08:48.120 you do three laps. So if you're not already into 130 00:08:48.120 --> 00:08:50.799 the cardial that's a good way to work work into it. 131 00:08:50.919 --> 00:08:53.279 Just start one lap on the track, just a quarter 132 00:08:53.279 --> 00:08:55.120 of a mile, so first day a quarter of a mile, 133 00:08:55.200 --> 00:08:58.120 second day a half a mile, third day three quarters 134 00:08:58.120 --> 00:09:01.559 of a mile, fourth day a mile, fifth pay two miles, 135 00:09:02.320 --> 00:09:04.120 you know, and so on and so forth, three miles, 136 00:09:04.120 --> 00:09:07.799 four miles, and you keep on increasing it gradually. You 137 00:09:07.799 --> 00:09:10.440 don't have to do it fast, just gradually. That's your 138 00:09:10.480 --> 00:09:12.759 cardiot when or you don't like to run, get a 139 00:09:12.759 --> 00:09:16.279 bicycle and do the bike, or get you know, play 140 00:09:16.279 --> 00:09:21.600 some sports, basketball or soccer, do some rollerblading. I don't 141 00:09:21.639 --> 00:09:26.320 care what it is, rowing, swimming, but just do something 142 00:09:26.679 --> 00:09:29.759 to get your heart beaten a little fast, get your 143 00:09:29.799 --> 00:09:33.399 body sweating. That means you're getting some good work out there. 144 00:09:33.840 --> 00:09:37.559 And also don't forget to do the weights. Weights actually 145 00:09:37.559 --> 00:09:41.679 help you to lose weight. So instead of you don't 146 00:09:41.720 --> 00:09:44.960 want to lose muscle, you want to lose fat. Now, 147 00:09:45.000 --> 00:09:49.080 these drugs that everyone's taking, the o zempic, ozempic will 148 00:09:49.120 --> 00:09:52.919 actually when you lose weight, eighty percent of the weight 149 00:09:52.960 --> 00:09:56.480 loss comes from muscle mass loss and only twenty percent 150 00:09:56.559 --> 00:09:58.879 comes from fat loss. If you do it the way 151 00:09:58.960 --> 00:10:04.720 I'm teaching you, through proper brain nutrition exercise, you're gonna 152 00:10:04.720 --> 00:10:08.360 lose eighty percent fat and only twenty percent muscle. So 153 00:10:08.399 --> 00:10:11.120 when you take those medications such as ozembic, by these 154 00:10:11.159 --> 00:10:16.120 diabetes medication, you're losing muscle, and the muscle controls your heart, 155 00:10:16.200 --> 00:10:19.080 so your heart's gonna become weaker, controls your gut. Your 156 00:10:19.120 --> 00:10:22.759 gut's gonna become weaker, so it's not worth taking the medicine. 157 00:10:22.799 --> 00:10:25.200 Just listen to what I'm saying, and you'll lose the 158 00:10:25.240 --> 00:10:28.480 weight naturally and more effectively in a healthy way. You 159 00:10:28.519 --> 00:10:30.559 gotta get good sleep. You gotta go to bed early. 160 00:10:30.639 --> 00:10:32.440 I had a patient. We used to go to bed 161 00:10:32.480 --> 00:10:35.320 at one am in the morning. The only thing I 162 00:10:35.360 --> 00:10:37.960 had her do was go from She did a graduate 163 00:10:37.960 --> 00:10:41.120 but she went from twelve to eleven to ten once 164 00:10:41.159 --> 00:10:44.240 she started going to bed by ten pm. Because the 165 00:10:44.320 --> 00:10:47.399 most important time of the hour or two before midnight. 166 00:10:47.919 --> 00:10:50.200 That's when you're gonna break down that fat. You're gonna 167 00:10:50.240 --> 00:10:54.039 lose the weight that you need. So this lady actually 168 00:10:54.080 --> 00:10:57.360 lost it was something like twenty thirty pounds just in 169 00:10:57.480 --> 00:11:01.360 three months, just by going to bed earlier. So sleep 170 00:11:01.440 --> 00:11:04.039 is very important. Add protein to your diet. We gotta 171 00:11:04.039 --> 00:11:08.360 have less carbs, more protein. Meal prep. You gotta be prepared. 172 00:11:08.600 --> 00:11:10.759 If you're starving, then you're gonna go out and eat 173 00:11:10.759 --> 00:11:13.919 some fast food or some junk food or some snacks. 174 00:11:14.159 --> 00:11:16.240 So you got a meal prep. Whether it's Sunday night, 175 00:11:16.639 --> 00:11:19.399 you know, maybe meal prep twice a week, Sunday night, 176 00:11:19.440 --> 00:11:22.840 Wednesday night. So you got all your snacks, all your foods, 177 00:11:22.879 --> 00:11:25.600 all your meals. Plan because when you don't have a 178 00:11:25.600 --> 00:11:28.639 good plan and you end up eating the bad food. 179 00:11:28.840 --> 00:11:31.120 When I go to a party, I eat before I 180 00:11:31.159 --> 00:11:34.200 go to the party, so I got a prep that way, 181 00:11:34.480 --> 00:11:37.360 I'm not so hungry I'm gonna eat all this bad food. 182 00:11:38.559 --> 00:11:43.879 Another good way to lose weight is intermittent fasting. And 183 00:11:43.960 --> 00:11:46.519 what you do with intermittent flast thing is you only 184 00:11:46.679 --> 00:11:51.879 eat from ten am to six pm. Those are eight hours. 185 00:11:51.919 --> 00:11:54.600 You're eating for eight hours and then you're fasting for 186 00:11:54.840 --> 00:11:58.559 sixteen hours, and make sure you don't eat at night, 187 00:11:58.600 --> 00:12:01.679 so you want to be done by six pm, so 188 00:12:01.720 --> 00:12:03.799 that if you go to better ten you have four 189 00:12:03.840 --> 00:12:09.000 hours before your last meal and bedtime. That's intermittent fasting, 190 00:12:09.039 --> 00:12:12.000 but making sure you end early so you can lose 191 00:12:12.080 --> 00:12:16.879 weight and you'll function better, feel better, and live a 192 00:12:16.919 --> 00:12:21.600 better life. This is doctor Eric Kaplan. You're listening to 193 00:12:21.720 --> 00:12:23.080 boost your brain power. 194 00:12:24.679 --> 00:12:28.200 Don't miss boost your brain power with doctor Eric Kaplan 195 00:12:28.440 --> 00:12:31.360 every Saturday from two pm to three pm to learn 196 00:12:31.399 --> 00:12:34.919 the secrets of how to optimize your brain function. You 197 00:12:34.960 --> 00:12:41.519 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 198 00:12:41.639 --> 00:12:45.320 and strength by following the science and research that doctor 199 00:12:45.399 --> 00:12:48.559 Caplan will be sharing with his audience. Join the adventure 200 00:12:48.600 --> 00:12:51.519 of discovering how to help the brain and body in 201 00:12:51.559 --> 00:12:54.360 a natural way while having fun at the same time. 202 00:12:54.679 --> 00:12:57.360 Listen to boost your brain power. If you want to 203 00:12:57.440 --> 00:13:01.120 function better, feel better, and enjoy the quality of life 204 00:13:01.279 --> 00:13:04.639 you deserve. Called two oh one two six one two 205 00:13:04.679 --> 00:13:08.360 one five zero or email info at Kaplin Brain and 206 00:13:08.480 --> 00:13:11.320 Body dot com if you're interested in a free ten 207 00:13:11.360 --> 00:13:16.080 minute consultation with doctor Kaplin, or visit kaplandc dot com 208 00:13:16.080 --> 00:13:17.000 for more information. 209 00:13:19.600 --> 00:13:24.840 Function better, feel better, and live a better life. This 210 00:13:25.120 --> 00:13:28.519 is doctor Eric Caplan and you're listening to boosh your 211 00:13:28.559 --> 00:13:32.320 brain power. One of the most common questions I get 212 00:13:32.559 --> 00:13:37.320 every single day is doctor Caplan, how can I lose weight? 213 00:13:38.039 --> 00:13:42.399 And that is very important for people's health and for 214 00:13:42.480 --> 00:13:46.840 their confidence of themselves, for their way they look, the 215 00:13:46.840 --> 00:13:50.879 way they carry themselves, but also to prevent obesity, diabetes, 216 00:13:50.960 --> 00:13:56.440 heart disease, cancer, Alzheimer's disease. So losing weight is good esthetically, 217 00:13:56.480 --> 00:13:59.720 but even more importantly, it's good for the health of 218 00:13:59.720 --> 00:14:03.320 your rain and your body. Now, there are lots of 219 00:14:03.360 --> 00:14:06.559 ways to lose weight, but one of the most important 220 00:14:06.600 --> 00:14:12.399 ways is to lose your stress decrease your stress levels. 221 00:14:12.840 --> 00:14:17.120 When people at increase stress, that means their cortisol levels 222 00:14:17.120 --> 00:14:20.279 are gonna be high. Cortisol is the stress hormal, and 223 00:14:20.320 --> 00:14:23.639 when your cortisol levels are high, that's literally going to 224 00:14:23.720 --> 00:14:26.919 deposit belly fat. So if you want to lose that 225 00:14:27.039 --> 00:14:29.960 belly fat, you got to reduce your cortisol. You got 226 00:14:30.000 --> 00:14:34.000 to reduce your stress. I go on lots of vacations 227 00:14:34.039 --> 00:14:38.440 every year. I take about twelve vacations a year. And 228 00:14:38.559 --> 00:14:41.879 when I go on vacation, I usually don't eat as healthy, 229 00:14:42.159 --> 00:14:45.120 right because I don't have all my food in my kitchen. 230 00:14:45.279 --> 00:14:47.600 So a lot of times we'll eat out, you know, 231 00:14:47.679 --> 00:14:50.879 we'll eat process foods. We'll eat take aub, you know, 232 00:14:50.879 --> 00:14:53.759 we'll go to restaurants and swim by, get that non 233 00:14:53.919 --> 00:14:57.080 organic and have somebod these bed oil. So it's not, 234 00:14:57.600 --> 00:15:00.320 you know, like we eat as healthy when we're on 235 00:15:00.399 --> 00:15:05.399 vacation as we do at home. However, typically I end 236 00:15:05.480 --> 00:15:10.320 up losing weight on vacation, not because I'm eating worse food, 237 00:15:10.960 --> 00:15:16.039 but because I'm in less stress. So when I'm home, right, 238 00:15:16.120 --> 00:15:19.559 I have two offices, I got two radio shows, I 239 00:15:19.639 --> 00:15:23.279 got two newspaper columns, I got two kids, I got 240 00:15:23.320 --> 00:15:26.639 my wife, I got my parents, I got my brothers 241 00:15:26.720 --> 00:15:30.879 and nephews and nieces. I got my staff, my employees, 242 00:15:31.000 --> 00:15:33.919 I got my patients. I have a lot of responsibilities, 243 00:15:34.440 --> 00:15:37.639 so I'm always, you know, always on the go trying 244 00:15:37.639 --> 00:15:41.519 to help people and save the world and heal the patients. 245 00:15:42.440 --> 00:15:44.639 But that's a lot of stress. You know, when I 246 00:15:44.679 --> 00:15:47.840 go on vacation, right and I take a little break, 247 00:15:48.480 --> 00:15:50.720 I'm not writing my newspaper, cal I'm not doing my 248 00:15:50.879 --> 00:15:53.279 radio show. I'm not taking care of the patients. I'm 249 00:15:53.279 --> 00:15:58.039 not taking care of my staff. I take time off off, 250 00:15:58.120 --> 00:16:02.240 and that intensely is my stress levels. That's why I 251 00:16:02.320 --> 00:16:05.320 end up losing a lot of weight. So the less 252 00:16:05.399 --> 00:16:08.360 stress you have, the easier it is to lose weight. 253 00:16:08.960 --> 00:16:11.759 The more stress you have, the harder it is to 254 00:16:11.840 --> 00:16:15.679 lose weight. So we got to decrease stress. Now, there 255 00:16:15.679 --> 00:16:19.720 are lots of natural ways to decrease stress. The best 256 00:16:19.720 --> 00:16:22.519 way is through what's called your autonomic nervous system to 257 00:16:22.600 --> 00:16:25.080 get you out of this fighter flight mode into a 258 00:16:25.120 --> 00:16:28.320 more calm, relax date, which we call the rest and digest. 259 00:16:29.000 --> 00:16:30.559 To get out of the fight or flight mode, there 260 00:16:30.600 --> 00:16:32.559 are a lot of exercises you could do on your own. 261 00:16:33.279 --> 00:16:37.480 For example, gargling really intensely, so every morning when you 262 00:16:37.519 --> 00:16:40.480 wake up, gargle as loud as you can. Every time 263 00:16:40.480 --> 00:16:42.919 you're in the shower, gurgle really loud. Shoot for the 264 00:16:42.960 --> 00:16:46.799 ceiling right before bed, after you brush your teeth. Gargle 265 00:16:46.919 --> 00:16:52.759 water really loud. Stimulate your vagus nerve, and the vagus 266 00:16:52.799 --> 00:16:57.840 nerve can reduce stress levels. Cold water on your face 267 00:16:57.840 --> 00:17:01.000 will reduce stress levels. Every morning, wake up, splash your 268 00:17:01.039 --> 00:17:04.920 face with cold water. Every evening, right before bed, Splash 269 00:17:04.920 --> 00:17:08.119 your face with cold water at the end of your shower. 270 00:17:08.599 --> 00:17:10.920 End in cold water, let it go on your face. 271 00:17:11.480 --> 00:17:15.200 That makes you more resilient. It brings down your stress levels, 272 00:17:15.440 --> 00:17:18.319 and it will help you to lose weight for your 273 00:17:18.359 --> 00:17:23.680 autonomic and nervy system dysfunction. And one other easy way 274 00:17:24.839 --> 00:17:29.359 to reduce stress is just drawing figure eights or like 275 00:17:29.400 --> 00:17:33.039 the infinity symbol with your arm, keeping it straight, moving 276 00:17:33.079 --> 00:17:35.720 over the middle of your body. So you just draw 277 00:17:35.880 --> 00:17:40.079 thirty seconds of infinities three times a day. That reduces anxiety. 278 00:17:40.319 --> 00:17:44.119 That reduces stress. So those are three neurologic exercises you 279 00:17:44.160 --> 00:17:47.759 could do. Gargling, cold water on the face and drawing 280 00:17:47.759 --> 00:17:51.599 the infinities that are going to actively reduce your stress levels. 281 00:17:52.640 --> 00:17:58.200 Another way to reduce your stress levels is to do mindfulness. 282 00:17:58.240 --> 00:18:02.480 Practicing mindfulness. Mindfulness is when you think of one thing 283 00:18:02.519 --> 00:18:05.640 at a time. So, for example, let's say you're eating dinner. 284 00:18:06.799 --> 00:18:11.680 Don't be watching TV. Don't be reading the newspaper, don't 285 00:18:11.720 --> 00:18:16.880 be scrolling on Facebook or YouTube. Be in the moment 286 00:18:17.000 --> 00:18:20.799 of eating. And to lose weight. What you want to 287 00:18:20.839 --> 00:18:24.279 do A couple of things you could do. Number one, 288 00:18:24.400 --> 00:18:28.079 eat with chopsticks. So instead of eating with a fork 289 00:18:28.440 --> 00:18:31.200 and a knife, eat with chopsticks. That means you're going 290 00:18:31.240 --> 00:18:34.640 to eat smaller bites, smaller portions. And when you put 291 00:18:34.640 --> 00:18:36.599 the food in your mouth, I want you to chew 292 00:18:36.720 --> 00:18:40.519 for thirty five times and every time you chew, feel 293 00:18:40.559 --> 00:18:44.759 the texture, feel a taste it, look at the food, 294 00:18:44.920 --> 00:18:49.480 Smell the food. That's practicing mindfulness, where you're focused on 295 00:18:49.599 --> 00:18:54.279 the meal, not on something else. Not watching TV while 296 00:18:54.319 --> 00:18:59.480 you're eating, all right, So focus on eating and eating only. 297 00:18:59.519 --> 00:19:03.720 That's practice mindfulness. When you're at the gym, just be 298 00:19:03.920 --> 00:19:07.839 doing jim. Don't be checking your text messages. When you're 299 00:19:07.880 --> 00:19:11.680 at work, be at work. Don't be looking through social media. 300 00:19:12.680 --> 00:19:16.640 Don't be making personal phone calls. That's practicing mindfulness. So 301 00:19:16.680 --> 00:19:19.000 when you're to Jim, you're only focused at the gym. 302 00:19:19.279 --> 00:19:22.279 When you're eating, you're only focused on eating. When you're 303 00:19:22.319 --> 00:19:25.759 at work, you're only focused at work. When you're talking 304 00:19:25.799 --> 00:19:28.799 to a loved one or spouse, you're only focus on them. 305 00:19:29.079 --> 00:19:32.480 You're not looking at your phone. You're not listening to 306 00:19:32.480 --> 00:19:35.599 the music or watching TV at the same time, or 307 00:19:35.680 --> 00:19:38.680 reading a book or the newspaper. You are one hundred 308 00:19:38.680 --> 00:19:43.799 percent in the moment. That's mindfulness, and people will appreciate 309 00:19:43.839 --> 00:19:47.200 that you being there. People will know if your mind's elsewhere, 310 00:19:48.319 --> 00:19:52.319 they'll make sure you practice mindfulness. You could also do 311 00:19:52.440 --> 00:19:56.839 meditation that will reduce your stress levels. I practice the 312 00:19:57.000 --> 00:20:01.319 release or the relaxed technique. I just do it thirty seconds, 313 00:20:01.359 --> 00:20:03.839 but I do it every day. So I start from 314 00:20:03.880 --> 00:20:06.079 the top of my head and I say relax, and 315 00:20:06.079 --> 00:20:08.400 I relax all the muscles. Then I go to my 316 00:20:08.519 --> 00:20:12.720 temples relax. And you go to my eyes relax, and 317 00:20:12.799 --> 00:20:17.480 my ears relax, and my jaw relax, and my mouth relax, 318 00:20:17.559 --> 00:20:21.000 and my neck shoulders chess and you go all the 319 00:20:21.000 --> 00:20:23.880 way down to the toes. So if it's thirty seconds. 320 00:20:23.920 --> 00:20:26.720 You just pick thirty spots and every second you relax 321 00:20:26.799 --> 00:20:30.000 those muscles and you'll feel the jewel relax. You'll feel 322 00:20:30.039 --> 00:20:33.599 the neck relax, the shoulders relax, the back relax. You 323 00:20:33.640 --> 00:20:37.000 don't realize how tense and stressed you are unless you 324 00:20:37.039 --> 00:20:39.559 start doing these meditations. And I don't care, and I'm 325 00:20:39.559 --> 00:20:44.240 not saying thirty minutes. I'm literally saying thirty seconds. Everybody 326 00:20:44.279 --> 00:20:46.759 has thirty seconds because if I say thirty minutes, people 327 00:20:46.759 --> 00:20:48.839 are be like, oh, I don't have time to meditate. 328 00:20:49.200 --> 00:20:53.400 You got thirty seconds. So every morning, you want to 329 00:20:53.440 --> 00:20:57.839 meditate for thirty seconds, doing the relaxed technique, starting from 330 00:20:57.880 --> 00:20:59.960 the top of your head, going all the way down 331 00:21:00.640 --> 00:21:04.200 to the bottom of your toes. All right. Now, getting 332 00:21:04.240 --> 00:21:07.240 back to eating, right, So we want to be mindful eating. 333 00:21:07.559 --> 00:21:09.880 So a good thing to do is eat with chopsticks. 334 00:21:10.279 --> 00:21:16.920 Chew your food thirty five times. Practice mindfulness. Use small plates, right, 335 00:21:16.960 --> 00:21:19.920 don't eat these big plates, and you'll get big portions, 336 00:21:20.240 --> 00:21:23.519 all right. Flavor your food with some chili peppers on 337 00:21:23.640 --> 00:21:27.839 a pinus, cinnamon, turmeric. Therefore you won't need sugar and 338 00:21:27.960 --> 00:21:31.960 salt and stuff like that. So start and you gotta 339 00:21:32.119 --> 00:21:34.960 stay away from all the carbs, all the bread, the rice, 340 00:21:35.079 --> 00:21:39.720 the potatoes, the oats, the cereals, the crackers. Not just 341 00:21:39.759 --> 00:21:44.000 the soda, the candy, the cookies and the cakes and 342 00:21:44.039 --> 00:21:48.440 the muffins and the croissants, but all the carbs, all 343 00:21:48.480 --> 00:21:52.480 the grains, all the starches. Get all your stuff. Your 344 00:21:52.720 --> 00:21:56.240 your sugar, your natural sugar from fruits. Get them from 345 00:21:56.240 --> 00:22:00.359 blueberries and strawberries and bananas and apples, and you know, 346 00:22:00.440 --> 00:22:04.839 get your carbs from your squash and your zucchini. You know, 347 00:22:04.880 --> 00:22:07.599 you don't have to eat all these white foods. I 348 00:22:07.640 --> 00:22:10.839 want you to eat colorful food foods. Stay away from 349 00:22:10.839 --> 00:22:14.799 the white foods, all right. And then you have a 350 00:22:14.880 --> 00:22:18.559 bowel movement. Make sure when you're sitting on the toilet 351 00:22:18.680 --> 00:22:22.200 you put your feet up like on a little footstand. 352 00:22:22.559 --> 00:22:25.799 That creates a better angle for better digestion, so you 353 00:22:25.920 --> 00:22:30.160 eliminate your fecal matter and help lose weight a lot more. 354 00:22:30.759 --> 00:22:33.599 Another good strategy to help to lose weight is to 355 00:22:33.799 --> 00:22:37.680 drink water on an empty stomach. So you want to 356 00:22:37.759 --> 00:22:40.319 drink five glasses of water a day, first thing in 357 00:22:40.319 --> 00:22:42.799 the morning, right when you wake up, a half hour 358 00:22:42.839 --> 00:22:46.359 before breakfast, a half hour before and lunch, a half 359 00:22:46.400 --> 00:22:49.559 hour before dinner, and then at night. Don't drink water 360 00:22:49.680 --> 00:22:51.799 with your food food that will make it harder to 361 00:22:51.839 --> 00:22:55.680 lose weight. Drink water before a half hour for each meal. 362 00:22:55.920 --> 00:22:59.279 That helps to lubricate the intestinal pathway. That helps to 363 00:22:59.319 --> 00:23:03.519 get some feedback to your brain that prevents overeating. It's 364 00:23:03.720 --> 00:23:07.839 water is your big frame when you're trying to lose weight. 365 00:23:08.359 --> 00:23:10.839 Another thing that's important is to get your brain checks. 366 00:23:11.480 --> 00:23:13.160 So you got to get your brain check. You might have, 367 00:23:13.640 --> 00:23:17.440 you know, an adrenal issue which stimulates cortisol. You might 368 00:23:17.480 --> 00:23:20.680 have a thyroid issue, you might have some inflammation, your 369 00:23:20.720 --> 00:23:23.759 metabolism might be all. So you want to check your 370 00:23:23.759 --> 00:23:26.480 brain and stick around for the end of the show 371 00:23:26.519 --> 00:23:29.640 and I'll teach you some ways that you could test 372 00:23:29.720 --> 00:23:32.759 your brain so you know whether that's affecting you or not. 373 00:23:33.079 --> 00:23:35.160 But we see a lot of thyroid problems, so do 374 00:23:35.279 --> 00:23:39.119 blood work. Also, get your thyroid checked to a full panel, 375 00:23:39.640 --> 00:23:42.000 not just your TSH and your T four. You need 376 00:23:42.039 --> 00:23:45.200 about ten different thyroid tests, so you have to do 377 00:23:45.240 --> 00:23:49.039 a whole thyroid because most thyroids are not anything to 378 00:23:49.039 --> 00:23:53.559 do with the thyroid. Thyroid problems are actually onoimmune disease, 379 00:23:54.079 --> 00:23:56.400 which has to do with your immune system, not your thyroid. 380 00:23:56.599 --> 00:24:00.599 So when you take medicine for your thyroid time, it's 381 00:24:00.640 --> 00:24:04.559 wrong because it should be done with your autonomic nervous 382 00:24:04.599 --> 00:24:07.839 system and your autoimmune system. That's how you would fix 383 00:24:08.200 --> 00:24:13.480 the thyroid. Then you gotta also get some good sleep. 384 00:24:13.720 --> 00:24:18.759 That's very important. So one way that you could get 385 00:24:18.799 --> 00:24:23.119 good sleep is to make sure that you don't have 386 00:24:23.279 --> 00:24:28.839 any electronics after six pm. So not only do you 387 00:24:28.880 --> 00:24:32.559 want to do intermittent festing where you don't have any 388 00:24:32.599 --> 00:24:35.319 food past six pm, you also want to do no 389 00:24:35.480 --> 00:24:38.400 electronics past six pm because when you have the electronics 390 00:24:38.400 --> 00:24:43.160 and that's computer, TV, cell phone, iPad and no smart devices, 391 00:24:43.480 --> 00:24:46.359 that's going to increase cortisol, which is going to cause 392 00:24:46.400 --> 00:24:49.880 weight gain, and it's going to interrupt your sleep. So 393 00:24:50.119 --> 00:24:53.799 best thing to do is drink water at five pm, 394 00:24:54.519 --> 00:24:58.519 eat dinner at five point thirty pm, go for a 395 00:24:58.559 --> 00:25:03.799 walk at six come home, turn off all the lights, 396 00:25:04.119 --> 00:25:08.640 don't use any electronics, and don't eat any food. That 397 00:25:08.799 --> 00:25:14.079 way you'll function better, feel better, and live a better life. 398 00:25:14.480 --> 00:25:18.039 This is doctor Eric Kaplan more when we come back 399 00:25:18.319 --> 00:25:19.400 from the break. 400 00:25:20.000 --> 00:25:28.960 If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches, 401 00:25:29.000 --> 00:25:32.319