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 00:00:09.519 --> 00:00:14.960 Function better, feel better, and live a better life. This 5 00:00:15.519 --> 00:00:19.679 is doctor Eric Kaplan and you're listening to boost your 6 00:00:19.760 --> 00:00:26.320 brain power. This month is National Wellness Month? And what 7 00:00:26.359 --> 00:00:31.760 does that mean? Wellness? Right? Most people think of healthcare, 8 00:00:32.719 --> 00:00:38.520 but it's actually sick care, right. So most people only 9 00:00:38.560 --> 00:00:42.640 go to the doctor when they're sick to get some medicine, 10 00:00:42.920 --> 00:00:45.240 or they need to go to the surgeon to get 11 00:00:45.280 --> 00:00:53.520 some organ pulled out, right, So most medicine is after 12 00:00:53.679 --> 00:01:00.320 something bad happens. Wellness is prevention. Wellness is taking care 13 00:01:00.320 --> 00:01:03.920 of your body when you're healthy, so you don't need 14 00:01:04.120 --> 00:01:07.959 to go to the doctor, you don't need to take medicine, 15 00:01:08.079 --> 00:01:10.959 you don't need surgeries, you don't need drugs, you don't 16 00:01:11.000 --> 00:01:14.239 need pills, you don't need supplements, you don't need herbs. 17 00:01:14.879 --> 00:01:18.599 Wellness is taking care of your body so your body 18 00:01:18.640 --> 00:01:22.439 can take care of you. But how do you do that? 19 00:01:23.120 --> 00:01:27.879 And what are the biggest problems that plague our society 20 00:01:27.959 --> 00:01:33.159 these days? The number one killer is heart disease, and 21 00:01:33.200 --> 00:01:36.120 that's when people get heart attacks, drokes, you know, they 22 00:01:36.120 --> 00:01:39.280 get a lot of high blood pressure, right, So there's 23 00:01:39.319 --> 00:01:43.280 a lot of people on heart medication. There's a lot 24 00:01:43.280 --> 00:01:45.760 of people with high blood pressure. There's a lot of 25 00:01:45.799 --> 00:01:54.480 strokes and heart attacks and people who need cardiovascular interventions. 26 00:01:54.560 --> 00:01:58.040 They might need a stent, they might need a pacemaker 27 00:01:58.280 --> 00:02:00.799 or you know something where the heart it's not working. 28 00:02:00.799 --> 00:02:03.280 You got to replace the valve or you know, there's 29 00:02:03.319 --> 00:02:08.759 a lot of heart issues. A stroke is when you 30 00:02:09.039 --> 00:02:13.840 don't get enough blood into the brain. There's an a 31 00:02:13.879 --> 00:02:21.680 schemic stroke, which is where the artery gets clogged, right, 32 00:02:21.719 --> 00:02:26.919 and there's a heemorrhagic smoke stroke that's when the blood 33 00:02:26.960 --> 00:02:31.280 vessels pop and the brain bleeds. So there's two different 34 00:02:31.280 --> 00:02:36.120 types of stroke. One is basically the arteries clogged and 35 00:02:36.159 --> 00:02:40.879 the blood's not getting into the brain. And then one 36 00:02:41.000 --> 00:02:44.719 is the pressure so much it actually bursts the arteries 37 00:02:44.719 --> 00:02:49.520 and the blood is leaking. That's a hemorrhage. Brain hemorrhage. 38 00:02:49.759 --> 00:02:55.159 They're not good. You could die, all right, So obviously 39 00:02:55.680 --> 00:02:59.719 we don't want to die. So the easiest way is 40 00:02:59.719 --> 00:03:05.400 too stroke. Why wait till you get a stroke, have 41 00:03:05.479 --> 00:03:07.919 to go to hospital, have to get on blood dinners 42 00:03:08.800 --> 00:03:10.599 and then they put you on medication for the rest 43 00:03:10.599 --> 00:03:16.319 of your life. Wellness is preventing stroke, preventing heart attack. 44 00:03:17.439 --> 00:03:19.840 You know the most common time of heart attack and 45 00:03:19.960 --> 00:03:25.840 stroke Monday morning. Monday morning. Why do you think that is? 46 00:03:26.400 --> 00:03:32.120 People were off all weekend, having fun, sleeping in Monday morning, 47 00:03:32.240 --> 00:03:35.439 bam back to work, back to a job they don't like, 48 00:03:36.759 --> 00:03:41.919 back to working with coworkers that annoy them, back to 49 00:03:42.000 --> 00:03:46.120 a boss that treats them like crap. If you don't 50 00:03:46.120 --> 00:03:49.039 have joy in what you do, you're gonna be stressed 51 00:03:49.080 --> 00:03:51.840 going to work. And these are the people that say, 52 00:03:51.879 --> 00:03:57.719 thank God it's Friday. Can't wait for the weekend. If 53 00:03:57.759 --> 00:04:00.759 you go your whole life waiting for Friday, there's no 54 00:04:00.840 --> 00:04:05.120 way to live. You want to say thank God it's Monday. 55 00:04:05.960 --> 00:04:07.520 That you want to get up, You want to go 56 00:04:07.560 --> 00:04:12.680 to your job. You want to help people. You like 57 00:04:12.759 --> 00:04:16.079 your boss, you like your coworkers, you like your clients, 58 00:04:17.399 --> 00:04:20.319 You like what you do. You're contributing to society, You're 59 00:04:20.360 --> 00:04:24.079 helping others. If you love what you do, you never 60 00:04:24.120 --> 00:04:28.800 work a day in your life and your stress levels 61 00:04:28.879 --> 00:04:34.959 go down. Monday morning the most common time for heart 62 00:04:35.000 --> 00:04:39.160 attack and stroke. So number one, let's get a job 63 00:04:39.240 --> 00:04:46.480 that you like. Number two, have good relationships. Relationships with 64 00:04:46.519 --> 00:04:49.759 your spouse or your parents, or your kids, or your siblings, 65 00:04:49.839 --> 00:04:58.519 or your friends, your coworkers, your clients, people where you live, 66 00:04:58.600 --> 00:05:09.120 your neighbors. Have good relationships. Humans need interaction. If you're isolated, 67 00:05:11.319 --> 00:05:15.959 you're gonna be more in stress mode, and that's gonna 68 00:05:15.959 --> 00:05:17.920 make you more likely to have a heart attack and stroke. 69 00:05:19.199 --> 00:05:24.800 Don't be isolated, be social, get out, don't stay at home. 70 00:05:27.480 --> 00:05:37.600 Join some clubs, do some activities, take some classes, anything 71 00:05:37.600 --> 00:05:41.040 where you get out of your house and you're social 72 00:05:41.120 --> 00:05:47.000 and you see other people. Right, How else can we 73 00:05:47.040 --> 00:05:53.399 reduce stress? Well, one way is to work on your brain. 74 00:05:54.600 --> 00:05:59.040 There's a process called neuroplasticity, and what neuroplasticity means is 75 00:05:59.079 --> 00:06:02.680 you could rewire your brain. So we see a lot 76 00:06:02.720 --> 00:06:05.920 of patients in stress mode. Call it the fight or 77 00:06:05.920 --> 00:06:10.079 flight mode. The cortisol levels are too high, the heart's 78 00:06:10.120 --> 00:06:17.680 beaten too fast, the mind's racing trouble with sleep, anxiety, panic. 79 00:06:20.560 --> 00:06:24.120 That's not healthy. It makes you more likely to get 80 00:06:24.120 --> 00:06:27.040 heart attack or stroke. The more relaxed you are, the 81 00:06:27.079 --> 00:06:31.680 more calm you are, your heart's more relaxed, your breathing 82 00:06:31.759 --> 00:06:36.560 is more calm and you're less likely to get that stuff. 83 00:06:38.120 --> 00:06:41.399 So you might have to work on your autonomic nervous system. 84 00:06:41.959 --> 00:06:46.399 Your parasympathetic part of the autonomic nervous system. There's four 85 00:06:46.519 --> 00:06:50.279 nerves that are linked to the parasympathetic nervous system. Number 86 00:06:50.279 --> 00:06:53.199 one it's called your ocular motor nerve. That's the eyes. 87 00:06:55.240 --> 00:06:58.680 An easy little eye exercise is you just look at 88 00:06:58.720 --> 00:07:02.000 a dot on the wall, all straight ahead, eye level, 89 00:07:02.240 --> 00:07:06.959 arm's length away, and you slowly turn your head right 90 00:07:07.000 --> 00:07:10.519 and left, not too far, not too fast. You do 91 00:07:10.639 --> 00:07:15.279 that ten times. It's called a no no exercise. Then 92 00:07:15.319 --> 00:07:19.319 you go up and down ten times. It's called a 93 00:07:19.439 --> 00:07:25.720 yes yes exercise. That's a good eye exercise. The eyes 94 00:07:25.759 --> 00:07:29.720 are the window into the nervous system. It's the only 95 00:07:29.759 --> 00:07:33.079 part of the brain we could see. Right, we could 96 00:07:33.079 --> 00:07:36.560 see your eyes, but I can't see your brain. I 97 00:07:36.600 --> 00:07:41.279 can't see your nerves, can't see your spinal cord, can't 98 00:07:41.279 --> 00:07:46.000 see your brain stam or your cerebellum. Can't see any 99 00:07:46.079 --> 00:07:49.279 part of the brain or nervous system except your eyes. 100 00:07:51.160 --> 00:07:55.800 And when we look inside the eyes, you can actually 101 00:07:55.800 --> 00:07:58.639 see the blood vessels. It's the only part you can 102 00:07:58.680 --> 00:08:01.800 see the blood vessels. So I can tell how your 103 00:08:01.839 --> 00:08:08.279 heart is working by looking with my opt the moolscope, 104 00:08:09.000 --> 00:08:11.800 and I could see the blood vessels. If the veins 105 00:08:11.839 --> 00:08:14.839 are too big and they have a two to one 106 00:08:15.279 --> 00:08:19.920 va ratio veine to artery ratio, I mean there's too 107 00:08:20.000 --> 00:08:23.000 much pressure in there. So I could diagnose heart problems. 108 00:08:23.680 --> 00:08:27.759 By looking into the eyes, you can see if there's 109 00:08:27.800 --> 00:08:35.320 a liver problem with the eyes. The eyes are yellow jaundice, 110 00:08:35.519 --> 00:08:39.080 there could be a liver problem, So you could discover 111 00:08:39.279 --> 00:08:45.679 brain problems, heart problems, liver problems all through the eyes. 112 00:08:48.519 --> 00:08:53.159 And eye exercises are one way to stimulate the parasympathetic 113 00:08:53.200 --> 00:08:55.720 nervous system to get you out of that fight or 114 00:08:55.759 --> 00:09:00.399 flight mode into a relaxed rest and digest. The second 115 00:09:00.440 --> 00:09:03.399 nerve that's going to help you relax, it's called the 116 00:09:03.440 --> 00:09:14.159 facial nerve. The facial nerve can be stimulated by increasing 117 00:09:14.399 --> 00:09:19.159 the optic blink reflex, and what that means is just 118 00:09:19.159 --> 00:09:23.320 by blowing air into the eye and eliciting the blink, 119 00:09:23.840 --> 00:09:30.399 that's the blink reflex that will actually activate the facial nerve. 120 00:09:32.519 --> 00:09:36.519 Pretty cool stuff, right, So you can do eye exercises 121 00:09:36.960 --> 00:09:42.639 you can do the blink reflex. The third nerve is 122 00:09:42.639 --> 00:09:51.120 called the glosso pharyngeal nerve, the glosso pharyngeal nerve. It 123 00:09:51.159 --> 00:09:56.320 can be stimulated with the gag reflex. Now, don't do 124 00:09:56.360 --> 00:09:59.399 it if you have a history of bolimia, anorexia, or 125 00:09:59.399 --> 00:10:04.600 any eating disorder. But I know it seems weird that 126 00:10:04.639 --> 00:10:08.440 the gag reflex well, actually relaxing. What that means is, 127 00:10:09.120 --> 00:10:11.080 you know, if you're brushing your teeth at night, go 128 00:10:11.200 --> 00:10:15.919 all the way back, you know, towards your back palette. 129 00:10:17.000 --> 00:10:19.679 And if you go further enough back, not to the 130 00:10:19.759 --> 00:10:21.360 point where you throw up, but just where you get 131 00:10:21.399 --> 00:10:24.879 like a little like a little reflex there. That's called 132 00:10:24.879 --> 00:10:28.000 the gag reflex. Can use your toothbrush a tongue depressor 133 00:10:28.600 --> 00:10:32.440 just to hit the back of your palate. That helps 134 00:10:32.440 --> 00:10:37.960 with the glossopharyngeal nerve, or the parasympathetic nervous system gets 135 00:10:38.000 --> 00:10:40.399 you at a fight or flight into a relaxed rest 136 00:10:40.399 --> 00:10:44.039 and digest. Now, the fourth nerve is called a vegus nerve, 137 00:10:45.720 --> 00:10:49.720 the vegas nerve. You can stimulate that with gargling. Right, 138 00:10:49.799 --> 00:10:53.960 so if you do the eye exercises, the optic blink reflex, 139 00:10:54.519 --> 00:10:59.320 the gag reflex, and gargling. You're hitting all four of 140 00:10:59.320 --> 00:11:03.360 those nerves that are going to relax your brain, get 141 00:11:03.399 --> 00:11:09.919 you out of stress mode, rewire your nervous system and 142 00:11:09.960 --> 00:11:14.720 make you less likely to get anxiety, stress, and thereby 143 00:11:15.919 --> 00:11:20.279 reducing your chances of heart attack and stroke. Imagine that 144 00:11:20.360 --> 00:11:24.799 you can actually do brain exercises. You know, we've been 145 00:11:24.840 --> 00:11:27.960 taught our whole life to do physical exercises, to say 146 00:11:27.960 --> 00:11:32.000 in shape, but nobody tells you to do brain exercises. 147 00:11:32.399 --> 00:11:35.639 To improve your mood, To improve your memory, your focus, 148 00:11:35.759 --> 00:11:45.320 your motivation, don't get distracted, don't get digital dementia where 149 00:11:45.320 --> 00:11:48.080 you use all these electronics your phone, your cell phone, 150 00:11:48.120 --> 00:11:55.720 your iPad, the computer to do your brain work. The 151 00:11:55.759 --> 00:11:59.639 more you use the technology and the less you rely 152 00:11:59.759 --> 00:12:03.759 on your brain, the weaker it becomes. So start using 153 00:12:03.799 --> 00:12:08.600 your brain. Unplug so you can start functioning better, feeling better, 154 00:12:08.879 --> 00:12:13.159 and live a better life. This is doctor Eric Caplan. 155 00:12:13.399 --> 00:12:15.519 You're listening to boost your brain power. 156 00:12:17.240 --> 00:12:20.759 Don't miss boost your brain power with doctor Eric Kaplan 157 00:12:21.000 --> 00:12:23.960 every Saturday from two pm to three pm to learn 158 00:12:24.000 --> 00:12:27.480 the secrets of how to optimize your brain function. You 159 00:12:27.519 --> 00:12:34.080 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism, 160 00:12:34.200 --> 00:12:37.879 and strength. By following the science and research that doctor 161 00:12:37.960 --> 00:12:41.120 Caplan will be sharing with his audience, join the adventure 162 00:12:41.159 --> 00:12:44.080 of discovering how to help the brain and body in 163 00:12:44.120 --> 00:12:46.919 a natural way while having fun at the same time. 164 00:12:47.240 --> 00:12:49.919 Listen to boost your brain power. If you want to 165 00:12:50.039 --> 00:12:53.679 function better, feel better, and enjoy the quality of life 166 00:12:53.879 --> 00:12:56.720 you deserve. Called two oh one two six ' one 167 00:12:56.960 --> 00:13:01.360 two one five zero, or email info at Kaplin Brainandbody 168 00:13:01.480 --> 00:13:04.200 dot com if you're interested in a free ten minute 169 00:13:04.240 --> 00:13:08.720 consultation with doctor Kaplan, or visit kaplandc dot com for 170 00:13:08.879 --> 00:13:09.600 more information. 171 00:13:12.519 --> 00:13:17.360 Function better, feel better, and live a better life. This 172 00:13:17.720 --> 00:13:22.200 is doctor Eric Kaplan, and you're listening to boost your 173 00:13:22.240 --> 00:13:30.960 brain power. If you ever have anxiety, the key is distraction, right. 174 00:13:31.000 --> 00:13:33.480 So if you're, you know, fighting with your spouse and 175 00:13:33.519 --> 00:13:37.279 that's creating anxiety, I start yelling at each other, say 176 00:13:37.840 --> 00:13:41.360 excuse me, honey, I don't really like how we're fighting. 177 00:13:42.240 --> 00:13:44.519 I need a little break. I'm gonna go for a 178 00:13:44.559 --> 00:13:50.559 walk outside. Distract yourself, do something else. Right, And you're 179 00:13:51.320 --> 00:13:55.039 studying for a test and you can't focus or think 180 00:13:55.039 --> 00:13:59.919 because you're all nervous distract yourself. Take a little break, 181 00:14:01.279 --> 00:14:05.399 take a five minute shower, get a glass of water, 182 00:14:06.639 --> 00:14:09.440 get out of the room, read a little bit, and 183 00:14:09.480 --> 00:14:15.279 then go back to studying. Let's say you have you know, 184 00:14:15.759 --> 00:14:21.879 you're worried about the next day, you have a meeting. Right, 185 00:14:21.960 --> 00:14:24.120 you can't just be like, all right, calm down, it's 186 00:14:24.120 --> 00:14:29.159 gonna be okay, you know your stuff. Nope, that doesn't work. 187 00:14:31.120 --> 00:14:36.000 Distract yourself. Leave the room where you are, Go take 188 00:14:36.039 --> 00:14:39.200 your dog outside and go throw the ball and play fetch. 189 00:14:40.840 --> 00:14:45.519 Do something to distract yourself, no matter what the anxiety is. 190 00:14:45.879 --> 00:14:51.480 Distract yourself. Go turn on the music in the next room, 191 00:14:51.919 --> 00:14:57.720 Go read a book outside, go, you know, pick some 192 00:14:57.799 --> 00:15:04.600 tomatoes from the garden. Distract yourself. I don't care what 193 00:15:04.639 --> 00:15:09.279 it is, but distraction is one of the most important 194 00:15:09.320 --> 00:15:19.279 things for anxiety. For depression, the key is progression. You 195 00:15:19.399 --> 00:15:24.440 got to progress progress in anything, right, If you do progression, 196 00:15:24.480 --> 00:15:26.759 it could be on day one you do one push up, 197 00:15:26.799 --> 00:15:28.720 on day two, you do two push up. On day 198 00:15:28.720 --> 00:15:33.080 three you do three push up. That's progression. Could be 199 00:15:33.120 --> 00:15:35.120 on day one you lift one pound, on day two 200 00:15:35.159 --> 00:15:37.360 you lift two pound. On day three you lift three pound. 201 00:15:38.039 --> 00:15:43.320 That's progression could be walk a tenth of a mile 202 00:15:43.360 --> 00:15:48.320 on day one twenty you know, like a fifth of 203 00:15:48.320 --> 00:15:50.919 a mile on day two, a quarter of a mile 204 00:15:51.000 --> 00:15:54.720 on day three, right a third of a mile, and 205 00:15:54.840 --> 00:16:00.200 day four half a mile, and day five right three 206 00:16:00.279 --> 00:16:04.240 quarters a mile day six, and then by day seven 207 00:16:05.399 --> 00:16:09.080 you're walking a mile, and then by next week you're 208 00:16:09.080 --> 00:16:14.360 walking two miles. And then maybe you'll do the two 209 00:16:14.440 --> 00:16:16.399 miles a little bit quicker, and you'll do a faster 210 00:16:16.679 --> 00:16:19.159 walk or a power walk, and then you'll maybe do 211 00:16:19.200 --> 00:16:23.159 a jog. Then maybe you'll do run. Then you run 212 00:16:23.200 --> 00:16:25.960 for two miles, and you run for three miles. Just 213 00:16:26.039 --> 00:16:31.200 make progression. It'll boost your mood, increase your motivation, improve 214 00:16:31.240 --> 00:16:37.360 your memory, crease your energy, better sleep. Your life will 215 00:16:37.440 --> 00:16:41.840 change if you just take these little implemental habits every day. 216 00:16:43.679 --> 00:16:49.919 Just make progression. The key for depression is progression, right, 217 00:16:50.000 --> 00:16:55.200 make progress in the foods you eat an extra you know, 218 00:16:55.279 --> 00:16:59.440 serving a fruit or veggies. Get that color in your diet. 219 00:17:00.159 --> 00:17:02.320 You don't need multi vitamins. All you need to do 220 00:17:02.399 --> 00:17:04.960 is eat colors of the rainbow. If you eat something 221 00:17:05.000 --> 00:17:09.039 that's red, orange, yellow, green, blue, and you go violet 222 00:17:09.319 --> 00:17:12.160 every day, you get all your nutrients. It's that simple. 223 00:17:12.920 --> 00:17:16.240 Don't complicate it. You don't have to count your proteins 224 00:17:16.240 --> 00:17:18.880 and your carbs and your fats and your calories and 225 00:17:19.400 --> 00:17:24.160 doukto or apkins or pallio or be a vegan or 226 00:17:24.200 --> 00:17:28.519 a carnivore. You don't have to do all that stuff. 227 00:17:29.920 --> 00:17:37.160 Just eat real food. Don't eat the white foods, the dairy, 228 00:17:37.759 --> 00:17:43.359 the sugar, the bread, the flour, those rice and noodles 229 00:17:43.359 --> 00:17:46.440 and potatoes and carbs and cereals and crackers and oatmeal. 230 00:17:47.799 --> 00:17:51.160 Stop eating all that stuff in boxes and cans and bags. 231 00:17:51.640 --> 00:17:56.759 Eat real food, one ingredient food, all with colors, lots 232 00:17:56.759 --> 00:18:02.759 of colors. That's how you get your nutrients. And not skittles. 233 00:18:02.799 --> 00:18:07.039 Not food dye. Right. Food dye is banned in almost 234 00:18:07.119 --> 00:18:12.319 all these countries except America. America. Lets them poison our 235 00:18:12.440 --> 00:18:17.839 food with food dyes and artificial sweeteners and flavors and 236 00:18:17.880 --> 00:18:25.960 all these little you know, pesticides and herbicides aspartain glyfa sate, 237 00:18:29.200 --> 00:18:33.440 you know yellow number five, red number forty. It's crazy, 238 00:18:33.480 --> 00:18:39.319 all this stuff, it's banned in all countries. The Oreo 239 00:18:39.400 --> 00:18:43.319 cookies in America are much worse than the Oreo cookies 240 00:18:43.400 --> 00:18:52.920 in Germany. It's different out there. The McDonald's in America 241 00:18:53.119 --> 00:18:59.000 is different than the McDonald's in Japan. There's different rules 242 00:18:59.519 --> 00:19:04.200 in different in countries. You know that even the coca 243 00:19:04.200 --> 00:19:08.880 cola in America is different than the coca cola in 244 00:19:09.000 --> 00:19:15.279 the Dominican Republic. It's different. The unhealthiest food is even 245 00:19:15.359 --> 00:19:22.000 worse here because they don't put these laws banning these 246 00:19:22.039 --> 00:19:29.799 products that cause cancer, inflammation, autoimmune disease. So you got 247 00:19:29.799 --> 00:19:33.039 to be very careful with what you eat. Keep it simple. 248 00:19:33.880 --> 00:19:43.519 Eat everything that's fresh, organic, grass fed, wild, free roaming, 249 00:19:44.720 --> 00:19:50.359 no GMO, no pesticides, no herbicides, no antibiotics, no steroids, 250 00:19:50.400 --> 00:19:55.640 no hormones. You gotta be meticulous in what you eat. 251 00:19:56.079 --> 00:19:59.519 You don't have to follow some fancy blood type diet 252 00:19:59.759 --> 00:20:03.720 or you know, any program the whole thirty. You know, 253 00:20:03.759 --> 00:20:12.680 it's just eating real food. Keep it simple, right, Eat good, 254 00:20:12.720 --> 00:20:18.720 healthy food every day that brings down your inflammation. And 255 00:20:18.759 --> 00:20:22.480 that includes drinks. The only drink you should have is water. 256 00:20:22.799 --> 00:20:29.000 That's it. Shouldn't be drinking anything besides water. Shouldn't have 257 00:20:29.039 --> 00:20:33.359 milk milks for babies. Are you a baby? I don't 258 00:20:33.359 --> 00:20:36.559 think I have any baby listeners. So if you're not 259 00:20:36.640 --> 00:20:41.519 a baby, don't drink milk. If you are a baby, 260 00:20:42.519 --> 00:20:48.559 drink human milk from your mother's breasts, but do not 261 00:20:48.640 --> 00:20:54.759 drink cow's milk. You're not a calf. Humans have different 262 00:20:54.799 --> 00:21:01.039 stomachs than cows. They have different enzymes, different types of 263 00:21:01.079 --> 00:21:06.480 acids and bials, and different compartments and intestines and valves 264 00:21:06.599 --> 00:21:11.200 and all this stuff. It's very different. So our bodies 265 00:21:11.559 --> 00:21:17.759 have no idea how to digest cow's milk. So number one, 266 00:21:17.799 --> 00:21:19.839 you're not a baby. Number two, you're not a cow. 267 00:21:20.079 --> 00:21:25.559 So stop drinking milk. Stop having cheese, yogurt, cream cheese, 268 00:21:25.920 --> 00:21:35.519 creamy sauces, ice cream, sour cream, cream cheese, stay away 269 00:21:35.519 --> 00:21:42.119 from it all. You should never have dairy products never, 270 00:21:43.039 --> 00:21:47.000 and you should not have goat milk either, or goat 271 00:21:47.079 --> 00:21:53.880 cheese or sheep milk or sheep cheese. It's completely unnatural. 272 00:21:53.960 --> 00:21:56.720 We can't digest that. There's no benefit. It does not 273 00:21:56.839 --> 00:21:59.920 make your bone strong, it doesn't increase your calcium levels. 274 00:22:00.519 --> 00:22:05.200 You've been lied to your entire life. There is no 275 00:22:05.480 --> 00:22:12.200 benefit to dairy products and milk, but all the research 276 00:22:13.440 --> 00:22:20.319 does not support it prevents osteoporosis. In fact, it's the 277 00:22:20.359 --> 00:22:26.519 exact opposite. If you drink milk, you're more likely to 278 00:22:26.599 --> 00:22:31.279 have osteoporosis versus someone who doesn't drink milk. You've been 279 00:22:31.359 --> 00:22:36.039 lied to your whole life. Milk does not do a 280 00:22:36.079 --> 00:22:40.880 body good. And if you want to prevent heart disease, 281 00:22:41.640 --> 00:22:47.200 you better stop drinking milk and eating cheese. You want 282 00:22:47.240 --> 00:22:52.039 to prevent Parkinson's, they've linked dairy products. Harvard came outlets 283 00:22:52.039 --> 00:22:55.920 studied a few years ago that links dairy product consumption 284 00:22:56.119 --> 00:23:07.160 to Parkinson's disease. Your kids to have developmental delays, autism, turetts, aspergers, 285 00:23:07.200 --> 00:23:12.599 add ADHD, you better get them off milk. I've had 286 00:23:12.640 --> 00:23:19.240 patients with all of those diagnoses, and once they get 287 00:23:19.279 --> 00:23:24.279 off milk, their brain changes within a few weeks. It 288 00:23:24.359 --> 00:23:31.920 functions at a much higher level. You don't want autoimmune disease, Hashimoto's, 289 00:23:32.000 --> 00:23:35.200 thyroid ditis. You got a thyroid problem, Stay away from milk. 290 00:23:36.279 --> 00:23:45.519 You got ibs, you have intestinal problems, alco rate of colitis, gastritis, 291 00:23:47.039 --> 00:23:56.000 acid reflux, ce bo, you got bloating, you have constapation 292 00:23:56.279 --> 00:24:01.839 or dirhea, you get nausea, You better stay away from 293 00:24:01.880 --> 00:24:07.839 all their products, milk, cheese, yogurt, cream, cheese, sour cream, butter, 294 00:24:10.359 --> 00:24:21.279 ice cream, pizza, creamy sauces, primavera, parmesan cheese, cheese sticks. 295 00:24:21.720 --> 00:24:25.960 Stay away from it if you don't want that stuff. 296 00:24:26.440 --> 00:24:30.240 You don't want exzema, you don't want pimples, you don't 297 00:24:30.240 --> 00:24:36.200 want hives, you don't want skin problems, you don't want wrinkles. 298 00:24:37.000 --> 00:24:41.799 Stay away from milk and dairy products. That way you'll 299 00:24:41.839 --> 00:24:46.920 function better, feel better, and live a better life. This 300 00:24:47.200 --> 00:24:50.720 is doctor Eric Kaplan, and you're listening to boost your 301 00:24:50.759 --> 00:24:51.440 brain power. 302 00:24:52.440 --> 00:25:01.400 If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches, 303 00:25:01.480 --> 00:25:04.759 brain fog, weight loss, or simply want to maximize your 304 00:25:04.839 --> 00:25:08.319 human potential and prevent future diseases, that this is the 305 00:25:08.440 --> 00:25:12.240 show for you. Don't misboost your brain power with doctor 306 00:25:12.400 --> 00:25:15.680 Eric Caplan and you will learn natural, integrative and holistic 307 00:25:15.720 --> 00:25:20.799 approaches to modern day medical problems such as Alzheimer's, Parkinson's stroke, autism, 308 00:25:20.960 --> 00:25:28.640 add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, four posture pain, TBI, 309 00:25:28.839 --> 00:25:32.559 skin and digestive problems. Doctor Kaplan is most famous for 310 00:25:32.599 --> 00:25:34.920 getting to the root cause of a wide variety of 311 00:25:34.920 --> 00:25:38.519 brain and health conditions, rather than treating symptoms with traditional 312 00:25:38.519 --> 00:25:42.200 medicines and risky surgeries. To contact doctor Caplin, you can 313 00:25:42.240 --> 00:25:44.279 call his team at two oh one two six one 314 00:25:44.359 --> 00:25:47.960 two one five zero or visit his website at KAPLANDC 315 00:25:48.279 --> 00:25:51.119 dot com. 316 00:25:51.279 --> 00:25:56.519 Function Better, feel better and live a better life. This 317 00:25:57.000 --> 00:26:01.200 is doctor Eric Kplan and your listening to boost your 318 00:26:01.240 --> 00:26:08.559 brain power. Now, if you want to prevent heart disease, 319 00:26:10.000 --> 00:26:16.160 you must start exercising, moving your body and not living 320 00:26:16.279 --> 00:26:22.559 a sedentary lifestyle. The more I speak to patients, the 321 00:26:22.599 --> 00:26:27.440 more I find out that sitting is just every aspect 322 00:26:27.680 --> 00:26:32.680 of their day. So they wake up and they sit 323 00:26:32.759 --> 00:26:36.880 at the breakfast table, and then they sit in the 324 00:26:36.920 --> 00:26:39.200 car on the way to work. Then they sit at 325 00:26:39.200 --> 00:26:41.720 the computer all day. Then they sit at lunch, and 326 00:26:41.799 --> 00:26:44.359 then they sit back at the computer. Then they sit 327 00:26:44.440 --> 00:26:46.279 on the car ride home or the bus ride or 328 00:26:46.279 --> 00:26:49.960 the train ride. Then they come home and sit at dinner, 329 00:26:50.039 --> 00:26:52.640 and then they sit on the couch and watch Netflix, 330 00:26:52.759 --> 00:26:57.960 and then they sit in bed strolling through their social media, 331 00:26:58.279 --> 00:27:00.920 and then they go to bed, and then they go 332 00:27:01.039 --> 00:27:03.839 home and do it all again the next day, and 333 00:27:03.880 --> 00:27:07.000 then Okay, on the weekend, let's do something different. And 334 00:27:07.039 --> 00:27:09.759 then they sit at the bar, they sit at the restaurant, 335 00:27:09.880 --> 00:27:12.799 they sit at the movie theater, they sit at the play, 336 00:27:12.960 --> 00:27:17.480 they sit at the opera, they sit at the musical. Right, 337 00:27:17.920 --> 00:27:24.240 every activity is sitting. Sitting is the new smoking. You 338 00:27:24.440 --> 00:27:27.759 have to stop sitting. You got to move your body. 339 00:27:29.400 --> 00:27:31.960 So I call it the twenty rule. This will help 340 00:27:31.960 --> 00:27:37.440 prevent stroke, heart attack, Alzheimer's. Keep your brain in tiptop shape. 341 00:27:38.039 --> 00:27:42.839 Every twenty minutes, you get up for twenty seconds, move 342 00:27:42.880 --> 00:27:46.319 your body for twenty seconds, look twenty feet away, and 343 00:27:46.359 --> 00:27:49.839 then you could go back to sitting. But never sit 344 00:27:49.920 --> 00:27:53.200 for more than twenty minutes. I don't care if you 345 00:27:53.359 --> 00:27:57.279 just take a lap around your desk for twenty seconds. 346 00:27:57.640 --> 00:28:01.759 If you do twenty shoulder rolls, you do twenty jumping jacks, 347 00:28:01.799 --> 00:28:07.480 twenty push ups, twenty sit ups, twenty lunges, twenty squats, 348 00:28:08.160 --> 00:28:15.319 walk twenty steps, march in place twenty times. All right, 349 00:28:15.359 --> 00:28:19.960 but just move that body for twenty seconds and then 350 00:28:20.000 --> 00:28:24.359 you could go back to your routine. You'll focus better, 351 00:28:24.400 --> 00:28:26.960 you'll think better. Your memory you'll better. Your energy is better, 352 00:28:27.000 --> 00:28:30.920 your motivations better, your retention's better. Your distraction is in 353 00:28:31.000 --> 00:28:34.160 his bed. The depressions better, the anxiety is better, the 354 00:28:34.279 --> 00:28:38.960 sleep is better. Everything improves with the twenty minute rule. 355 00:28:40.200 --> 00:28:42.359 You have to do it. You got to put an 356 00:28:42.400 --> 00:28:44.480 alarm because you're not gonna do it on your own. 357 00:28:44.480 --> 00:28:49.599 You're not gonna remember every twenty minutes, all right, So 358 00:28:49.680 --> 00:28:52.920 if you're sitting at the dinner table every twenty minutes, 359 00:28:53.000 --> 00:28:55.640 just get up, walk around the table, sit back down. 360 00:28:55.880 --> 00:29:01.079 Not a big deal. Twenty seconds. You're watching TV every 361 00:29:01.200 --> 00:29:03.920 twenty minutes, probably at the commercial or whatever. You get up, 362 00:29:04.480 --> 00:29:07.160 walk to the kitchen twenty feet and come back, or 363 00:29:07.160 --> 00:29:09.079 do twenty jumping jacks. If you don't want to miss 364 00:29:09.200 --> 00:29:12.000 you watching a Yankee game or whatever, do twenty push 365 00:29:12.079 --> 00:29:13.960 ups so you could stay and watch it at the 366 00:29:14.000 --> 00:29:16.839 same time. But just move your body. The worst thing 367 00:29:16.880 --> 00:29:22.200 is just sitting. Sitting is the new smoking that will 368 00:29:22.319 --> 00:29:26.680 kill you. Stop living this sedentary lifestyle at least a 369 00:29:26.680 --> 00:29:32.960 heart disease, cancer, obesity, and Alzheimer's. I don't want that stuff. 370 00:29:34.720 --> 00:29:37.400 I'm so grateful I have a job where I don't sit. 371 00:29:37.799 --> 00:29:43.519 I'm moving all day long, constant movement, always moving. Now 372 00:29:43.559 --> 00:29:46.359 when I'm going away on vacation. I'm gonna be I'm 373 00:29:46.359 --> 00:29:49.720 gonna sit on the aisle so I can get up frequently. 374 00:29:50.839 --> 00:29:53.319 I'm gonna be going to a seminar. I'm gonna sit 375 00:29:53.599 --> 00:29:56.000 at the end of the seminar. Sign Get up and 376 00:29:56.000 --> 00:30:00.160 move around, all right. Set your life up so it's 377 00:30:00.160 --> 00:30:04.359 easy to move. You know, if you have to be 378 00:30:04.480 --> 00:30:07.440 at your computer and someone's watching you, get you know, 379 00:30:07.480 --> 00:30:09.880 a standing desk where you know you could sit, but 380 00:30:09.920 --> 00:30:11.640 then you could stand, and then you could do some 381 00:30:11.720 --> 00:30:14.440 at least shoulder rolls. You know, you could do stuff 382 00:30:14.480 --> 00:30:19.039 in place and keep your body moving. There's always a solution. 383 00:30:20.279 --> 00:30:25.319 But stop sitting, get off your butt and move. Find 384 00:30:25.359 --> 00:30:28.440 activities that you'd like to do. You know a lot 385 00:30:28.440 --> 00:30:31.359 of people doing pickleball. I'm fine with that. Get up 386 00:30:31.359 --> 00:30:35.279 and move. People like to go hiking. Awesome, go hiking. 387 00:30:36.839 --> 00:30:45.960 People love bike riding, great bike riding, roller skating, tennis, basketball, zoomba, pilates, 388 00:30:46.240 --> 00:30:54.079 tai chi, yoga, p ninety X, insanity bar class, psycho class. 389 00:30:54.240 --> 00:30:58.160 I don't care what it is, but move your body. 390 00:31:00.039 --> 00:31:03.599 You know. I have people that take these dance classes. 391 00:31:03.640 --> 00:31:07.400 They do a pole dancing like the Strip club, or 392 00:31:07.440 --> 00:31:10.799 they do belly dancing like in Hawaii. I mean you 393 00:31:10.920 --> 00:31:13.960 got hip hop dancing. You know they got anything you 394 00:31:14.000 --> 00:31:16.240 could want. It doesn't have to be salsa or tango 395 00:31:16.400 --> 00:31:22.200 or merengue. Just find something that you like. Get your 396 00:31:22.240 --> 00:31:28.079 body moving. You move it or you lose it. Same 397 00:31:28.119 --> 00:31:32.200 thing with your brain. You use it or you lose it. 398 00:31:33.839 --> 00:31:39.680 Challenge your brain. Start remembering people's phone numbers, Start remembering 399 00:31:39.720 --> 00:31:51.559 their addresses, remember the directions, remember people's names. Purposely, come 400 00:31:51.640 --> 00:31:56.839 up with ways to remember things. Put that intention out there. 401 00:31:59.440 --> 00:32:02.799