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<v Speaker 1>The following is a paid podcast. iHeartRadio's hosting of this

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<v Speaker 1>podcast constitutes neither an endorsement of the products offered or

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<v Speaker 1>the ideas expressed.

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<v Speaker 2>Hello, and welcome to boost your brain power. I'm your host,

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<v Speaker 2>doctor Eric Kaplan. Now is the perfect time to get

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<v Speaker 2>into good habits. The best habit to begin is your

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<v Speaker 2>morning power hour. During the morning power Hour, you're gonna

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<v Speaker 2>get a lot of stuff done to start your day

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<v Speaker 2>off in a good way. The worst thing to do

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<v Speaker 2>is start your day off pressing the snooze alarm. That's

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<v Speaker 2>literally starting your day with a failure. So you set

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<v Speaker 2>an attention. I'm getting up at this time, and I

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<v Speaker 2>couldn't do it all right, so don't press the snooze.

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<v Speaker 2>I follow Mel Robbins and she does the five second rule.

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<v Speaker 2>See your alarm goes off and you count down five, four, three, two,

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<v Speaker 2>then you jump out of bed. Once you get out

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<v Speaker 2>of bed, it's pretty easy to get your day going.

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<v Speaker 2>But it's easy to stay underneath your covers, stay nice

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<v Speaker 2>and warm, relax a little bit. But nope, once you

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<v Speaker 2>set the alarm time to get up. The first thing

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<v Speaker 2>you should do every single morning when you wake up.

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<v Speaker 2>It's called oil pulling. What oil pulling is is where

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<v Speaker 2>you take coconut oil. All right, it's morganic coconut oil.

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<v Speaker 2>Swish it around in your mouth for thirty seconds. So

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<v Speaker 2>you swish it all around, it's called oil pulling, and

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<v Speaker 2>try and squeeze it in between aill, your teeth, use

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<v Speaker 2>your tongue, use a toothbrush if you need, but get

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<v Speaker 2>it all around your gums, your mouth, your teeth. What

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<v Speaker 2>coconut oil is a natural antibiotic, and it kills off

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<v Speaker 2>all your bead bacteria in your oral microbiome, the bad

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<v Speaker 2>bacteria much better than listerine or mouthwire that has alcohol,

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<v Speaker 2>because the alcohol kills off the good bacteria. And we

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<v Speaker 2>want good bacteria in our mouth. It's called oral micro biome, okay,

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<v Speaker 2>So we want more good bacteria and less bad bacteria.

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<v Speaker 2>So you're gonna do oil pulling for thirty seconds every

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<v Speaker 2>single morning, swish it around your mouth, and then spit

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<v Speaker 2>it out in the garbage. Don't put it in the

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<v Speaker 2>sink because that'll mess up your pipes. So just spit

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<v Speaker 2>it out in the garbage, and don't swallow it either,

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<v Speaker 2>because you don't want to swallow the bad bacteria. You

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<v Speaker 2>want to get rid of the bad bacteria. Okay, so

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<v Speaker 2>that's thirty seconds. Then right when you wake up, cold

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<v Speaker 2>water on the face, splash your face with cold water.

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<v Speaker 2>Then it's good to go to the bathroom, have a

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<v Speaker 2>bowel movement, urinate. Then I like to read part of

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<v Speaker 2>my book. So whatever it is, you can read one page,

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<v Speaker 2>that's all you gotta do. But at least it's something.

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<v Speaker 2>If you have time, read two pages, and if you

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<v Speaker 2>have even more time, read three pages. But every single day,

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<v Speaker 2>and hopefully it's like something that's helpful, like a self

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<v Speaker 2>help book or a motivational book, or a business book,

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<v Speaker 2>or a health book or a brain book, something that's

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<v Speaker 2>going to improve your health, your well being, your quality

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<v Speaker 2>of life. But you got to read every day, even

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<v Speaker 2>if it's just one page. But get in that habit

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<v Speaker 2>where every day you read something. And you got to

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<v Speaker 2>do a gratitude journal. And I don't care if it's

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<v Speaker 2>just write one thing. I'm grateful for a roof up

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<v Speaker 2>over my head. I'm grateful for food being in my refrigerator.

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<v Speaker 2>I'm grateful for clothes on my back. I'm grateful for

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<v Speaker 2>my spouse, for my kids, or my parents, or my

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<v Speaker 2>friends or my neighborhood, or my job, or my coworkers,

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<v Speaker 2>or the term I live in, or the city I

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<v Speaker 2>live in or the country I live in. Just be

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<v Speaker 2>thankful for something. Be grateful for your life, for your health.

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<v Speaker 2>Be grateful that you could see. I see lots of

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<v Speaker 2>blind patients in my office. Be grateful that you can hear.

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<v Speaker 2>There's lots of people that are deaf. Be grateful you

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<v Speaker 2>could walk, lots of people in wheelchairs. Stop taking for

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<v Speaker 2>granted stuff that will create your happiness. You know, I

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<v Speaker 2>heard this one interview and the guy asks the person

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<v Speaker 2>on the show. He says, hey, would you be happy

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<v Speaker 2>if they gave you ten million dollars? And the guy's like, yep,

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<v Speaker 2>I'd be very happy. Be hard for someone to get

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<v Speaker 2>you in a bad mood if I just give you

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<v Speaker 2>ten million dollars, And I goes, Yep, it'd be very

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<v Speaker 2>tough to get me in a bad mood after giving

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<v Speaker 2>me ten million dollars, I'd be really happy. But then

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<v Speaker 2>the interviewer goes, now, what if I gave you that

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<v Speaker 2>ten million dollars but you couldn't wake up next day?

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<v Speaker 2>And the guy goes, no, I wouldn't take that ten

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<v Speaker 2>million dollars if I couldn't wake up the next day.

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<v Speaker 2>And so the inviewer says, so what you're saying is

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<v Speaker 2>that waking up every morning is worth more than ten

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<v Speaker 2>million dollars. And the guy goes, yeah, I didn't even

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<v Speaker 2>think of that perspective. So it goes, why don't you

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<v Speaker 2>wake up every morning like you just won ten million dollars.

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<v Speaker 2>People don't do that. They don't wake up every morning.

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<v Speaker 2>He say, oh, I could see, I can eat, I

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<v Speaker 2>could pee, I could poop, I could walk, I could talk. Right,

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<v Speaker 2>they don't say that. They're not grateful for what you have.

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<v Speaker 2>You have to show gratitude. If you show gratitude, it's

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<v Speaker 2>very hard to be anxious, it's very hard to be stressed.

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<v Speaker 2>Show gratitude in your life. Every single morning when you

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<v Speaker 2>wake up, you at least write one thing and say

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<v Speaker 2>it out last out, I'm grateful, I have a dog,

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<v Speaker 2>you know, whatever it is, just be grateful for something

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<v Speaker 2>every single day. Right, So you wake up, you got

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<v Speaker 2>your oil pulling, got your cold water on your face,

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<v Speaker 2>have your bowel movement, go peep, read a page of

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<v Speaker 2>your book. Write at least one thing you're grateful for.

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<v Speaker 2>Then write at least one goal that you want to accomplish,

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<v Speaker 2>either that day, that week, or that year. I want

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<v Speaker 2>to get a raise, I want to make more money.

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<v Speaker 2>I want to lose five pounds. I want to get

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<v Speaker 2>bigger muscles. I want to learn a new language. I

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<v Speaker 2>want to learn how to play a musical instrument. I

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<v Speaker 2>want to have a better relationship with my wife. I

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<v Speaker 2>want to get my kid something nice. Just have a goal,

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<v Speaker 2>spend ten minutes with my son something. Have some goal

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<v Speaker 2>that you're going to accomplish, and then when you check

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<v Speaker 2>it off, celebrate the small wins. Those little check those

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<v Speaker 2>small wins. Those release dopamine. We like dopamine. But then

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<v Speaker 2>when you have long term goals, long term relationship, long

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<v Speaker 2>term health habits, then it builds serotonin. That's the mood stabilizer.

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<v Speaker 2>So we want dopamine and those quick hits. We want serotonin,

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<v Speaker 2>those long lasting neurotransmitters. We want oxytocin, the love hormone.

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<v Speaker 2>Start holding people's hands, start hugging people, kissing people. Human

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<v Speaker 2>touch is very important and I don't care if you

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<v Speaker 2>get it with the dog. Also pet a dog, puddle

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<v Speaker 2>with a dog, but have some sort of affection, have

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<v Speaker 2>some touch in your life. It's oxytocin, and you get

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<v Speaker 2>it from holding hands, you get it from hugging, you

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<v Speaker 2>get it from the sixth second kiss. From now on,

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<v Speaker 2>when you kiss your spouse in the morning, and hopefully

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<v Speaker 2>you do it instead of just kissing for one second,

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<v Speaker 2>kiss for six seconds. Then you release all those love hormones. Okay,

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<v Speaker 2>you could do it. You can get those endorphins going. Yeah,

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<v Speaker 2>that's when you go for a nice run that runners high.

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<v Speaker 2>Even a piece of dark chocolate could get the endorphins going.

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<v Speaker 2>Love relationships smiling, laughing. There's so many natural ways to

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<v Speaker 2>boost your brain. All right, getting back to the morning

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<v Speaker 2>power hour. Now it's time to meditate. And I don't

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<v Speaker 2>care if it's a thirty second meditation, but start meditating

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<v Speaker 2>every single day. I call it the relaxed technique. So

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<v Speaker 2>I start at the top of my head and I

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<v Speaker 2>say relax, and I relax all those muscles on the

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<v Speaker 2>top of my head. Then I say relax, and I

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<v Speaker 2>relax my forehead, and I say relax, and I relax

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<v Speaker 2>my temples. I relax my eyebrows, relax my eye lids,

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<v Speaker 2>relax my cheek, relax my jaw, relax my neck, my shoulders,

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<v Speaker 2>my back, my hips, my knees, go all the way

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<v Speaker 2>down to my toes. So I pick thirty spots. Each

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<v Speaker 2>spot is a second. It's a thirty second meditation. Each spot.

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<v Speaker 2>You're just saying relax, relax. Internally, it's called a mantra. Relax, relax, relax.

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<v Speaker 2>Everybody could do thirty second meditation. That's your power hour.

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<v Speaker 2>You do it every single morning. So I don't care

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<v Speaker 2>if you read one page of a book, do a

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<v Speaker 2>thirty second meditation, write one thing in your gratitude jenrenal.

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<v Speaker 2>Just do something every day. Do something every day to exercise.

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<v Speaker 2>I don't care if it's a ten second run down

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<v Speaker 2>your block. Just run down to the edge of your

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<v Speaker 2>block for ten seconds. But at leash you start breathing

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<v Speaker 2>a little heavy and your heart started beating and maybe

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<v Speaker 2>even a little sweat. But every day, do something active.

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<v Speaker 2>I don't care. If it's ten pushups, ten sit ups,

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<v Speaker 2>ten jumping jacks, a ten second run, ten second bike,

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<v Speaker 2>just do something. If you got thirty seconds, do thirty seconds.

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<v Speaker 2>If you got a minute, do a minute. If you

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<v Speaker 2>got five minutes, do five minutes. But minimum do ten seconds.

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<v Speaker 2>Don't say oh, I don't have time to do a

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<v Speaker 2>ten second jumping jacks. Everybody's got ten seconds. But do

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<v Speaker 2>something move your body every single morning before you leave

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<v Speaker 2>to do your errands, to go to work, to go

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<v Speaker 2>to school, take your kids, run, whatever you gotta do.

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<v Speaker 2>But do ten seconds of an exercise every single morning.

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<v Speaker 2>It's all about the consistency. And then get a meal. Prep.

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<v Speaker 2>Don't go your house without eating and without food prepped.

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<v Speaker 2>Because you want organic food. You want healthy food. You

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<v Speaker 2>want colorful food. You want sta full of dare and

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<v Speaker 2>sugar and cheese and cream and boxes and cans and bags.

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<v Speaker 2>You want stuff with all these oils. You don't want

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<v Speaker 2>takeout food. You want real food from the earth, fruits, veggies, nuts, eggs, fish, chicken, turkey,

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<v Speaker 2>real food from the earth. Stop eating all this processed

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<v Speaker 2>crap with food dies, artificial sweetness, artificial flavors. You want

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<v Speaker 2>one ingredient food. So prep every morning. If you do

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<v Speaker 2>all these things every morning, you food prep, You exercise

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<v Speaker 2>your gratitude, You read, write, you cold water on your face,

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<v Speaker 2>you oil pull, you go to the bathroom, You write

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<v Speaker 2>down in your journal, you write your goals down. Then

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<v Speaker 2>you are gonna conquer the day. But if you press

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<v Speaker 2>your snooze alarm and you sleep in. You start off

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<v Speaker 2>your day with a failure, so start doing the Morning

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<v Speaker 2>Power Hour so you could function better, feel better, and

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<v Speaker 2>live a better life. This is doctor Eric Aplan and

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<v Speaker 2>you're listening to boost your brain power.

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<v Speaker 3>Don't miss boost your brain power with doctor Eric Kaplan

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<v Speaker 3>every Saturday from two pm to three pm to learn

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<v Speaker 3>the secrets of how to optimize your brain function. You

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<v Speaker 3>can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism,

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<v Speaker 3>and strength by following the science and research that doctor

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<v Speaker 3>Caplan will be sharing with his audience. Join the adventure

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<v Speaker 3>of discovering how to help the brain and body in

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<v Speaker 3>a natural way while having fun at the same time.

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<v Speaker 3>Listen to boost your brain power. If you want to

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<v Speaker 3>function better, feel better, and enjoy the quality of life

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<v Speaker 3>you deserve, call two oh one two six ' one

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<v Speaker 3>two one five zero or email info at Kaplan, brainanbody

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<v Speaker 3>dot com if you're interested in a free ten minute

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<v Speaker 3>consultation with doctor Caplan, or visit kaplandc dot com for

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<v Speaker 3>more information.

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<v Speaker 2>Function better, feel better, and live a better life. This

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<v Speaker 2>is doctor Eric Kaplan and you're listening to boost your

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<v Speaker 2>brain power. Sitting is considered the new smoking. Harvard came

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<v Speaker 2>out with a study that showed sitting will kill you

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<v Speaker 2>just as quick as smoking. Now that doesn't mean start smoking,

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<v Speaker 2>because smoking will kill you, but sitting will cause obesity.

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<v Speaker 2>Sitting too much will cause depression, anxiety. Sitting too much

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<v Speaker 2>can cause diabetes, heart disease, cancer, Alzheimer's disease. Now I

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<v Speaker 2>don't want any of those. I want to prevent it.

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<v Speaker 2>So Luckily, my job is a job where I'm not sitting.

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<v Speaker 2>I'm not sitting at a computer all day. I'm walking

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<v Speaker 2>all day long. I'm working with patients, going to different rooms.

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<v Speaker 2>I'm running a business, always moving, moving, moving, moving, So

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<v Speaker 2>stop sitting. The worst thing you could do is sit

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<v Speaker 2>all day. Right, So you wake up and then you

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<v Speaker 2>sit at the breakfast table and you sit in the

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<v Speaker 2>car driving to work, or you sit on the bus

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<v Speaker 2>or the train commuting. Then you get to work and

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<v Speaker 2>you sit at the computer all day long. Then it's lunchtime,

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<v Speaker 2>Then you go to the cafeteria, sit at lunchtime. Then

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<v Speaker 2>you finish work, sitting all day at the computer again,

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<v Speaker 2>and you're done with work. Then you sit on the bus,

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<v Speaker 2>train or car again. Then you get home you sit

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<v Speaker 2>at the dinner table, and then you sit on the couch,

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<v Speaker 2>and it's the weekend. You sit at the bar, you

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<v Speaker 2>sit at the restaurant, you sit at the movie theater,

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<v Speaker 2>you sit at the play, sit at the musical, you

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<v Speaker 2>sit at the opera. Everything sitting, sit, sit, sit. Sitting

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<v Speaker 2>is the new smoking. You must follow the twenty rule.

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<v Speaker 2>The twenty rule is never sit for more than twenty minutes.

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<v Speaker 2>Set an alarm, get a cooking timer. Right now, I'm

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<v Speaker 2>writing a book, so after work, I do some sitting

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<v Speaker 2>at my computer, but I put an alarm for twenty minutes.

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<v Speaker 2>After twenty minutes and I hear the alarm, I finish

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<v Speaker 2>my passage, I finish my paragraph, I finish my chapter.

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<v Speaker 2>Whatever I'm doing, so it might be twenty twenty five minutes.

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<v Speaker 2>But then I get up for twenty seconds and I

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<v Speaker 2>walk twenty feet and I look twenty feet away. Or

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<v Speaker 2>you do twenty jumping jacks, do twenty sit ups, do

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<v Speaker 2>twenty pushups. I don't care what it is. Twenty lunges,

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<v Speaker 2>twenty squats, twenty pull ups, but move your body for

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<v Speaker 2>twenty seconds. Then you can go back to whatever you're doing,

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<v Speaker 2>whether you're working at the computer, you're watching TV, you're

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<v Speaker 2>reading a book, you're watching the Yankee game, don't care

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<v Speaker 2>what it is, but you get up every twenty minutes

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<v Speaker 2>for twenty seconds, move your body. You use it or

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<v Speaker 2>you lose it. The more you sit, the greater chances

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<v Speaker 2>of dementia, Alzheimer's, Parkinson's, obesity, diabetes, cancer, heart disease, covid,

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<v Speaker 2>lime disease, the flu, the depression, anxiety. They all are

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<v Speaker 2>aggravated by sitting. So you gotta set an alarm. Not

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<v Speaker 2>twenty minutes as quick. You're not gonna remember every twenty

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<v Speaker 2>minutes to get up, So you gotta set an alarm.

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<v Speaker 2>You gotta keep moving your body and get some exercise.

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<v Speaker 2>Find something that you like to do. I love Orange Theory.

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<v Speaker 2>It's this class where they do you go on the trail,

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<v Speaker 2>then you go on the rowing machine, and you do weights,

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<v Speaker 2>and you do the bosuit ball, then you do the

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<v Speaker 2>TRX and you do squats at the bed. So there's

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<v Speaker 2>all different types of exercises and every day it's a

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<v Speaker 2>different workout. The worst thing when people exercise, but they

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<v Speaker 2>do the same thing every week, same thing on Monday,

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<v Speaker 2>same body parts, same weights, same raps, same gym, same people. Okay,

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<v Speaker 2>exercise is good, but if you're doing the same exact

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<v Speaker 2>exercise every time, it's not good. Right, So maybe do

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<v Speaker 2>orange theory on Monday, then play basketball on Tuesday, then

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<v Speaker 2>go for a run on Wednesday, then go for a

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<v Speaker 2>bike ride on Thursday, and play soccer on Friday. Then

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<v Speaker 2>do high intensity interval training on Saturday, then do some yoga,

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<v Speaker 2>tai chi pilates on Sunday. Something like that, where every

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<v Speaker 2>day you're doing something different. You know. I like to

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<v Speaker 2>go to the gym, I like to do orange theory,

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<v Speaker 2>I like to play basketball, I like to go bike riding.

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<v Speaker 2>I like to play tennis. I like to play soccer.

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<v Speaker 2>So I love so many activities. Start loving stuff that

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<v Speaker 2>get your body moving. Could be a dance class. There

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<v Speaker 2>could be a zumba class. I've had patients do belly dancing,

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<v Speaker 2>hip hop dancing, pole dancing. I have seven year old

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<v Speaker 2>women patients that are doing pole dancing. They love it.

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<v Speaker 2>Get your body moving. I don't care if you're taking

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<v Speaker 2>salsa lessons or tango lessons. Do something fun, do something social,

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<v Speaker 2>use your brain, use your body, but keep that body moving.

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<v Speaker 2>Find activities that you like to do and maybe you

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<v Speaker 2>could do it with some young people. If you have

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<v Speaker 2>kids around you, take your dog for a run, throw

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<v Speaker 2>the ball. You don't have friends to play sports with,

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<v Speaker 2>you know, join a club, join a yoga class. You

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<v Speaker 2>know you'll meet people if you if you go every

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<v Speaker 2>morning to your yoga class, you'll make some yoga friends. Right,

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<v Speaker 2>But start choosing to do things that are more active,

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<v Speaker 2>and start choosing to do less things that are sedentary. Right,

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<v Speaker 2>Go for a hike, go camping, go rollerblading, go skiing,

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<v Speaker 2>go snowboarding, go sledding, go surfing, go boogie boarding, go swimming.

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<v Speaker 2>Do something that you like that it's not an erran

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<v Speaker 2>that's having fun, but moving your body. You have to

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<v Speaker 2>move your body and try and do weight resistant exercise,

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<v Speaker 2>not just aerobic aerobics where you run and you sweat

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<v Speaker 2>and your heart being going fast. But you want to

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<v Speaker 2>add aerobic You want to use your muscle. You have

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<v Speaker 2>a walking pharmacy inside your muscles, but you need resistance.

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<v Speaker 2>So even if you walk every day, that's not getting

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<v Speaker 2>weight resistant exercises. When you do weight resistant exercises, it

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<v Speaker 2>deposits happiness chemicals in your brain. So not only will

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<v Speaker 2>you get stronger and more fit, but you'll get in

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<v Speaker 2>better mood. You'll get better memory, better focus, more energy,

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00:20:33.720 --> 00:20:43.960
<v Speaker 2>better sleep, better digestion. So start lifting weights, whether it's bars, dumbbells,

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<v Speaker 2>I don't care what it is. I don't care if

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<v Speaker 2>you just take a grocery bag and start doing bicep

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<v Speaker 2>curls with that. But start doing weight resistant exercise and

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<v Speaker 2>you could do your own body weight like push ups

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<v Speaker 2>or pull ups, stuff like that. So you don't necessarily

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<v Speaker 2>need any fancy equipment. You don't need a gym membership,

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<v Speaker 2>but you need weight resistant exercise. You might have to

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<v Speaker 2>maybe get some bands. Those are good too, so you

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00:21:11.960 --> 00:21:14.519
<v Speaker 2>can do everything at home if you need to. When

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00:21:14.559 --> 00:21:16.759
<v Speaker 2>they closed the gyms, I went in my backyard and

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<v Speaker 2>I st do weight resistant exercises with big rocks and

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00:21:20.160 --> 00:21:23.160
<v Speaker 2>big branches and trunks of trees, and you know, I

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00:21:23.279 --> 00:21:29.200
<v Speaker 2>used nature outside to be my weight resistant exercise. I

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00:21:29.279 --> 00:21:33.359
<v Speaker 2>just ran down to my local elementary school and I

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<v Speaker 2>used the jungle gym as my pull up bars. And

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<v Speaker 2>you know, you can always find stuff outside to work

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<v Speaker 2>out with, all right, so there's never an excuse. Oh,

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<v Speaker 2>I get home and my gym's already closed. Okay, you

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00:21:53.640 --> 00:21:57.200
<v Speaker 2>could do it at your own house. You don't need

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<v Speaker 2>any fancy equipment. Stop using excuses. Should never be an excuse,

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00:22:05.160 --> 00:22:08.599
<v Speaker 2>but is the worst word in the human dictionary. Stop

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00:22:08.680 --> 00:22:16.039
<v Speaker 2>using butt, start doing, Start taking action. You want your

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<v Speaker 2>heart beating fast, you want sweating, You want your muscles

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00:22:19.000 --> 00:22:22.759
<v Speaker 2>getting bigger, and you gotta make progression. If you've been

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<v Speaker 2>doing weights with five pounds, time to go up to

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<v Speaker 2>ten pounds. If you've been doing ten pounds, time to

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<v Speaker 2>go up to fifteen pounds. If you're doing fifteen pounds,

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00:22:31.480 --> 00:22:33.599
<v Speaker 2>time to go up to twenty pounds. You have to

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00:22:33.680 --> 00:22:37.359
<v Speaker 2>make progress. Stop using the same weights every time. It

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00:22:37.440 --> 00:22:42.359
<v Speaker 2>loses its effect. And if you don't increase weights, Let's

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<v Speaker 2>say if you're using fifteen pound weights and you do

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<v Speaker 2>ten reps, now you do eleven reps. If you're doing

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<v Speaker 2>push ups and yesterday you did fifteen pushups, today you're

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<v Speaker 2>gonna do sixteen push ups. If you went for a

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<v Speaker 2>walk and walk the mile, today, you're gonna walk one

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<v Speaker 2>point two five miles. You have to make progression. If

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<v Speaker 2>you did one pull up yesterday, do two pull ups today.

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<v Speaker 2>I don't care if you increase one percent, but just

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<v Speaker 2>increase your load, Increase your reps. Increase your weight, increase

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<v Speaker 2>your speed, increase your time. Just increase something. Make some

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<v Speaker 2>progression while working out. If you play basketball and you

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<v Speaker 2>made three shots in a row, now you can't leave

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<v Speaker 2>the court until you make four shots in a row.

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<v Speaker 2>Make progress. Your mood will be more stable when you

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<v Speaker 2>make progress. Stop doing the same thing every day. That's

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<v Speaker 2>the worst thing for your brain. Don't be a creature

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<v Speaker 2>of habit. You have to switch it up. The brain

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<v Speaker 2>loves new things. There's nothing more important for the brain

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<v Speaker 2>than novelty. Do you want to prevent Alzheimer's dementia? Start

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<v Speaker 2>thinking novelty, Start doing new things, meet new people, go

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<v Speaker 2>to new places, do new exercises. Stop sitting down, working,

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<v Speaker 2>eating and watching Netflix every day. Stop scrolling on Facebook

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<v Speaker 2>and going on YouTube and TikTok every day. Switch it up.

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<v Speaker 2>You have to do new things. Stop being a creature

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<v Speaker 2>of habit and start doing new things novelty every day.

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<v Speaker 2>It could be just starting to brush your teeth with

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<v Speaker 2>your left hand, but do something new every single day

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<v Speaker 2>so you function better, feel better, and live a better life.

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<v Speaker 2>This is doctor Eric Caplan and you're listening to boost

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<v Speaker 2>your brain power.

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<v Speaker 3>If you want to improve your brain function, help with memory, focus, sleep, digestion,

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00:25:10.200 --> 00:25:15.799
<v Speaker 3>energy depression, anxiety, dizziness, balance, vision, headaches, brain fog, weight loss,

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00:25:15.960 --> 00:25:19.119
<v Speaker 3>or simply want to maximize your human potential and prevent

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00:25:19.200 --> 00:25:22.799
<v Speaker 3>future diseases that this is the show for you. Don't

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00:25:22.839 --> 00:25:26.119
<v Speaker 3>mis boost your brain power with doctor Eric Caplan and

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00:25:26.160 --> 00:25:29.599
<v Speaker 3>you will learn natural, integrative, and holistic approaches to modern

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<v Speaker 3>day medical problems such as Alzheimer's, Parkinson's stroke, autism, add concussion,

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<v Speaker 3>autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, four posture pain, TBI,

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<v Speaker 3>skin and digestive problems. Doctor Caplin is most famous for

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00:25:45.440 --> 00:25:47.759
<v Speaker 3>getting to the root cause of a wide variety of

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<v Speaker 3>brain and health conditions, rather than treating symptoms with traditional

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00:25:51.400 --> 00:25:55.039
<v Speaker 3>medicines and risky surgeries. To contact doctor Kaplin, you can

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00:25:55.119 --> 00:25:57.200
<v Speaker 3>call his team at two oh one two six one

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00:25:57.200 --> 00:26:00.839
<v Speaker 3>two one five zero or visit his website at kaplindc

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00:26:01.119 --> 00:26:04.000
<v Speaker 3>dot com.

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<v Speaker 2>Function better, feel better and live a better life. This

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<v Speaker 2>is doctor Eric Kaplan and you're listening to boost your

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<v Speaker 2>brain power now as we start the new year. Not

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<v Speaker 2>only do we want to improve our physical activity, but

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<v Speaker 2>we got to improve our mental activity. Right, so people

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<v Speaker 2>in the beginning of the year, they start getting a

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<v Speaker 2>little bit motivated and say, Okay, I'm gonna go to

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<v Speaker 2>the gym, I'm gonna exercise a little bit more, I'm

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00:26:38.160 --> 00:26:40.799
<v Speaker 2>gonna eat a little bit healthier. I'm done with my

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<v Speaker 2>Christmas cookies and all my holiday parties and all the

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<v Speaker 2>Thanksgiving meals and all the alcoholic drink. So now it's

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<v Speaker 2>time to start the new year fresh. But we talk

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<v Speaker 2>about exercising new Nobody really talks about your mental stability

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<v Speaker 2>or your brain power, right, So how about this year

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<v Speaker 2>we start strengthening our brains. I find it interesting that

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<v Speaker 2>every day people shower every day, people brush their teeth,

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<v Speaker 2>every day, people wash their hands like without even thinking

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<v Speaker 2>about it. It's just natural habits. But do they exercise

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<v Speaker 2>their brains every day. No, In fact, it's the exact opposite.

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<v Speaker 2>Most adults stop using their brains. Right once you're done

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<v Speaker 2>with high school or college, they say, oh, I'm done learning,

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00:27:56.519 --> 00:28:01.160
<v Speaker 2>and they stop reading. Stop learning new subjects, learning new languages,

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00:28:01.400 --> 00:28:05.240
<v Speaker 2>stop learning musical instruments, I'm learning arts. Stop learning history,

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00:28:05.759 --> 00:28:10.039
<v Speaker 2>stop learning science and math. Why don't we continue that

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<v Speaker 2>as we get older? Why don't we continue to learn

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00:28:14.319 --> 00:28:18.680
<v Speaker 2>as we get older. But people don't do that. They

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00:28:18.759 --> 00:28:23.079
<v Speaker 2>just like to complain and say, uh, my memory's getting worse.

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<v Speaker 2>I'm just getting older. Wrong, that's a lie. Don't believe

410
00:28:27.920 --> 00:28:33.759
<v Speaker 2>the lie. And doctors will tell you that. My patients

411
00:28:33.799 --> 00:28:36.839
<v Speaker 2>will complain, Uh, my memory is not as good as

412
00:28:36.880 --> 00:28:39.480
<v Speaker 2>it used to be. I guess I'm just getting older,

413
00:28:40.599 --> 00:28:44.680
<v Speaker 2>and doctors just accept that. Well, I do not accept that.

414
00:28:45.519 --> 00:28:51.599
<v Speaker 2>I'm a brain expert. I've seen over one hundred thousand patients.

415
00:28:53.039 --> 00:28:58.920
<v Speaker 2>I've read thousands and thousands of research articles. I know

416
00:28:59.240 --> 00:29:03.440
<v Speaker 2>what proves your brain function so that your memory could

417
00:29:03.440 --> 00:29:07.240
<v Speaker 2>get stronger as you get older. But you gotta do

418
00:29:07.279 --> 00:29:12.680
<v Speaker 2>the work. You gotta put in the effort. You have

419
00:29:12.799 --> 00:29:17.279
<v Speaker 2>to learn new things, and I don't care what it is.

420
00:29:18.480 --> 00:29:20.480
<v Speaker 2>You know. I had a patient a few months ago.

421
00:29:20.519 --> 00:29:23.640
<v Speaker 2>They said they were inspired by my radio show and

422
00:29:23.680 --> 00:29:27.480
<v Speaker 2>they decided to learn how to play the harmonica. I said,

423
00:29:27.480 --> 00:29:32.960
<v Speaker 2>that's great. Harmonica is very cheap, very easy to use.

424
00:29:34.119 --> 00:29:36.319
<v Speaker 2>You know, you could carry it around wherever you go.

425
00:29:36.400 --> 00:29:39.920
<v Speaker 2>It's very small, it's not too loud or it's gonna

426
00:29:40.000 --> 00:29:43.799
<v Speaker 2>oil your neighbors. But it's a musical instrument that you

427
00:29:43.880 --> 00:29:47.799
<v Speaker 2>could learn. And that's gonna stimulate your brain. Learn some

428
00:29:47.839 --> 00:29:51.160
<v Speaker 2>new exercises. All right, when you go to the gym,

429
00:29:51.279 --> 00:29:54.160
<v Speaker 2>just don't do your you know, your leg presses and

430
00:29:54.240 --> 00:29:58.400
<v Speaker 2>your bench presses and your bicep curls and your squats

431
00:29:58.400 --> 00:30:04.559
<v Speaker 2>and lunges. Aren't learning different exercises different activities. I like

432
00:30:04.599 --> 00:30:08.319
<v Speaker 2>to use every single machine in the gym. I like

433
00:30:08.359 --> 00:30:10.519
<v Speaker 2>to go to Orange Theory, where every day it's a

434
00:30:10.559 --> 00:30:14.119
<v Speaker 2>new class. I like to play basketball, where I'm going

435
00:30:14.200 --> 00:30:17.000
<v Speaker 2>left and right and up and down and backwards and

436
00:30:17.119 --> 00:30:22.359
<v Speaker 2>sprinting and jogging and walking and doing every activity. Same

437
00:30:22.359 --> 00:30:25.039
<v Speaker 2>thing with soccer, left and right and up and down

438
00:30:25.119 --> 00:30:28.720
<v Speaker 2>and backwards and sideways. Same with tennis. Those are the

439
00:30:28.720 --> 00:30:31.440
<v Speaker 2>sports that I play. We're going up and down and

440
00:30:31.519 --> 00:30:35.519
<v Speaker 2>left and right right. Baseball it's the same thing every time.

441
00:30:35.960 --> 00:30:39.079
<v Speaker 2>Golf it's the same thing every time. Those are not

442
00:30:39.240 --> 00:30:42.920
<v Speaker 2>good sports for you. The racket sports are the best.

443
00:30:44.480 --> 00:30:52.640
<v Speaker 2>They did research on which activities create the healthiest, longest lifestyle,

444
00:30:53.079 --> 00:30:57.119
<v Speaker 2>and it's racket sports. And this was even before pick

445
00:30:57.119 --> 00:31:01.759
<v Speaker 2>a ball was popular. So tennis is numberumber one. Racketballs

446
00:31:01.880 --> 00:31:06.519
<v Speaker 2>up there, even ping pong. It's that hand eye coordination.

447
00:31:07.200 --> 00:31:09.000
<v Speaker 2>You're moving all directions you got to go have a

448
00:31:09.000 --> 00:31:14.720
<v Speaker 2>good response time. Another good sport is swimming. I'd say

449
00:31:14.839 --> 00:31:19.559
<v Speaker 2>racket sports are the best. Swimming a second, Rowing is third.

450
00:31:20.160 --> 00:31:22.880
<v Speaker 2>But the most important thing is to do stuff that's fun.

451
00:31:24.160 --> 00:31:28.720
<v Speaker 2>Have some fun, but do new things. Take a tango

452
00:31:28.799 --> 00:31:32.160
<v Speaker 2>lesson if you've never learned tango. Learn how to play

453
00:31:32.160 --> 00:31:34.559
<v Speaker 2>the drums. If you've never learned how to play the drums,

454
00:31:35.119 --> 00:31:40.799
<v Speaker 2>learn some mandarin. You've never learned mandarin. Start learning new things,

455
00:31:41.640 --> 00:31:44.160
<v Speaker 2>maybe stuff that's useful. If you want to keep your

456
00:31:44.160 --> 00:31:47.119
<v Speaker 2>brain strong, you gotta keep learning new things. Learn how

457
00:31:47.119 --> 00:31:50.160
<v Speaker 2>to change a tire, Learn how to make a fire,

458
00:31:51.079 --> 00:31:56.559
<v Speaker 2>Learn how to filter water, learn how to cook, to

459
00:31:56.640 --> 00:32:00.880
<v Speaker 2>make a new meal, learn how to put up a shelf.

460
00:32:01.119 --> 00:32:04.160
<v Speaker 2>Learn how to make a desk. Learn how to garden.

461
00:32:05.519 --> 00:32:09.599
<v Speaker 2>Learn how to plant food. Learn how to raise chickens.

462
00:32:10.039 --> 00:32:14.039
<v Speaker 2>Start getting out of your comfort zone. If you want

463
00:32:14.079 --> 00:32:17.079
<v Speaker 2>your brain to get stronger, you have to do things

464
00:32:17.079 --> 00:32:20.680
<v Speaker 2>that is not used to doing. And the worst thing

465
00:32:20.759 --> 00:32:25.960
<v Speaker 2>is retirement. People say, oh, I can't wait to retire. WHOA, No,

466
00:32:26.079 --> 00:32:28.880
<v Speaker 2>I think that's not good. You don't want to retire

467
00:32:28.880 --> 00:32:32.440
<v Speaker 2>because then you're gonna stop using your brain. Now you

468
00:32:32.480 --> 00:32:35.160
<v Speaker 2>don't have to necessarily be in the job that you're

469
00:32:35.200 --> 00:32:39.920
<v Speaker 2>currently in for the rest of your life. So you can,

470
00:32:40.119 --> 00:32:43.400
<v Speaker 2>you know, retire from one job, but then you got

471
00:32:43.400 --> 00:32:45.680
<v Speaker 2>to take on a new job, or you got to volunteer,

472
00:32:46.039 --> 00:32:47.759
<v Speaker 2>or you got to help somebody else, or you got

473
00:32:47.759 --> 00:32:49.079
<v Speaker 2>to do a new hobby, or you got to join

474
00:32:49.119 --> 00:32:51.279
<v Speaker 2>a new club, or you gotta have a new meetup.

475
00:32:52.079 --> 00:32:56.799
<v Speaker 2>You got to travel to new places. You don't want

476
00:32:56.799 --> 00:32:59.839
<v Speaker 2>to just retire and then sit on the couch watch

477
00:32:59.880 --> 00:33:05.519
<v Speaker 2>it Netflix, scrolling on Facebook. That is a recipe for disaster.

478
00:33:08.599 --> 00:33:10.960
<v Speaker 2>So you got to do new things. You got to

479
00:33:10.960 --> 00:33:14.160
<v Speaker 2>go to new places. You got to meet new people.

480
00:33:14.720 --> 00:33:20.519
<v Speaker 2>You gotta do new activities that's novelty, new language, new

481
00:33:20.599 --> 00:33:28.960
<v Speaker 2>musical instruments, new dances, read new books, new subjects. Get

482
00:33:28.960 --> 00:33:33.319
<v Speaker 2>out of your comfort zone. You have to be uncomfortable.

483
00:33:34.240 --> 00:33:39.319
<v Speaker 2>If you're not uncomfortable, you're not doing right. Complacency will

484
00:33:39.400 --> 00:33:44.880
<v Speaker 2>kill your brain. You need challenge. You need to think.

485
00:33:47.839 --> 00:33:52.640
<v Speaker 2>If you don't like numbers, start doing Sudoku. If you

486
00:33:52.640 --> 00:33:58.960
<v Speaker 2>don't like letters, start doing the crossword puzzo. Just do

487
00:33:59.119 --> 00:34:03.920
<v Speaker 2>something out of your comfort zone. You don't like to run,

488
00:34:04.400 --> 00:34:09.239
<v Speaker 2>just sprint to the end of the block. You don't

489
00:34:09.280 --> 00:34:12.880
<v Speaker 2>like to dance, take them a range lesson, get a

490
00:34:12.880 --> 00:34:17.000
<v Speaker 2>little uncomfortable, push yourself a little bit more than you're

491
00:34:17.119 --> 00:34:24.280
<v Speaker 2>used to. Your brain needs challenge, your body needs challenge,

492
00:34:26.159 --> 00:34:28.280
<v Speaker 2>and maybe it could be at work. Take on a

493
00:34:28.320 --> 00:34:35.960
<v Speaker 2>new project, maybe get a new client that's gonna really

494
00:34:36.039 --> 00:34:40.639
<v Speaker 2>make you challenge that's gonna really work you good. Not

495
00:34:40.639 --> 00:34:43.800
<v Speaker 2>to the point where you get stressed. Because stress is

496
00:34:43.840 --> 00:34:47.679
<v Speaker 2>the silent killer. So you got to do something that

497
00:34:47.719 --> 00:34:54.320
<v Speaker 2>makes you uncomfortable. But you're okay with failure. The best

498
00:34:54.360 --> 00:34:58.199
<v Speaker 2>way to succeed is to fail many times so that

499
00:34:58.280 --> 00:35:00.760
<v Speaker 2>you can learn from your mistakes. But if you don't

500
00:35:00.800 --> 00:35:05.159
<v Speaker 2>take action, then you won't fail. If you never try,

501
00:35:05.519 --> 00:35:09.639
<v Speaker 2>then you won't fail. The more you fail, the more

502
00:35:09.679 --> 00:35:13.400
<v Speaker 2>successful you'll be. Right, you could fall down, but you

503
00:35:13.519 --> 00:35:18.199
<v Speaker 2>gotta get up. Failure is good because that means you're

504
00:35:18.239 --> 00:35:21.760
<v Speaker 2>trying stuff that's hard for you. So you have to

505
00:35:21.760 --> 00:35:24.920
<v Speaker 2>get out of your comfort zone all the time. Get

506
00:35:24.920 --> 00:35:27.960
<v Speaker 2>out of your comfort zone. Be resilient. Right, if it's

507
00:35:28.039 --> 00:35:31.159
<v Speaker 2>cold outside, hey, go outside for thirty seconds and your

508
00:35:31.159 --> 00:35:34.400
<v Speaker 2>short's and your t shirt. If it's hot outside, go

509
00:35:34.559 --> 00:35:37.559
<v Speaker 2>outside for a minute and a hat and gloves and

510
00:35:37.599 --> 00:35:45.119
<v Speaker 2>a winter coat. Challenge yourself. Don't eat every time you're hungry,

511
00:35:45.960 --> 00:35:49.239
<v Speaker 2>Don't drink water every time you're thirsty. Don't put on

512
00:35:49.280 --> 00:35:51.559
<v Speaker 2>the heat every time you're cold. Don't put on the

513
00:35:51.559 --> 00:35:54.960
<v Speaker 2>air conditioner every time you're hot. Don't go to sleep

514
00:35:55.159 --> 00:36:00.800
<v Speaker 2>every time you're tired. You gotta sell for a little bit.

515
00:36:01.519 --> 00:36:05.000
<v Speaker 2>Suffer makes your brain stronger, makes you more resilient so

516
00:36:05.039 --> 00:36:08.519
<v Speaker 2>you can handle the stress. Because you're never gonna get

517
00:36:08.559 --> 00:36:11.000
<v Speaker 2>rid of stress. There's always gonna be stress in your life.

518
00:36:12.280 --> 00:36:14.039
<v Speaker 2>But can your brain and body be strong so it

519
00:36:14.119 --> 00:36:17.719
<v Speaker 2>can handle the stress, so you could be more resilient,

520
00:36:17.920 --> 00:36:21.400
<v Speaker 2>so it doesn't cause anxiety, doesn't cause panic, doesn't cause

521
00:36:21.480 --> 00:36:27.639
<v Speaker 2>heart attack, stroke, high blood pressure. You gotta be more resilient.

522
00:36:29.239 --> 00:36:32.119
<v Speaker 2>But get out of that comfort zone. Visit a new place,

523
00:36:32.800 --> 00:36:34.840
<v Speaker 2>go to a new restaurant, and everyone's always gone to

524
00:36:34.880 --> 00:36:39.199
<v Speaker 2>the same restaurant they like, ordering the same food, cooking

525
00:36:39.280 --> 00:36:44.400
<v Speaker 2>the same meals every week. You need variety. You need

526
00:36:44.480 --> 00:36:47.599
<v Speaker 2>variety in food as well. Eat all the colors of

527
00:36:47.599 --> 00:36:50.000
<v Speaker 2>the rainbow. So you need a writing exercise. You need

528
00:36:50.039 --> 00:36:54.079
<v Speaker 2>the writing food, You need the writing education, You need

529
00:36:54.119 --> 00:36:58.559
<v Speaker 2>the writing charity. Variety in your friends, variety and your activities,

530
00:36:58.639 --> 00:37:05.800
<v Speaker 2>varieting in the places that you leave. You need variety, reading, novelty.

531
00:37:06.159 --> 00:37:11.639
<v Speaker 2>You need to do new things. That way you'll function better,

532
00:37:12.199 --> 00:37:16.679
<v Speaker 2>feel better, and live a better life. This is doctor

533
00:37:16.800 --> 00:37:20.000
<v Speaker 2>Eric Caplan and you're listening to boost your brain power.

534
00:37:21.519 --> 00:37:25.039
<v Speaker 3>Don't miss boost your brain power with doctor Eric Kaplan

535
00:37:25.280 --> 00:37:28.199
<v Speaker 3>every Saturday from two pm to three pm to learn

536
00:37:28.239 --> 00:37:31.760
<v Speaker 3>the secrets of how to optimize your brain function. You

537
00:37:31.800 --> 00:37:38.360
<v Speaker 3>can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism,

538
00:37:38.480 --> 00:37:42.159
<v Speaker 3>and strength by following the science and research that doctor

539
00:37:42.239 --> 00:37:45.360
<v Speaker 3>Caplan will be sharing with his audience. Join the adventure

540
00:37:45.440 --> 00:37:48.320
<v Speaker 3>of discovering how to help the brain and body in

541
00:37:48.360 --> 00:37:51.199
<v Speaker 3>a natural way while having fun at the same time.

542
00:37:51.480 --> 00:37:54.199
<v Speaker 3>Listen to boost your brain power. If you want to

543
00:37:54.280 --> 00:37:57.960
<v Speaker 3>function better, feel better, and enjoy the quality of life

544
00:37:58.119 --> 00:38:01.039
<v Speaker 3>you deserve. Called two h one on two six one

545
00:38:01.239 --> 00:38:05.039
<v Speaker 3>two one five zero or email info at Kaplan Brain

546
00:38:05.159 --> 00:38:07.840
<v Speaker 3>and Body dot com if you're interested in a free

547
00:38:07.920 --> 00:38:12.480
<v Speaker 3>ten minute consultation with doctor Caplin, or visit kaplandc dot

548
00:38:12.519 --> 00:38:13.840
<v Speaker 3>com for more information.

549
00:38:17.039 --> 00:38:21.639
<v Speaker 2>Function better, feel better, and live a better life. This

550
00:38:22.039 --> 00:38:26.159
<v Speaker 2>is doctor Eric Kaplan and you're listening to boost your

551
00:38:26.159 --> 00:38:29.840
<v Speaker 2>brain power. Now right Now, a lot of people are

552
00:38:29.880 --> 00:38:36.119
<v Speaker 2>dealing with a lot of stress, emotional stress, anxiety, panic,

553
00:38:36.679 --> 00:38:41.039
<v Speaker 2>People's minds racing a million miles per hour. They're worried

554
00:38:41.039 --> 00:38:46.480
<v Speaker 2>about the holidays, worried about the family, end of the year, taxes, money,

555
00:38:47.360 --> 00:38:53.480
<v Speaker 2>getting everything done, job, relationships. There's lots of stresses now.

556
00:38:53.519 --> 00:38:58.480
<v Speaker 2>There are many ways to reduce emotional stress. If you

557
00:38:58.559 --> 00:39:03.360
<v Speaker 2>have anxiety, the first thing you need to do is

558
00:39:03.480 --> 00:39:08.000
<v Speaker 2>leave the room, right, So if you're stressed, just leave

559
00:39:08.079 --> 00:39:12.280
<v Speaker 2>the room. If you're angry, it's okay to be angry

560
00:39:12.599 --> 00:39:15.719
<v Speaker 2>and take that five minutes and yell or scream or

561
00:39:15.719 --> 00:39:19.400
<v Speaker 2>cry or get frustrated, but then you gotta get over it.

562
00:39:19.719 --> 00:39:25.199
<v Speaker 2>Then you gotta move on, So leave the room. It's

563
00:39:25.239 --> 00:39:27.480
<v Speaker 2>hard when you're getting stressed and anxious to say, okay,

564
00:39:28.039 --> 00:39:32.679
<v Speaker 2>calm down, relax, everything's gonna be okay. It's not that

565
00:39:32.679 --> 00:39:37.000
<v Speaker 2>big a deal. That usually doesn't work. I'm sure you

566
00:39:37.039 --> 00:39:43.519
<v Speaker 2>guys have tried it. It's not usually successful. But let's say,

567
00:39:43.639 --> 00:39:46.440
<v Speaker 2>you know, I just had a little disagreement with my wife.

568
00:39:47.239 --> 00:39:49.679
<v Speaker 2>What I did, I said, Okay, I'm just gonna leave.

569
00:39:49.880 --> 00:39:54.760
<v Speaker 2>So instead of fighting and arguing when I'm emotional, I'm

570
00:39:54.800 --> 00:39:57.039
<v Speaker 2>just gonna say, hey, I gotta take a break to

571
00:39:57.079 --> 00:40:01.119
<v Speaker 2>go upstairs for a few minutes. All right, Then you

572
00:40:01.239 --> 00:40:04.360
<v Speaker 2>come back calm, cool and collected. Then you're not too

573
00:40:04.400 --> 00:40:08.000
<v Speaker 2>emotional because we don't make good decisions when we're emotional.

574
00:40:10.159 --> 00:40:13.480
<v Speaker 2>So the more emotional you are, the less logical you'll become,

575
00:40:15.039 --> 00:40:18.199
<v Speaker 2>and then you'll say things or do things that are

576
00:40:18.239 --> 00:40:22.920
<v Speaker 2>not appropriate. So if you're really stressed and anxious, leave

577
00:40:22.960 --> 00:40:28.599
<v Speaker 2>the room, do something new, change the subject. Go outside

578
00:40:28.599 --> 00:40:31.559
<v Speaker 2>for a walk, go to the kitchen for a glass

579
00:40:31.559 --> 00:40:37.760
<v Speaker 2>of water, go upstairs and listen to some music. You know,

580
00:40:37.880 --> 00:40:41.519
<v Speaker 2>do something to distract you from the current thing that's

581
00:40:41.559 --> 00:40:49.320
<v Speaker 2>stressing you out. The key for anxiety is distraction. The

582
00:40:49.440 --> 00:40:57.920
<v Speaker 2>key for depression is progression. The key for memory is novelty.

583
00:40:59.519 --> 00:41:04.360
<v Speaker 2>So we got to follow these suggestions. So next time

584
00:41:04.400 --> 00:41:08.000
<v Speaker 2>you get anxious, you leave the room, maybe go to

585
00:41:08.039 --> 00:41:14.719
<v Speaker 2>the bathroom and do some stress relieving activities. For example,

586
00:41:14.800 --> 00:41:19.920
<v Speaker 2>gargling that stimulates your vagus nerve. That's gonna decrease stress

587
00:41:20.280 --> 00:41:25.800
<v Speaker 2>and anxiety. But when you gargle, you gotta goggle really intensely.

588
00:41:27.119 --> 00:41:29.840
<v Speaker 2>The louder the gurgle, the better. So you gotta wake

589
00:41:29.880 --> 00:41:33.440
<v Speaker 2>your neighbors up, like I want you to gurgle so loud.

590
00:41:33.519 --> 00:41:35.039
<v Speaker 2>Do it in the shower where you can like be

591
00:41:35.199 --> 00:41:38.360
<v Speaker 2>messy and shoot up for the ceiling, and you want

592
00:41:38.360 --> 00:41:40.800
<v Speaker 2>your neighbors by what noises are coming out of that

593
00:41:40.800 --> 00:41:44.639
<v Speaker 2>guy's house. Then you know you're gargling really intensely. And

594
00:41:44.679 --> 00:41:48.679
<v Speaker 2>if you start choking, gagging, coughing, then you know you're

595
00:41:48.719 --> 00:41:53.519
<v Speaker 2>really doing it right. That's actually beneficial. So gagging, coughing,

596
00:41:53.599 --> 00:41:57.119
<v Speaker 2>and choking all stimulate the vagus nerve, which you're going

597
00:41:57.159 --> 00:42:00.880
<v Speaker 2>to help you reduce your stress. So you got a

598
00:42:00.920 --> 00:42:06.400
<v Speaker 2>gargle really really intensely, really loud for thirty seconds, three

599
00:42:06.480 --> 00:42:13.320
<v Speaker 2>times a day to help prevent stress and anxiety. Old

600
00:42:13.440 --> 00:42:17.000
<v Speaker 2>water on the face that reduces stress. Do it first

601
00:42:17.000 --> 00:42:18.400
<v Speaker 2>thing in the morning, right when you get up during

602
00:42:18.400 --> 00:42:23.039
<v Speaker 2>your power hour. Then do right before bed cold water

603
00:42:23.119 --> 00:42:25.719
<v Speaker 2>on the face. To get a good night's sleep, you

604
00:42:25.880 --> 00:42:29.400
<v Speaker 2>have to be cold. And you guys probably notice what

605
00:42:29.519 --> 00:42:31.400
<v Speaker 2>do you think it's easier to sleep if the room's

606
00:42:31.440 --> 00:42:35.199
<v Speaker 2>really cold or if the room's really hot. Always much

607
00:42:35.239 --> 00:42:39.079
<v Speaker 2>easier to sleep when the room's really cold. So sleep naked,

608
00:42:39.159 --> 00:42:42.599
<v Speaker 2>be cold. Splash your face with cold water right before bed,

609
00:42:44.320 --> 00:42:49.199
<v Speaker 2>keep the temperature cold, open up that window, keep it cold.

610
00:42:51.559 --> 00:42:57.320
<v Speaker 2>That gets a deep sleep. Cold reduces stress anxiety. When

611
00:42:57.320 --> 00:43:03.519
<v Speaker 2>you have anxiety, you're overheated, you're on fire, you're in flame.

612
00:43:04.559 --> 00:43:07.480
<v Speaker 2>Your brain's going over and over and over again. We

613
00:43:07.599 --> 00:43:14.679
<v Speaker 2>gotta cool you down. The best neuroscience has proved is

614
00:43:14.880 --> 00:43:19.159
<v Speaker 2>dipping your head or your face in a bucket of

615
00:43:19.239 --> 00:43:25.079
<v Speaker 2>ice water that's fifty degrees fahrenheit. I've seen it live

616
00:43:25.119 --> 00:43:28.800
<v Speaker 2>with my patients. People coming in with panic attacks, tachycardia,

617
00:43:29.480 --> 00:43:32.280
<v Speaker 2>the heart's beaten, you know, one hundred and ninety beats

618
00:43:32.320 --> 00:43:35.760
<v Speaker 2>per minute, and then we dip their head in ice

619
00:43:35.840 --> 00:43:40.800
<v Speaker 2>water and immediately the tachocardia, the fast heart rate goes

620
00:43:40.880 --> 00:43:45.039
<v Speaker 2>down to sixty beats per minute within a minute. That's

621
00:43:45.079 --> 00:43:52.000
<v Speaker 2>how powerful dipping your face in ice water is. No obviously,

622
00:43:52.039 --> 00:43:54.920
<v Speaker 2>take time to breathe, but if having stress, if you're

623
00:43:54.920 --> 00:43:58.199
<v Speaker 2>having panic, if you're having anxiety, cold water on the

624
00:43:58.320 --> 00:44:02.920
<v Speaker 2>face will help to cool you down. Another thing you

625
00:44:02.920 --> 00:44:05.239
<v Speaker 2>could do is called the tragus ear rub. The tragus

626
00:44:05.360 --> 00:44:08.639
<v Speaker 2>is this little flap on your inner ear, like when

627
00:44:08.719 --> 00:44:14.199
<v Speaker 2>you're trying to you know, the fire engines really loud,

628
00:44:14.239 --> 00:44:17.119
<v Speaker 2>and you want to cover your ear drum. You take

629
00:44:17.159 --> 00:44:21.159
<v Speaker 2>that tragus and you cover your ear so you don't

630
00:44:21.159 --> 00:44:23.400
<v Speaker 2>hear it. That's the trage, is that little flap that

631
00:44:23.519 --> 00:44:26.320
<v Speaker 2>covers your ears. So what you do is you rub.

632
00:44:26.400 --> 00:44:28.119
<v Speaker 2>You just take your two fingers and you rub it.

633
00:44:28.159 --> 00:44:32.199
<v Speaker 2>Not too hard, but that helps to relax your nervous system.

634
00:44:32.679 --> 00:44:35.119
<v Speaker 2>In fact, I've had patients pierced that part of their

635
00:44:35.159 --> 00:44:39.559
<v Speaker 2>ear and it's reduced their anxiety, reduced their migraines, reduces

636
00:44:39.599 --> 00:44:45.000
<v Speaker 2>their stress, their panic, their ADHD. So this tragus is

637
00:44:45.119 --> 00:44:49.920
<v Speaker 2>very powerful. Gargling can be very powerful. Cold water on

638
00:44:49.960 --> 00:44:54.519
<v Speaker 2>the face can be very powerful. The tragus ear rub

639
00:44:54.960 --> 00:44:58.760
<v Speaker 2>can be very powerful. Another good thing to do is

640
00:44:58.800 --> 00:45:03.320
<v Speaker 2>a breathing exercise. Now to relax your nervous system. You

641
00:45:03.360 --> 00:45:09.039
<v Speaker 2>always want to exhale longer than you inhale. Inhaling stimulate

642
00:45:09.039 --> 00:45:10.960
<v Speaker 2>your heart. That's gonna make your heart go faster, it's

643
00:45:10.960 --> 00:45:19.920
<v Speaker 2>gonna increase. Exhaling relaxes your nervous system. Therefore, the neuroscience

644
00:45:19.960 --> 00:45:22.039
<v Speaker 2>has showed the best way to breathe to relax your

645
00:45:22.039 --> 00:45:28.159
<v Speaker 2>nervous system is to inhale for four seconds, then hold

646
00:45:28.199 --> 00:45:34.400
<v Speaker 2>your breath for seven seconds, then exhale for eight seconds.

647
00:45:35.559 --> 00:45:39.440
<v Speaker 2>So to repeat inhale for four seconds, hold your breath

648
00:45:39.440 --> 00:45:43.920
<v Speaker 2>for seven seconds, and exhale for eight seconds. And if

649
00:45:43.920 --> 00:45:46.079
<v Speaker 2>you can rub your face at the same time, even

650
00:45:46.159 --> 00:45:49.360
<v Speaker 2>more effective. And when you rub your face, there's three

651
00:45:49.360 --> 00:45:51.679
<v Speaker 2>spots you want to rub to relax your nervous system.

652
00:45:52.239 --> 00:45:55.280
<v Speaker 2>You go from your forehead to your ear, then you

653
00:45:55.320 --> 00:45:58.039
<v Speaker 2>go from your cheek to your ear, Then you go

654
00:45:58.119 --> 00:46:01.519
<v Speaker 2>from your chin to your ear. So you do little

655
00:46:01.519 --> 00:46:04.840
<v Speaker 2>soft strokes on your face at the same time of

656
00:46:04.960 --> 00:46:07.760
<v Speaker 2>doing your inhal for four seconds, hold your breath for

657
00:46:07.800 --> 00:46:11.480
<v Speaker 2>seven seconds, and exhale for eight seconds. So those are

658
00:46:11.519 --> 00:46:19.199
<v Speaker 2>always to reduce anxiety, stress, panic, overheated, over firing. Right,

659
00:46:19.480 --> 00:46:23.519
<v Speaker 2>so we get those hot flashes, get those night sweats,

660
00:46:25.000 --> 00:46:29.039
<v Speaker 2>you get those panics. Then we need to do your

661
00:46:29.079 --> 00:46:32.360
<v Speaker 2>neurologic exercises. We're gonna get you out of that fight

662
00:46:32.440 --> 00:46:37.320
<v Speaker 2>or flight mode into a more relaxed rest and digest.

663
00:46:37.840 --> 00:46:41.480
<v Speaker 2>So we want to get rid of your increase sympathetic tone,

664
00:46:41.519 --> 00:46:44.960
<v Speaker 2>which creates more stress, and then work on your power

665
00:46:44.960 --> 00:46:47.039
<v Speaker 2>sympathetic nervous syste which is gonna get you in a

666
00:46:47.079 --> 00:46:52.440
<v Speaker 2>more relaxed state. Now, how do you know which parts

667
00:46:52.480 --> 00:46:55.159
<v Speaker 2>of your brain are functioning well? And which parts of

668
00:46:55.159 --> 00:46:59.599
<v Speaker 2>your brain are not functioning well. The best test is

669
00:46:59.639 --> 00:47:04.280
<v Speaker 2>called a q EEG brain mapping, and for this test,

670
00:47:04.320 --> 00:47:07.000
<v Speaker 2>you wear a cap that has electrodes attached to it.

671
00:47:07.039 --> 00:47:10.719
<v Speaker 2>Now there's no radiation, there's no pain, super quick, there's

672
00:47:10.719 --> 00:47:13.159
<v Speaker 2>no contrast fluid, you don't have to sit in some

673
00:47:13.199 --> 00:47:20.800
<v Speaker 2>claustrophobic tube. Super quick, super easy, non invasive. If it's

674
00:47:20.840 --> 00:47:24.280
<v Speaker 2>called a q EEG brain mapping, and it measures your

675
00:47:24.320 --> 00:47:27.440
<v Speaker 2>alpha brain waves, which is how you normally are. It

676
00:47:27.440 --> 00:47:30.039
<v Speaker 2>measures your beta brain waves, which is when you gonna

677
00:47:30.079 --> 00:47:34.119
<v Speaker 2>really think and focus. It measures your beta brain waves

678
00:47:34.119 --> 00:47:36.519
<v Speaker 2>when you're just kind of daydreaming in la la land.

679
00:47:36.800 --> 00:47:38.760
<v Speaker 2>And then it measures your delta, which is when you're

680
00:47:38.760 --> 00:47:42.800
<v Speaker 2>sleeping and a relaxed state. But based on the location

681
00:47:43.360 --> 00:47:46.840
<v Speaker 2>of the abnormal brain waves, it's gonna tell us which

682
00:47:46.880 --> 00:47:49.079
<v Speaker 2>parts of the brain are functioning well and which are not.

683
00:47:49.920 --> 00:47:51.920
<v Speaker 2>It's you gonna tell us do you have anxiety, do

684
00:47:51.920 --> 00:47:54.440
<v Speaker 2>you have depression? Do you have short term memory loss,

685
00:47:54.440 --> 00:47:57.559
<v Speaker 2>long term memory loss, working memory problems? Do you have

686
00:47:57.599 --> 00:48:00.320
<v Speaker 2>troubles with focus? Do you have troubles shifting techy? Do

687
00:48:00.320 --> 00:48:04.599
<v Speaker 2>you have troubles motivation organization? Do you have energy problems.

688
00:48:04.639 --> 00:48:07.880
<v Speaker 2>Do you have sleep deprivation? Do you have insomnia? Do

689
00:48:07.880 --> 00:48:12.079
<v Speaker 2>you have sensory problems, vision problems, hearing problems, dizzyness, headaches?

690
00:48:13.519 --> 00:48:17.079
<v Speaker 2>Do you have problems with dopamine acetylcholine? Do you have

691
00:48:17.079 --> 00:48:19.599
<v Speaker 2>having metal poisoning? Do you have a concussion. Do you

692
00:48:19.639 --> 00:48:22.320
<v Speaker 2>have a thyroid problem. Do you have an intestinal inflammation?

693
00:48:22.880 --> 00:48:25.280
<v Speaker 2>Do you have white matter inflammation in your brain? Do

694
00:48:25.320 --> 00:48:30.000
<v Speaker 2>you have toxic stress? The qEEG Brain Mapping literally picks

695
00:48:30.079 --> 00:48:32.639
<v Speaker 2>up all of this. It's an amazing test. It's my

696
00:48:32.719 --> 00:48:38.360
<v Speaker 2>favorite test. It's normally five hundred dollars, but for the

697
00:48:38.400 --> 00:48:41.599
<v Speaker 2>first seven people to call their text or email, you

698
00:48:41.639 --> 00:48:46.800
<v Speaker 2>could get this qEEG brain mapping for only twenty one dollars.

699
00:48:47.800 --> 00:48:51.199
<v Speaker 2>There's another gift we're gonna give. It's called a VNG

700
00:48:51.840 --> 00:48:55.199
<v Speaker 2>Video nostography, And this is where you wear these goggles

701
00:48:55.360 --> 00:48:58.239
<v Speaker 2>and they have infrared cameras on them and they measure

702
00:48:58.360 --> 00:49:00.559
<v Speaker 2>eye movements left and right and up and down and

703
00:49:00.679 --> 00:49:03.880
<v Speaker 2>dark and light and fast and slow. And based on

704
00:49:03.960 --> 00:49:06.840
<v Speaker 2>this we could tell which areas the brains are overactive

705
00:49:07.079 --> 00:49:10.480
<v Speaker 2>and which air the brains are underactive. If you're overactive,

706
00:49:10.480 --> 00:49:13.199
<v Speaker 2>you're gonna get panics. You're gonna get anxiety, you're gonna

707
00:49:13.239 --> 00:49:17.639
<v Speaker 2>have ADHD, you're gonna have insomnia, you have your mind racing,

708
00:49:17.719 --> 00:49:19.679
<v Speaker 2>you're gonna be stressed out. And you got a muscle

709
00:49:19.719 --> 00:49:26.039
<v Speaker 2>tension and pain and joints and all this stuff. Autoimmune disease, hashimotos, siliac, chogrins,

710
00:49:26.400 --> 00:49:30.719
<v Speaker 2>soriatic arthritis, rheumatoid. This is all from an overactive brain.

711
00:49:31.960 --> 00:49:34.559
<v Speaker 2>The VNG picks this up, or it picks up if

712
00:49:34.599 --> 00:49:39.000
<v Speaker 2>you have an underactive brain lethargy, you have fatigue, you

713
00:49:39.000 --> 00:49:43.679
<v Speaker 2>have poor memory, poor focus, you can't think, you have

714
00:49:43.920 --> 00:49:49.880
<v Speaker 2>brain fog, you have low energy, you're just dragging it around,

715
00:49:49.960 --> 00:49:54.119
<v Speaker 2>you can't think. This is if you're underactive. The VNG

716
00:49:54.280 --> 00:49:56.400
<v Speaker 2>will pick this up. And this helps us because we

717
00:49:56.440 --> 00:49:59.119
<v Speaker 2>gotta know is the right underactive, because then we're only

718
00:49:59.119 --> 00:50:02.880
<v Speaker 2>gonna do exercise on the left side. Is the left overactive,

719
00:50:02.880 --> 00:50:05.559
<v Speaker 2>then we got to do relaxation for that time, So

720
00:50:05.639 --> 00:50:09.000
<v Speaker 2>the VNG picks that up. This test is also normally

721
00:50:09.079 --> 00:50:11.679
<v Speaker 2>five hundred dollars, but for the first seven people to

722
00:50:11.719 --> 00:50:14.480
<v Speaker 2>call a text or email you can get this test

723
00:50:14.639 --> 00:50:17.760
<v Speaker 2>for only twenty dollars. Twenty one dollars as well, and

724
00:50:17.800 --> 00:50:19.920
<v Speaker 2>the last and third test is a one on one

725
00:50:19.960 --> 00:50:23.000
<v Speaker 2>with me. And what I'll do is go over your

726
00:50:23.079 --> 00:50:26.199
<v Speaker 2>brain mapping, the QEG. I'll go over your VNG, We'll

727
00:50:26.199 --> 00:50:28.519
<v Speaker 2>go over your blood work. We'll do a memory test.

728
00:50:28.519 --> 00:50:30.800
<v Speaker 2>We'll check out your heart, your lungs, your gut. Will

729
00:50:30.880 --> 00:50:34.679
<v Speaker 2>check out your range, emotion, your balance, your coordination, your posture,

730
00:50:35.000 --> 00:50:38.119
<v Speaker 2>how you walk, how you see, how you hear. We'll

731
00:50:38.159 --> 00:50:42.320
<v Speaker 2>go over a complete physical and neurological evaluation. That's also

732
00:50:42.599 --> 00:50:45.519
<v Speaker 2>normally five hundred dollars, but for the first seven people

733
00:50:45.559 --> 00:50:48.280
<v Speaker 2>to call, text or email, you could get that test

734
00:50:48.320 --> 00:50:51.159
<v Speaker 2>for only twenty one dollars. Now most people want to

735
00:50:51.199 --> 00:50:54.079
<v Speaker 2>do all three. You could do all three, a twenty

736
00:50:54.119 --> 00:50:58.079
<v Speaker 2>one dollar brain mapping, a twenty one dollar VNG, and

737
00:50:58.119 --> 00:51:00.880
<v Speaker 2>a twenty one dollar one on one with me. You

738
00:51:00.880 --> 00:51:02.719
<v Speaker 2>could do one, you could do two, or you could

739
00:51:02.719 --> 00:51:06.559
<v Speaker 2>do all three. Just call, text or email. The phone

740
00:51:06.599 --> 00:51:10.679
<v Speaker 2>number is six four six two two one six seven

741
00:51:11.039 --> 00:51:17.719
<v Speaker 2>three eight. The email is info at caplinbraininbody dot com. Again,

742
00:51:17.760 --> 00:51:21.320
<v Speaker 2>the phone number is six four six two two one

743
00:51:21.760 --> 00:51:25.559
<v Speaker 2>six seven three eight. You could call or text. You

744
00:51:25.599 --> 00:51:30.360
<v Speaker 2>can email info at Caplinbrainbody dot com just telling me

745
00:51:30.360 --> 00:51:32.519
<v Speaker 2>you want to be the first seven people to do

746
00:51:32.639 --> 00:51:35.960
<v Speaker 2>all three tests for twenty one dollars each. Because you

747
00:51:36.079 --> 00:51:39.800
<v Speaker 2>just listen to the Boosh Your Brain Power radio show.

748
00:51:39.880 --> 00:51:43.159
<v Speaker 2>If you're interested in more information, you can get my

749
00:51:43.239 --> 00:51:46.719
<v Speaker 2>book it's called Boos Your Brain Power, A Guide to

750
00:51:46.800 --> 00:51:49.639
<v Speaker 2>Improving your Memory and Focus, and get that on Amazon.

751
00:51:50.400 --> 00:51:52.960
<v Speaker 2>You can also go on YouTube and follow us at

752
00:51:53.000 --> 00:51:56.559
<v Speaker 2>Caplin Brain and Body. We're also at Facebook Caplin Brain

753
00:51:56.639 --> 00:52:00.840
<v Speaker 2>and Body. We got a TikTok channel at doctor Eric Kaplan,

754
00:52:01.079 --> 00:52:05.639
<v Speaker 2>and we're also at Instagram at Kaplan Brain Body, so

755
00:52:05.679 --> 00:52:08.960
<v Speaker 2>there's lots of free information out there. You could also

756
00:52:09.119 --> 00:52:12.920
<v Speaker 2>download our past shows by going on the website and

757
00:52:12.960 --> 00:52:16.239
<v Speaker 2>looking at the archives put in my show and if

758
00:52:16.280 --> 00:52:19.280
<v Speaker 2>you are interested and you have someone who lives far

759
00:52:19.360 --> 00:52:22.000
<v Speaker 2>away that would be interested. We also do a lot

760
00:52:22.000 --> 00:52:27.960
<v Speaker 2>of virtual visits over FaceTime, WhatsApp, over Zoom where we

761
00:52:28.079 --> 00:52:31.400
<v Speaker 2>could see people all over the world who are interested

762
00:52:31.519 --> 00:52:35.800
<v Speaker 2>in boosting their brain power so they function better, feel

763
00:52:35.840 --> 00:52:40.239
<v Speaker 2>better and live a better life. This is doctor Eric

764
00:52:40.320 --> 00:52:44.000
<v Speaker 2>Caplan and you just listen to boost your brain power.

765
00:52:44.559 --> 00:52:53.519
<v Speaker 3>If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches,

766
00:52:53.599 --> 00:52:56.880
<v Speaker 3>brain fog, weight loss, or simply want to maximize your

767
00:52:56.960 --> 00:53:00.440
<v Speaker 3>human potential and prevent future diseases that this is the

768
00:53:00.559 --> 00:53:03.840
<v Speaker 3>show for you. Don't mis boost your brain power with

769
00:53:04.000 --> 00:53:07.239
<v Speaker 3>doctor Eric Kaplan and you will learn natural, integrative, and

770
00:53:07.280 --> 00:53:11.159
<v Speaker 3>holistic approaches to modern day medical problems such as Alzheimer's,

771
00:53:11.159 --> 00:53:18.920
<v Speaker 3>Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines,

772
00:53:18.960 --> 00:53:23.679
<v Speaker 3>four posture pain, TBI, skin and digestive problems. Doctor Kaplan

773
00:53:23.800 --> 00:53:26.000
<v Speaker 3>is most famous for getting to the root cause of

774
00:53:26.039 --> 00:53:28.960
<v Speaker 3>a wide variety of brain and health conditions, rather than

775
00:53:29.000 --> 00:53:33.079
<v Speaker 3>treating symptoms with traditional medicines and risky surgeries. To contact

776
00:53:33.199 --> 00:53:35.519
<v Speaker 3>doctor Kaplan, you could call his team at two oh

777
00:53:35.559 --> 00:53:38.320
<v Speaker 3>one two six one two one five zero or visit

778
00:53:38.360 --> 00:53:42.639
<v Speaker 3>his website at kaplindc dot com.

779
00:53:42.760 --> 00:53:46.679
<v Speaker 1>The preceding was a paid podcast. iHeartRadio's hosting of this

780
00:53:46.760 --> 00:53:50.599
<v Speaker 1>podcast constitutes neither an endorsement of the products offered or

781
00:53:50.639 --> 00:53:51.960
<v Speaker 1>the ideas expressed.