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Speaker 2: Hello, when welcome to boost your brain power. I'm your host,
Speaker 2: doctor Eric Kaplan. Today we're going to be talking about
Speaker 2: the happiness chemicals and how to halt them without any medication. So,
Speaker 2: depression and anxiety are plaguing our society, especially the last
Speaker 2: four years since the lockdowns occurred. People when they were
Speaker 2: isolated and were not able to socialize and go to
Speaker 2: school and go to the gym and church and hang
Speaker 2: out with their grandparents and people, their brainings got worse
Speaker 2: and some people have not recovered yet. So we want
Speaker 2: to come up with ways to rewire your brain to
Speaker 2: get your brain strong again, get your brain healthy again.
Speaker 2: It can happen. To do the work. It's not going
Speaker 2: to happen just in time. You got to take action.
Speaker 2: Action is the key to improving your brain function. So
Speaker 2: the first step will be to increase dopamine. Dopamine is
Speaker 2: what we hear a lot about. You know, when you've
Speaker 2: got people who do drugs and drinking and gambling addicts
Speaker 2: and sex addicts and people in smoke, cigarettes and vades
Speaker 2: and all that stuff. They're trying to get that dopamine
Speaker 2: all right, they want that quick, feel good email. It's
Speaker 2: the it's that chemical that makes you feel good, right,
Speaker 2: But it's also chemical that gets activated with reward and motivation. So,
Speaker 2: for example, finishing a task well actually release dopamine. So
Speaker 2: if you have a check west, then it says, okay,
Speaker 2: clean my closet, clean up the back of my trunk,
Speaker 2: you know, fuld my clothes, meal, prep for tomorrow. Just
Speaker 2: save a list of four or five things, and you
Speaker 2: check all of those things off in an hour or
Speaker 2: two and you finish all your tasks. You get a
Speaker 2: dopamine hick, Like wow, I put these goals out there,
Speaker 2: and I accomplish these goals. They don't have to be big,
Speaker 2: doesn't have to be to get married, have a kid,
Speaker 2: buy a new house, get a new job. They could
Speaker 2: be little, tiny things. But if you if you put
Speaker 2: a goal out there and then you finish your task,
Speaker 2: that helps to release dopamine. It's a little biochemical hack.
Speaker 2: So start making the list and start checking them off.
Speaker 2: I have all these lists I've been doing for years,
Speaker 2: for twenty years, and most of that stuff's checked off
Speaker 2: at this point, but then I add new things. You know,
Speaker 2: in the beginning, was my house, Get a car, our kids,
Speaker 2: open up an office, open up a second office, and
Speaker 2: check check check, check, check check. It'll be simple stuff.
Speaker 2: Get a new pair of glasses, get a new bike,
Speaker 2: you know, get a lawnmower, just little things. Check it off,
Speaker 2: check it off, check it off. Build a fence, get
Speaker 2: a fire pit check check. Check everything that I want, right,
Speaker 2: that might be all right. Join gym membership check right,
Speaker 2: grow a garden check. Build a chicken coop check, get
Speaker 2: a trampoline check. You know, whatever makes you happy, right,
Speaker 2: but it's got to be stuff that you need to
Speaker 2: do for your health and your well being. So you know,
Speaker 2: start drinking water every single morning right when you wake up,
Speaker 2: all right, So it's got to be a good checklist.
Speaker 2: If you can check off five things in the morning,
Speaker 2: every single morning, then you get this big dopamine hit
Speaker 2: right in the morning, and you're ready to go. You're happy,
Speaker 2: you're motivated. Right, it's a live morning checklist. Okay, work out,
Speaker 2: drink water, oil, pulling, read some of my book, write
Speaker 2: in Mike Gratitude journal. Right, if I check off all
Speaker 2: those five things every morning. Yeah, those are the best days.
Speaker 2: If I miss and I don't get to check them off,
Speaker 2: I don't give as much dopamine. I don't feel as good,
Speaker 2: lose some motivation. You got to celebrate those small winds.
Speaker 2: If you do all five of your checklists in the morning,
Speaker 2: give yourself a reward and don't click. A healthy reward,
Speaker 2: but keep yourself reward. Oh I'm gonna, you know, come
Speaker 2: home early from work today. That's a good reward. Oh
Speaker 2: you know what I'm going to read to cabin in
Speaker 2: the woods this weekend. That's a reward. Give yourself a reward,
Speaker 2: then you get the dopamine here. Give yourself a healthy reward,
Speaker 2: you know, buy yourself a new fit bit, or get
Speaker 2: a new gym, membershire, upgrade, whatever it is, you know,
Speaker 2: join a new dance class. Celebrate, all right, celebrate it's good.
Speaker 2: You get yourself a nice piece of fish or steak,
Speaker 2: or a nice meal, something that's healthy. But you don't
Speaker 2: always do now. Self care activities will least dopamine. You know,
Speaker 2: you want to. When you look good, you feel good.
Speaker 2: So make sure you're you know, whatever it is, your
Speaker 2: shirt's tucked in properly, or your you know, you gotta
Speaker 2: your belts or your pants aren't falling down, and you
Speaker 2: don't have any stains on your shirt, and your hair
Speaker 2: looks nice and brushed, and you know you don't have
Speaker 2: crust in your eyes or scenes in your teeth, that
Speaker 2: your shoes aren't all dirty, and your clothes are clean
Speaker 2: and they don't smell. You know, self care activities look good,
Speaker 2: look the part, and then you look in the mirror
Speaker 2: and you feel good. You feel more confident, you get
Speaker 2: more motivated. You gotta look good. That makes you feel
Speaker 2: better about yourself. Listening to music releases dopamine. Every single
Speaker 2: morning over the shower, I listen to music and I sing,
Speaker 2: and I scream and I dance. It's fun. Get that
Speaker 2: gray morning routine. Get so much dopamine and get you
Speaker 2: motivated for the rest of the day listening to music.
Speaker 2: Either do it in a shower or do it in
Speaker 2: the commute to work. You know, get motivated, get that music,
Speaker 2: go and get pomped up. Release that dope. Mean and
Speaker 2: then gratitude. Take a gratitude every morning, say it, write it.
Speaker 2: Not a patient today, you know, I said, You know
Speaker 2: every morning you gotta wake up. You gotta be grateful, grateful.
Speaker 2: You can see grateful, and you can hear waitful, and
Speaker 2: you can walk waitful when you can poop and pee,
Speaker 2: and you could cry and sweat Waitfully, if you can work,
Speaker 2: and you know, pay your rent and buy your groceries,
Speaker 2: stuff that everyone takes for granted, be grateful and can't
Speaker 2: be grateful and anxious at the same time. So every morning,
Speaker 2: be grateful, Be grateful. I have a phone, Grateful I
Speaker 2: could read a book. Waitful, I could listen to music. Waitful,
Speaker 2: I have friends and family. Waitful, I have a paycheck
Speaker 2: whenever it is me the simple stuff. But be grateful
Speaker 2: or gratitude results in a dopamine release. Right to summarize
Speaker 2: finishing the tasks, make that checklist, celebrating the small ways,
Speaker 2: reward yourself self care activities, look good, dress up, smell good,
Speaker 2: feel good, physical exercise right does that runners high. But
Speaker 2: when you exercise, you release dopamine. I said my morning routine.
Speaker 2: Exercise every morning, whether it's going an orange theory, going
Speaker 2: a retro fitness, taking a walk, run outside, taking a
Speaker 2: bike ride, working out with my kids. But every morning,
Speaker 2: then do some sort of exercise and get that dopamine release.
Speaker 2: Exercise is the easiest and most effective way to increase
Speaker 2: dopamine levels. And everybody needs to exercise. I don't care
Speaker 2: what your condition is. You got heart disease, you need
Speaker 2: to exercise. You got cancer, you need to exercise. You
Speaker 2: have diabetes, you need to exercise. You have obesity, you
Speaker 2: need to exercise. You have Alzheimer's disease, you need to exercise.
Speaker 2: You got depression, you need to exercise. You got anxiety,
Speaker 2: you need to exercise. I don't care what it is, stroke,
Speaker 2: multiple sclerosis, al lass, headaches, dizzyness. You gotta exercise. Now,
Speaker 2: everybody's different on which exercises they need, but you have
Speaker 2: to exercise not only for your brain, but your body
Speaker 2: as well. And we also said music, all right, listen
Speaker 2: to music. So much great music out there, the old
Speaker 2: music to bring back some of those memories. Listen to
Speaker 2: the you know, motivational music like rocky soundtrack, you know,
Speaker 2: listen to the love song if you could dance with
Speaker 2: your wife. Listen to all types of music, rock and
Speaker 2: roll and start headbanging, right, So you got to listen
Speaker 2: to all types of music, all right. And if it's
Speaker 2: music that you could sing love that other people enjoy.
Speaker 2: You know all the words even better. And then the
Speaker 2: last thing for the dopamine is the gratitude. You gotta
Speaker 2: get a gratitude journal, very very important. So that is
Speaker 2: a happiness chemical called dopamine, which is the reward and
Speaker 2: motivational one. So make sure you give yourself lots of rewards.
Speaker 2: Check off that list, accomplish your goal, be grateful for
Speaker 2: what you have. Your brain is like a muscle. You
Speaker 2: use it, you lose it. So if you don't do
Speaker 2: these activities, you're not going to release the dopamine. Now,
Speaker 2: there is a condition called Parkinson's disease that the results
Speaker 2: when you don't have enough dopamine. So if you know
Speaker 2: up Parkinson's, this is one way to prevent there. So
Speaker 2: you're producing dopamine on your oath. And dopamine not only
Speaker 2: helps with your happiness, but it helps with your movement.
Speaker 2: They said exercise and is so important. Sitting is the
Speaker 2: new smoking. Sitting kills you. And that's what most people
Speaker 2: do all day long. They sit at work, they sit
Speaker 2: at home, they sit watching TV. They sit at the restaurant,
Speaker 2: they sit at the bar, they sit at the movies,
Speaker 2: they sit at the play, They sit at dinner, they
Speaker 2: sit in the car, they sit on the bus, they
Speaker 2: sit on the train. Everything's sitting. So start doing activities
Speaker 2: that get off your butt and hopefully get you some
Speaker 2: exercise where your art starts beating. And also do weight
Speaker 2: resistant exercise as well. That's padderall exercise and aerobic exercise
Speaker 2: to get your dopamine hit so you can function better,
Speaker 2: feel better, and live a better life. This is doctor
Speaker 2: Eric Caplan. You're listening to boost your brain power more
Speaker 2: when we come back from the break.
Speaker 3: If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches,
Speaker 3: brain fog, weight loss, or simply want to maximize your
Speaker 3: human potential and prevent future diseases, that this is the
Speaker 3: show for you. Don't mis boost your brain power with
Speaker 3: doctor Eric Kaplan and you will learn natural, integrative, and
Speaker 3: holistic approaches to modern day medical problems such as Alzheimer's,
Speaker 3: Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines,
Speaker 3: four posture pain, TBI, skin and digestive problems. Doctor Kaplan
Speaker 3: is most famous for getting to the root cause of
Speaker 3: a wide variety of brain and health conditions, rather than
Speaker 3: treating symptoms with traditional medicines and risky surgeries. To contact
Speaker 3: the doctor Kaplin, you can call his team at two
Speaker 3: O one two six one two one five zero or
Speaker 3: visit his website at kaplindc dot com.
Speaker 2: Function better, feel better and live a better life. This
Speaker 2: is doctor Eric Kaplan, and you're listening to boost your
Speaker 2: brain power. We're going to be talking about the happiness
Speaker 2: chemicals and how to hack them. That one happiness chemical
Speaker 2: is called oxytosic and that is the love and contentment
Speaker 2: formone oxytocin. So this gets stimulating by having healthy relationships.
Speaker 2: All right, we need to have better relationships. So do
Speaker 2: what you gotta do to improve your relationships with your parents.
Speaker 2: And a lot of people have struggles with their relationships
Speaker 2: and your parents. And the best advice I ever heard is,
Speaker 2: let's say you're worried about your mom or some day,
Speaker 2: the best advice I ever heard is that your mom
Speaker 2: is who your mom is. Because your mom is who
Speaker 2: your mom is. So what does that mean is that
Speaker 2: your mom is who she is. She's not challenging. She's
Speaker 2: been that way for so many years, and you think,
Speaker 2: all of a sudden that as you get older and
Speaker 2: you mature, that she's going to all of a sudden change. No,
Speaker 2: that's never going to happen, and don't expect it to happen,
Speaker 2: and don't try and change her. You can help, you
Speaker 2: could give advice, but don't expect her to change. Your
Speaker 2: mom is who your mom is, because your mom is
Speaker 2: whom your mom is.
Speaker 3: That's it.
Speaker 2: You have to accept people for who they are. In
Speaker 2: their minds, they're doing the right thing. In their minds.
Speaker 2: They're trying to be helpful or protect you. In your
Speaker 2: mind you might think they're trying to hurt you, all right,
Speaker 2: but in their minds that's the proper way to act.
Speaker 2: And they're not going to change. So you love them
Speaker 2: for the keep parts of them right. So love them
Speaker 2: for how they take care of you, and they're loving nature,
Speaker 2: and you know how they are nice to your spouse
Speaker 2: and whatever it is, and they he'll take care of
Speaker 2: your kids, you know. Love them for the good things
Speaker 2: that they do. Thank them, call them, text them, write
Speaker 2: a letter, send a card. There's nothing better than a card. Everybody, uh,
Speaker 2: you know forgets the text messages forgets the prone messages.
Speaker 2: But a card is something that gets instilled in people's
Speaker 2: heads there, So do something special, you know, and to
Speaker 2: build healthy relations don't buy stuff expecting that to approve
Speaker 2: your relations but do stop, got it, don't buy stuff,
Speaker 2: do stop whatever it is. Go to a concert right.
Speaker 2: That way you get to listen to music, release your
Speaker 2: dopamine and build your healthy relationship and get your oxytocin
Speaker 2: to appy thes chemicals at once. Build healthy relationships with
Speaker 2: your kids, right, Build good relationships with your coworkers. While
Speaker 2: you're with your coworkers usually more than your family. A
Speaker 2: lot of the family time is spent sleeping, so when
Speaker 2: you put the hours together, it's actually a lot of
Speaker 2: the time is more at work. So you gotta have
Speaker 2: good relations Be the one that looks out and helps
Speaker 2: other people, all right, and you know, ask people what
Speaker 2: gets them going, and be helpful and contributive and you
Speaker 2: know nice and I don't care if there mean to you.
Speaker 2: You be the nice person. Right. Your co worker is
Speaker 2: who your co worker is, because your co worker is
Speaker 2: who your co worker is. So maybe spend more time
Speaker 2: with people that have better relationships with you. But always
Speaker 2: be considerate and nice and joyful and happy. You know,
Speaker 2: you want to bring the joy to work. You want
Speaker 2: to bring the happiness, bring the love, because that is contagious.
Speaker 2: Everybody wants that hit of oxytocin. But you got good
Speaker 2: healthy relationships at home with your family, with your friends,
Speaker 2: with your coworkers, good healthy relationships. Pay attention to the
Speaker 2: little details, right you know, and up your coworker was
Speaker 2: just talking about, Oh, I read this article in the
Speaker 2: Wall Street Journal this morning. No one day surprised them
Speaker 2: with the Wall Street Journal at work? They say, oh,
Speaker 2: I love this little snack place down the street. You
Speaker 2: know where I love this little meal. I get there
Speaker 2: and I one day, you're surprise them with that little
Speaker 2: meal that they love. Look for ways to make people
Speaker 2: happy and healthy. That's building healthy relationships. You know, communication
Speaker 2: is key for healthy relationships. You got to communicate. People
Speaker 2: don't talk to each other anymore, and they expect each
Speaker 2: other to read their minds. Just tell it how it is.
Speaker 2: Something makes you happy. Let people know. People want to
Speaker 2: make you happy, but they can't read your mind. Let
Speaker 2: them know. Don't expect them to know it makes you happy.
Speaker 2: You let them know, and then maybe they'll do it
Speaker 2: for you one day. This is for oxytocin. Hugging your
Speaker 2: family members. That to get a real hit of oxytocin,
Speaker 2: you've got to hug for twenty seconds straight, or you
Speaker 2: have to kiss for six seconds straight. So I do
Speaker 2: this with my wife and she notices the difference. Why
Speaker 2: if she tries to do it, you know, goodbye in
Speaker 2: the morning with just a quick kiss, Nope, I call
Speaker 2: it back and says six seconds, and then we do
Speaker 2: six seconds and then she goes, Wow, that works and
Speaker 2: she feels safe, she feels pretty. Did I feel love,
Speaker 2: I feel respected. Everybody's happy. So we start our morning
Speaker 2: with a sixth second kiss. Or with my kids, I
Speaker 2: do a twenty second hug. You know, it's more confident
Speaker 2: they have in school after that twenty second hug that
Speaker 2: releases oxytocin. So you need a six second kiss or
Speaker 2: a twenty second hug. Right to do it with your spouse,
Speaker 2: your family, right, not some random person in the street.
Speaker 2: You might get a little trouble, but hopefully you have
Speaker 2: someone closed, whether it's a friend, brother, a sister, or
Speaker 2: a girlfriend or a spouse or a boyfriend, whoever it is,
Speaker 2: child hair and the grandparent hopefully there's someone close by
Speaker 2: where every day you can at least get in one
Speaker 2: twenty second hug from somebody or one sick second kiss
Speaker 2: that will release oxytocin, that will make you more happy
Speaker 2: than you've ever been in your life. Someone to join,
Speaker 2: because guess what, it's a symbiotic relationship. You get the
Speaker 2: benefit of the twenty second hug, and they get the
Speaker 2: benefit of the twenty second hug. All right, And if
Speaker 2: you have to get a dog, get a cat, all right.
Speaker 2: But the dog is also a way to release oxytosum.
Speaker 2: When COVID happened, and my kid came home one day
Speaker 2: and said, Daddy, Daddy, they will let us even play
Speaker 2: tag in school, So that's not good. We need touch,
Speaker 2: We need hugs and kisses, holding hands. Holding hands activates
Speaker 2: oxytocinm Hold your spouse's hand, hold your significant other's hand,
Speaker 2: hold anyone hand, your friend, your grandparents, you're in, your uncle,
Speaker 2: your cousin, hold somebody's hand. Hey, there's so many ways.
Speaker 2: The six second kiss, the twenty second hug, the one
Speaker 2: minute of handholding, and you can do it, but you
Speaker 2: gotta be around people. That's why it's the love and
Speaker 2: the contentment hormone, and you have to be around people.
Speaker 2: You have to touch to socialized. Hey, if you can't
Speaker 2: find people, we said, get a pet, Play with your dog,
Speaker 2: cuddle with your dog, Hug your dog. It's your dog.
Speaker 2: Get a cat, all right, there's no excuse. There's plenty
Speaker 2: of dogs that need to be rescued. If you say, oh,
Speaker 2: I can't afford it. And then the last way to
Speaker 2: help release oxy toes head the love and contendent hormone
Speaker 2: in a natural way is helping others. Volunteering charity could
Speaker 2: just be opening a door, helping an old lady cross
Speaker 2: the road, helping someone who's short put their luggage on
Speaker 2: the airplane in the up compartment. Doesn't have to be big.
Speaker 2: You know, pay for the person's tea that's behind you.
Speaker 2: It doesn't have to be big, but help others do
Speaker 2: good things. Be the person that waves the person in
Speaker 2: in the car, not the person that cuts somebody off, right.
Speaker 2: Be the person that holds the door open, not the
Speaker 2: one that goes in first. It'll be the one that
Speaker 2: gets up and they say, oh, can you give me
Speaker 2: a glass of water? I'll get it. You'll be the
Speaker 2: one that helps. Yes, it's great to volunteer at the
Speaker 2: food kitchen, and help the homeless and build houses for
Speaker 2: those in need. Those things are all great, but don't
Speaker 2: think you have to do that every single day to
Speaker 2: get oxytocin release. You just have to do little things
Speaker 2: to help each other. You know. Luckily, I'm a doctor,
Speaker 2: so I get to help people every day. I'm a husband,
Speaker 2: so I could help my wife every day. And I'm
Speaker 2: a father, could help my kids every day. I'm a son,
Speaker 2: I could help my parents every day. I'm a brother
Speaker 2: out my brothers every day. And when you do that,
Speaker 2: you release oxytocin so that you function better, feel better,
Speaker 2: and live a better life. This is doctor Eric Kaplan.
Speaker 2: You're listening to boost your brain hour more when we
Speaker 2: come back from the break.
Speaker 3: Don't miss boost your brain power with doctor Eric Kamplin
Speaker 3: every Saturday from two pm to three pm to learn
Speaker 3: the secret of how to optimize your brain function. You
Speaker 3: can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism
Speaker 3: and strength by following the science and research that doctor
Speaker 3: Caplan will be sharing with his audience. Join the adventure
Speaker 3: of discovering how to help the brain and body in
Speaker 3: a natural way while having fun at the same time,
Speaker 3: listen to boost your brain power. If you want to
Speaker 3: function better, feel better, and enjoy the quality of life
Speaker 3: you deserve called two oh one two six ' one
Speaker 3: two one five zero, or email info at kaplanbrainanbody dot
Speaker 3: com if you're interested in a free ten minute consultation
Speaker 3: with doctor Caplan, or visit kaplandc dot com for more information.
Speaker 2: Function better, feel better, and live a better life. This
Speaker 2: is doctor Eric Kaplan, and you're listening to boost your
Speaker 2: brain power. We're talking that the happiness chemicals and how
Speaker 2: to hack them. Another happiness chemical that a lot of
Speaker 2: people hear about is called serotonin, and that's what a
Speaker 2: lot of these antidepressings and anti anxiety pills try and
Speaker 2: work on. These SSRIs. So these types of medications are
Speaker 2: trying to kind of chemically hack this happiness into your brain.
Speaker 2: When we want to naturally do it, because serotonin is
Speaker 2: the mood stabilizer, So if we can naturally stabilize the mood,
Speaker 2: we won't have the side effects of some of these medications. Now,
Speaker 2: how can you naturally increase your serotonin levels? Well, a
Speaker 2: lot of people heard about this stuff like such as medication.
Speaker 2: Now a lot of my patients complain that they can't
Speaker 2: meditate because they can't shut their minds off. So what
Speaker 2: you want to do is the relax technique, and it
Speaker 2: takes thirty seconds to start off with, and you pick
Speaker 2: thirty spots in your body that you want to relax.
Speaker 2: So you start with the top of your head and
Speaker 2: you say relax, and you relax all the muscles at
Speaker 2: the top of your head. Then you go to your
Speaker 2: forehead and you say relax, and you relax the forehead muscles.
Speaker 2: Then you go to your temples the side of your head,
Speaker 2: and say relax and relax those muscles. Then you go
Speaker 2: to your eyebrows, relax your eye lids, relax, your jaw,
Speaker 2: relax your cheek, relax your mouth, relax your chin, relax
Speaker 2: your neck, relax, your shoulder relax, and you go all
Speaker 2: the way from the top to the bottom, picking thirty spots.
Speaker 2: It just takes thirty seconds and just try and relax
Speaker 2: each of those muscles that you're thinking about. And you're
Speaker 2: doing this all in your head. You're not saying it
Speaker 2: out loud. Go to your chest, relax, Go to your stomach, relax,
Speaker 2: Go to your hips, relax, your thighs, relax your knees, relax.
Speaker 2: They just pick thirty spots top to bottom, one second
Speaker 2: spot and you just say relax in your head every
Speaker 2: single second, and you relax your whole body. And then
Speaker 2: you do that for a week, and guess what. The
Speaker 2: next week you go up to sixty seconds, so you
Speaker 2: do a whole minute, and a week after that you
Speaker 2: do two minutes, and a week after that you do
Speaker 2: four minutes, and then within a few months you're gonna
Speaker 2: be up to you know whatever it is, at half
Speaker 2: an hour, and then you can do a half hour,
Speaker 2: but start with the thirty seconds. Okay, that's the relaxed
Speaker 2: meditation technique to release serotonin, which is the mood's abilizer.
Speaker 2: If you do a thirty second meditation every day, you
Speaker 2: will start to release the serotonin every day for twenty
Speaker 2: one straight days, you'll be a different person. Yoga that
Speaker 2: can help serotonin and do a lot of the boo breathing,
Speaker 2: a lot of relaxation and stretching and their socialization and carodery.
Speaker 2: So Yoga is another easy way to hack your way
Speaker 2: into increasing your serotonin. Deep breathing exercises the best way
Speaker 2: to release the serotonin and get you in a more
Speaker 2: relaxed state is to inhale for four seconds, exhale for
Speaker 2: seven seconds. Sorry, inhale for four seconds, hold your breath
Speaker 2: for seven seconds, and exhale for eight seconds. All right,
Speaker 2: let's practice that right now. Inhale for four then hold
Speaker 2: your breath for seven seconds, and then slowly exhale for
Speaker 2: eight seconds. Now, the reason you want to exhale twice
Speaker 2: as long as you inhale is because that gets rid
Speaker 2: of your carbon dioxide. And disease loves carbon dioxide. All disease,
Speaker 2: whether it's covid, mono, herpes, lime disease, whether it's diabetes,
Speaker 2: heart disease, cancer, they all love the carbon because that
Speaker 2: creates an acidic environment. They do not like the oxygen.
Speaker 2: The oxygen suffocates them. So if you have a yeast infection,
Speaker 2: you got parasites, you got worms, you got mold exposure,
Speaker 2: you have you're sick. You want oxygen. You want lots
Speaker 2: of oxygen. You want to get rid of that carbon dioxide.
Speaker 2: We actually have oxygen chambers in our office. The oxygen
Speaker 2: chamber is one hundred percent oxygen. Nothing can live in that.
Speaker 2: It kills off all the bad stuff. All right. So
Speaker 2: if you're sick or you want to your brain power,
Speaker 2: think about doing hyperbaric oxygen chamber. That stuff's amazing. It
Speaker 2: works very well. Patients love it, they love the results,
Speaker 2: the results they get. Now we also have an oxygen concentrator.
Speaker 2: So the normal oxygen in the air is twenty percent oxygen.
Speaker 2: With an oxygen concentrator, we can actually double it, so
Speaker 2: it could be forty percent oxygen. Now if you combine
Speaker 2: that with exercise, that's even better. Right, So you get
Speaker 2: a portable oxy machine at forty percent oxygen and then
Speaker 2: you get exercise at the same time. That gives your
Speaker 2: brain and body a big boost. Okay, and when we
Speaker 2: do these deep breeding exercises with oxygen, you have to
Speaker 2: maximize your oxygen potential. So do these breathing exercises in
Speaker 2: the hyperbaric oxygen chamber or you do it while you're
Speaker 2: doing it with the oxygen concentrainer. You got double the results. Now,
Speaker 2: when you breathe, you want to breathe through your diaphragm,
Speaker 2: So when you inhale, you push your belly down and out,
Speaker 2: and when you exhale, the diaphragm comes in. You don't
Speaker 2: want to breathe with excessory muscles to respiration. That's your
Speaker 2: neck and your traps and your shoulders and your back.
Speaker 2: You don't want to breathe through the top, breathe through
Speaker 2: the bottom. Diaframatic breathing very important to get the maximum
Speaker 2: oxygen intake while dispelling the carbon dioxide. Then you also
Speaker 2: have to work on your posture. Most people's shoulders are
Speaker 2: rolled in, so you got to roll your shoulders back.
Speaker 2: Most people heads tilted down, so you gonna start looking up.
Speaker 2: Just do the opposite of what you normally do. You're
Speaker 2: normally looking down, start looking up. Your shoulders are normally
Speaker 2: rolling in, start rolling them out. You got to combat
Speaker 2: your daily habits. So I've been working at a computer.
Speaker 2: Every twenty minutes, you get up for twenty seconds, you
Speaker 2: walk twenty feet, do twenty shoulder rolls, look twenty feet away.
Speaker 2: Follow the twenty rule to improve your posture and increase
Speaker 2: your oxygen levels. Very important. Also, if you want to
Speaker 2: increase oxygen levels, you can actually buy or put in
Speaker 2: your apartment or a house or a home. Oxygen producing plants.
Speaker 2: The four best oxygen producing plants that's going to purify
Speaker 2: your air the most are snake plants. Spider plants, alovera
Speaker 2: plants and a money plant. Those have lots of oxygen
Speaker 2: for us, and then we give them the carbon dioxide
Speaker 2: when we breathe. But even better than getting plants inside
Speaker 2: is to go outside in the woods. In the forest,
Speaker 2: in the trees, one tree gets enough oxygen for five people,
Speaker 2: so if you're in the middle of the woods, you're
Speaker 2: actually getting a lot of more oxygen there. And then
Speaker 2: do your breathing exercise with the inhale four hold it
Speaker 2: for seven, exhale for eight. Ah. You're doing diaframatic breathing.
Speaker 2: When you inhale, the diaphragm goes down and out. When
Speaker 2: do you actale, it goes back it in. And make
Speaker 2: sure your posture is upright. It's so much easier to
Speaker 2: breathe if your chin is up versus chin being down.
Speaker 2: It's so much easier to breathe if your shoulders are
Speaker 2: back as opposed to rolled in, So pay attention to
Speaker 2: that for your deep breathing exercises. If you want to
Speaker 2: open up your chest, what you could do is lie
Speaker 2: on your bed, put your head on the corner of
Speaker 2: the bed line the diagonal, and let your arms hang
Speaker 2: off the edges to open up your chest to get
Speaker 2: more oxygen. Serotonin is also released during running, right, you
Speaker 2: gotta run, not walking, but running where your heart starts
Speaker 2: beating fast. That's gonna get that serotonin release. And what
Speaker 2: you could do is called hit I intensity interval training
Speaker 2: where you run and then you walk. You run and
Speaker 2: then you walk. If you can't run for too long,
Speaker 2: just do a quick sprint and then you walk a
Speaker 2: quick sprint and then you walk. So if you're going
Speaker 2: around a track, you're gonna spread the straightaways and then
Speaker 2: you walk the curve, and then you spread the straightaways
Speaker 2: and then you walk the curve. Very good for serotonin.
Speaker 2: Sun exposure, all right, people get depressed in the winter
Speaker 2: because of lack of vitamin D because they don't have
Speaker 2: enough sun exposure. So what you want to do is
Speaker 2: get outside. Everybody's inside all the time. The three best
Speaker 2: times to get sun exposure Number one, first thing in
Speaker 2: the morning. Number two, lunchtime, right in that tip of
Speaker 2: the day twelve noon to two where the sun's strongest.
Speaker 2: And then as the sun sets and let that sun
Speaker 2: touch your skin. Roll up your sleeves, take off your glasses,
Speaker 2: take off your hat, roll up your parent legs. Get
Speaker 2: as much skin and eye exposure as possible, so you
Speaker 2: get the greatest benefits of the sun, which might be hormonal,
Speaker 2: might be your immune system, it might be your mood,
Speaker 2: your serotonin, your brain, your memory, your energy. There's a
Speaker 2: lot of benefits to the sun and vitamin D. But
Speaker 2: you gotta get outside. Not looking outside through a window,
Speaker 2: but get outside. And lastly, bananas are a food that
Speaker 2: can give you serotonin. So we always have bananas at
Speaker 2: our office because we want peoples to be happy. We
Speaker 2: want that they're serotonin. So if you can eat a
Speaker 2: banana while running out in the sun during meditation and
Speaker 2: deep breathing, then you get a lot of serotonin. Then
Speaker 2: you function better, feel better, and live a better life.
Speaker 2: This is doctor Eric Kaplan and you're listening to boost
Speaker 2: your brain power.
Speaker 3: If you want to improve your brain function, help with memory, focus, sleep, digestion, energy, depression, anxiety, dizziness, balance, vision, headaches,
Speaker 3: brain fog, weight loss, or simply want to maximize your
Speaker 3: human potential and prevent future diseases. That this is the
Speaker 3: show for you. Don't mis boost your brain power with
Speaker 3: doctor Eric Kaplan and you will learn natural, integrative and
Speaker 3: holistic approaches to modern day medical problems such as Alzheimer's,
Speaker 3: Parkinson's stroke, autism, add concussion, autoimmune diseases, insomnia, fibromyalgia, vertigo, migraines,
Speaker 3: four posture pain, TBI, skin and digestive problems. Doctor Kaplan
Speaker 3: is most famous for getting to the root cause of
Speaker 3: a wide variety of brain and health conditions, rather than
Speaker 3: treating symptoms with traditional medicines and risky surgeries. To contact
Speaker 3: the doctor Kamplin, you can call his team at two
Speaker 3: O one two six one two one five zero or
Speaker 3: visit his website at kaplindc dot com.
Speaker 2: Function Better, feel better and live a better life. This
Speaker 2: is doctor Eric Kaplan, and you're listening to boost your
Speaker 2: brain power. Now we're talking about the happiness chemicals and
Speaker 2: how to hack them. One other happiness chemical is called endorphins,
Speaker 2: and that's the painkiller. Uh. Everyone wants to release those endorphins.
Speaker 2: And a great way to release the endorphits is laughter. Right, So,
Speaker 2: if you're gonna watch TV or something, watch something that's funny.
Speaker 2: If you're gonna go to movies, watch something that's funny.
Speaker 2: If you have anxiety and you're watching the news, that's
Speaker 2: gonna make it worse. If you have anxiety and you're
Speaker 2: watching murder mysteries, that's gonna make it worse. If you
Speaker 2: have anxiety and you're looking at the apocalypse or zombies
Speaker 2: killing them, or drug dealers or rapists, crime dramas, that's
Speaker 2: not good for your mood. Pick stuff that makes you laugh.
Speaker 2: Listen to some old George Carlin bed or Chris Rocks,
Speaker 2: watch Friends or seinfeld Er The Office. You know, watch
Speaker 2: a movie that's gonna make you laugh, you know, like Airplane,
Speaker 2: or you know, something that's going to get you in
Speaker 2: a mood where you start laughing, that where you're get
Speaker 2: all scared and you jump and your heart starts beating. Right,
Speaker 2: that's not stuff you want to watch or listen to. Right,
Speaker 2: Don't if you're on the radio, don't listen to the
Speaker 2: news where everything's go Two people murdered in the Bronx today,
Speaker 2: someone got pushed on the subway. There's war in Israel,
Speaker 2: Ukraine's getting bombed, We're all in debt, there's political corruption,
Speaker 2: there's racism. Don't listen to the news. They're gonna tell
Speaker 2: you about earthquakes and fires and hurricanes and all stuff
Speaker 2: that's going to get you stressed. Turn off the news.
Speaker 2: If you're going to listen to something, listen to something
Speaker 2: that's educational, like this show, or something that's funny. It's
Speaker 2: gonna make you laugh. Not someone who scares you all
Speaker 2: the time. Not fear mongers. Okay, so be careful what
Speaker 2: you watch on TV. Be careful what you listen to
Speaker 2: you on the radio, Be careful with that newspaper. I
Speaker 2: only read the local newspaper. In fact, I write for
Speaker 2: the local newspaper, the Pascak Press and the Northern Valley Press.
Speaker 2: Those are two local papers where I live in Bergen County,
Speaker 2: New Jersey. But I don't want to read the big
Speaker 2: papers because they're all scare tactics. I like my local papers.
Speaker 2: They tell me about, you know, how the boy Scouts
Speaker 2: went camping in the Harrison State Park, or how the
Speaker 2: Senior Citizens took a bus down to Atlantic City, or
Speaker 2: how the local high school team just won a big
Speaker 2: football game, or that there's gonna be a town picnic
Speaker 2: with fireworks on Saturday night. That's the stuff that I
Speaker 2: want to read about, happy, community oriented type of news.
Speaker 2: Not typical death doom, carear We don't like that. Not
Speaker 2: good for the brain, not good for the mood. So
Speaker 2: do stuff that's gonna make you laugh. Read books that
Speaker 2: make you laugh. Listen to people that make you laugh,
Speaker 2: watch things that make you laugh. Hang out with people
Speaker 2: that are funny. Don't hang out with people that are
Speaker 2: always complaining, that are always bringing up the news, that
Speaker 2: are always talking about political corruption and how the democracy
Speaker 2: is gonna end and all these wars and it's gonna
Speaker 2: be World War three and inflation and food costs so much,
Speaker 2: and gas prices are through the rooms and everyone hates us.
Speaker 2: And don't hang out with those people. Hang out with
Speaker 2: people that love their lives, that enjoy lives, that are positive,
Speaker 2: that are funny, that are making jokes, that are grateful
Speaker 2: for what we have. You surround yourself with people that
Speaker 2: think like that, then that will get you to start
Speaker 2: thinking like that. You become who you surround yourself with.
Speaker 2: Dancing will also help release endorphins. So listen to some
Speaker 2: music and go dance. Take a dance lesson, Take a
Speaker 2: salsa lesson, an Argentina tango lesson, take them marangue lesson.
Speaker 2: Do line dancing. I don't care what you do, I
Speaker 2: don't care if you do. Pole dancing is actually pretty
Speaker 2: popular these days. Or you could do belly dancing, hip
Speaker 2: hop dancing. You know, you could do zoomba. Just get active,
Speaker 2: get your body moving. That releases endorphins, which is the
Speaker 2: natural painkiller. Move that body. Dark chocolate actually releases endorphins,
Speaker 2: another happiness chemical. Not milk chocolate. That's very unhealthy. Dark chocolate,
Speaker 2: all right, but you know you don't want to have
Speaker 2: fifty percent dark and fifty percent sugar. That's too much sugar.
Speaker 2: That's a stimulant that can aggravate anxiety, that could create depression.
Speaker 2: We use essential oils, right, don't use incense, don't use candles,
Speaker 2: use a diffuser with essential oils. Lavender or vanilla are
Speaker 2: two flavors that help release endorphins, right, but get make
Speaker 2: sure it's good quality essential oils. I like either Young
Speaker 2: Living or Dotera. Most of them are pretty bad as
Speaker 2: far as the chemicals that they use, all right, but
Speaker 2: those are natural ways to release endorphins. Laving, dancing, dark chocolate, vanilla, lavender,
Speaker 2: essential oil. And lastly is meditation. So I remember what
Speaker 2: we said about meditation. If you can't meditate for a
Speaker 2: half hour, start off with thirty seconds and you do
Speaker 2: the relaxed technique and pick thirty spots and relax each
Speaker 2: of those spots on your body, starting from the top,
Speaker 2: going all the way, relaxing all the way to the toes.
Speaker 2: Those are your happiness chemicals and how to naturally hack them.
Speaker 2: So for dopamine, you're gonna do finishing a test with
Speaker 2: your checklist. You're gonna celebrate the small wins. You're gonna
Speaker 2: do lots of self care activities to make yourself feel,
Speaker 2: look and smell good. You're gonna do physical exercise aerobic
Speaker 2: and anaerobic, weight resistant and getting your heartbeat going fast.
Speaker 2: You're gonna listen to music, and you're gonna make your
Speaker 2: gratitude journal every single morning. That's for the dopamine. For
Speaker 2: the oxytocin, which is the love hormone, You're gonna have good,
Speaker 2: healthy relationships. You're going to hug your family members. We
Speaker 2: wanna hug for twenty seconds, and we want to kiss
Speaker 2: for six seconds. We want to hold hands for a minute.
Speaker 2: We have no humans, We're gonna get a dog or
Speaker 2: a cat that we could hug and play with as well.
Speaker 2: And then you have to help others and perform lots
Speaker 2: of charity and contribute to other people to release that oxytocin.
Speaker 2: For serotonin. You're gonna do meditation, thirty second meditation to
Speaker 2: begin with. You're gonna maybe take up yoga. You're gonna
Speaker 2: do some deep breathing exercises where you inhale for four seconds,
Speaker 2: hold it for seven seconds, exhale for eight seconds. You're
Speaker 2: gonna do running. Get that runners high, get that heartbeat
Speaker 2: going fast. We like the high intensity interval training. You
Speaker 2: sprint for one hundred yards fifty yards, then you walk
Speaker 2: for one hundred yards fifty yards, sprint for fifty, walk
Speaker 2: for fifty, sprint for fifty, walk for fifty. And then
Speaker 2: you need to get sun exposure, get that vitamin D.
Speaker 2: And lastly, banatas is something you could eat to get
Speaker 2: your serotonin. For your endorphins. That's the painkiller. You're gonna
Speaker 2: do laughing, Listen to funny stuf, watch funny stuff, hang
Speaker 2: out with funny people. You're gonna do dancing, dance at
Speaker 2: home alone, or take a dance lesson. Even better, you
Speaker 2: can eat your dark chocolate. You can do your meditation,
Speaker 2: and then you get your vanilla and lavender essential oils
Speaker 2: to release those endorphins. That's gonna help you to function better,
Speaker 2: feel better, and live a better light. Right, it's gonna
Speaker 2: stabilize your mood. It's gonna make you happy. It's gonna
Speaker 2: release those hormones, those chemicals that we need to do. Now,
Speaker 2: how do we know if we're deficient. One of the
Speaker 2: best tests is called a q EEG brain mapping, and
Speaker 2: I will literally tell us, hey, are you low in dopamine?
Speaker 2: It's pretty cool. Say hey, are you low in acetylcholine?
Speaker 3: Right?
Speaker 2: It will tell us how the brain's functioning. You'll also
Speaker 2: tell us do you have anxiety? Do you have depression?
Speaker 2: It'll tell us do you have memory problems? Do you
Speaker 2: have balance problems? Do you have troubles with sleep? Do
Speaker 2: you have intestinal inflammation, hormones problems, thyroid problems, anger problems,
Speaker 2: aggression problems, you worry too much? It all tells us this, Right,
Speaker 2: it's a qEEG brain mapping. It's normally five hundred dollars,
Speaker 2: but for the first seven people to call, text or email,
Speaker 2: you could get the qEEG brain mapping for only twenty
Speaker 2: one dollars. Okay, call texter or email six four six
Speaker 2: two two one, six, seven three eight or email info
Speaker 2: at Kaplombrainingbody dot com. The second test is called a
Speaker 2: VNG video destography, where you wear goggles that have infrared
Speaker 2: cameras in them, and you follow this red laser light
Speaker 2: that goes fast and slowing up and down and light
Speaker 2: and darker with a hen movement, and it tells us
Speaker 2: if there's imbalances of your left and right brain, which
Speaker 2: areas are overactive anxiety, insomnia, you're always worrying, OCD, ADHD,
Speaker 2: heart palpitations, panic, or it can tell us which areas
Speaker 2: are underactive low motivation, fatigue, depression, or memory. The VNG
Speaker 2: picks this up. That test is also normally five hundred dollars,
Speaker 2: but a gift we're giving just to get a coin
Speaker 2: in and see if this is a fit for you
Speaker 2: is We're gonna do this whole entire VNG test for
Speaker 2: only twenty one dollars. All you have to do is
Speaker 2: call Texter or email six four six two two one
Speaker 2: six seven three eight or email info at kaplinbrainobody dot com.
Speaker 2: The last test is a one on one with me
Speaker 2: where I go over your VNG, your brain mapping, WE
Speaker 2: go over your blood work, I do a memory test,
Speaker 2: I check your posture your balance, you're alignment, your reflex
Speaker 2: as I listen to your heart, your lungs, your gut,
Speaker 2: A full physical and neurological evaluation forty five minutes with me.
Speaker 2: It's normally five hundred dollars, but for the first seven
Speaker 2: people to call, text or email you can get the
Speaker 2: one on one with me for only twenty one dollars
Speaker 2: six four six two two one six seven three eight
Speaker 2: or email info at kaplinbrainobody dot com. You could do
Speaker 2: one one tests. Two tests are all three tests, but
Speaker 2: they're twenty one dollars each. If you do all three,
Speaker 2: it's only sixty three dollars total. It's normally fifteen hundred dollars,
Speaker 2: but you can get all for only sixty three dollars.
Speaker 2: Just call text or email tell them you want to
Speaker 2: be one of the first seven people to take advantage
Speaker 2: of all three tests with doctor Eric caplan that you
Speaker 2: listen to the Boost your Brain Power radio show and
Speaker 2: you want to take advantage. If you're interested about stuff
Speaker 2: I've been talking, you could read my book called Boost
Speaker 2: Your Brain Power, A Guide to Improving your memory and focus.
Speaker 2: You can get it on Amazon when you put it
Speaker 2: in When you put in boost your brain power. Brain
Speaker 2: Power is one word. There's a big blue brain on
Speaker 2: the cover by doctor Eric Kaplan. Can get it on
Speaker 2: Amazon if you like that stuff. You can also go
Speaker 2: on our YouTube channel Caplin Brain and Body, our Instagram
Speaker 2: Caplin Brain Body. We also have a Facebook group Capling
Speaker 2: Brain and Body. You could like subscribe, vib comment We
Speaker 2: like for you to participate. We also have a group
Speaker 2: called Kaplan's Lunchbox where we share good healthy meals. So
Speaker 2: there's lots of ways to get good information. And if
Speaker 2: you want to listen to this show again, just go
Speaker 2: on the website and look in the archives. Just put
Speaker 2: under my name boost your brain Power with Doctor Eric
Speaker 2: Kaplan and you can listen to all my old shows
Speaker 2: as well, so that.
Speaker 4: You can function better, feel better, and live a better life.
Speaker 4: This is doctor Eric Kaplan. You just listen to Boost
Speaker 4: your brain Power.
Speaker 2: We'll see you next week.
Speaker 3: Don't miss Boost your brain Power with Doctor Eric Kaplan
Speaker 3: every Saturday from two pm to three pm to learn
Speaker 3: the secrets of how to optimize your brain function. You
Speaker 3: can improve memory, focus, energy, sleep, digestion, mood, skin, metabolism,
Speaker 3: and strength by following the science and research that doctor
Speaker 3: Kaplan will be sharing with his audience. Join the adventure
Speaker 3: of discovering how to help the brain and body in
Speaker 3: a natural way while having fun at the same time.
Speaker 3: Listen to boost your brain power. If you want to
Speaker 3: function better, feel better, and enjoy the quality of life
Speaker 3: you deserve. Called two oh one two six ' one
Speaker 3: two one five zero, or email info at Kaplanbrainandbody dot
Speaker 3: com if you're interested in a free ten minute consultation
Speaker 3: with doctor Caplan, or visit KAPLANDC dot com for more information.
Speaker 1: The proceeding was a paid podcast. iHeartRadio's hosting of this
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Speaker 1: the ideas expressed.