WEBVTT 1 00:00:00.080 --> 00:00:03.799 The following is a paid podcast. iHeartRadio's hosting of this 2 00:00:03.879 --> 00:00:07.719 podcast constitutes neither an endorsement of the products offered or 3 00:00:07.759 --> 00:00:09.119 the ideas expressed. 4 00:00:09.240 --> 00:00:14.400 Hello, when welcome to boost your brain power. I'm your host, 5 00:00:14.519 --> 00:00:18.920 doctor Eric Kaplan. Today we're going to be talking about 6 00:00:18.920 --> 00:00:26.760 the happiness chemicals and how to halt them without any medication. So, 7 00:00:26.879 --> 00:00:32.320 depression and anxiety are plaguing our society, especially the last 8 00:00:32.439 --> 00:00:37.200 four years since the lockdowns occurred. People when they were 9 00:00:37.359 --> 00:00:40.719 isolated and were not able to socialize and go to 10 00:00:40.799 --> 00:00:43.200 school and go to the gym and church and hang 11 00:00:43.240 --> 00:00:47.200 out with their grandparents and people, their brainings got worse 12 00:00:48.079 --> 00:00:51.920 and some people have not recovered yet. So we want 13 00:00:51.920 --> 00:00:54.359 to come up with ways to rewire your brain to 14 00:00:54.399 --> 00:00:58.119 get your brain strong again, get your brain healthy again. 15 00:00:59.039 --> 00:01:01.840 It can happen. To do the work. It's not going 16 00:01:01.880 --> 00:01:04.799 to happen just in time. You got to take action. 17 00:01:05.159 --> 00:01:09.200 Action is the key to improving your brain function. So 18 00:01:09.280 --> 00:01:14.920 the first step will be to increase dopamine. Dopamine is 19 00:01:14.959 --> 00:01:17.599 what we hear a lot about. You know, when you've 20 00:01:17.640 --> 00:01:21.879 got people who do drugs and drinking and gambling addicts 21 00:01:21.920 --> 00:01:26.159 and sex addicts and people in smoke, cigarettes and vades 22 00:01:26.239 --> 00:01:30.040 and all that stuff. They're trying to get that dopamine 23 00:01:30.200 --> 00:01:33.879 all right, they want that quick, feel good email. It's 24 00:01:33.920 --> 00:01:37.719 the it's that chemical that makes you feel good, right, 25 00:01:37.799 --> 00:01:45.040 But it's also chemical that gets activated with reward and motivation. So, 26 00:01:45.519 --> 00:01:53.680 for example, finishing a task well actually release dopamine. So 27 00:01:53.719 --> 00:01:55.519 if you have a check west, then it says, okay, 28 00:01:56.200 --> 00:02:00.400 clean my closet, clean up the back of my trunk, 29 00:02:01.680 --> 00:02:08.159 you know, fuld my clothes, meal, prep for tomorrow. Just 30 00:02:08.280 --> 00:02:11.280 save a list of four or five things, and you 31 00:02:11.560 --> 00:02:15.759 check all of those things off in an hour or 32 00:02:15.759 --> 00:02:19.479 two and you finish all your tasks. You get a 33 00:02:19.520 --> 00:02:22.919 dopamine hick, Like wow, I put these goals out there, 34 00:02:23.280 --> 00:02:25.719 and I accomplish these goals. They don't have to be big, 35 00:02:25.759 --> 00:02:28.439 doesn't have to be to get married, have a kid, 36 00:02:28.800 --> 00:02:32.319 buy a new house, get a new job. They could 37 00:02:32.319 --> 00:02:37.199 be little, tiny things. But if you if you put 38 00:02:37.280 --> 00:02:40.360 a goal out there and then you finish your task, 39 00:02:41.120 --> 00:02:45.599 that helps to release dopamine. It's a little biochemical hack. 40 00:02:46.560 --> 00:02:48.719 So start making the list and start checking them off. 41 00:02:50.199 --> 00:02:52.879 I have all these lists I've been doing for years, 42 00:02:53.120 --> 00:02:56.680 for twenty years, and most of that stuff's checked off 43 00:02:56.719 --> 00:03:00.479 at this point, but then I add new things. You know, 44 00:03:00.560 --> 00:03:06.919 in the beginning, was my house, Get a car, our kids, 45 00:03:07.560 --> 00:03:10.800 open up an office, open up a second office, and 46 00:03:11.000 --> 00:03:14.960 check check check, check, check check. It'll be simple stuff. 47 00:03:15.680 --> 00:03:18.439 Get a new pair of glasses, get a new bike, 48 00:03:19.360 --> 00:03:22.919 you know, get a lawnmower, just little things. Check it off, 49 00:03:23.000 --> 00:03:26.879 check it off, check it off. Build a fence, get 50 00:03:26.879 --> 00:03:32.520 a fire pit check check. Check everything that I want, right, 51 00:03:33.439 --> 00:03:42.319 that might be all right. Join gym membership check right, 52 00:03:42.400 --> 00:03:47.080 grow a garden check. Build a chicken coop check, get 53 00:03:47.120 --> 00:03:53.879 a trampoline check. You know, whatever makes you happy, right, 54 00:03:53.919 --> 00:03:56.199 but it's got to be stuff that you need to 55 00:03:56.280 --> 00:04:01.919 do for your health and your well being. So you know, 56 00:04:02.039 --> 00:04:05.719 start drinking water every single morning right when you wake up, 57 00:04:06.639 --> 00:04:09.000 all right, So it's got to be a good checklist. 58 00:04:09.039 --> 00:04:11.759 If you can check off five things in the morning, 59 00:04:11.879 --> 00:04:15.319 every single morning, then you get this big dopamine hit 60 00:04:15.439 --> 00:04:18.439 right in the morning, and you're ready to go. You're happy, 61 00:04:18.879 --> 00:04:25.279 you're motivated. Right, it's a live morning checklist. Okay, work out, 62 00:04:25.600 --> 00:04:31.600 drink water, oil, pulling, read some of my book, write 63 00:04:31.639 --> 00:04:34.759 in Mike Gratitude journal. Right, if I check off all 64 00:04:34.800 --> 00:04:38.360 those five things every morning. Yeah, those are the best days. 65 00:04:38.959 --> 00:04:41.319 If I miss and I don't get to check them off, 66 00:04:41.800 --> 00:04:44.680 I don't give as much dopamine. I don't feel as good, 67 00:04:45.199 --> 00:04:49.759 lose some motivation. You got to celebrate those small winds. 68 00:04:51.120 --> 00:04:53.839 If you do all five of your checklists in the morning, 69 00:04:53.959 --> 00:04:58.000 give yourself a reward and don't click. A healthy reward, 70 00:04:59.040 --> 00:05:03.360 but keep yourself reward. Oh I'm gonna, you know, come 71 00:05:03.360 --> 00:05:08.240 home early from work today. That's a good reward. Oh 72 00:05:08.360 --> 00:05:13.399 you know what I'm going to read to cabin in 73 00:05:13.439 --> 00:05:19.279 the woods this weekend. That's a reward. Give yourself a reward, 74 00:05:19.519 --> 00:05:24.079 then you get the dopamine here. Give yourself a healthy reward, 75 00:05:25.480 --> 00:05:29.959 you know, buy yourself a new fit bit, or get 76 00:05:30.000 --> 00:05:34.279 a new gym, membershire, upgrade, whatever it is, you know, 77 00:05:34.519 --> 00:05:41.079 join a new dance class. Celebrate, all right, celebrate it's good. 78 00:05:41.360 --> 00:05:44.399 You get yourself a nice piece of fish or steak, 79 00:05:44.519 --> 00:05:47.959 or a nice meal, something that's healthy. But you don't 80 00:05:48.000 --> 00:05:54.240 always do now. Self care activities will least dopamine. You know, 81 00:05:54.399 --> 00:05:56.920 you want to. When you look good, you feel good. 82 00:05:58.199 --> 00:06:00.360 So make sure you're you know, whatever it is, your 83 00:06:00.360 --> 00:06:03.600 shirt's tucked in properly, or your you know, you gotta 84 00:06:04.000 --> 00:06:06.639 your belts or your pants aren't falling down, and you 85 00:06:06.680 --> 00:06:10.160 don't have any stains on your shirt, and your hair 86 00:06:10.360 --> 00:06:14.199 looks nice and brushed, and you know you don't have 87 00:06:14.360 --> 00:06:18.000 crust in your eyes or scenes in your teeth, that 88 00:06:18.560 --> 00:06:21.720 your shoes aren't all dirty, and your clothes are clean 89 00:06:22.000 --> 00:06:27.160 and they don't smell. You know, self care activities look good, 90 00:06:27.279 --> 00:06:29.439 look the part, and then you look in the mirror 91 00:06:29.439 --> 00:06:31.199 and you feel good. You feel more confident, you get 92 00:06:31.199 --> 00:06:36.240 more motivated. You gotta look good. That makes you feel 93 00:06:36.240 --> 00:06:44.120 better about yourself. Listening to music releases dopamine. Every single 94 00:06:44.120 --> 00:06:46.920 morning over the shower, I listen to music and I sing, 95 00:06:47.079 --> 00:06:52.959 and I scream and I dance. It's fun. Get that 96 00:06:53.279 --> 00:06:56.279 gray morning routine. Get so much dopamine and get you 97 00:06:56.399 --> 00:06:59.800 motivated for the rest of the day listening to music. 98 00:07:00.160 --> 00:07:02.319 Either do it in a shower or do it in 99 00:07:02.399 --> 00:07:08.360 the commute to work. You know, get motivated, get that music, 100 00:07:08.399 --> 00:07:13.199 go and get pomped up. Release that dope. Mean and 101 00:07:13.240 --> 00:07:19.279 then gratitude. Take a gratitude every morning, say it, write it. 102 00:07:19.439 --> 00:07:21.839 Not a patient today, you know, I said, You know 103 00:07:21.879 --> 00:07:23.879 every morning you gotta wake up. You gotta be grateful, grateful. 104 00:07:23.959 --> 00:07:27.360 You can see grateful, and you can hear waitful, and 105 00:07:27.399 --> 00:07:31.240 you can walk waitful when you can poop and pee, 106 00:07:31.399 --> 00:07:35.399 and you could cry and sweat Waitfully, if you can work, 107 00:07:35.480 --> 00:07:38.560 and you know, pay your rent and buy your groceries, 108 00:07:38.959 --> 00:07:42.759 stuff that everyone takes for granted, be grateful and can't 109 00:07:42.800 --> 00:07:47.240 be grateful and anxious at the same time. So every morning, 110 00:07:47.879 --> 00:07:50.199 be grateful, Be grateful. I have a phone, Grateful I 111 00:07:50.240 --> 00:07:54.439 could read a book. Waitful, I could listen to music. Waitful, 112 00:07:54.480 --> 00:07:58.199 I have friends and family. Waitful, I have a paycheck 113 00:07:58.240 --> 00:08:03.360 whenever it is me the simple stuff. But be grateful 114 00:08:03.560 --> 00:08:10.639 or gratitude results in a dopamine release. Right to summarize 115 00:08:10.920 --> 00:08:16.600 finishing the tasks, make that checklist, celebrating the small ways, 116 00:08:16.639 --> 00:08:23.759 reward yourself self care activities, look good, dress up, smell good, 117 00:08:23.839 --> 00:08:32.759 feel good, physical exercise right does that runners high. But 118 00:08:32.799 --> 00:08:39.200 when you exercise, you release dopamine. I said my morning routine. 119 00:08:39.799 --> 00:08:43.039 Exercise every morning, whether it's going an orange theory, going 120 00:08:43.120 --> 00:08:49.440 a retro fitness, taking a walk, run outside, taking a 121 00:08:49.519 --> 00:08:53.320 bike ride, working out with my kids. But every morning, 122 00:08:53.759 --> 00:08:58.639 then do some sort of exercise and get that dopamine release. 123 00:08:59.440 --> 00:09:04.279 Exercise is the easiest and most effective way to increase 124 00:09:04.360 --> 00:09:08.080 dopamine levels. And everybody needs to exercise. I don't care 125 00:09:08.200 --> 00:09:11.679 what your condition is. You got heart disease, you need 126 00:09:11.720 --> 00:09:15.879 to exercise. You got cancer, you need to exercise. You 127 00:09:15.919 --> 00:09:19.840 have diabetes, you need to exercise. You have obesity, you 128 00:09:19.919 --> 00:09:24.320 need to exercise. You have Alzheimer's disease, you need to exercise. 129 00:09:24.360 --> 00:09:27.960 You got depression, you need to exercise. You got anxiety, 130 00:09:29.080 --> 00:09:32.360 you need to exercise. I don't care what it is, stroke, 131 00:09:32.919 --> 00:09:40.679 multiple sclerosis, al lass, headaches, dizzyness. You gotta exercise. Now, 132 00:09:41.120 --> 00:09:45.679 everybody's different on which exercises they need, but you have 133 00:09:45.759 --> 00:09:50.240 to exercise not only for your brain, but your body 134 00:09:50.279 --> 00:09:56.159 as well. And we also said music, all right, listen 135 00:09:56.360 --> 00:10:00.480 to music. So much great music out there, the old 136 00:10:00.559 --> 00:10:03.879 music to bring back some of those memories. Listen to 137 00:10:03.919 --> 00:10:09.080 the you know, motivational music like rocky soundtrack, you know, 138 00:10:09.159 --> 00:10:11.279 listen to the love song if you could dance with 139 00:10:11.320 --> 00:10:14.559 your wife. Listen to all types of music, rock and 140 00:10:14.639 --> 00:10:18.879 roll and start headbanging, right, So you got to listen 141 00:10:18.919 --> 00:10:22.960 to all types of music, all right. And if it's 142 00:10:23.039 --> 00:10:27.200 music that you could sing love that other people enjoy. 143 00:10:27.320 --> 00:10:30.600 You know all the words even better. And then the 144 00:10:30.679 --> 00:10:33.080 last thing for the dopamine is the gratitude. You gotta 145 00:10:33.080 --> 00:10:37.080 get a gratitude journal, very very important. So that is 146 00:10:37.120 --> 00:10:41.320 a happiness chemical called dopamine, which is the reward and 147 00:10:41.399 --> 00:10:45.399 motivational one. So make sure you give yourself lots of rewards. 148 00:10:45.960 --> 00:10:50.360 Check off that list, accomplish your goal, be grateful for 149 00:10:50.519 --> 00:10:54.799 what you have. Your brain is like a muscle. You 150 00:10:55.000 --> 00:10:56.320 use it, you lose it. So if you don't do 151 00:10:56.399 --> 00:10:59.600 these activities, you're not going to release the dopamine. Now, 152 00:10:59.600 --> 00:11:03.240 there is a condition called Parkinson's disease that the results 153 00:11:03.240 --> 00:11:05.799 when you don't have enough dopamine. So if you know 154 00:11:05.919 --> 00:11:10.559 up Parkinson's, this is one way to prevent there. So 155 00:11:10.639 --> 00:11:14.039 you're producing dopamine on your oath. And dopamine not only 156 00:11:14.039 --> 00:11:17.440 helps with your happiness, but it helps with your movement. 157 00:11:18.759 --> 00:11:21.600 They said exercise and is so important. Sitting is the 158 00:11:21.639 --> 00:11:25.879 new smoking. Sitting kills you. And that's what most people 159 00:11:25.919 --> 00:11:30.639 do all day long. They sit at work, they sit 160 00:11:30.720 --> 00:11:34.320 at home, they sit watching TV. They sit at the restaurant, 161 00:11:34.360 --> 00:11:37.200 they sit at the bar, they sit at the movies, 162 00:11:37.279 --> 00:11:40.440 they sit at the play, They sit at dinner, they 163 00:11:40.440 --> 00:11:42.159 sit in the car, they sit on the bus, they 164 00:11:42.200 --> 00:11:48.120 sit on the train. Everything's sitting. So start doing activities 165 00:11:48.159 --> 00:11:51.919 that get off your butt and hopefully get you some 166 00:11:52.120 --> 00:11:56.080 exercise where your art starts beating. And also do weight 167 00:11:56.519 --> 00:12:02.879 resistant exercise as well. That's padderall exercise and aerobic exercise 168 00:12:03.399 --> 00:12:06.720 to get your dopamine hit so you can function better, 169 00:12:07.279 --> 00:12:11.960 feel better, and live a better life. This is doctor 170 00:12:12.120 --> 00:12:15.679 Eric Caplan. You're listening to boost your brain power more 171 00:12:15.799 --> 00:12:17.600 when we come back from the break. 172 00:12:18.600 --> 00:12:27.559 If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches, 173 00:12:27.639 --> 00:12:30.919 brain fog, weight loss, or simply want to maximize your 174 00:12:31.000 --> 00:12:34.480 human potential and prevent future diseases, that this is the 175 00:12:34.600 --> 00:12:37.879 show for you. Don't mis boost your brain power with 176 00:12:38.039 --> 00:12:41.279 doctor Eric Kaplan and you will learn natural, integrative, and 177 00:12:41.320 --> 00:12:45.200 holistic approaches to modern day medical problems such as Alzheimer's, 178 00:12:45.240 --> 00:12:52.960 Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines, 179 00:12:53.039 --> 00:12:57.759 four posture pain, TBI, skin and digestive problems. Doctor Kaplan 180 00:12:57.840 --> 00:13:00.080 is most famous for getting to the root cause of 181 00:13:00.159 --> 00:13:03.000 a wide variety of brain and health conditions, rather than 182 00:13:03.080 --> 00:13:07.120 treating symptoms with traditional medicines and risky surgeries. To contact 183 00:13:07.120 --> 00:13:09.440 the doctor Kaplin, you can call his team at two 184 00:13:09.440 --> 00:13:12.000 O one two six one two one five zero or 185 00:13:12.120 --> 00:13:17.080 visit his website at kaplindc dot com. 186 00:13:17.240 --> 00:13:21.840 Function better, feel better and live a better life. This 187 00:13:22.159 --> 00:13:26.279 is doctor Eric Kaplan, and you're listening to boost your 188 00:13:26.320 --> 00:13:30.960 brain power. We're going to be talking about the happiness 189 00:13:31.440 --> 00:13:37.759 chemicals and how to hack them. That one happiness chemical 190 00:13:38.080 --> 00:13:43.759 is called oxytosic and that is the love and contentment 191 00:13:44.080 --> 00:13:52.759 formone oxytocin. So this gets stimulating by having healthy relationships. 192 00:13:53.440 --> 00:13:55.919 All right, we need to have better relationships. So do 193 00:13:56.000 --> 00:13:59.720 what you gotta do to improve your relationships with your parents. 194 00:14:00.159 --> 00:14:03.720 And a lot of people have struggles with their relationships 195 00:14:03.720 --> 00:14:08.720 and your parents. And the best advice I ever heard is, 196 00:14:08.840 --> 00:14:11.200 let's say you're worried about your mom or some day, 197 00:14:11.960 --> 00:14:15.639 the best advice I ever heard is that your mom 198 00:14:16.120 --> 00:14:21.399 is who your mom is. Because your mom is who 199 00:14:21.440 --> 00:14:27.679 your mom is. So what does that mean is that 200 00:14:27.879 --> 00:14:32.639 your mom is who she is. She's not challenging. She's 201 00:14:32.799 --> 00:14:36.679 been that way for so many years, and you think, 202 00:14:36.799 --> 00:14:40.679 all of a sudden that as you get older and 203 00:14:40.799 --> 00:14:43.840 you mature, that she's going to all of a sudden change. No, 204 00:14:44.639 --> 00:14:47.799 that's never going to happen, and don't expect it to happen, 205 00:14:48.039 --> 00:14:52.480 and don't try and change her. You can help, you 206 00:14:52.480 --> 00:14:57.559 could give advice, but don't expect her to change. Your 207 00:14:57.600 --> 00:15:01.399 mom is who your mom is, because your mom is 208 00:15:01.440 --> 00:15:02.639 whom your mom is. 209 00:15:04.519 --> 00:15:05.080 That's it. 210 00:15:05.320 --> 00:15:08.720 You have to accept people for who they are. In 211 00:15:08.799 --> 00:15:14.159 their minds, they're doing the right thing. In their minds. 212 00:15:14.200 --> 00:15:17.799 They're trying to be helpful or protect you. In your 213 00:15:17.840 --> 00:15:21.200 mind you might think they're trying to hurt you, all right, 214 00:15:21.639 --> 00:15:25.799 but in their minds that's the proper way to act. 215 00:15:26.080 --> 00:15:29.639 And they're not going to change. So you love them 216 00:15:30.080 --> 00:15:34.000 for the keep parts of them right. So love them 217 00:15:34.440 --> 00:15:37.000 for how they take care of you, and they're loving nature, 218 00:15:37.240 --> 00:15:40.480 and you know how they are nice to your spouse 219 00:15:40.639 --> 00:15:42.679 and whatever it is, and they he'll take care of 220 00:15:42.720 --> 00:15:47.159 your kids, you know. Love them for the good things 221 00:15:47.399 --> 00:15:54.159 that they do. Thank them, call them, text them, write 222 00:15:54.200 --> 00:16:01.519 a letter, send a card. There's nothing better than a card. Everybody, uh, 223 00:16:01.679 --> 00:16:05.399 you know forgets the text messages forgets the prone messages. 224 00:16:06.240 --> 00:16:10.200 But a card is something that gets instilled in people's 225 00:16:10.240 --> 00:16:13.879 heads there, So do something special, you know, and to 226 00:16:13.960 --> 00:16:18.279 build healthy relations don't buy stuff expecting that to approve 227 00:16:18.320 --> 00:16:24.000 your relations but do stop, got it, don't buy stuff, 228 00:16:24.399 --> 00:16:30.039 do stop whatever it is. Go to a concert right. 229 00:16:30.120 --> 00:16:34.720 That way you get to listen to music, release your 230 00:16:34.759 --> 00:16:39.480 dopamine and build your healthy relationship and get your oxytocin 231 00:16:39.840 --> 00:16:45.799 to appy thes chemicals at once. Build healthy relationships with 232 00:16:46.000 --> 00:16:53.399 your kids, right, Build good relationships with your coworkers. While 233 00:16:53.440 --> 00:16:57.360 you're with your coworkers usually more than your family. A 234 00:16:57.399 --> 00:17:00.559 lot of the family time is spent sleeping, so when 235 00:17:00.600 --> 00:17:02.759 you put the hours together, it's actually a lot of 236 00:17:02.759 --> 00:17:07.240 the time is more at work. So you gotta have 237 00:17:07.319 --> 00:17:11.920 good relations Be the one that looks out and helps 238 00:17:11.960 --> 00:17:16.559 other people, all right, and you know, ask people what 239 00:17:16.720 --> 00:17:24.079 gets them going, and be helpful and contributive and you 240 00:17:24.160 --> 00:17:27.920 know nice and I don't care if there mean to you. 241 00:17:27.920 --> 00:17:32.680 You be the nice person. Right. Your co worker is 242 00:17:32.720 --> 00:17:35.079 who your co worker is, because your co worker is 243 00:17:35.119 --> 00:17:38.279 who your co worker is. So maybe spend more time 244 00:17:38.279 --> 00:17:41.519 with people that have better relationships with you. But always 245 00:17:42.160 --> 00:17:46.200 be considerate and nice and joyful and happy. You know, 246 00:17:46.359 --> 00:17:48.359 you want to bring the joy to work. You want 247 00:17:48.400 --> 00:17:52.880 to bring the happiness, bring the love, because that is contagious. 248 00:17:54.119 --> 00:17:57.640 Everybody wants that hit of oxytocin. But you got good 249 00:17:57.720 --> 00:18:03.480 healthy relationships at home with your family, with your friends, 250 00:18:03.799 --> 00:18:10.519 with your coworkers, good healthy relationships. Pay attention to the 251 00:18:10.559 --> 00:18:16.359 little details, right you know, and up your coworker was 252 00:18:16.400 --> 00:18:18.119 just talking about, Oh, I read this article in the 253 00:18:18.160 --> 00:18:21.920 Wall Street Journal this morning. No one day surprised them 254 00:18:21.960 --> 00:18:26.279 with the Wall Street Journal at work? They say, oh, 255 00:18:26.359 --> 00:18:32.680 I love this little snack place down the street. You 256 00:18:32.720 --> 00:18:35.079 know where I love this little meal. I get there 257 00:18:35.119 --> 00:18:37.359 and I one day, you're surprise them with that little 258 00:18:37.400 --> 00:18:42.000 meal that they love. Look for ways to make people 259 00:18:42.079 --> 00:18:50.960 happy and healthy. That's building healthy relationships. You know, communication 260 00:18:51.200 --> 00:18:55.000 is key for healthy relationships. You got to communicate. People 261 00:18:55.000 --> 00:18:57.759 don't talk to each other anymore, and they expect each 262 00:18:57.799 --> 00:19:02.039 other to read their minds. Just tell it how it is. 263 00:19:03.279 --> 00:19:06.839 Something makes you happy. Let people know. People want to 264 00:19:06.839 --> 00:19:09.920 make you happy, but they can't read your mind. Let 265 00:19:10.000 --> 00:19:13.960 them know. Don't expect them to know it makes you happy. 266 00:19:14.279 --> 00:19:18.960 You let them know, and then maybe they'll do it 267 00:19:19.000 --> 00:19:25.480 for you one day. This is for oxytocin. Hugging your 268 00:19:25.559 --> 00:19:30.880 family members. That to get a real hit of oxytocin, 269 00:19:31.279 --> 00:19:36.079 you've got to hug for twenty seconds straight, or you 270 00:19:36.200 --> 00:19:42.200 have to kiss for six seconds straight. So I do 271 00:19:42.240 --> 00:19:45.000 this with my wife and she notices the difference. Why 272 00:19:45.039 --> 00:19:48.400 if she tries to do it, you know, goodbye in 273 00:19:48.440 --> 00:19:51.160 the morning with just a quick kiss, Nope, I call 274 00:19:51.200 --> 00:19:54.400 it back and says six seconds, and then we do 275 00:19:54.480 --> 00:19:57.960 six seconds and then she goes, Wow, that works and 276 00:19:58.119 --> 00:20:01.640 she feels safe, she feels pretty. Did I feel love, 277 00:20:01.720 --> 00:20:06.079 I feel respected. Everybody's happy. So we start our morning 278 00:20:06.160 --> 00:20:11.519 with a sixth second kiss. Or with my kids, I 279 00:20:11.559 --> 00:20:15.480 do a twenty second hug. You know, it's more confident 280 00:20:15.519 --> 00:20:20.720 they have in school after that twenty second hug that 281 00:20:20.880 --> 00:20:25.079 releases oxytocin. So you need a six second kiss or 282 00:20:25.079 --> 00:20:29.680 a twenty second hug. Right to do it with your spouse, 283 00:20:30.400 --> 00:20:34.279 your family, right, not some random person in the street. 284 00:20:34.319 --> 00:20:37.799 You might get a little trouble, but hopefully you have 285 00:20:37.839 --> 00:20:42.839 someone closed, whether it's a friend, brother, a sister, or 286 00:20:42.880 --> 00:20:46.039 a girlfriend or a spouse or a boyfriend, whoever it is, 287 00:20:47.640 --> 00:20:52.440 child hair and the grandparent hopefully there's someone close by 288 00:20:53.680 --> 00:20:56.440 where every day you can at least get in one 289 00:20:56.759 --> 00:21:03.720 twenty second hug from somebody or one sick second kiss 290 00:21:04.319 --> 00:21:09.519 that will release oxytocin, that will make you more happy 291 00:21:10.200 --> 00:21:13.440 than you've ever been in your life. Someone to join, 292 00:21:13.559 --> 00:21:16.880 because guess what, it's a symbiotic relationship. You get the 293 00:21:16.880 --> 00:21:19.119 benefit of the twenty second hug, and they get the 294 00:21:19.119 --> 00:21:23.599 benefit of the twenty second hug. All right, And if 295 00:21:23.640 --> 00:21:28.079 you have to get a dog, get a cat, all right. 296 00:21:29.079 --> 00:21:33.480 But the dog is also a way to release oxytosum. 297 00:21:34.519 --> 00:21:38.160 When COVID happened, and my kid came home one day 298 00:21:38.240 --> 00:21:40.720 and said, Daddy, Daddy, they will let us even play 299 00:21:40.759 --> 00:21:45.359 tag in school, So that's not good. We need touch, 300 00:21:46.000 --> 00:21:51.759 We need hugs and kisses, holding hands. Holding hands activates 301 00:21:51.839 --> 00:21:59.000 oxytocinm Hold your spouse's hand, hold your significant other's hand, 302 00:21:59.119 --> 00:22:04.359 hold anyone hand, your friend, your grandparents, you're in, your uncle, 303 00:22:04.440 --> 00:22:09.920 your cousin, hold somebody's hand. Hey, there's so many ways. 304 00:22:10.319 --> 00:22:15.960 The six second kiss, the twenty second hug, the one 305 00:22:16.079 --> 00:22:22.000 minute of handholding, and you can do it, but you 306 00:22:22.119 --> 00:22:26.160 gotta be around people. That's why it's the love and 307 00:22:26.200 --> 00:22:31.000 the contentment hormone, and you have to be around people. 308 00:22:31.039 --> 00:22:36.400 You have to touch to socialized. Hey, if you can't 309 00:22:36.400 --> 00:22:39.599 find people, we said, get a pet, Play with your dog, 310 00:22:40.000 --> 00:22:43.440 cuddle with your dog, Hug your dog. It's your dog. 311 00:22:43.759 --> 00:22:48.400 Get a cat, all right, there's no excuse. There's plenty 312 00:22:48.440 --> 00:22:50.720 of dogs that need to be rescued. If you say, oh, 313 00:22:50.720 --> 00:22:56.200 I can't afford it. And then the last way to 314 00:22:56.240 --> 00:23:00.559 help release oxy toes head the love and contendent hormone 315 00:23:00.599 --> 00:23:08.599 in a natural way is helping others. Volunteering charity could 316 00:23:08.640 --> 00:23:12.200 just be opening a door, helping an old lady cross 317 00:23:12.319 --> 00:23:18.839 the road, helping someone who's short put their luggage on 318 00:23:19.039 --> 00:23:23.720 the airplane in the up compartment. Doesn't have to be big. 319 00:23:25.640 --> 00:23:29.599 You know, pay for the person's tea that's behind you. 320 00:23:31.079 --> 00:23:34.559 It doesn't have to be big, but help others do 321 00:23:34.759 --> 00:23:41.200 good things. Be the person that waves the person in 322 00:23:41.200 --> 00:23:46.599 in the car, not the person that cuts somebody off, right. 323 00:23:46.839 --> 00:23:50.640 Be the person that holds the door open, not the 324 00:23:50.680 --> 00:23:54.079 one that goes in first. It'll be the one that 325 00:23:55.640 --> 00:23:57.240 gets up and they say, oh, can you give me 326 00:23:57.240 --> 00:24:00.759 a glass of water? I'll get it. You'll be the 327 00:24:00.839 --> 00:24:04.440 one that helps. Yes, it's great to volunteer at the 328 00:24:04.440 --> 00:24:08.559 food kitchen, and help the homeless and build houses for 329 00:24:08.640 --> 00:24:13.720 those in need. Those things are all great, but don't 330 00:24:13.759 --> 00:24:16.319 think you have to do that every single day to 331 00:24:16.359 --> 00:24:19.160 get oxytocin release. You just have to do little things 332 00:24:19.599 --> 00:24:23.240 to help each other. You know. Luckily, I'm a doctor, 333 00:24:23.240 --> 00:24:25.279 so I get to help people every day. I'm a husband, 334 00:24:25.279 --> 00:24:26.960 so I could help my wife every day. And I'm 335 00:24:27.000 --> 00:24:30.039 a father, could help my kids every day. I'm a son, 336 00:24:30.119 --> 00:24:32.200 I could help my parents every day. I'm a brother 337 00:24:32.359 --> 00:24:36.759 out my brothers every day. And when you do that, 338 00:24:36.839 --> 00:24:41.000 you release oxytocin so that you function better, feel better, 339 00:24:41.200 --> 00:24:45.559 and live a better life. This is doctor Eric Kaplan. 340 00:24:46.000 --> 00:24:49.240 You're listening to boost your brain hour more when we 341 00:24:49.359 --> 00:24:50.920 come back from the break. 342 00:24:52.799 --> 00:24:56.319 Don't miss boost your brain power with doctor Eric Kamplin 343 00:24:56.559 --> 00:24:59.480 every Saturday from two pm to three pm to learn 344 00:24:59.519 --> 00:25:03.039 the secret of how to optimize your brain function. You 345 00:25:03.079 --> 00:25:09.640 can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism 346 00:25:09.759 --> 00:25:13.440 and strength by following the science and research that doctor 347 00:25:13.519 --> 00:25:16.680 Caplan will be sharing with his audience. Join the adventure 348 00:25:16.720 --> 00:25:19.640 of discovering how to help the brain and body in 349 00:25:19.680 --> 00:25:22.480 a natural way while having fun at the same time, 350 00:25:22.799 --> 00:25:25.480 listen to boost your brain power. If you want to 351 00:25:25.599 --> 00:25:29.240 function better, feel better, and enjoy the quality of life 352 00:25:29.440 --> 00:25:32.279 you deserve called two oh one two six ' one 353 00:25:32.519 --> 00:25:37.279 two one five zero, or email info at kaplanbrainanbody dot 354 00:25:37.319 --> 00:25:40.400 com if you're interested in a free ten minute consultation 355 00:25:40.599 --> 00:25:45.160 with doctor Caplan, or visit kaplandc dot com for more information. 356 00:25:47.799 --> 00:25:53.039 Function better, feel better, and live a better life. This 357 00:25:53.480 --> 00:25:57.319 is doctor Eric Kaplan, and you're listening to boost your 358 00:25:57.359 --> 00:26:03.279 brain power. We're talking that the happiness chemicals and how 359 00:26:03.359 --> 00:26:08.880 to hack them. Another happiness chemical that a lot of 360 00:26:08.880 --> 00:26:13.640 people hear about is called serotonin, and that's what a 361 00:26:13.640 --> 00:26:19.599 lot of these antidepressings and anti anxiety pills try and 362 00:26:19.759 --> 00:26:27.799 work on. These SSRIs. So these types of medications are 363 00:26:27.920 --> 00:26:35.599 trying to kind of chemically hack this happiness into your brain. 364 00:26:36.119 --> 00:26:39.920 When we want to naturally do it, because serotonin is 365 00:26:39.960 --> 00:26:44.640 the mood stabilizer, So if we can naturally stabilize the mood, 366 00:26:45.240 --> 00:26:49.880 we won't have the side effects of some of these medications. Now, 367 00:26:49.920 --> 00:26:56.160 how can you naturally increase your serotonin levels? Well, a 368 00:26:56.200 --> 00:27:00.319 lot of people heard about this stuff like such as medication. 369 00:27:01.960 --> 00:27:04.559 Now a lot of my patients complain that they can't 370 00:27:04.720 --> 00:27:08.119 meditate because they can't shut their minds off. So what 371 00:27:08.160 --> 00:27:14.559 you want to do is the relax technique, and it 372 00:27:14.640 --> 00:27:17.799 takes thirty seconds to start off with, and you pick 373 00:27:18.000 --> 00:27:20.880 thirty spots in your body that you want to relax. 374 00:27:21.279 --> 00:27:23.480 So you start with the top of your head and 375 00:27:23.559 --> 00:27:25.799 you say relax, and you relax all the muscles at 376 00:27:25.799 --> 00:27:28.079 the top of your head. Then you go to your 377 00:27:28.160 --> 00:27:32.160 forehead and you say relax, and you relax the forehead muscles. 378 00:27:32.640 --> 00:27:35.160 Then you go to your temples the side of your head, 379 00:27:35.200 --> 00:27:38.200 and say relax and relax those muscles. Then you go 380 00:27:38.240 --> 00:27:43.920 to your eyebrows, relax your eye lids, relax, your jaw, 381 00:27:44.400 --> 00:27:50.920 relax your cheek, relax your mouth, relax your chin, relax 382 00:27:51.039 --> 00:27:54.720 your neck, relax, your shoulder relax, and you go all 383 00:27:54.759 --> 00:27:59.400 the way from the top to the bottom, picking thirty spots. 384 00:27:59.400 --> 00:28:03.599 It just takes thirty seconds and just try and relax 385 00:28:03.960 --> 00:28:06.720 each of those muscles that you're thinking about. And you're 386 00:28:06.720 --> 00:28:08.440 doing this all in your head. You're not saying it 387 00:28:08.480 --> 00:28:12.759 out loud. Go to your chest, relax, Go to your stomach, relax, 388 00:28:12.880 --> 00:28:17.079 Go to your hips, relax, your thighs, relax your knees, relax. 389 00:28:17.519 --> 00:28:21.839 They just pick thirty spots top to bottom, one second 390 00:28:21.920 --> 00:28:24.720 spot and you just say relax in your head every 391 00:28:24.799 --> 00:28:30.279 single second, and you relax your whole body. And then 392 00:28:30.319 --> 00:28:31.839 you do that for a week, and guess what. The 393 00:28:31.880 --> 00:28:35.599 next week you go up to sixty seconds, so you 394 00:28:35.599 --> 00:28:39.039 do a whole minute, and a week after that you 395 00:28:39.079 --> 00:28:41.599 do two minutes, and a week after that you do 396 00:28:41.680 --> 00:28:46.160 four minutes, and then within a few months you're gonna 397 00:28:46.160 --> 00:28:48.519 be up to you know whatever it is, at half 398 00:28:48.519 --> 00:28:50.000 an hour, and then you can do a half hour, 399 00:28:50.200 --> 00:28:54.680 but start with the thirty seconds. Okay, that's the relaxed 400 00:28:55.119 --> 00:29:00.680 meditation technique to release serotonin, which is the mood's abilizer. 401 00:29:00.920 --> 00:29:04.119