WEBVTT 1 00:00:00.040 --> 00:00:03.759 The following is a paid podcast. iHeartRadio's hosting of this 2 00:00:03.839 --> 00:00:07.639 podcast constitutes neither an endorsement of the products offered or 3 00:00:07.719 --> 00:00:09.039 the ideas expressed. 4 00:00:09.119 --> 00:00:10.800 The following is a paid program. 5 00:00:11.199 --> 00:00:14.960 Wor's airing of this program constitutes neither an endorsement of 6 00:00:15.000 --> 00:00:17.320 the products offered or the ideas expressed. 7 00:00:17.719 --> 00:00:22.679 Function better, feel better, and live a better life. This 8 00:00:23.199 --> 00:00:27.440 is doctor Eric Kaplan, and you're listening to boost your 9 00:00:27.440 --> 00:00:34.000 brain power. Okay, we're gonna talk about longevity, how to 10 00:00:34.399 --> 00:00:37.679 live long and healthy because you just don't want to 11 00:00:37.759 --> 00:00:40.240 live a long life, but it's got to be a 12 00:00:40.520 --> 00:00:45.119 quality of life. You don't want to be one hundred 13 00:00:45.200 --> 00:00:49.399 years old in a diaper, in a wheelchair, in a 14 00:00:49.479 --> 00:00:55.039 nursing home with no loved ones. Right, that's not going 15 00:00:55.119 --> 00:01:00.520 out on top. You want to go out independent, strong 16 00:01:00.560 --> 00:01:07.120 and healthy. All right, So we're preparing you for triple digits. 17 00:01:07.200 --> 00:01:12.680 But it's quality of life, right. You want to be 18 00:01:12.840 --> 00:01:19.319 a centurion with quality of life, right, because if you 19 00:01:19.519 --> 00:01:23.120 die young, that means you're sick, and that means you're 20 00:01:23.120 --> 00:01:25.439 not going to have quality of life. You want to 21 00:01:25.480 --> 00:01:29.920 go out of natural causes. You know, just one day 22 00:01:30.400 --> 00:01:33.159 your brain says you know what. I've lived my life. 23 00:01:33.280 --> 00:01:37.599 I'm checking out and you just mentally stop your heart. 24 00:01:39.040 --> 00:01:43.200 That's the way to do it. And you can do that, 25 00:01:44.840 --> 00:01:46.959 and that's what I plan on doing. You know, maybe 26 00:01:47.040 --> 00:01:51.079 at one hundred and twenty, one hundred and thirty, but 27 00:01:51.159 --> 00:01:57.040 I don't want to live till seventy seven. That's the 28 00:01:57.200 --> 00:02:03.120 average American death, seventy seven. I'm forty seven. Now you're 29 00:02:03.159 --> 00:02:09.240 telling me I got thirty years left. No way. I mean, 30 00:02:09.520 --> 00:02:12.719 you gotta see my lifestyle. I'm playing soccer and basketball 31 00:02:12.759 --> 00:02:15.800 and tennis and Orange THEEIR and I going biking and hiking. 32 00:02:15.840 --> 00:02:18.400 I got two offices and two books and two radio 33 00:02:18.439 --> 00:02:23.199 shows and two newspaper columns, and I'm traveling, and I'm 34 00:02:23.240 --> 00:02:27.360 giving seminars and I do keynotes speaking And are you 35 00:02:27.479 --> 00:02:32.000 kidding me? It's no way. I only got thirty years. 36 00:02:33.400 --> 00:02:36.360 I owe it to the world to be here for 37 00:02:36.400 --> 00:02:43.000 another ninety years so I can share my information, so 38 00:02:43.039 --> 00:02:47.319 we could boost your brain power. You don't want to 39 00:02:47.319 --> 00:02:51.879 be the ninety nine percent who says, Oh I'm getting old, 40 00:02:52.120 --> 00:02:55.159 my memory's getting worse. Oh I'm getting old. I got 41 00:02:55.159 --> 00:02:58.120 more aches and pains. Oh I'm getting old. I'm just 42 00:02:58.319 --> 00:03:02.520 tired all the time, my voice hurts, my eyes heard. 43 00:03:02.639 --> 00:03:04.960 I can't see as good, I can't hear as good. 44 00:03:05.159 --> 00:03:10.120 Don't be the ninety nine percent. Be the one percent 45 00:03:11.719 --> 00:03:14.439 where your vision gets better as you get older. Your 46 00:03:14.479 --> 00:03:17.840 posture gets better as you get older, your memory gets better, 47 00:03:17.919 --> 00:03:22.479 your energy gets better, your sleep gets better. You do 48 00:03:22.560 --> 00:03:26.960 more charity, you learn more, you help more people, You're 49 00:03:26.960 --> 00:03:31.319 more spiritual, you exercise more, you get stronger, more flexible. 50 00:03:33.319 --> 00:03:37.479 I don't care what it is. You just keep getting better. 51 00:03:37.599 --> 00:03:40.680 It's all about progression in your life. It's all about 52 00:03:40.719 --> 00:03:46.199 helping other people. It's all about contributing to society. Why 53 00:03:46.240 --> 00:03:49.159 are you here on this earth. It's not to sit 54 00:03:49.199 --> 00:03:52.599 at home watching Netflix. Make a difference in the world. 55 00:03:52.840 --> 00:03:59.599 Get off your butt, do something, be social, learn something, contribute. 56 00:04:00.960 --> 00:04:05.879 Stop being on your cell phone, Stop being on the 57 00:04:05.919 --> 00:04:11.400 couch watching TV. Stop scrolling on the internet. You're not 58 00:04:11.520 --> 00:04:16.920 living life. I take twelve vacations a year. I mean 59 00:04:16.959 --> 00:04:21.839 this year alone. It's April. I've already been to Atlanta. 60 00:04:22.759 --> 00:04:27.199 I've been to Phoenix. I've been to Phoenix twice, been 61 00:04:27.240 --> 00:04:31.639 to Tampa, been to New Orleans, going to the Dominican 62 00:04:31.720 --> 00:04:37.319 this week. Given two keynote presentations. No. Four keynote presentations. 63 00:04:38.879 --> 00:04:47.920 I've taken two seminars won by my mentoring function neurology. Actually, 64 00:04:47.920 --> 00:04:52.040 I've taken three seminars, you know, and it's only April, 65 00:04:54.319 --> 00:04:57.120 and I got all these other trips planned. We're going 66 00:04:57.120 --> 00:05:00.519 to Greece, We're going to Lake George, We're going to Jersey. Sure, 67 00:05:00.839 --> 00:05:05.240 we're going to Fire Island. And that's just by the 68 00:05:05.279 --> 00:05:09.759 summer and then the fall. We're gonna add more. Always 69 00:05:09.759 --> 00:05:14.279 go to new places, meet new people, do new activities. 70 00:05:15.560 --> 00:05:18.199 That is part of your health. You want to live 71 00:05:18.240 --> 00:05:21.600 a long life, you gotta change it up. You gotta 72 00:05:21.680 --> 00:05:29.079 do new things. Work couch Netflix every day will kill 73 00:05:29.120 --> 00:05:36.680 your brain. Work Facebook, TikTok will kill you, work school, 74 00:05:36.920 --> 00:05:45.120 YouTube will kill you. Get off your butt, start doing 75 00:05:45.160 --> 00:05:49.439 new things. Your brain's like a muscle. You use it 76 00:05:49.600 --> 00:05:54.040 or you lose it. So you want to live that 77 00:05:54.079 --> 00:05:58.040 one hundred year lifestyle. You want to have that high 78 00:05:58.160 --> 00:06:00.560 quality of life. You want to be that one percent. 79 00:06:01.920 --> 00:06:06.399 You gotta do what nobody else does. So there's the 80 00:06:06.480 --> 00:06:09.279 research has been done on centarians, the people that live 81 00:06:09.319 --> 00:06:13.920 to one hundred that are healthy, you know LIFs, so 82 00:06:13.920 --> 00:06:17.800 they always interview these people, the healthiest one hundred year olds, 83 00:06:19.519 --> 00:06:21.120 and you know, there's a love of wide variety of 84 00:06:21.199 --> 00:06:24.720 answers why they think that they've lived such a long, 85 00:06:24.959 --> 00:06:31.360 healthy life, you know, hundreds and hundreds of answers, but 86 00:06:31.399 --> 00:06:36.199 there was a common theme. There were two categories that 87 00:06:36.319 --> 00:06:41.439 stuck out the most for the one hundred year lifestyle 88 00:06:41.600 --> 00:06:47.199 longevity with high quality of life, no doctors, no medicine, 89 00:06:47.199 --> 00:06:54.959 no hospital visits, happy, good memory, good energy. Here are 90 00:06:55.000 --> 00:07:03.720 the two things. Number one is daily walks. Daily walks 91 00:07:03.839 --> 00:07:13.439 every single day, whether it's cold, windy, rainy, sunny, hot, 92 00:07:14.120 --> 00:07:19.720 daily walks every single day. That gets you sun, that 93 00:07:19.879 --> 00:07:24.759 gets you, exercise, that gets you oxygen, get you socialization. 94 00:07:26.079 --> 00:07:30.759 It is the most important thing. You don't necessarily you know, 95 00:07:31.079 --> 00:07:35.480 have to be. You know't go crazy gym membership every day, 96 00:07:36.680 --> 00:07:40.920 but you do gonna walk every day, every single day. 97 00:07:41.800 --> 00:07:45.240 The worst thing is sedentary lifestyle. That'll kill you. Sitting 98 00:07:45.399 --> 00:07:50.040 is the new smoking. So you must walk every day, 99 00:07:51.199 --> 00:07:55.000 must move your body. Follow the twenty rule. Never sit 100 00:07:55.160 --> 00:07:58.720 for more than twenty minutes. Every twenty minutes you get 101 00:07:58.839 --> 00:08:01.920 up for twenty second ends you move your body. I 102 00:08:01.959 --> 00:08:04.319 don't care if it's you just walk twenty feet if 103 00:08:04.360 --> 00:08:08.279 you do twenty shoulder rolls, you do twenty jumping jacks, 104 00:08:08.319 --> 00:08:11.160 you do twenty push ups, twenty sit ups, twenty squats, 105 00:08:11.439 --> 00:08:14.680 twenty lunges. I don't care what it is. Just move 106 00:08:14.720 --> 00:08:20.000 your body for twenty seconds every twenty minutes, and try 107 00:08:20.079 --> 00:08:23.920 and get some physical exercise for twenty minutes at least 108 00:08:23.959 --> 00:08:27.680 three times a week. All right. So you gotta go 109 00:08:27.720 --> 00:08:30.480 for a walk every day, you gotta follow the twenty roll, 110 00:08:30.879 --> 00:08:34.519 and you gotta exercise twenty minutes three times a week. 111 00:08:36.320 --> 00:08:36.639 All right. 112 00:08:36.679 --> 00:08:41.480 So that was the number one most common factor of 113 00:08:41.759 --> 00:08:50.600 all centurions, was going for daily walks. Please start doing that. 114 00:08:50.840 --> 00:08:52.919 And when you go out, take off your glasses, take 115 00:08:52.960 --> 00:08:55.320 off your hat, roll up your sleeves, roll up those 116 00:08:55.360 --> 00:08:59.279 pant legs. Get some sun exposure. The sun doesn't count 117 00:08:59.360 --> 00:09:02.759 unless it hits your eyes. If you're wearing contact lenses, 118 00:09:03.039 --> 00:09:06.759 it blocks your pupil. If you wearing glasses blocks your pupil. 119 00:09:06.879 --> 00:09:12.039 Wearing a hat, sunglasses, take them all off. You gotta 120 00:09:12.120 --> 00:09:15.039 let those sun rays hit the black part, that pupil, 121 00:09:15.120 --> 00:09:17.639 part of your eye that's a hole and needs to 122 00:09:17.639 --> 00:09:20.440 get into your brain. Then it needs to get on 123 00:09:20.480 --> 00:09:26.840 your skin. So roll up your sleeves, go outside. Get 124 00:09:26.879 --> 00:09:31.720 that oxygen. Walk near some trees. One tree gives enough 125 00:09:31.799 --> 00:09:35.559 oxygen for five people, so walk by the trees, walk 126 00:09:35.639 --> 00:09:38.759 in the woods, go hiking. That's the best way to 127 00:09:38.840 --> 00:09:45.480 do it. But you gotta walk every single day. The 128 00:09:45.559 --> 00:09:48.919 second thing that they found, number two is they don't 129 00:09:48.960 --> 00:09:55.720 eat food with preservatives. Everything's fresh from the earth. One ingredient. Foods, 130 00:09:56.240 --> 00:10:00.279 your fruits, your veggies, your nuts, your chicken, your eggs, turkey, 131 00:10:00.399 --> 00:10:06.480 your meats. That's it. No preservatives, nothing in boxes, cans 132 00:10:06.480 --> 00:10:11.320 and bags, nothing pockets, nothing processed, no preservatives, no food dies, 133 00:10:11.399 --> 00:10:16.039 no artificial flavors, no sweeteners, no Coca cola, no lemonade, 134 00:10:16.080 --> 00:10:21.519 no coffee, no teas. Just real food from the earth. 135 00:10:22.759 --> 00:10:27.039 They just drank water and ate food. That is the 136 00:10:27.080 --> 00:10:32.240 one hundred year lifestyle. Daily walks, every single day and 137 00:10:32.279 --> 00:10:36.120 eating real food. Remember eating all the colors of the rainbows. 138 00:10:36.120 --> 00:10:38.879 Stay away from all those white foods. Get your fruits, 139 00:10:38.879 --> 00:10:42.080 get your veggies, get your nuts, get your seeds, get 140 00:10:42.120 --> 00:10:45.200 your fish, get your eggs, get your chicken, get your turkey, 141 00:10:45.720 --> 00:10:49.639 get your grass fed meat. But make sure there's no steroids, 142 00:10:49.639 --> 00:10:56.159 no antibiotics, free range wildfish. Make sure you get organic, 143 00:10:57.440 --> 00:11:04.320 no pesticides, no herbicides, no chemicals, no GMO, no cross 144 00:11:04.360 --> 00:11:11.000 breeding those seeds. Get the healthiest foods, whole foods, no preservatives. 145 00:11:11.799 --> 00:11:15.159 That's your formula for living a one hundred year lifestyle 146 00:11:15.440 --> 00:11:19.480 with high quality of life where you could be independent. 147 00:11:20.600 --> 00:11:24.080 You could be around for your friends, your family, your kids, 148 00:11:24.120 --> 00:11:27.799 your grandkids. You can enjoy life and not be a 149 00:11:27.840 --> 00:11:30.320 burden to your family that has to take care of 150 00:11:30.559 --> 00:11:34.320 you or pay your medical bills. If you're not gonna 151 00:11:34.320 --> 00:11:37.960 do it for yourself, do it for your family. Walks 152 00:11:38.000 --> 00:11:41.519 every day, no food or preservatives. It's an easy formula. 153 00:11:42.120 --> 00:11:45.720 If you do it, you will function better, feel better, 154 00:11:45.960 --> 00:11:49.679 and live a better life. This is doctor Eric Kaplan 155 00:11:49.879 --> 00:11:52.159 and you're listening to boost your brain power. 156 00:11:53.200 --> 00:12:02.320 If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches, 157 00:12:02.360 --> 00:12:05.720 brain fog, weight loss, or simply want to maximize your 158 00:12:05.799 --> 00:12:09.320 human potential and prevent future diseases. That this is the 159 00:12:09.440 --> 00:12:12.799 show for you. Don't mis boost your brain power with 160 00:12:12.960 --> 00:12:16.240 doctor Eric Caplan and you will learn natural, integrative and 161 00:12:16.279 --> 00:12:20.200 holistic approaches. To modern day medical problems such as Alzheimer's, 162 00:12:20.240 --> 00:12:28.080 Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, 163 00:12:28.159 --> 00:12:32.960 four posture pain, TBI, skin and digestive problems. Doctor Caplan 164 00:12:33.080 --> 00:12:35.320 is most famous for getting to the root cause of 165 00:12:35.360 --> 00:12:38.320 a wide variety of brain and health conditions, rather than 166 00:12:38.360 --> 00:12:42.519 treating symptoms with traditional medicines and risky surgeries. To contact 167 00:12:42.639 --> 00:12:44.879 doctor Caplan, you can call his team at two O 168 00:12:45.000 --> 00:12:47.840 one two six one two one five zero or visit 169 00:12:47.879 --> 00:12:52.720 his website at kaplindc dot com. 170 00:12:53.080 --> 00:12:57.519 Function better, feel better, and live a better life. This 171 00:12:57.879 --> 00:13:01.159 is doctor Eric Caplan and your life to boosh your 172 00:13:01.200 --> 00:13:06.440 brain power. Now, if we want to increase our life 173 00:13:06.639 --> 00:13:13.399 expectancy in a natural, holistic way, well we have to 174 00:13:13.440 --> 00:13:15.000 do a lot of things. We gotta work for it. 175 00:13:15.960 --> 00:13:19.200 There's no magic pill you could take or else everyone 176 00:13:19.200 --> 00:13:23.440 would take it and everyone would live forever. Right, There's 177 00:13:23.440 --> 00:13:27.279 no fountain of youth, but there are a few basic 178 00:13:27.360 --> 00:13:30.679 things that you need to do to improve your brain 179 00:13:30.759 --> 00:13:37.120 function to last forever. Now, have you ever heard that 180 00:13:37.240 --> 00:13:41.559 when you lose sleep it takes years off your life? 181 00:13:42.080 --> 00:13:47.279 That's true. You can't go. Okay, I only slept three 182 00:13:47.320 --> 00:13:51.279 hours tonight. Now I'm gonna sleep ten hours tomorrow to 183 00:13:51.320 --> 00:13:53.879 try and make up for it. It doesn't work like that. 184 00:13:53.919 --> 00:13:58.320 You can never make up sleep. It's all about consistency. 185 00:13:59.639 --> 00:14:02.159 If you a little, long, healthy life, you have to 186 00:14:02.200 --> 00:14:07.120 have a bedtime that's the same exact time every single night. 187 00:14:10.240 --> 00:14:12.679 I don't care what it is, but pick a time 188 00:14:13.399 --> 00:14:18.039 and do it for the rest of your life. Ten 189 00:14:18.039 --> 00:14:23.200 o'clock seems to be perfect for most people. But the 190 00:14:23.320 --> 00:14:27.480 problem is, you can't do ten o'clock on Monday, ten 191 00:14:27.639 --> 00:14:32.399 fifteen on Tuesday, nine to forty five on Wednesday, ten 192 00:14:32.559 --> 00:14:38.720 thirty on Thursday, ten o'clock on Friday, twelve o'clock on Saturday, 193 00:14:39.480 --> 00:14:46.000 nine thirty on Sunday. Doesn't work. It's gotta be ten 194 00:14:46.039 --> 00:14:50.000 o'clock Monday, ten o'clock Tuesday, ten o'clock Wednesday, ten o'clock Thursday, 195 00:14:50.279 --> 00:14:54.399 ten o'clock Friday, ten o'clock Saturday, ten o'clock Sunday. You 196 00:14:54.519 --> 00:14:59.159 getting a rhythm, and obviously stuff happens, but you gotta 197 00:14:59.240 --> 00:15:02.159 do it for one to one straight days to rewire 198 00:15:02.200 --> 00:15:06.879 your brain with no mess ups. Then you get in 199 00:15:06.919 --> 00:15:13.240 these good circadium rhythms, then your brain can heal when 200 00:15:13.279 --> 00:15:16.879 you go to bed. Your brain heals at night. You 201 00:15:16.960 --> 00:15:20.440 have these glial cells. They're the nurses of the brain, 202 00:15:20.720 --> 00:15:23.039 and when you sleep, they cleanse out all those bad 203 00:15:23.080 --> 00:15:28.039 brain cells. But you gotta get good sleep. You gotta 204 00:15:28.039 --> 00:15:32.320 get in that ram, Gotta get those delta brain waves going, 205 00:15:34.639 --> 00:15:44.399 Gotta get that melatonin increased, Gotta reoxygenate, detoxify, Gotta cleanse 206 00:15:44.519 --> 00:15:51.639 the brain. So you gotta sleep the same time every 207 00:15:52.240 --> 00:16:02.039 single night. Then your brain can heal that you live 208 00:16:02.080 --> 00:16:05.559 a long, healthy life. Now, how are you gonna get 209 00:16:05.559 --> 00:16:08.759 to bed by ten? Well, what we want to do 210 00:16:09.000 --> 00:16:13.360 to be most efficient is to make sure we don't 211 00:16:13.399 --> 00:16:19.679 have any electronics or food for four hours before bedtime, 212 00:16:21.120 --> 00:16:24.919 so that means six o'clock. You're done with dinner six o'clock. 213 00:16:25.559 --> 00:16:30.440 No more emails, no more computer, no more Facebook, no 214 00:16:30.519 --> 00:16:35.840 more Instagram, no more TikTok, no more YouTube, no more Netflix, 215 00:16:36.440 --> 00:16:41.480 no more Disney Plus, no more cable, no more basketball game, 216 00:16:41.559 --> 00:16:49.279 baseball game. You gotta turn it off. No food, no 217 00:16:49.440 --> 00:16:54.360 seven o'clock dinner, No popcorn at eight, no ice cream 218 00:16:54.360 --> 00:17:01.840 at eight thirty, no chips at nine, no fruit at ten, 219 00:17:04.119 --> 00:17:10.519 no cookies, no cake, no food at all. Water's okay. 220 00:17:11.119 --> 00:17:22.119 No food. Food and electronics will increase cortisol. Cortisol is 221 00:17:22.160 --> 00:17:27.920 the stress hormone. You think you're gonna live a long life. 222 00:17:28.640 --> 00:17:33.759 If while you're sleeping you're in stress mode, that's gonna 223 00:17:33.799 --> 00:17:39.359 take years off your life. You need to chill out. 224 00:17:41.599 --> 00:17:47.079 People's brains are too stressed. Why do you think they 225 00:17:47.079 --> 00:17:54.559 have so much heart attacks, cancer, obesities, strokes, Alzheimer's. It's stress. 226 00:17:54.599 --> 00:17:58.319 Stress is the silent killer. You gotta get rid of stress. 227 00:17:59.759 --> 00:18:03.960 Some times you don't even realize you're stressed. You're in 228 00:18:04.039 --> 00:18:08.279 the city that never sleeps. In the Northeast, people are 229 00:18:08.319 --> 00:18:13.480 in stress mode all the time. See, you gotta get 230 00:18:13.480 --> 00:18:18.319 your sleep. No food, no electronics. After six o'clock, go 231 00:18:18.359 --> 00:18:23.240 outside so you watch the sunset. That'll increase melatonin. And 232 00:18:23.240 --> 00:18:26.440 then when you come home, dim the lights. Then your 233 00:18:26.440 --> 00:18:29.839 brain says, okay, it's time to relax. I don't care 234 00:18:29.839 --> 00:18:33.599 what you do. Listen to some music, read a book, 235 00:18:34.799 --> 00:18:38.799 talk to a family member, play a board game, draw 236 00:18:38.839 --> 00:18:46.759 a picture, take a class, call an old friend, pick 237 00:18:46.839 --> 00:18:53.680 up a hobby, take out the dog. I don't care 238 00:18:53.720 --> 00:18:58.119 what you do, but just don't involve electronics. Just imagine, 239 00:18:58.319 --> 00:19:01.200 you know, it was before electricity, So dim noose lights, 240 00:19:03.359 --> 00:19:10.599 don't use the electronics. Have some fun. Reduce your stress, 241 00:19:12.559 --> 00:19:15.759 because what happens when you're on the internet, it's all 242 00:19:15.799 --> 00:19:21.799 stressful stuff. Don't turn on a TV. It's all stressful stuff. Netflix, 243 00:19:21.839 --> 00:19:28.200 it's all stressful stuff. Everything's stress. They don't give you 244 00:19:28.359 --> 00:19:33.079 non stressful stuff on the TV because nobody would watch it. 245 00:19:33.079 --> 00:19:37.640 It's murders, it's fires, it's shootings, it's rapes, it's kidnapping, 246 00:19:38.359 --> 00:19:46.960 it's zombies, apocalypses. Everything is negative. The news is all negative. 247 00:19:47.000 --> 00:19:53.799 All the shows are all dramatic, scary, bloody, gory, violent. 248 00:19:55.680 --> 00:20:01.759 That's what sells. So you gotta turn it off. Turn 249 00:20:01.799 --> 00:20:07.279 it off, unplug You could do it, you're just not 250 00:20:07.480 --> 00:20:12.440 used to it. Start reading again, Start being artistic, learn 251 00:20:12.480 --> 00:20:15.440 an instrument, learn a new language, learn a dance move, 252 00:20:16.880 --> 00:20:22.160 do something. But get up your butt and have some fun. Right, So, 253 00:20:22.200 --> 00:20:26.799 we gotta sleep at night. We gotta have no electronics 254 00:20:26.839 --> 00:20:29.400 past six. We gotta have no food at night. You 255 00:20:29.440 --> 00:20:33.119 gotta in your bedroom, have no electronics, nothing plugged in, 256 00:20:34.680 --> 00:20:37.200 no Wi Fi. You should have any Wi Fi. Use 257 00:20:37.240 --> 00:20:41.240 the ethernet, Ethernet is a plug. You do not need 258 00:20:41.279 --> 00:20:47.960 any Wi Fi. Everything can be done through wires. Don't 259 00:20:48.079 --> 00:20:53.839 use Bluetooth technology. Don't use Wi Fi technology. Okay, make 260 00:20:53.880 --> 00:21:00.519 sure that you unplug. Use airplane mode when you're using 261 00:21:00.559 --> 00:21:04.480 your when you have your cell phone on you, Airplane 262 00:21:04.480 --> 00:21:06.240 mode will turn off your Wi Fi. I'll turn off 263 00:21:06.240 --> 00:21:08.720 your five G I'll turn up your data. Turn up 264 00:21:08.720 --> 00:21:17.839 those signals. Turn it off. You understand. Don't have anything 265 00:21:17.880 --> 00:21:21.000 plugged in near you, and don't have anything plugged in 266 00:21:21.680 --> 00:21:26.839 on the wall opposite you that don't mess up your brain. 267 00:21:28.039 --> 00:21:34.759 Don't sleep with your phone, it's dangerous. Don't sleep with 268 00:21:34.880 --> 00:21:45.480 Bluetooth headphones. There's earbuds, air pods. Don't sleep with your 269 00:21:45.480 --> 00:21:51.240 oar rings and your Apple watches. It's too much stimulation. 270 00:21:53.680 --> 00:21:57.519 Gotta unplug. Turn off all the lights, turn off all 271 00:21:57.559 --> 00:22:01.519 the stimulation, close the blinds. That's how you gonna get 272 00:22:01.559 --> 00:22:06.440 good sleep. And don't read about anything stressful right before 273 00:22:06.480 --> 00:22:10.680 you don't want to read about, you know, Hitler killing 274 00:22:10.720 --> 00:22:17.359 six million Jews right before bedtime. You don' want to 275 00:22:17.400 --> 00:22:26.839 read abouts Talin killing all the Russians. You don't want 276 00:22:26.839 --> 00:22:33.160 to read about current events. You war in Ukraine. We're 277 00:22:33.200 --> 00:22:40.519 in Israel. You want to, you know, maybe laugh. If 278 00:22:40.519 --> 00:22:43.279 you want to listen to something, Listen to some nice music, 279 00:22:43.359 --> 00:22:50.000 some classical music, or comedian Chris Rock. You know something funny. 280 00:22:50.799 --> 00:22:55.599 Gotta start laughing. Everyone's too serious. Just twenty four hours 281 00:22:55.640 --> 00:22:58.400 a day. Eight hours got to be sleep, ten to six, 282 00:23:00.759 --> 00:23:07.240 eight hours. You gotta work nine to five, but now 283 00:23:09.400 --> 00:23:13.920 you have the other eight hours to have fun. You 284 00:23:13.960 --> 00:23:18.200 got three hours in the morning six to nine, have 285 00:23:18.319 --> 00:23:25.759 some fun, and then you got another five hours from 286 00:23:25.799 --> 00:23:32.200 five to ten have some fun. Eight hours of sleep, 287 00:23:32.880 --> 00:23:36.640 eight hours of work, eight hours of fun. That's your 288 00:23:36.720 --> 00:23:42.000 twenty four hour day. It's pretty basic, pretty simple, pretty easy, 289 00:23:42.440 --> 00:23:47.200 but you gotta do it. Most people either skip the 290 00:23:47.279 --> 00:23:50.599 sleep part, skip skip the work part, or skip the 291 00:23:50.640 --> 00:23:53.920 fun part. You gotta do all three and if you 292 00:23:53.960 --> 00:24:02.119 combine them, great. My work is fun, my sleep is fun. 293 00:24:04.960 --> 00:24:11.519 Combinement's even better. So sleep work fun. That's the magic 294 00:24:11.559 --> 00:24:16.240 formula so you can function better, feel better and live 295 00:24:16.480 --> 00:24:20.839 a better life. This is doctor Eric Kaplan and you're 296 00:24:20.880 --> 00:24:23.039 listening to boost your brain power. 297 00:24:24.799 --> 00:24:28.400 Don't miss Boost your brain power with doctor Eric Kamplin 298 00:24:28.599 --> 00:24:31.599 every Saturday from two pm to three pm to learn 299 00:24:31.640 --> 00:24:35.240 the secrets of how to optimize your brain function. You 300 00:24:35.240 --> 00:24:41.920 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 301 00:24:42.039 --> 00:24:45.799 and strength by following the science and research that doctor 302 00:24:45.880 --> 00:24:49.039 Caplan will be sharing with his audience. Join the adventure 303 00:24:49.119 --> 00:24:52.079 of discovering how to help the brain and body in 304 00:24:52.119 --> 00:24:54.960 a natural way while having fun at the same time. 305 00:24:55.279 --> 00:24:58.000 Listen to boost your brain power. If you want to 306 00:24:58.119 --> 00:25:01.839 function better, feel better, and enjoy the quality of life 307 00:25:02.000 --> 00:25:05.319 you deserve, called two oh one two six one two 308 00:25:05.480 --> 00:25:09.200 one five zero or email info at Kaplan Brain and 309 00:25:09.319 --> 00:25:12.200 Body dot com if you're interested in a free ten 310 00:25:12.240 --> 00:25:17.039 minute consultation with doctor Kaplan, or visit kaplandc dot com 311 00:25:17.079 --> 00:25:18.000 for more information. 312 00:25:20.680 --> 00:25:25.920 Function better, feel better, and live a better life. This 313 00:25:26.279 --> 00:25:29.920 is doctor Eric Kaplan, and you're listening to boost your 314 00:25:29.960 --> 00:25:30.759 brain power. 315 00:25:32.640 --> 00:25:32.839 Now. 316 00:25:32.880 --> 00:25:43.200 There's lots of foods that can increase longevity. My favorite foods, 317 00:25:43.240 --> 00:25:46.640 if we're going to talk about fruit, my top two 318 00:25:47.599 --> 00:25:51.000 the healthiest fruits that are going to live the longest 319 00:25:51.680 --> 00:25:57.440 are blueberries and avocado. Those are just two superfoods that 320 00:25:57.519 --> 00:26:07.079 are fruit. Blueberries are amazing. They have all those antioxidants, 321 00:26:07.160 --> 00:26:11.319 they have all the nutrients, they build your immune system, 322 00:26:11.519 --> 00:26:20.440 make sure you get organic. Okay, very important organic blueberries. Avocado. 323 00:26:21.480 --> 00:26:24.680 They have the great fat. I love that fat. Your 324 00:26:24.720 --> 00:26:30.759 brain needs fat, your nerves need fat. They love fat. 325 00:26:30.920 --> 00:26:33.799 And you're getting the blue color, the yellow, the green. 326 00:26:33.839 --> 00:26:36.160 With the avocado, you're covering a lot of the colors 327 00:26:36.160 --> 00:26:42.079 with that. Those are the two best fruit. We like that. Veggies. 328 00:26:42.160 --> 00:26:47.079 I like the you know, the cruciferous. I like the broccoli, 329 00:26:49.480 --> 00:26:54.200 the coliflower. Right, so those are those are pretty healthy. 330 00:26:54.599 --> 00:26:59.279 We like those, and make sure you get those Omega 331 00:26:59.400 --> 00:27:03.519 three fat, the acids, these are the healthy fats, right. 332 00:27:03.559 --> 00:27:06.960 They're found in fish oils. They also found a flax seed. 333 00:27:07.279 --> 00:27:12.200 They're really good for your heart, really good to reduce inflammation. Right, 334 00:27:12.279 --> 00:27:16.119 most disease is inflammation. If you're inflamed, you're not gonna 335 00:27:16.160 --> 00:27:23.279 live a long life. And that definitely contributes to longevity. Now, 336 00:27:23.400 --> 00:27:27.359 what other things reduce inflammation. Curcumin that's a combound found 337 00:27:27.359 --> 00:27:33.160 in turmeric. Kirkuman has shown to promise in activating proteins 338 00:27:33.160 --> 00:27:38.319 that help prolong life and postpone selling their senescence. It's 339 00:27:38.359 --> 00:27:45.839 gonna literally increase longevity. You could get turmic powder or 340 00:27:45.880 --> 00:27:50.400 you could buy uh turmeric. I like apex energetics. It's 341 00:27:50.440 --> 00:27:56.880 called tumorrow highly concentrated. Now the best one is resveratrol 342 00:27:58.079 --> 00:28:02.640 that's found in the skin of red grape grapes Japanese 343 00:28:02.960 --> 00:28:10.599 not weed. That's a polyphenol with anti inflammatorial and anti 344 00:28:11.119 --> 00:28:15.359 oxidant properties. It's a very popular subervan. It promotes overall 345 00:28:15.359 --> 00:28:19.759 health and longevity. In fact, when people say, oh, red 346 00:28:19.799 --> 00:28:22.160 wine is good for you, not red wine is not 347 00:28:22.200 --> 00:28:24.759 good for you, but it's got there's veratrol, which is 348 00:28:24.799 --> 00:28:27.759 good for you, but the amount of alcohol you would 349 00:28:27.799 --> 00:28:30.039 have to drink would damage your brain and it's not 350 00:28:30.079 --> 00:28:35.119 going to increase your longevity. Get it from Japanese not 351 00:28:35.200 --> 00:28:38.839 weed or the skin of the red grapes, or again 352 00:28:38.880 --> 00:28:43.720 there's something called rizvero by apex energetics. It's also anti aging, 353 00:28:44.039 --> 00:28:48.640 so not only anti inflammatory, anti aging. So those are 354 00:28:48.799 --> 00:28:54.519 big three for inflammation. You're omega threes, you're tumeric, and 355 00:28:54.559 --> 00:28:59.920 youre is veratrol. Now what else is good for longevity? Magnesia? 356 00:29:00.160 --> 00:29:04.200 It's important to maintaining healthy muscles, bones, nerves, blood pressure, 357 00:29:04.680 --> 00:29:09.160 cell your health, digestions, sleep. Of course you're going to 358 00:29:09.319 --> 00:29:14.119 increase longevity with that, but I do recommend checking your 359 00:29:14.119 --> 00:29:16.359 blood work, because if your magnesium levels are high, you 360 00:29:16.400 --> 00:29:19.319 definitely don't need it. If they're low, we definitely do 361 00:29:19.400 --> 00:29:22.519 need it. It's not rocket science, but do the work. 362 00:29:22.559 --> 00:29:24.720 Get your blood work, check your magnesium, see what your 363 00:29:24.759 --> 00:29:28.599 levels are. Now, there's something called co q ten coenzyme 364 00:29:28.720 --> 00:29:32.960 q ten that's an antiaccidant and your body produces it 365 00:29:33.079 --> 00:29:37.599 naturally and it plays a role in energy production, predects 366 00:29:37.720 --> 00:29:45.720 against cellular damage. If you're taking statin drugs, you mush 367 00:29:45.839 --> 00:29:50.319 take coq ten to counteract the effects. These statan drugs 368 00:29:50.400 --> 00:29:54.039 literally cause dementia. They cause joint pain. It's the most 369 00:29:54.119 --> 00:29:59.440 prescribed drug on the planet and it causes dementia. And 370 00:29:59.519 --> 00:30:02.519 we wonder why Alzheimer's is going through the roof. We 371 00:30:02.680 --> 00:30:06.519 gotta get people off these statin drugs. Remember, cholesterol is 372 00:30:06.559 --> 00:30:09.599 good for you. We just got to make sure it's 373 00:30:09.599 --> 00:30:14.640 a good ratio good cholesterol versus bad cholesterol. But if 374 00:30:14.640 --> 00:30:17.519 you're taking that, you gotta take coq ten. If you're 375 00:30:17.519 --> 00:30:22.920 taking antibiotics, you have to take probiotics. If you're wearing 376 00:30:22.960 --> 00:30:28.119 suntan lotionan you gotta take vitamin D. If you do 377 00:30:28.319 --> 00:30:34.160 certain things that you must combat it by doing other things. Now, collagen, 378 00:30:34.440 --> 00:30:38.680 that's also good. It's a protein that's essential for skin, bones. 379 00:30:39.279 --> 00:30:42.559 It's production decreases as you age, so if you want 380 00:30:42.559 --> 00:30:44.960 to increase longevity, we got to make sure your collagen 381 00:30:45.000 --> 00:30:47.759 production is up to park. So you might got to 382 00:30:47.799 --> 00:30:53.960 supplement vitamin C that fights off free radicals and has 383 00:30:54.000 --> 00:30:59.839 been linked to longevity, cancer prevention, even immunity from infections. 384 00:31:01.039 --> 00:31:04.200 And where do we get sea from our citrus? Right? 385 00:31:04.279 --> 00:31:06.960 So put that lemon in your water or the lime, 386 00:31:08.599 --> 00:31:15.359 eat those oranges, those grapefruit. We love citrus fruit, a 387 00:31:15.400 --> 00:31:23.559 lot of vitamin sea. Now going back to the probiotics, right, 388 00:31:23.799 --> 00:31:26.039 we said we don't want to take antibiotics. It better 389 00:31:26.039 --> 00:31:30.680 to take probiotics. But there's different types of bacteria, so 390 00:31:30.720 --> 00:31:33.359 you don't want to keep taking the same probiotic over 391 00:31:33.519 --> 00:31:36.519 and over and over again or it loses its effect. 392 00:31:37.519 --> 00:31:40.200 So there's trillions of different bacteria, so you got to 393 00:31:40.279 --> 00:31:45.240 keep taking different ones every time. And probiotics may mitigate 394 00:31:45.279 --> 00:31:52.759 age associated inflammatory stress that affect your gut, because if 395 00:31:52.799 --> 00:31:58.960 your guts off, that's going to affect your longevity. Most 396 00:31:58.960 --> 00:32:02.279 people have told you can gut meaning their brain's inflamed 397 00:32:03.680 --> 00:32:08.880 and when the brain's inflamed. Then what's gonna happen is 398 00:32:08.920 --> 00:32:13.880 stuff is going to leak into your blood stream. And 399 00:32:13.920 --> 00:32:22.559 when I say stuff, I mean bacteria, viruses, yeast, parasites, worms, 400 00:32:22.599 --> 00:32:29.920 heavy metals, mold. Do you want that stuff escaping your 401 00:32:29.960 --> 00:32:33.319