1 00:00:08,400 --> 00:00:12,639 Speaker 1: So doctor slash assistant professor slash associate professor. 2 00:00:13,039 --> 00:00:15,840 Speaker 2: Oh no, don't go through that. That is just said 3 00:00:16,000 --> 00:00:18,279 Speaker 2: doctor and assistant professor is perfect. 4 00:00:22,280 --> 00:00:28,040 Speaker 3: Sure, a sherry doctor, all of that. Welcome to the podcast. 5 00:00:28,760 --> 00:00:31,720 Speaker 2: Thank you so much. I'm praid to be in podcasts. 6 00:00:31,760 --> 00:00:35,440 Speaker 2: It's very insightful podcast and thank you for inviting me. 7 00:00:36,080 --> 00:00:38,159 Speaker 3: Yes, I'm looking forward to this. Now. 8 00:00:38,200 --> 00:00:42,080 Speaker 1: You've got a very very You studied mid word for 9 00:00:42,159 --> 00:00:46,720 Speaker 1: I in Tehran and then did a masters in human physiology, 10 00:00:46,800 --> 00:00:50,880 Speaker 1: then a PhD in neuroscience and you're doing done post 11 00:00:50,880 --> 00:00:56,480 Speaker 1: talk stuff in brain injury and repair and neurodegenerative disorders. 12 00:00:56,800 --> 00:01:02,800 Speaker 1: So that's correct, people listening with the Brian fascinating, fascinating. 13 00:01:05,560 --> 00:01:09,880 Speaker 1: So tell us how did you what was the jump 14 00:01:10,200 --> 00:01:13,520 Speaker 1: from mid referee to physiology to then neuroscience. 15 00:01:13,520 --> 00:01:14,479 Speaker 3: Where did that come from? 16 00:01:15,200 --> 00:01:15,520 Speaker 1: Ah? 17 00:01:15,560 --> 00:01:20,000 Speaker 2: Well, actually I really loved, you know, I still loved 18 00:01:20,959 --> 00:01:23,760 Speaker 2: to have to ask for my two beautiful nieces, and 19 00:01:23,800 --> 00:01:26,199 Speaker 2: then I went to midway free, and then I went 20 00:01:26,360 --> 00:01:30,600 Speaker 2: to when you got your studying different subjects undergraduates, and 21 00:01:30,640 --> 00:01:34,440 Speaker 2: then you get some interest or more passionate about some 22 00:01:34,520 --> 00:01:38,520 Speaker 2: other objects, well some of them less you know, interesting, 23 00:01:38,720 --> 00:01:43,640 Speaker 2: and then I found physiology, so I tried to go 24 00:01:43,760 --> 00:01:46,720 Speaker 2: through physiology and I got my Master Deer in human physiology. 25 00:01:47,080 --> 00:01:49,600 Speaker 2: And then by gary physiology you get actually to know 26 00:01:49,800 --> 00:01:52,800 Speaker 2: more about different parts of body, which is like one 27 00:01:52,800 --> 00:01:55,960 Speaker 2: of them was brain, and then I got more interest 28 00:01:56,040 --> 00:01:58,360 Speaker 2: in brain. So it's just like jumping from one platform 29 00:01:58,440 --> 00:02:01,560 Speaker 2: to the other. And then I I did to go 30 00:02:01,600 --> 00:02:03,800 Speaker 2: on a study brain, which is neuroscience. So I got 31 00:02:03,800 --> 00:02:07,720 Speaker 2: my PhD in recess. And then usually after getting your PhD, 32 00:02:07,760 --> 00:02:10,840 Speaker 2: you usually go for postag and you're a ner scientists, 33 00:02:10,840 --> 00:02:15,320 Speaker 2: you know that. So I went to Howard Follering and 34 00:02:15,400 --> 00:02:18,080 Speaker 2: sit in Melbourne University and I got my first post 35 00:02:18,120 --> 00:02:24,240 Speaker 2: tag working on Nordica Alzheimer Parkinson. And then I went 36 00:02:24,280 --> 00:02:28,600 Speaker 2: to Canada to dal House University Psychology department and I 37 00:02:28,680 --> 00:02:32,639 Speaker 2: got my second postage again mostly focusing on Alzheimer disease, 38 00:02:32,639 --> 00:02:36,919 Speaker 2: but also the other aspect basically therapeutic aspects of Alzheimer disease, 39 00:02:37,040 --> 00:02:42,959 Speaker 2: working for kind of the Industry project which was about 40 00:02:43,000 --> 00:02:47,600 Speaker 2: Alzheimer's disease. And then yes, and then decided to come 41 00:02:47,639 --> 00:02:52,440 Speaker 2: back to my second home land, which is Australia. So 42 00:02:52,520 --> 00:02:56,600 Speaker 2: I came back to Australia and then I joined Flinders University, 43 00:02:56,720 --> 00:02:59,960 Speaker 2: which I'm still a junct lecturer at filand News Universe. 44 00:03:01,600 --> 00:03:07,680 Speaker 2: I continued my research also my teaching mostly focused on 45 00:03:07,760 --> 00:03:11,639 Speaker 2: nervous system physiology, part of physiology of nervous system, and 46 00:03:11,680 --> 00:03:17,119 Speaker 2: then mostly neuroscience again about brain aging and brain situation 47 00:03:17,320 --> 00:03:22,240 Speaker 2: in you know, healthy brains and also magical condition which 48 00:03:22,320 --> 00:03:26,600 Speaker 2: is mostly dementia and alzheimer. So I managed to publish 49 00:03:27,000 --> 00:03:32,520 Speaker 2: a few papers with prestigious journals, congresses, and then you 50 00:03:32,560 --> 00:03:36,080 Speaker 2: know what you usually do to expand the research and 51 00:03:36,880 --> 00:03:38,720 Speaker 2: when you're passionate about something. 52 00:03:39,240 --> 00:03:43,520 Speaker 1: Yeah, yeah, absolutely sure of the Global Conference of Neuroscience 53 00:03:43,520 --> 00:03:46,760 Speaker 1: and Your Degenerative Disorders in Germany in twenty twenty two, 54 00:03:46,800 --> 00:03:50,760 Speaker 1: that's pretty must have been pretty colt, Yeah, that. 55 00:03:50,920 --> 00:03:56,560 Speaker 2: Was, yes, Yes, actually going to congresses and conferences my 56 00:03:56,720 --> 00:04:01,520 Speaker 2: area of neuroscience about neuroscience that actually gives you kind 57 00:04:01,560 --> 00:04:05,280 Speaker 2: of excellent opportunity to meet new people and learn about 58 00:04:05,360 --> 00:04:08,000 Speaker 2: what is going on in different groups and what are 59 00:04:08,040 --> 00:04:12,360 Speaker 2: they doing in that particular area. My area of limer disease, 60 00:04:12,600 --> 00:04:17,039 Speaker 2: brain aging, oxidative stress, everything, and you learn so many 61 00:04:17,080 --> 00:04:19,760 Speaker 2: things that you haven't even thought about them. So just 62 00:04:19,839 --> 00:04:25,640 Speaker 2: like I think. Also usually Congress gala dinners are really nice. 63 00:04:25,400 --> 00:04:30,760 Speaker 1: So yeah, excellent, and then the Congress gala dinners you 64 00:04:30,880 --> 00:04:33,200 Speaker 1: temporarily do the stuff that you shouldn't do if you. 65 00:04:33,200 --> 00:04:35,479 Speaker 3: Want to prevent your degenerous disorders. 66 00:04:35,480 --> 00:04:39,359 Speaker 2: Correct, that's right, exact. 67 00:04:39,560 --> 00:04:46,520 Speaker 1: So isn't it interesting the very nice, strong overlap between 68 00:04:47,480 --> 00:04:52,839 Speaker 1: psychology and neuroscience, and particularly in the research, whereas twenty 69 00:04:52,920 --> 00:04:56,200 Speaker 1: years ago that wasn't such a strong overlap. 70 00:04:56,200 --> 00:05:00,240 Speaker 3: But no, you see a huge, huge crossover. 71 00:04:59,800 --> 00:05:05,640 Speaker 2: You exactly, Yes, it's a very big overlap. As you mentioned. Actually, 72 00:05:07,040 --> 00:05:11,960 Speaker 2: psychology has a more long lasting background compared to neuroscience. 73 00:05:11,960 --> 00:05:15,600 Speaker 2: Neuroscience is kind of the very young area study of research, 74 00:05:16,279 --> 00:05:22,720 Speaker 2: but it's kind of I can tell you young. Psychology also 75 00:05:22,920 --> 00:05:25,960 Speaker 2: in combined with physiology and the other aspects of human 76 00:05:27,720 --> 00:05:30,760 Speaker 2: you know, studies and everything, but there is a very 77 00:05:30,760 --> 00:05:34,560 Speaker 2: big overlap, especially when it comes to the aspect of 78 00:05:34,760 --> 00:05:41,640 Speaker 2: neuroscience and pathological situation, which is not about physically it's 79 00:05:41,680 --> 00:05:45,120 Speaker 2: about physical symptoms, which you can get it definitely, but 80 00:05:45,320 --> 00:05:47,320 Speaker 2: at the same time, there are some things that you 81 00:05:47,480 --> 00:05:51,159 Speaker 2: need to more beyond that physical symptoms, especially for the 82 00:05:51,200 --> 00:05:54,679 Speaker 2: people who are taking care of that person cares. For example, 83 00:05:54,680 --> 00:05:58,560 Speaker 2: for also a very disease. So psychology think of one 84 00:05:58,640 --> 00:06:03,440 Speaker 2: particular area of just about that patient. Is about the 85 00:06:03,440 --> 00:06:06,960 Speaker 2: inter society which is related to that patient. I can 86 00:06:07,120 --> 00:06:11,800 Speaker 2: give you one example, for example, for a person with dementia. Well, 87 00:06:11,839 --> 00:06:15,040 Speaker 2: there are most of people know about the symptoms of 88 00:06:15,080 --> 00:06:20,000 Speaker 2: dementia forgetfulness, cognitive functions and kind of getting impaired, and 89 00:06:21,000 --> 00:06:23,839 Speaker 2: but at the same time, taking care of that person 90 00:06:24,480 --> 00:06:28,840 Speaker 2: that requires a very big, huge, difficult job. And that's 91 00:06:28,880 --> 00:06:33,279 Speaker 2: when psychology comes to the field and you think about, okay, psychologically, 92 00:06:33,480 --> 00:06:36,480 Speaker 2: that person is getting depressed, that person is getting sad, 93 00:06:36,480 --> 00:06:39,640 Speaker 2: that person is getting isolated, and then you need to 94 00:06:39,720 --> 00:06:44,479 Speaker 2: go through physical aspects of the disease, not just for 95 00:06:44,560 --> 00:06:47,679 Speaker 2: the patient, for the people around it, for the family members, 96 00:06:47,720 --> 00:06:50,600 Speaker 2: for the friends, for all the people who are engaged 97 00:06:50,839 --> 00:06:53,440 Speaker 2: in that kind of situation, not just de mensia, any 98 00:06:53,520 --> 00:06:58,279 Speaker 2: kind of neurogenerative disorders or brain disorders. Psychology comes to 99 00:06:58,360 --> 00:07:02,679 Speaker 2: this field and start talking about these aspects. Is about, 100 00:07:03,080 --> 00:07:07,320 Speaker 2: for example, getting a little bit from positive psychology, getting 101 00:07:07,680 --> 00:07:10,720 Speaker 2: a little bit from first aid psychology, and then put 102 00:07:10,760 --> 00:07:14,000 Speaker 2: them together. And now this gives you better tools to 103 00:07:14,520 --> 00:07:17,520 Speaker 2: basically take care of that situation and just going down 104 00:07:17,520 --> 00:07:20,120 Speaker 2: the road. Of course, there are something that you cannot 105 00:07:21,600 --> 00:07:23,040 Speaker 2: that's again about science. 106 00:07:23,760 --> 00:07:26,280 Speaker 1: Yeah, absolutely, And I think I think the other linkags 107 00:07:26,320 --> 00:07:30,520 Speaker 1: as well is that a lot of particularly early psychology 108 00:07:30,760 --> 00:07:35,440 Speaker 1: was was worth with theories that were you know, theorized 109 00:07:35,520 --> 00:07:39,520 Speaker 1: by psychologists to explain behavior. And then with the advent 110 00:07:39,600 --> 00:07:43,640 Speaker 1: of bring and we started to add a lot of depth, 111 00:07:44,080 --> 00:07:47,720 Speaker 1: uh and also and maybe some tweaks to those theories 112 00:07:47,760 --> 00:07:51,040 Speaker 1: as well, So and hence, you know, the whole the 113 00:07:51,040 --> 00:07:56,200 Speaker 1: whole field of neuropsychology were were then able to associate 114 00:07:56,280 --> 00:08:01,520 Speaker 1: certain behaviors with certain areas off the breing or scenarios 115 00:08:01,560 --> 00:08:04,040 Speaker 1: of the Briand so that I think the two sciences 116 00:08:04,080 --> 00:08:06,480 Speaker 1: are overlapping more and more and more, aren't they. 117 00:08:06,920 --> 00:08:11,160 Speaker 2: That's true, No, that's totally correct. Yes, yes, And as 118 00:08:11,200 --> 00:08:16,840 Speaker 2: you mentioned, more the science progress and more new fields 119 00:08:16,880 --> 00:08:21,600 Speaker 2: of different fields involved in those kinds of pathologies discovered, 120 00:08:21,760 --> 00:08:24,240 Speaker 2: the overlap would be even more and more. And just 121 00:08:24,280 --> 00:08:26,640 Speaker 2: I think it's just about the entire science. Then you 122 00:08:26,680 --> 00:08:29,240 Speaker 2: don't at the moment, you know, you don't. You cannot 123 00:08:29,320 --> 00:08:34,400 Speaker 2: think about your science without thinking about let's say, anatomy, 124 00:08:34,600 --> 00:08:38,800 Speaker 2: without thinking about even math. So everything is so much. 125 00:08:39,080 --> 00:08:43,720 Speaker 2: You know, the science is here expanding every minute, and 126 00:08:43,760 --> 00:08:46,360 Speaker 2: then the overlap getting bigger and bigger. So it's just 127 00:08:46,559 --> 00:08:48,760 Speaker 2: very complicated, but at the same time very sweet to 128 00:08:48,840 --> 00:08:49,320 Speaker 2: undress that. 129 00:08:49,960 --> 00:08:52,600 Speaker 1: Yeah, and I think I think it has to there 130 00:08:52,640 --> 00:08:55,880 Speaker 1: has to be more and more overlap because science, but 131 00:08:55,920 --> 00:08:59,240 Speaker 1: it's very definition, is very siloed, and so you know, 132 00:08:59,280 --> 00:09:05,160 Speaker 1: we we go siloed pathways and tried to break things 133 00:09:05,160 --> 00:09:07,800 Speaker 1: and you know that that whole cartesi and world view 134 00:09:07,920 --> 00:09:10,960 Speaker 1: and try to understand things and the smallest component. But 135 00:09:11,120 --> 00:09:14,559 Speaker 1: often that misses the fact that we are very very 136 00:09:14,600 --> 00:09:19,840 Speaker 1: complicated ecosystems, and that's where the overlap starts to lay 137 00:09:20,920 --> 00:09:23,560 Speaker 1: a bit of color and depth to things, doesn't it. 138 00:09:24,000 --> 00:09:27,600 Speaker 2: That's totally true exactly. Yes. The other day I was 139 00:09:27,640 --> 00:09:31,199 Speaker 2: thinking about ice cream, and I love ice cream, and 140 00:09:31,240 --> 00:09:34,280 Speaker 2: then actually it came to my mind that well, when 141 00:09:34,280 --> 00:09:37,079 Speaker 2: you think about ice cream, and most of the people 142 00:09:37,080 --> 00:09:39,240 Speaker 2: that I know, they enjoy eating ice cream, no matter 143 00:09:39,240 --> 00:09:42,920 Speaker 2: if it the winter, love just ice eating ice cream. 144 00:09:42,960 --> 00:09:43,920 Speaker 2: Most of the people I don't. 145 00:09:43,720 --> 00:09:47,079 Speaker 3: Know about you, I don't mind. They all bitter, very 146 00:09:47,120 --> 00:09:47,800 Speaker 3: good ice cream. 147 00:09:48,080 --> 00:09:51,800 Speaker 2: Oh yeah, So and then I thought this should be something, 148 00:09:51,840 --> 00:09:53,800 Speaker 2: and I knew that there was something behind it in 149 00:09:53,840 --> 00:09:56,559 Speaker 2: the brain. I went back through some search and some 150 00:09:56,800 --> 00:10:01,160 Speaker 2: you know, actual scientific papers, and I thought that the 151 00:10:01,280 --> 00:10:05,840 Speaker 2: brain enjoying it. You know when you love and you crave, 152 00:10:06,080 --> 00:10:07,800 Speaker 2: you know, you see an ascript shop and then you 153 00:10:07,880 --> 00:10:11,800 Speaker 2: just jump inside it. It's just about your brain telling 154 00:10:11,880 --> 00:10:15,040 Speaker 2: you go get one ice cream for me. That's it. 155 00:10:16,200 --> 00:10:16,640 Speaker 3: That's right. 156 00:10:16,800 --> 00:10:22,320 Speaker 2: Everything is so nicely, sweetly comfort overlap and it's about 157 00:10:22,320 --> 00:10:23,200 Speaker 2: the human nature. 158 00:10:23,800 --> 00:10:29,160 Speaker 1: And actually big food is using that to its advantage, 159 00:10:29,280 --> 00:10:32,679 Speaker 1: particularly with ultra processed foods, and the bliss point in 160 00:10:32,760 --> 00:10:36,360 Speaker 1: the brain and that combination of fat, salt or sugar, 161 00:10:36,440 --> 00:10:38,520 Speaker 1: any two of those three that if they get the 162 00:10:38,640 --> 00:10:44,640 Speaker 1: balance right or reward systems that release dopamine, that says. 163 00:10:44,679 --> 00:10:47,480 Speaker 3: You need more, you need more of this stuff. 164 00:10:47,600 --> 00:10:51,319 Speaker 2: Right, you just said it exactly. 165 00:10:52,400 --> 00:10:56,400 Speaker 1: So let's let's talk a little bit first of all 166 00:10:56,440 --> 00:11:04,000 Speaker 1: about neuroplasticity, because I think acid revolution in neuroscience, particularly 167 00:11:04,120 --> 00:11:09,040 Speaker 1: in the last twenty or so years since particularly fine 168 00:11:09,080 --> 00:11:11,760 Speaker 1: I think it was nineteen ninety seven the research paper 169 00:11:12,080 --> 00:11:14,280 Speaker 1: Neurogenesis and the Adult typ of Compass. 170 00:11:15,040 --> 00:11:16,600 Speaker 3: I remember that, and that was the. 171 00:11:16,480 --> 00:11:21,280 Speaker 1: First time that we find that you could actually, but 172 00:11:21,880 --> 00:11:26,120 Speaker 1: we now know the brain is capable of huge amounts 173 00:11:26,160 --> 00:11:29,920 Speaker 1: of neuroplasticity, much more than we thought. So give our 174 00:11:29,960 --> 00:11:36,120 Speaker 1: listeners a sense of just how much neuroplasticity there is 175 00:11:36,160 --> 00:11:39,400 Speaker 1: in the brain, and what are some of the things 176 00:11:39,440 --> 00:11:44,079 Speaker 1: that we can leverage this neuroplasticity to our advantage when 177 00:11:44,080 --> 00:11:45,559 Speaker 1: it comes to our behaviors. 178 00:11:46,280 --> 00:11:49,120 Speaker 2: Sure, I'm more than happy to talk about this. This 179 00:11:49,200 --> 00:11:50,400 Speaker 2: is the area I know. 180 00:11:50,480 --> 00:11:51,320 Speaker 3: This is a rabbit. 181 00:11:52,280 --> 00:11:57,520 Speaker 2: Yes, yeah, so actually, exactly as you said, there was 182 00:11:57,760 --> 00:12:03,199 Speaker 2: not many things well known back to nineteen eighty or so. 183 00:12:03,240 --> 00:12:06,199 Speaker 2: What it comes to nineteen almost at the end of 184 00:12:06,280 --> 00:12:10,600 Speaker 2: twentieth century. It's actually trying to be a very big 185 00:12:10,679 --> 00:12:13,640 Speaker 2: area of interest. And the reason that it turned to 186 00:12:13,640 --> 00:12:16,679 Speaker 2: a big area of interest was before that people thought 187 00:12:16,720 --> 00:12:21,880 Speaker 2: that the brain is a very fit and you think, 188 00:12:22,000 --> 00:12:24,760 Speaker 2: like when you think about it, you think whenever, still 189 00:12:24,800 --> 00:12:26,760 Speaker 2: this is the myth, and they think that whatever you 190 00:12:26,920 --> 00:12:30,400 Speaker 2: learn during childhood five, six, seven years old and then 191 00:12:30,440 --> 00:12:33,440 Speaker 2: it stays with you forever, and then you actually kind 192 00:12:33,440 --> 00:12:37,120 Speaker 2: of lose that ability to learn more or to just 193 00:12:37,160 --> 00:12:41,360 Speaker 2: develop your brain even more something like that, and it 194 00:12:41,440 --> 00:12:46,160 Speaker 2: comes to a plasticity. They actually found that this is 195 00:12:46,200 --> 00:12:48,720 Speaker 2: actually the scientific things that you said, like this is 196 00:12:48,840 --> 00:12:51,920 Speaker 2: backed up by science and they found this is not true. Actually, 197 00:12:52,320 --> 00:12:58,280 Speaker 2: the brain is capable of evolving, of developing itself, you 198 00:12:58,440 --> 00:13:02,160 Speaker 2: name it, in a different areas moment that you breathe 199 00:13:02,200 --> 00:13:05,800 Speaker 2: on this planet. So you are bored with one hundred 200 00:13:05,840 --> 00:13:10,000 Speaker 2: billion neurons, you're not gonna lose them, even of course 201 00:13:10,000 --> 00:13:12,320 Speaker 2: I'm talking about the healthy brain, not a disease brain. 202 00:13:12,760 --> 00:13:16,800 Speaker 2: You will the person will is born with one hundred 203 00:13:16,800 --> 00:13:19,720 Speaker 2: billion and then dies with one hundred million. You have 204 00:13:21,080 --> 00:13:23,560 Speaker 2: losing them. Not only you are not losing them, but 205 00:13:24,320 --> 00:13:27,880 Speaker 2: you almost start generating the new neurons. Not in a 206 00:13:28,040 --> 00:13:32,320 Speaker 2: massive range such as like a skin a skin, you 207 00:13:32,360 --> 00:13:38,320 Speaker 2: know that, Like you're just making constantly new skill cells 208 00:13:38,360 --> 00:13:43,840 Speaker 2: and then that's it. But Bill is able in a 209 00:13:43,880 --> 00:13:46,680 Speaker 2: special area of such justify caabus as you said, to 210 00:13:46,760 --> 00:13:49,599 Speaker 2: create neurons. Actually it's about the range of around a 211 00:13:49,760 --> 00:13:53,840 Speaker 2: thousand neurons per day, which is not a little number, 212 00:13:53,880 --> 00:13:58,439 Speaker 2: it's actually a big number. And then this comes to neuroplasticity. 213 00:13:58,480 --> 00:14:03,920 Speaker 2: Share what is your plasticity, Name your plasticity the superhero 214 00:14:04,120 --> 00:14:06,800 Speaker 2: of your body. We think that there is no superhero 215 00:14:06,920 --> 00:14:10,280 Speaker 2: outside in reality, but actually there is one superhero, and 216 00:14:10,360 --> 00:14:14,240 Speaker 2: that is through plasticity. Why we call it superhero because 217 00:14:15,000 --> 00:14:21,640 Speaker 2: that gives you that extremely powerful power to the things 218 00:14:21,880 --> 00:14:25,400 Speaker 2: that you dream about them. So what is happening inside 219 00:14:25,400 --> 00:14:28,360 Speaker 2: the brain? There are cells, there are neurons which their 220 00:14:28,480 --> 00:14:31,560 Speaker 2: jobs basically are talking to each other. This is the 221 00:14:31,640 --> 00:14:33,920 Speaker 2: job of the brains. That's why they need to connect 222 00:14:33,920 --> 00:14:36,800 Speaker 2: to each other. They connect to each other and then 223 00:14:37,080 --> 00:14:40,240 Speaker 2: whatever this one feels and wants to send to differ, 224 00:14:41,280 --> 00:14:44,520 Speaker 2: it will send it through the connections. So the message 225 00:14:44,560 --> 00:14:47,400 Speaker 2: from the first cell goes to the second cells, second 226 00:14:47,400 --> 00:14:50,080 Speaker 2: cells to the third cells until it gets to a destination. 227 00:14:50,200 --> 00:14:52,360 Speaker 2: That's why we are able to do the things in 228 00:14:52,400 --> 00:14:55,280 Speaker 2: a day. We are able to contract our muscles, words, 229 00:14:55,280 --> 00:14:57,040 Speaker 2: we are able to talk. You are able to do 230 00:14:57,240 --> 00:15:02,680 Speaker 2: just then. So this is about those connect So more 231 00:15:02,720 --> 00:15:07,320 Speaker 2: connections you have a stronger the message will go through. 232 00:15:08,280 --> 00:15:12,400 Speaker 2: That's called neuroplasticity. So when one neuron wants to give 233 00:15:12,480 --> 00:15:15,800 Speaker 2: that a strong message fast and quick the second one, 234 00:15:15,960 --> 00:15:19,360 Speaker 2: it makes more connections, more hands so the message will 235 00:15:19,400 --> 00:15:23,880 Speaker 2: go fast and more powerful to the second one. That's 236 00:15:23,960 --> 00:15:27,400 Speaker 2: why we can learn, for example, playing piano. When I 237 00:15:27,440 --> 00:15:30,960 Speaker 2: want to play piano, and I start practicing with my 238 00:15:31,120 --> 00:15:34,960 Speaker 2: fingers and my eyes saying the notes and listen to 239 00:15:35,000 --> 00:15:39,920 Speaker 2: it hearing the notes, those connections getting bigger, stronger, and 240 00:15:41,920 --> 00:15:44,920 Speaker 2: exactly more nemerous. So you have lots of connections in 241 00:15:45,000 --> 00:15:48,840 Speaker 2: that area of the brain which is responsible for playing piano. 242 00:15:49,200 --> 00:15:51,800 Speaker 2: That's why the people who are playing piano, professional people, 243 00:15:52,040 --> 00:15:54,920 Speaker 2: they have that area a little bit bigger than normal 244 00:15:54,920 --> 00:15:58,600 Speaker 2: people who are not playing piano. So you have more connections, 245 00:15:58,640 --> 00:16:04,240 Speaker 2: you have more actions of that area. Albert Einstein, he 246 00:16:04,280 --> 00:16:08,560 Speaker 2: didn't have more numbers of neurons cells than somebody like 247 00:16:08,640 --> 00:16:12,320 Speaker 2: me or a normal person, but he has more connections, 248 00:16:12,480 --> 00:16:15,280 Speaker 2: and that actually makes that person smarter. 249 00:16:15,680 --> 00:16:20,160 Speaker 1: Right, wasn't his sorry, wasn't his corpus colossom particular? 250 00:16:21,160 --> 00:16:25,560 Speaker 2: Exactly he had more extrocytes. Of course, he didn't have 251 00:16:25,680 --> 00:16:29,480 Speaker 2: more neurons, but he has most astro more astrocytes, which 252 00:16:29,600 --> 00:16:33,080 Speaker 2: is kind of This is another type of cells which 253 00:16:33,120 --> 00:16:36,480 Speaker 2: are not sending message, but they are acting as some 254 00:16:36,560 --> 00:16:43,320 Speaker 2: sort of nurse nurses for the other exactly, supporting bringing 255 00:16:43,400 --> 00:16:48,280 Speaker 2: them some nutrients that they like, defending them against some 256 00:16:48,360 --> 00:16:54,520 Speaker 2: of the bad, you know, unwanted things around in the environment. 257 00:16:54,800 --> 00:16:58,000 Speaker 2: So these are kind of protecting those neurons, making sure 258 00:16:58,040 --> 00:17:01,680 Speaker 2: that they are doing their jobs perfectly, perfect more of them, 259 00:17:01,720 --> 00:17:04,960 Speaker 2: of course, yes, which was good. But the most important 260 00:17:05,000 --> 00:17:08,000 Speaker 2: thing is he had more connections. And as you said, 261 00:17:08,040 --> 00:17:11,480 Speaker 2: chrcos COLOSM was bigger in his brain rather than like 262 00:17:11,520 --> 00:17:14,800 Speaker 2: compared to the normal people because of those connections. Right, 263 00:17:14,960 --> 00:17:18,960 Speaker 2: those connections are actually physical connections made of proteins. Just 264 00:17:19,040 --> 00:17:24,040 Speaker 2: actually they're not just they're just actually physical connections. So 265 00:17:24,280 --> 00:17:28,960 Speaker 2: coming back to your plasticity. That makes the neuroplasticity important. 266 00:17:29,320 --> 00:17:33,080 Speaker 2: When you want to develop kind of behavior and you 267 00:17:33,240 --> 00:17:36,720 Speaker 2: have it and you skill you just name it, you 268 00:17:36,880 --> 00:17:40,160 Speaker 2: need to make that connection. You need to make that 269 00:17:41,080 --> 00:17:44,440 Speaker 2: get stronger. You make it bigger and bigger and bigger, 270 00:17:44,680 --> 00:17:48,479 Speaker 2: And that is the neuroplasticity you want to It's not 271 00:17:48,560 --> 00:17:51,199 Speaker 2: just about making new connections. You want to get rid 272 00:17:51,280 --> 00:17:54,080 Speaker 2: of bad behavior. You don't want to have that behavior, 273 00:17:54,880 --> 00:18:01,359 Speaker 2: right then those connections that made that behavior it's to 274 00:18:01,359 --> 00:18:05,120 Speaker 2: be withdrawn. You need to get rid of those bad connections. 275 00:18:05,280 --> 00:18:09,560 Speaker 2: So neuroplasticity is about making connections good ones. Would you 276 00:18:09,800 --> 00:18:11,800 Speaker 2: like them to change your life? Would you like them 277 00:18:11,840 --> 00:18:15,520 Speaker 2: to do to learn some skill? Just like playing piano. 278 00:18:15,960 --> 00:18:18,520 Speaker 2: And at the same time you need to get rid 279 00:18:18,560 --> 00:18:22,720 Speaker 2: of those bad ones. There's bad habits the thing I 280 00:18:22,840 --> 00:18:24,720 Speaker 2: call it bad. Maybe they are not bad. You just 281 00:18:24,760 --> 00:18:26,440 Speaker 2: don't want it, you don't need them. 282 00:18:26,880 --> 00:18:28,720 Speaker 3: Stuff that doesn't serve you well. 283 00:18:28,840 --> 00:18:32,000 Speaker 1: Right, and this is this goes right down too heavy 284 00:18:32,000 --> 00:18:36,400 Speaker 1: and learning from Donald the Scottish neuroscientists, right, Yes, nerve 285 00:18:36,520 --> 00:18:39,840 Speaker 1: cells that fire together wire together, and nerve cells that 286 00:18:41,119 --> 00:18:44,240 Speaker 1: together no longer wire together. And I think that's really 287 00:18:44,280 --> 00:18:48,199 Speaker 1: interesting for people to understand that that learning and new 288 00:18:48,240 --> 00:18:51,320 Speaker 1: skill learning a new habit is about repetition, repetition, repetition, 289 00:18:51,440 --> 00:18:56,080 Speaker 1: repetition and breaking those habits that have been a long 290 00:18:56,320 --> 00:19:01,720 Speaker 1: ingredient in your brain is about stopping that stimula so 291 00:19:01,760 --> 00:19:02,480 Speaker 1: that you're not. 292 00:19:02,880 --> 00:19:04,080 Speaker 3: Firing that circuit. 293 00:19:04,119 --> 00:19:06,800 Speaker 1: And then after a while, which can be quite a 294 00:19:06,840 --> 00:19:10,680 Speaker 1: while in some people, it then stops the fire and 295 00:19:10,880 --> 00:19:13,359 Speaker 1: you can bring But it's essentially what's happening in the 296 00:19:13,400 --> 00:19:15,959 Speaker 1: Brian that's driving it, isn't it exactly? 297 00:19:16,680 --> 00:19:21,280 Speaker 2: And you actually mentioned they're really really good and also important, 298 00:19:21,000 --> 00:19:24,639 Speaker 2: But it's not happening overnight. You cannot develop a habit. 299 00:19:24,680 --> 00:19:28,600 Speaker 2: You cannot learn skilled overnight or in a week or 300 00:19:28,640 --> 00:19:32,000 Speaker 2: even in a month. So, as I said, those connections 301 00:19:32,119 --> 00:19:34,960 Speaker 2: are actually things that you can see if you could. 302 00:19:35,080 --> 00:19:37,520 Speaker 2: They're small, but if you could, you could have fault them. 303 00:19:37,600 --> 00:19:40,080 Speaker 2: You know, you can feel them. These are made of 304 00:19:41,119 --> 00:19:44,600 Speaker 2: cell needs to make those proteins, and it takes time. 305 00:19:44,960 --> 00:19:47,359 Speaker 2: So you may need to work on it, as you said, 306 00:19:47,440 --> 00:19:51,320 Speaker 2: practice it consistency, and then maybe you can develop it 307 00:19:51,680 --> 00:19:54,640 Speaker 2: after like a few months, depends on what you want 308 00:19:54,680 --> 00:19:57,560 Speaker 2: to learn, or after even a couple of years. But 309 00:19:57,840 --> 00:20:02,200 Speaker 2: it is not happening overnight. And to know because most 310 00:20:02,200 --> 00:20:06,960 Speaker 2: of the people think about I want to change these things. 311 00:20:07,040 --> 00:20:09,640 Speaker 2: This is what I'm committed to do, and then they 312 00:20:09,760 --> 00:20:13,240 Speaker 2: go through the process and they start doing it for why, 313 00:20:13,640 --> 00:20:16,040 Speaker 2: and then when they don't see the results, they just 314 00:20:16,080 --> 00:20:20,040 Speaker 2: give up and stop practicing. But when we want to 315 00:20:21,119 --> 00:20:24,720 Speaker 2: we need to make that change be physical, just physical, 316 00:20:25,040 --> 00:20:28,160 Speaker 2: and then we need to practice. We need to stay 317 00:20:28,200 --> 00:20:31,000 Speaker 2: on the road, and then we need to make it happen. 318 00:20:31,040 --> 00:20:34,520 Speaker 2: Eventually when we see the results, yet that means that 319 00:20:34,520 --> 00:20:36,919 Speaker 2: that thing happened, it's still we need to work on 320 00:20:37,000 --> 00:20:39,240 Speaker 2: it because when you see the results, it's just the 321 00:20:39,280 --> 00:20:43,080 Speaker 2: beginning results and then they say, oh, that's good, and 322 00:20:43,119 --> 00:20:45,960 Speaker 2: then you go back, you know, eventually to what you 323 00:20:46,040 --> 00:20:49,680 Speaker 2: have done before. Again, those connections are not strong yet, 324 00:20:50,080 --> 00:20:52,919 Speaker 2: so they start getting weaker and weaker. You need to 325 00:20:52,920 --> 00:20:57,359 Speaker 2: make them stronger, stronger, stronger, stronger by more practicing and 326 00:20:57,440 --> 00:20:58,320 Speaker 2: more practice. 327 00:20:58,920 --> 00:20:59,920 Speaker 3: So let's not. 328 00:21:01,520 --> 00:21:06,600 Speaker 1: Some of the lifestyle components that can support neuroplasticity, right, 329 00:21:06,720 --> 00:21:09,560 Speaker 1: and and the and this obviously then is going to 330 00:21:09,560 --> 00:21:13,439 Speaker 1: play into neurodegenera diseases because generally the stuff that is 331 00:21:13,440 --> 00:21:18,720 Speaker 1: going to help support neuroplasticity is the stuff that will 332 00:21:18,760 --> 00:21:23,040 Speaker 1: help to prevent neural So I often say to people 333 00:21:23,080 --> 00:21:27,959 Speaker 1: that that exercise and good nutrition and provides the foundation 334 00:21:28,200 --> 00:21:34,600 Speaker 1: for neuroplasticity because you know that exercise releases bdn F, VEGF, 335 00:21:34,680 --> 00:21:39,560 Speaker 1: these growth factors that help to create those new connections, 336 00:21:39,560 --> 00:21:44,560 Speaker 1: but alsopply that we need. And then our nutrition gives 337 00:21:44,640 --> 00:21:48,240 Speaker 1: us the raw materials and for building that network, and 338 00:21:48,320 --> 00:21:52,600 Speaker 1: also neurotransmitters that that are really important in that whole 339 00:21:52,680 --> 00:21:55,760 Speaker 1: brain connectivity. So so, so what do we now know 340 00:21:56,640 --> 00:22:05,080 Speaker 1: that is important around brilliant health and in particularly for neuroplasticity. 341 00:22:06,600 --> 00:22:10,680 Speaker 2: Very good question, Paul. Actually, yes, there are factors that 342 00:22:10,720 --> 00:22:15,639 Speaker 2: we can you know, actually take in our hands and 343 00:22:15,800 --> 00:22:20,240 Speaker 2: help our brain to bring that neuroplasticity faster and more strong. 344 00:22:21,720 --> 00:22:25,040 Speaker 2: And there are something that we have to avoid to 345 00:22:25,160 --> 00:22:29,320 Speaker 2: just make that neuroplasticity going in the right way. Life asyle, 346 00:22:29,440 --> 00:22:33,160 Speaker 2: as you said, is a very important thing. No matter 347 00:22:33,200 --> 00:22:35,520 Speaker 2: what is skill you want to develop, no matter how 348 00:22:35,640 --> 00:22:42,160 Speaker 2: much you are committed to prevent yourself at could going 349 00:22:42,200 --> 00:22:46,240 Speaker 2: through another generative disorders, just dementia. It's not happening if 350 00:22:46,280 --> 00:22:49,359 Speaker 2: you don't work on the brain. And your brain is 351 00:22:49,440 --> 00:22:52,520 Speaker 2: actually two types of working. One of them is physical 352 00:22:52,880 --> 00:22:56,480 Speaker 2: and one of them is kind of non physical, which 353 00:22:56,520 --> 00:22:59,120 Speaker 2: eventually will go through physical And I talk you about it. 354 00:22:59,640 --> 00:23:03,480 Speaker 2: The first well exercise when you go for a workout, 355 00:23:03,640 --> 00:23:05,840 Speaker 2: like even ten minutes a day, twenty minutes a day, 356 00:23:05,880 --> 00:23:08,160 Speaker 2: half an hour a day is even better. And when 357 00:23:08,200 --> 00:23:11,639 Speaker 2: you do that, you actually increase the circulation in your body. 358 00:23:12,000 --> 00:23:13,919 Speaker 2: And when you increase the circulation in your body, you 359 00:23:13,920 --> 00:23:16,959 Speaker 2: actually increase the circulation in the brain. Not the amount 360 00:23:17,080 --> 00:23:19,480 Speaker 2: of the brain that blood that goes to the brain, 361 00:23:19,520 --> 00:23:23,280 Speaker 2: but just the faster and faster that's actually good for 362 00:23:23,400 --> 00:23:27,080 Speaker 2: your brain because our brain is only one kilogram, but 363 00:23:27,200 --> 00:23:31,520 Speaker 2: it is a very high happening. Yeah, the metabolic rate 364 00:23:31,560 --> 00:23:35,800 Speaker 2: of the brain is massively massive. It uses loss of energy, 365 00:23:36,200 --> 00:23:39,000 Speaker 2: it uses loss of nutrients during the day, and even 366 00:23:39,000 --> 00:23:42,800 Speaker 2: when we are sleeping in time, it makes some waste 367 00:23:42,920 --> 00:23:47,000 Speaker 2: products from metabolism something that it needs to get rid 368 00:23:47,040 --> 00:23:49,880 Speaker 2: of them, right, and that's the job of the blood circulation. 369 00:23:50,119 --> 00:23:53,280 Speaker 2: So the blood goes there give us cutrein and takes 370 00:23:53,480 --> 00:23:58,720 Speaker 2: out all the bad metabolic waste that the brain needs 371 00:23:58,720 --> 00:23:59,320 Speaker 2: to get rid of. 372 00:23:59,480 --> 00:23:59,680 Speaker 1: Right. 373 00:24:01,080 --> 00:24:04,280 Speaker 2: Actually, that exercise helps you to have better circulation to 374 00:24:04,320 --> 00:24:07,760 Speaker 2: the brain and gets rid of those toxic I can 375 00:24:07,840 --> 00:24:10,960 Speaker 2: say they are actually toxic proteins, which one of them 376 00:24:11,080 --> 00:24:13,880 Speaker 2: is better amuloid. I'm sure that you know the name 377 00:24:13,960 --> 00:24:17,159 Speaker 2: of it, and that's actually one of the causes of 378 00:24:17,200 --> 00:24:21,320 Speaker 2: all or disease. So you get rid of those, there 379 00:24:21,359 --> 00:24:24,280 Speaker 2: is no transfer them to start accumulating inside the brain. 380 00:24:25,000 --> 00:24:28,640 Speaker 2: That's about physical activity during the day. And we come 381 00:24:28,720 --> 00:24:31,800 Speaker 2: to the other type of activity, which eventually maybe it's 382 00:24:31,840 --> 00:24:35,840 Speaker 2: not physical, but it eventually works for the brain as 383 00:24:35,920 --> 00:24:41,520 Speaker 2: an actual physical activity, and that's mental activity. Thankay would 384 00:24:41,840 --> 00:24:44,560 Speaker 2: And I'm telling you watching TV is not a mental activity. 385 00:24:45,359 --> 00:24:47,120 Speaker 3: Growing that phone. 386 00:24:47,640 --> 00:24:52,760 Speaker 1: They're passive, right, that's the difference. Right, You are a 387 00:24:53,000 --> 00:24:57,360 Speaker 1: passive consumer when you're watching screens and scrolling, whereas when 388 00:24:57,400 --> 00:25:02,280 Speaker 1: you're reading books or doing things, you're bringing very very 389 00:25:02,320 --> 00:25:04,240 Speaker 1: active in stuff exactly. 390 00:25:04,560 --> 00:25:07,720 Speaker 2: That's why some people they just falling asleep when they're 391 00:25:07,760 --> 00:25:10,119 Speaker 2: watching TV, because the brain is not active. It's just 392 00:25:10,160 --> 00:25:13,560 Speaker 2: like a thing that constantly going on. You can watching watching, 393 00:25:13,640 --> 00:25:17,240 Speaker 2: watching you know so, yes exactly, and scrolling down the 394 00:25:17,240 --> 00:25:20,040 Speaker 2: phone is not a brain activity at all, which unfortunately 395 00:25:21,119 --> 00:25:23,240 Speaker 2: be a very bad habit during the day a couple 396 00:25:23,240 --> 00:25:26,840 Speaker 2: of hours for each person. But by mental activity, I 397 00:25:26,880 --> 00:25:35,720 Speaker 2: mean like reading a book you don't know. I'm sure 398 00:25:35,840 --> 00:25:38,960 Speaker 2: every single of us at least have one passion for 399 00:25:39,119 --> 00:25:43,879 Speaker 2: doing something like like uh, my brother in law, he 400 00:25:43,880 --> 00:25:46,639 Speaker 2: he's keeping fishing big tanks and then from now and 401 00:25:46,720 --> 00:25:48,960 Speaker 2: then he goes and make a new tanks and then 402 00:25:48,960 --> 00:25:51,480 Speaker 2: he starts, you know, analyzing the thing, how he can 403 00:25:51,520 --> 00:25:55,800 Speaker 2: measure the things. This is his mental activity. As I said, 404 00:25:55,840 --> 00:25:59,400 Speaker 2: I like reading above. Somebody likes learning a new language. 405 00:25:59,480 --> 00:26:04,760 Speaker 2: Something that physically activates your brain, and this is mental activity. 406 00:26:04,880 --> 00:26:09,560 Speaker 2: But the consequent actually is increasing the blood circulation to 407 00:26:09,640 --> 00:26:12,720 Speaker 2: the cells. Again, this is another way that your brain 408 00:26:12,760 --> 00:26:16,440 Speaker 2: can get rid of those toxic proteins. Anything wasting, metabolism, 409 00:26:17,000 --> 00:26:22,280 Speaker 2: metallic products, anything like that. So that's come to life 410 00:26:22,400 --> 00:26:26,560 Speaker 2: style about eating. Of course, well I think most of 411 00:26:26,640 --> 00:26:29,600 Speaker 2: us know that joint foods are not good. So my 412 00:26:29,760 --> 00:26:33,639 Speaker 2: saturated fat, it's not good. Still going through it because 413 00:26:33,640 --> 00:26:37,399 Speaker 2: it's yummy, full of fat, full of your name, with salt, 414 00:26:37,440 --> 00:26:42,960 Speaker 2: it's very delicious. But it's again connections that we made 415 00:26:43,080 --> 00:26:46,960 Speaker 2: in our brains, some of us since childhood when our 416 00:26:47,040 --> 00:26:49,560 Speaker 2: parents used to take us to you know, I don't 417 00:26:49,560 --> 00:26:52,320 Speaker 2: want to name that exact company, but like to fast 418 00:26:52,359 --> 00:26:54,760 Speaker 2: food shop, right, so, and then they took us and 419 00:26:54,760 --> 00:26:57,800 Speaker 2: then our brain got used to this, start making new connection. 420 00:26:58,200 --> 00:27:03,040 Speaker 2: Young dad is delicious and craving for burger is getting 421 00:27:03,040 --> 00:27:05,760 Speaker 2: bigger and bigger and bigger in your memory. Yummy taste. 422 00:27:05,800 --> 00:27:08,879 Speaker 2: You cannot just get rid of it overnight, but it 423 00:27:09,000 --> 00:27:12,400 Speaker 2: is difficult, but you can do it again. But training 424 00:27:12,520 --> 00:27:15,560 Speaker 2: your brain one at a time to use something a 425 00:27:15,640 --> 00:27:18,639 Speaker 2: little bit more healthy, a little bit less, a little 426 00:27:18,640 --> 00:27:22,000 Speaker 2: bit more healthy, a little bit less. So this way 427 00:27:22,200 --> 00:27:24,879 Speaker 2: you get rid of those bad connections and you start 428 00:27:25,000 --> 00:27:29,320 Speaker 2: making new connections. And that might really might be really 429 00:27:30,600 --> 00:27:34,720 Speaker 2: unbelievable to many of audiences that how could you actually 430 00:27:35,760 --> 00:27:38,520 Speaker 2: train your brain not to like burger. That's not possible, 431 00:27:38,640 --> 00:27:42,679 Speaker 2: but actually you can because are now getting so much 432 00:27:42,840 --> 00:27:46,880 Speaker 2: stronger that actually you cannot taste some bad, fatty food anymore. 433 00:27:47,119 --> 00:27:49,320 Speaker 2: You go for healthy food. And I'm not saying don't 434 00:27:49,320 --> 00:27:52,480 Speaker 2: eat meat. I'm not saying don't eat chicken. I love meat. 435 00:27:52,560 --> 00:27:55,600 Speaker 2: I eat chicken, so you know. But what I'm saying 436 00:27:55,680 --> 00:27:59,320 Speaker 2: is moderation, healthy amount of it. So this is the 437 00:27:59,359 --> 00:28:04,480 Speaker 2: thing that you're doesn't need. Definitely, those amount of sat 438 00:28:04,560 --> 00:28:07,680 Speaker 2: rated fat a day, you cannot, there is no. 439 00:28:07,680 --> 00:28:09,040 Speaker 3: Way, I think. 440 00:28:09,119 --> 00:28:11,200 Speaker 1: I think the other thing I would add on to 441 00:28:11,280 --> 00:28:18,000 Speaker 1: that is is sugar, and particularly sugar in combination with 442 00:28:18,160 --> 00:28:22,560 Speaker 1: saturated fat. Actually the fat much worse, and even sugar 443 00:28:22,600 --> 00:28:26,320 Speaker 1: on its own drives insulin resistance. And many researchers are 444 00:28:26,359 --> 00:28:31,320 Speaker 1: calling Alzheimer's disease type three diabetes right because your brain 445 00:28:31,400 --> 00:28:36,879 Speaker 1: tales become insulin resistant, they die unless you switch to 446 00:28:36,920 --> 00:28:41,760 Speaker 1: a kidogenic diet if you're insulin resistant, and then benefits 447 00:28:42,560 --> 00:28:46,640 Speaker 1: for some people for those neurons that have become insulin resistant. 448 00:28:46,680 --> 00:28:50,920 Speaker 1: I'm not suggesting everybody jumps onto that. But the other 449 00:28:50,960 --> 00:28:54,000 Speaker 1: thing I wanted to talk about in terms of the 450 00:28:54,400 --> 00:28:58,960 Speaker 1: what we know about exercise and particularly more vigorous stuff 451 00:28:59,800 --> 00:29:04,520 Speaker 1: is which most people associate with lactic acid. We now 452 00:29:04,600 --> 00:29:08,800 Speaker 1: know shuttles across the blood brain barrier and stimulates the 453 00:29:08,880 --> 00:29:14,719 Speaker 1: release of BDNF, which I think is hugely, hugely important 454 00:29:14,800 --> 00:29:18,960 Speaker 1: because that helps us with learning and memory, with neuroplasticity, 455 00:29:19,040 --> 00:29:23,520 Speaker 1: with neurogenesis, all of those things. So there's just there's 456 00:29:23,640 --> 00:29:28,680 Speaker 1: so much complexity around our lifestyle behaviors, isn't there. And 457 00:29:28,680 --> 00:29:31,720 Speaker 1: then we have then then we get into the whole 458 00:29:31,720 --> 00:29:35,560 Speaker 1: area of sleep and and and how sleep is really 459 00:29:35,600 --> 00:29:37,520 Speaker 1: important for the brink. Can you just dig into you 460 00:29:37,520 --> 00:29:41,640 Speaker 1: a little bit about what's happening in it while we're 461 00:29:41,680 --> 00:29:48,200 Speaker 1: asleep and why why we see such strong associations with 462 00:29:48,360 --> 00:29:52,080 Speaker 1: neurogenertic diseases with with a chronically per sleep. 463 00:29:52,120 --> 00:29:53,080 Speaker 3: What's going on there? 464 00:29:53,520 --> 00:29:58,320 Speaker 2: That's a really really important question, Paul. Yes, Actually, there's 465 00:29:58,480 --> 00:30:05,000 Speaker 2: one very interesting fact. Live longer without water without food 466 00:30:05,400 --> 00:30:09,080 Speaker 2: rather than without a sleep. So you can stay alive 467 00:30:09,240 --> 00:30:14,560 Speaker 2: without food for days without water, day for days without 468 00:30:14,560 --> 00:30:17,320 Speaker 2: food for a longer amount of time, but without a sleep. 469 00:30:17,520 --> 00:30:23,400 Speaker 2: After only forty eight hours, you're you know, hallucinating things. 470 00:30:23,640 --> 00:30:28,000 Speaker 2: Your brains started getting things mixed up, not the cognitive function, 471 00:30:28,120 --> 00:30:31,360 Speaker 2: the function that your brain needs to do to realize 472 00:30:31,360 --> 00:30:34,760 Speaker 2: what is happening around me. They're getting improved only after 473 00:30:34,840 --> 00:30:38,440 Speaker 2: two days. That's very much unbelievable, and then it gets 474 00:30:38,480 --> 00:30:42,480 Speaker 2: worse and worse. So so the importance of a sleep. 475 00:30:42,760 --> 00:30:46,080 Speaker 2: When you sleep, you sleep, but your brain is actually 476 00:30:46,160 --> 00:30:49,200 Speaker 2: a sauce doing its job, and the job is to 477 00:30:49,320 --> 00:30:54,160 Speaker 2: get rid of those bad products that it produced during 478 00:30:54,640 --> 00:30:57,040 Speaker 2: the time that you're awake. So when you're awake, your 479 00:30:57,040 --> 00:30:59,480 Speaker 2: brain is pretty much active. It is one killing your organ, 480 00:30:59,520 --> 00:31:03,880 Speaker 2: but it's izing everything else in your body, every other 481 00:31:03,960 --> 00:31:06,720 Speaker 2: function in your body. Right, that's what when the person 482 00:31:06,760 --> 00:31:11,120 Speaker 2: goes through brain death, almost all the functions of every 483 00:31:11,120 --> 00:31:14,160 Speaker 2: other organ stock. So that is the importance of the brain. 484 00:31:14,280 --> 00:31:18,200 Speaker 2: It works hardly, not a stock. And then when when 485 00:31:18,200 --> 00:31:22,840 Speaker 2: you go to sleep, the brain getting rid of those 486 00:31:23,120 --> 00:31:28,120 Speaker 2: bad byproducts of the metabolism which were accumulated inside the 487 00:31:28,160 --> 00:31:31,000 Speaker 2: brain during the time that you're awake. You need that 488 00:31:31,080 --> 00:31:34,560 Speaker 2: to sleep to reprogram your brain to get that area, 489 00:31:34,760 --> 00:31:38,320 Speaker 2: that environment clean and nice and tidy. Again, if you 490 00:31:38,440 --> 00:31:43,080 Speaker 2: have learned something during the day, sleep, your brain starts 491 00:31:43,240 --> 00:31:47,680 Speaker 2: filing those information to keep the memory place in their 492 00:31:49,240 --> 00:31:52,120 Speaker 2: place and location that they should be. That's why when 493 00:31:52,160 --> 00:31:54,520 Speaker 2: you wake up in the morning, if you had good 494 00:31:54,640 --> 00:31:57,960 Speaker 2: enough of sleep, you feel refreshed, but when you want 495 00:31:57,960 --> 00:32:01,640 Speaker 2: to go to sleep, you feel tired. So it's important 496 00:32:02,040 --> 00:32:05,080 Speaker 2: people who are not getting enough a sleep or enough 497 00:32:05,160 --> 00:32:10,640 Speaker 2: quality you know, time of sleep. The brain cannot get 498 00:32:10,680 --> 00:32:15,560 Speaker 2: rid of those materials, those bad substances staying brain at 499 00:32:15,600 --> 00:32:19,120 Speaker 2: different levels, and then after a while you have your 500 00:32:19,120 --> 00:32:23,320 Speaker 2: brain that the amount of them. One of them is 501 00:32:23,360 --> 00:32:26,360 Speaker 2: actually is that better amyloid, which is as I said, 502 00:32:26,360 --> 00:32:30,440 Speaker 2: the protein is a byproduct toxic protein which all of 503 00:32:30,520 --> 00:32:33,760 Speaker 2: us are making. But luckily we are able to get 504 00:32:33,840 --> 00:32:36,280 Speaker 2: rid of them and then wash them out and then 505 00:32:36,320 --> 00:32:39,560 Speaker 2: get rid of them. But if they say inside the brain, 506 00:32:39,800 --> 00:32:46,760 Speaker 2: they become insoluble proteins very much hard. You cannot touch them. 507 00:32:46,760 --> 00:32:49,320 Speaker 2: But what I'm saying is they cannot be dissolved in 508 00:32:49,440 --> 00:32:52,720 Speaker 2: anything else. That's why they cannot go through the blood circulation, 509 00:32:52,800 --> 00:32:55,480 Speaker 2: and they astain the brain. And after they astain the brain, 510 00:32:55,640 --> 00:32:59,800 Speaker 2: they start killing the brain cells one by one, mostly. 511 00:32:59,560 --> 00:33:03,240 Speaker 1: Starting yes, are you talking about TAUL proteins here? 512 00:33:03,920 --> 00:33:06,720 Speaker 2: Yes, top protein is the another protein. You're right, pole, 513 00:33:06,920 --> 00:33:11,320 Speaker 2: So beta amyloid is the protein which stays mostly outside 514 00:33:11,360 --> 00:33:14,040 Speaker 2: the brains, so the brains get rid of the brain cells, 515 00:33:14,120 --> 00:33:17,400 Speaker 2: they get rid of them, and then they secret them 516 00:33:17,400 --> 00:33:21,840 Speaker 2: outside of them. So the protein starts out right and 517 00:33:21,880 --> 00:33:25,120 Speaker 2: then eventually if we have goodness sleep, if the circulation 518 00:33:25,240 --> 00:33:28,080 Speaker 2: is fine, they manage to go through the blood circulation 519 00:33:28,240 --> 00:33:30,440 Speaker 2: and they leave the brain and then we get rid 520 00:33:30,440 --> 00:33:33,720 Speaker 2: of them. There are some other proteins, as you said, Paul, 521 00:33:33,760 --> 00:33:37,640 Speaker 2: which call top proteins, and they are inside the brain cells, 522 00:33:37,840 --> 00:33:42,600 Speaker 2: so mostly better amulate outside side. Also, that's a very 523 00:33:42,600 --> 00:33:46,160 Speaker 2: important protein in healthy situations. Tow protein acts kind of 524 00:33:46,280 --> 00:33:50,479 Speaker 2: like a carrier inside the cells and carry the you know, 525 00:33:50,800 --> 00:33:53,440 Speaker 2: products inside the cell, make the cell happy and you 526 00:33:53,480 --> 00:33:56,080 Speaker 2: know everything is going to its location and its destination. 527 00:33:56,480 --> 00:34:01,880 Speaker 2: But in people with alzhemer disease, unfortunately this so also 528 00:34:02,280 --> 00:34:06,440 Speaker 2: gets to turn to some insoluble, very harsh pigments kind 529 00:34:06,480 --> 00:34:09,000 Speaker 2: of I can say, and that it starts killing the 530 00:34:09,040 --> 00:34:13,000 Speaker 2: self from inside. So in Alzheimer's disease, as far as 531 00:34:13,040 --> 00:34:16,040 Speaker 2: the signs know by so far, there are other elements, 532 00:34:16,080 --> 00:34:19,359 Speaker 2: but these proteins are very toxic and more you get 533 00:34:19,680 --> 00:34:23,200 Speaker 2: enough they send good circulation to the brain you have 534 00:34:23,320 --> 00:34:26,400 Speaker 2: better chance to get rid of those proteins. You don't 535 00:34:26,440 --> 00:34:30,560 Speaker 2: get good enough asleep. The protein stays in all the proteins, 536 00:34:30,600 --> 00:34:33,600 Speaker 2: saying the brain, and then it starts pecumulating in the brain. 537 00:34:33,640 --> 00:34:36,319 Speaker 2: And then after why the brain has the better chance, 538 00:34:36,400 --> 00:34:43,800 Speaker 2: unfortunately to dealop those Alzheimer generative disorders. So that's why 539 00:34:44,080 --> 00:34:46,480 Speaker 2: it's important to have it good. The sleep. They used 540 00:34:46,520 --> 00:34:50,000 Speaker 2: to say seven to eight hours enough for an adult. 541 00:34:50,840 --> 00:34:54,760 Speaker 2: Now they actually change it to eight to nine hours. 542 00:34:55,320 --> 00:34:57,440 Speaker 2: And then, yes, this is what it say is we 543 00:34:57,480 --> 00:34:58,040 Speaker 2: need to get it. 544 00:34:59,320 --> 00:35:02,239 Speaker 1: We need a lot of as you say, these are 545 00:35:02,280 --> 00:35:06,200 Speaker 1: proteins that are important in metabolism. But it's it's like anything. 546 00:35:06,239 --> 00:35:09,200 Speaker 1: It's goldilocks in the briand isn't It can't be too little, 547 00:35:09,280 --> 00:35:10,000 Speaker 1: can be too much. 548 00:35:10,080 --> 00:35:12,520 Speaker 2: It's got to be just right. 549 00:35:12,600 --> 00:35:17,759 Speaker 1: So let's let's have a little switch and rather than 550 00:35:17,800 --> 00:35:22,479 Speaker 1: hardcore neuroscience, let's talk about mindset. And you write about 551 00:35:22,480 --> 00:35:25,120 Speaker 1: this in your book and the importance of mindset in 552 00:35:25,200 --> 00:35:29,800 Speaker 1: shaping your life. So just talk to our listeners a 553 00:35:29,960 --> 00:35:34,920 Speaker 1: bite and mindset, how that ships are behaviors and dotcoms, 554 00:35:34,920 --> 00:35:38,040 Speaker 1: and how we can actually improve our mindset. 555 00:35:39,480 --> 00:35:43,840 Speaker 2: Of course, where are we talking about mindset, it's always 556 00:35:44,800 --> 00:35:48,440 Speaker 2: nice to I just think about one example. Imagine that 557 00:35:48,520 --> 00:35:55,720 Speaker 2: you want to use your computer to write a book, statement, something, anything, 558 00:35:55,920 --> 00:35:59,560 Speaker 2: and you use one particular program. I use a word 559 00:35:59,640 --> 00:36:02,960 Speaker 2: for examp, and if you want to calculate something in table, 560 00:36:03,120 --> 00:36:06,200 Speaker 2: use Excel for example. So there are different programs that 561 00:36:06,239 --> 00:36:10,080 Speaker 2: we use to run our computer for the purpose that 562 00:36:10,120 --> 00:36:14,200 Speaker 2: we want, and those programs are actually designed to do 563 00:36:14,280 --> 00:36:19,439 Speaker 2: that particular job. Right mindset is doing the same thing 564 00:36:19,719 --> 00:36:24,040 Speaker 2: for your You have a mindset, you use that mindset 565 00:36:24,200 --> 00:36:27,040 Speaker 2: to do a particular job. I'll give you an example. 566 00:36:27,440 --> 00:36:33,040 Speaker 2: My mindset is I'm a woman, and when I get aged, 567 00:36:33,960 --> 00:36:37,160 Speaker 2: I'm not very much wanted around the community anymore, because 568 00:36:37,520 --> 00:36:42,359 Speaker 2: you know, it's better to beyond and be beautiful, right, 569 00:36:42,400 --> 00:36:44,319 Speaker 2: which I know that this is the mindset. Is not 570 00:36:44,360 --> 00:36:48,040 Speaker 2: a right mindset, but this is the drowing mindset which 571 00:36:48,040 --> 00:36:51,000 Speaker 2: can make lots of money for the industries. When you 572 00:36:51,080 --> 00:36:57,239 Speaker 2: go through the TV and ads, the scream that exactly. 573 00:36:57,360 --> 00:37:01,120 Speaker 2: And it's actually recently it's come to men to to 574 00:37:01,200 --> 00:37:04,480 Speaker 2: be you know, everybody should be like this, no ring, no, 575 00:37:05,000 --> 00:37:07,840 Speaker 2: you know that's it. So this is my mindset, and 576 00:37:07,880 --> 00:37:12,120 Speaker 2: actually it's getting stronger and stronger through messages media. You 577 00:37:12,320 --> 00:37:15,200 Speaker 2: just name it right, and then this is my mindset. 578 00:37:15,600 --> 00:37:20,000 Speaker 2: How does my brain use this mindset to define my behavior? 579 00:37:21,200 --> 00:37:24,400 Speaker 2: Mindset is now the program, This is the war program. 580 00:37:24,800 --> 00:37:27,919 Speaker 2: The job of work program is writing something for you. 581 00:37:28,520 --> 00:37:33,000 Speaker 2: The job is mindset is to define everything around you 582 00:37:33,120 --> 00:37:35,680 Speaker 2: based on the thing that you learned and now you 583 00:37:35,760 --> 00:37:39,600 Speaker 2: think about. Now, my mindset is telling me it's bad 584 00:37:39,640 --> 00:37:43,400 Speaker 2: to have. Oh, go to the show, spend one thousand 585 00:37:43,440 --> 00:37:47,160 Speaker 2: dollars a month on you know, beauty products. You know, really, no, 586 00:37:47,360 --> 00:37:50,440 Speaker 2: that's it. Go to the surgery call you know, sense 587 00:37:50,440 --> 00:37:54,200 Speaker 2: surgery centuries and do this century surgery. That is that 588 00:37:54,320 --> 00:37:57,359 Speaker 2: because you are not very much wanted when you're all right? 589 00:37:57,800 --> 00:38:03,040 Speaker 2: The mindset defines my behavior, viti. This is just one example. 590 00:38:03,120 --> 00:38:06,040 Speaker 2: There are lots of examples. Now turn back to the 591 00:38:06,040 --> 00:38:09,959 Speaker 2: good mindset, like I have a mindset, because mindset could 592 00:38:09,960 --> 00:38:12,840 Speaker 2: be good and bad again, good and bad maybe not 593 00:38:12,920 --> 00:38:18,000 Speaker 2: the right term could be could work exactly. That's a 594 00:38:18,080 --> 00:38:21,759 Speaker 2: very nice termple, Thank you for helping me. Yes. So 595 00:38:22,160 --> 00:38:27,279 Speaker 2: the other mindset is, oh, man, now, the real man 596 00:38:27,640 --> 00:38:30,920 Speaker 2: never cries if you cry. We said that to the 597 00:38:31,320 --> 00:38:34,960 Speaker 2: boys when they fold during football game. Your name is 598 00:38:35,320 --> 00:38:39,040 Speaker 2: don't cry like that means that, Yeah, that means that 599 00:38:39,120 --> 00:38:42,279 Speaker 2: if you cry, you're not right. And then the boy 600 00:38:42,719 --> 00:38:46,080 Speaker 2: grows up with that mindset, not crying. In case of 601 00:38:46,160 --> 00:38:50,320 Speaker 2: the adulthood, he's under so much pressure at work, different things, 602 00:38:50,600 --> 00:38:54,960 Speaker 2: he really crept cry because that's actually the the release 603 00:38:55,120 --> 00:38:58,040 Speaker 2: point of our body to get rid of so much stress. 604 00:38:58,160 --> 00:39:04,120 Speaker 2: But the mindset, now, no crying, just keep everything inside 605 00:39:04,160 --> 00:39:06,320 Speaker 2: yourself and then you will have heart attack in the 606 00:39:06,360 --> 00:39:09,800 Speaker 2: depx ten years. Right. So this is a mindset, right, 607 00:39:10,239 --> 00:39:14,040 Speaker 2: So this is a fixed mindset that we have and 608 00:39:14,160 --> 00:39:16,600 Speaker 2: many of us, like I can tell you from like 609 00:39:16,640 --> 00:39:21,359 Speaker 2: seven billion of people around the world, almost seven still 610 00:39:21,400 --> 00:39:24,440 Speaker 2: growing up with a fixed mindset. You cannot change anything. 611 00:39:24,560 --> 00:39:26,000 Speaker 2: If you want to change it, you are not a 612 00:39:26,040 --> 00:39:30,239 Speaker 2: real man because you're crying. That's just unacceptable. Right. But 613 00:39:31,120 --> 00:39:34,040 Speaker 2: there is another mindset, just growth mindset, and it tells 614 00:39:34,120 --> 00:39:37,480 Speaker 2: you that is not a fact, and you can't change it. 615 00:39:37,800 --> 00:39:41,799 Speaker 2: You need to cry. You cry because a brain to 616 00:39:41,920 --> 00:39:46,080 Speaker 2: get rid of the stress, to actually increase the amount 617 00:39:46,160 --> 00:39:50,840 Speaker 2: of good subumstance in your brain that comes with crying. 618 00:39:51,320 --> 00:39:55,160 Speaker 2: It releases actually some endoor things, some types of good 619 00:39:55,239 --> 00:39:58,480 Speaker 2: ocuoids inside the brain. It feels your relaxed. It's just 620 00:39:58,520 --> 00:40:01,960 Speaker 2: like I've just left a bra right. This is this 621 00:40:02,360 --> 00:40:06,600 Speaker 2: so mindset whatever you have, as you said, the one 622 00:40:06,600 --> 00:40:10,480 Speaker 2: that is good helping us, the one that really, you know, 623 00:40:10,600 --> 00:40:15,200 Speaker 2: don't help us. They are defining our behavior, our act. 624 00:40:15,360 --> 00:40:18,000 Speaker 2: Whatever we do is based on what we have in 625 00:40:18,040 --> 00:40:23,120 Speaker 2: our brain. The good news is that mindset you can 626 00:40:23,680 --> 00:40:27,320 Speaker 2: actually switch from that mindset that you have been trained 627 00:40:27,360 --> 00:40:31,759 Speaker 2: with like for forty years, and now you reached that 628 00:40:31,880 --> 00:40:35,560 Speaker 2: turning point that see that mindset is not working for 629 00:40:35,600 --> 00:40:38,120 Speaker 2: me anymore. I really want to change it to something 630 00:40:38,120 --> 00:40:40,920 Speaker 2: that works for me, that makes me happy at the 631 00:40:41,080 --> 00:40:43,239 Speaker 2: end of the day. Let's face it, happiness is what 632 00:40:43,600 --> 00:40:47,319 Speaker 2: we all seeking, right, I want to be happy. Maybe 633 00:40:47,440 --> 00:40:50,880 Speaker 2: this time to change that mindset so you are able 634 00:40:50,920 --> 00:40:54,840 Speaker 2: to change that fixed one to a growth mindset through neuroplasticity. 635 00:40:55,520 --> 00:40:59,960 Speaker 2: And that is the place that that mindset actually bring 636 00:41:01,120 --> 00:41:04,920 Speaker 2: to your brain to ask for help. How can you 637 00:41:05,080 --> 00:41:08,120 Speaker 2: help me to change myself to something else? And the 638 00:41:08,160 --> 00:41:10,760 Speaker 2: brain says, all right, I'm here, I was just waiting 639 00:41:10,800 --> 00:41:15,480 Speaker 2: for you. Let's do it for roplastysday. Let's get rid 640 00:41:15,520 --> 00:41:21,560 Speaker 2: of those connections which tell you do not cry. Connection 641 00:41:21,920 --> 00:41:25,359 Speaker 2: that tell you, actually, it's okay sometimes to cry. There's 642 00:41:25,440 --> 00:41:28,640 Speaker 2: nothing wrong about it. It's okay to have some rink holes. 643 00:41:28,680 --> 00:41:31,560 Speaker 2: Because you lived long in this planet. That's a good thing. 644 00:41:32,080 --> 00:41:35,120 Speaker 2: So because of that, now you have some renhils and 645 00:41:35,200 --> 00:41:37,920 Speaker 2: there is nothing wrong with that. Okay, So take care 646 00:41:37,960 --> 00:41:40,040 Speaker 2: of yourself, be healthy. But there's nothing wrong with that. 647 00:41:41,080 --> 00:41:41,880 Speaker 3: Check money. 648 00:41:42,040 --> 00:41:45,160 Speaker 2: You know a stressful situation that, oh my god, there 649 00:41:45,200 --> 00:41:47,920 Speaker 2: is a rink call and the actress come to the 650 00:41:48,040 --> 00:41:50,040 Speaker 2: am said, oh there was a ring, it was not here. 651 00:41:50,600 --> 00:41:52,960 Speaker 2: I know what you are talking about. Let's get rid 652 00:41:53,000 --> 00:41:55,960 Speaker 2: of it. Let's spend lots of money. What are you doing? 653 00:41:56,600 --> 00:41:59,319 Speaker 2: Don't do that, just think of it. This is a 654 00:41:59,360 --> 00:42:03,360 Speaker 2: part of life. It's aging. And now I'm not twenty, 655 00:42:03,480 --> 00:42:06,400 Speaker 2: I'm forty. Well, there's nothing wrong with forty because I 656 00:42:06,440 --> 00:42:09,319 Speaker 2: have more achievements. I have a house, which I didn't 657 00:42:09,360 --> 00:42:11,680 Speaker 2: have when I was twenty. I can drive, which I 658 00:42:11,680 --> 00:42:15,000 Speaker 2: couldn't when I was seven. I'm more mature, I have 659 00:42:15,080 --> 00:42:18,880 Speaker 2: more conversation, I can enjoy life better. And that is 660 00:42:18,920 --> 00:42:23,799 Speaker 2: because I'm forty. I'm fifty. But really, right, neuroplasticity helps you. 661 00:42:24,200 --> 00:42:26,360 Speaker 2: It tells you all right, you want me to change, 662 00:42:26,680 --> 00:42:31,800 Speaker 2: it's short practicing, just a short keep your eyes open 663 00:42:32,160 --> 00:42:35,160 Speaker 2: and that behavior and that feeling that comes to you. 664 00:42:35,800 --> 00:42:39,439 Speaker 2: How do I know it's time for neuroplasticity. It's time 665 00:42:39,440 --> 00:42:43,439 Speaker 2: for neuroplastics. I feel I'm not happy anymore, and I'm 666 00:42:43,440 --> 00:42:45,399 Speaker 2: not happy anymore. That means time. 667 00:42:45,560 --> 00:42:49,880 Speaker 1: That's that's the stimulus for change, right, And I like 668 00:42:49,960 --> 00:42:52,680 Speaker 1: the I like your analogy that that's the kind of 669 00:42:53,000 --> 00:42:56,480 Speaker 1: the brain is the hardware, and mindset is the software 670 00:42:56,840 --> 00:42:59,960 Speaker 1: that tells the hardware what to do. So with that 671 00:43:01,040 --> 00:43:06,120 Speaker 1: little tips can you give people who are struggling with say, 672 00:43:06,200 --> 00:43:09,600 Speaker 1: negative thought patterns, negative mindset? What tips can I have 673 00:43:09,719 --> 00:43:11,960 Speaker 1: for cultivating a more positive mindset? 674 00:43:13,280 --> 00:43:16,640 Speaker 2: All right? If I want to give you tips, maybe 675 00:43:16,680 --> 00:43:19,239 Speaker 2: I go through two or three most important ones, because 676 00:43:19,280 --> 00:43:24,400 Speaker 2: I'm just considered the first thing when you got to 677 00:43:24,440 --> 00:43:27,239 Speaker 2: that turning point of course, which we get it more 678 00:43:27,320 --> 00:43:30,360 Speaker 2: or less all of us. The first thing is awareness. 679 00:43:30,640 --> 00:43:35,040 Speaker 2: Neuroplasticity start with awareness. And by awareness what I mean, 680 00:43:35,120 --> 00:43:40,160 Speaker 2: I mean observing your thoughts when something comes to your 681 00:43:41,000 --> 00:43:44,879 Speaker 2: and you know that we talk a lot, self talk 682 00:43:44,920 --> 00:43:47,880 Speaker 2: a lot, most of them are most of them are negative. 683 00:43:48,760 --> 00:43:51,640 Speaker 2: You tell me, maybe five percent of them are positive, 684 00:43:51,840 --> 00:43:56,080 Speaker 2: ninety five are negative. When a thought comes to your mind, 685 00:43:56,360 --> 00:43:59,640 Speaker 2: observe it. It's just like surfing through the thoughts. So 686 00:43:59,680 --> 00:44:03,680 Speaker 2: when it pause for a minute before acting, just pause 687 00:44:04,120 --> 00:44:08,600 Speaker 2: and observe it. That's a thought. So this thought definitely 688 00:44:08,719 --> 00:44:11,400 Speaker 2: gives you a feeling either good or bad, either happiness 689 00:44:11,480 --> 00:44:14,600 Speaker 2: or sadness, which ninety five percent is sadness. It is, 690 00:44:14,800 --> 00:44:19,480 Speaker 2: you know, self negative self thought. Right, observe the thought. 691 00:44:21,080 --> 00:44:24,400 Speaker 2: Observe the thought, and watch if it is giving you 692 00:44:24,480 --> 00:44:27,000 Speaker 2: good or bad. If it is giving you good, just 693 00:44:27,080 --> 00:44:30,440 Speaker 2: live it for now. If if it is giving you bad, feeling, 694 00:44:30,960 --> 00:44:37,480 Speaker 2: now go back one step. Because every feeling good or 695 00:44:37,480 --> 00:44:41,720 Speaker 2: bad coming from a thought, that bad feeling is com right, 696 00:44:42,360 --> 00:44:45,480 Speaker 2: So then search for that thought. Play a game fact 697 00:44:45,560 --> 00:44:49,080 Speaker 2: or fiction. When that is the thought that you're observing, 698 00:44:49,200 --> 00:44:53,000 Speaker 2: that's the thought. I feel bad because I think today 699 00:44:53,040 --> 00:44:56,080 Speaker 2: at work, when I start going to start just going 700 00:44:56,080 --> 00:45:01,480 Speaker 2: to my office, my boss is being so set with 701 00:45:01,560 --> 00:45:04,440 Speaker 2: me because of that thought. I don't know if it 702 00:45:04,480 --> 00:45:06,800 Speaker 2: is fact or fiction. Because of that thought, I feel 703 00:45:06,800 --> 00:45:10,520 Speaker 2: sad today, right, So observe your feeling, observe your thought, 704 00:45:10,680 --> 00:45:13,600 Speaker 2: and then play fact or fiction. Is it a fact 705 00:45:14,000 --> 00:45:18,200 Speaker 2: or is it your assumption? So ninety five, I'm telling 706 00:45:18,239 --> 00:45:21,960 Speaker 2: you if it is nine ninety nine percent of the 707 00:45:22,080 --> 00:45:25,560 Speaker 2: things that we thought, and they make us sad, they 708 00:45:25,600 --> 00:45:29,480 Speaker 2: are never going to happen. They do not exist in reality. 709 00:45:30,320 --> 00:45:34,040 Speaker 2: These are our assumptions. I think, what if if I 710 00:45:34,120 --> 00:45:36,320 Speaker 2: lose my car tomorrow? But if if I lose my 711 00:45:36,440 --> 00:45:40,040 Speaker 2: job tomorrow, But if I lose my relationship tomorrow? What 712 00:45:41,120 --> 00:45:44,759 Speaker 2: or or tomorrow? There are possibilities, but ninety five of 713 00:45:44,880 --> 00:45:47,520 Speaker 2: them never happens to you. These are fiction, They are 714 00:45:47,520 --> 00:45:51,000 Speaker 2: your assumption. If they are your assumption, you have to 715 00:45:51,080 --> 00:45:58,080 Speaker 2: stop some assuming the things. So again, observe when you think, 716 00:45:58,520 --> 00:46:03,279 Speaker 2: when you see that thought, separate those things. Most of 717 00:46:03,280 --> 00:46:06,000 Speaker 2: them are fictions and your assumptions. And when they are 718 00:46:06,040 --> 00:46:10,600 Speaker 2: your assumptions, just try do not fight them. Do not 719 00:46:10,719 --> 00:46:12,840 Speaker 2: fight your thoughts. This is the job of your brain. 720 00:46:13,200 --> 00:46:14,920 Speaker 2: The thoughts come to your brain. 721 00:46:15,160 --> 00:46:18,800 Speaker 3: This is the job that do not generating machine. 722 00:46:18,440 --> 00:46:21,920 Speaker 2: Right exactly, if you if you keep coming back to 723 00:46:21,960 --> 00:46:26,279 Speaker 2: you observe them exactly. You have to observe them, and 724 00:46:26,320 --> 00:46:29,200 Speaker 2: you have to separate the ones that are happening, which 725 00:46:29,320 --> 00:46:31,200 Speaker 2: are the ones that are not happening. If I made 726 00:46:31,200 --> 00:46:33,440 Speaker 2: a mistake a job at my job, and I know 727 00:46:33,560 --> 00:46:36,000 Speaker 2: that this is the cause of my bad feeling. Yes, 728 00:46:36,080 --> 00:46:38,040 Speaker 2: that's that five percent that I have to fix it. 729 00:46:38,400 --> 00:46:43,640 Speaker 2: But nine you know her husband or kid, whatever, So 730 00:46:43,719 --> 00:46:45,840 Speaker 2: that's the reason that he doesn't. It doesn't have anything 731 00:46:45,880 --> 00:46:48,279 Speaker 2: to do with me. So why do I assume like 732 00:46:48,560 --> 00:46:51,560 Speaker 2: that this is happening just because of me? Right? Assumption 733 00:46:51,719 --> 00:46:53,759 Speaker 2: is not working for you, and it is very hard. 734 00:46:53,800 --> 00:46:58,240 Speaker 2: I'm telling you, it's very hard to start assuming the things. 735 00:46:58,680 --> 00:47:03,120 Speaker 2: But that is a bad neuroplast Connections are strong there. 736 00:47:03,600 --> 00:47:05,520 Speaker 2: You have to work on them, and you have to 737 00:47:05,520 --> 00:47:08,040 Speaker 2: make them weaker and weaker and weaker and weaker, and 738 00:47:08,760 --> 00:47:11,959 Speaker 2: that makes actually more room for the facts. So those 739 00:47:12,000 --> 00:47:14,879 Speaker 2: connections which are not about assumptions, you are growing more 740 00:47:14,960 --> 00:47:18,319 Speaker 2: and more and more you feel relief from that much 741 00:47:18,360 --> 00:47:20,080 Speaker 2: of a stress. You know, when you want to go 742 00:47:21,000 --> 00:47:24,440 Speaker 2: you you keep repeating the question with yourself. I say this, 743 00:47:24,560 --> 00:47:27,600 Speaker 2: when he says this. Before coming to this, it comes 744 00:47:27,600 --> 00:47:29,759 Speaker 2: to me that I have to practice this, and I say, 745 00:47:29,840 --> 00:47:32,280 Speaker 2: why do I need to practice? I don't need to practice. 746 00:47:32,440 --> 00:47:35,560 Speaker 2: Ninety five persons after things that I think going to happen. 747 00:47:35,680 --> 00:47:38,680 Speaker 2: Pau even don't want to ask them from me. So 748 00:47:38,760 --> 00:47:42,399 Speaker 2: I just go with the feelings, start talking the way 749 00:47:42,440 --> 00:47:43,320 Speaker 2: that it goes. 750 00:47:43,160 --> 00:47:43,680 Speaker 1: And it's nice. 751 00:47:43,680 --> 00:47:47,120 Speaker 2: I'm beauty, you're happy, I'm happy, no stress whatsoever. I'm 752 00:47:47,120 --> 00:47:47,480 Speaker 2: all right. 753 00:47:48,000 --> 00:47:48,680 Speaker 3: So that's it. 754 00:47:49,200 --> 00:47:53,279 Speaker 2: Awareness, separate facts and fiction, and then start working on 755 00:47:53,360 --> 00:47:57,400 Speaker 2: the ones that are not happening, make them weaker, feel quiet. 756 00:47:57,560 --> 00:48:02,359 Speaker 2: And one good thing that I tell you is if 757 00:48:02,400 --> 00:48:06,080 Speaker 2: you think something is not happening or hasn't happened, or 758 00:48:06,239 --> 00:48:09,080 Speaker 2: something that you can do, bring it yet. At the end, 759 00:48:09,360 --> 00:48:12,000 Speaker 2: like if you think that's not happening, or if you 760 00:48:12,040 --> 00:48:15,400 Speaker 2: think that I cannot do it, bring it yet. I 761 00:48:15,440 --> 00:48:18,200 Speaker 2: cannot do it yet. Because when you say I cannot 762 00:48:18,239 --> 00:48:21,920 Speaker 2: do it, just want it or not just body, I 763 00:48:21,960 --> 00:48:24,319 Speaker 2: cannot do it. What's gonna happen? And you say yes 764 00:48:24,360 --> 00:48:26,960 Speaker 2: to yourself, I cannot do it yet, doesn't mean that 765 00:48:27,000 --> 00:48:28,720 Speaker 2: I cannot do it now tomorrow. 766 00:48:29,480 --> 00:48:33,600 Speaker 1: That's Carol dwac growth mindset. The most powerful word in 767 00:48:33,640 --> 00:48:35,560 Speaker 1: the English language is. 768 00:48:35,640 --> 00:48:42,080 Speaker 3: Yet, I'm not yet. Very cold