WEBVTT - #1862 Cognitive Optimisation (Making Your Brain Work Good-er) - Dr. Cam McDonald

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<v Speaker 1>I'll get at Welcome to another installment of the show.

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<v Speaker 1>It's Harps, it's Tiff, it's doctor Cam. For God's sake,

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<v Speaker 1>Doctor Cam, do not continue the conversation that we were

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<v Speaker 1>just having, especially seeing as it's Easter Monday. We'll start

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<v Speaker 1>with you and we'll go backwards this time. How are

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<v Speaker 1>you incredibly well?

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<v Speaker 2>Thank you. I had a great little Easter egg hunt

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<v Speaker 2>with my kids yesterday, and I was trying to reduce

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<v Speaker 2>their chocolate load because the dietitian and me is still

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<v Speaker 2>alive at times, and watching my children ply themselves with

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<v Speaker 2>chocolate s difficult. So I got them some toys instead

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<v Speaker 2>of eggs, and they were the win. It's like a

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<v Speaker 2>little mini Christmas that worked.

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<v Speaker 1>Well, well, good for you. How much how much do

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<v Speaker 1>you just be the dad who's kind of a cool dad?

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<v Speaker 1>And how much do you be the authoritative, fucking researcher, scientist,

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<v Speaker 1>boring old fuck that goes that monitors everything.

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<v Speaker 2>I monitor everything. It's just whether I say it. I

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<v Speaker 2>definitely take it upon myself to educate my older one

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<v Speaker 2>as much as I can about mate, but this is

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<v Speaker 2>going to do that to your body? Right, But I'm not,

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<v Speaker 2>you know, and I'm definitely not the parent that buys

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<v Speaker 2>the slurpies as regularly, because I just I have this

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<v Speaker 2>even though I used to drown myself and slaves at

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<v Speaker 2>a job for my granddaddy had a service station and

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<v Speaker 2>I had unlimited slurpy access when I was eight or nine.

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<v Speaker 1>And you know, so look how you turned out exactly

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<v Speaker 1>like IMN. If we're looking at you as an N

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<v Speaker 1>equals one, everybody should do slurpies when they're young.

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<v Speaker 2>That's true. It's dangerous though, making assumptions from one to many.

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<v Speaker 2>But I hear what you're saying, and I probably am

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<v Speaker 2>a little bit paranoid about it. Probably the worst thing

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<v Speaker 2>that happens is that I've got the knowledge. I know

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<v Speaker 2>that it's unrealistic unless you're going to and I've got

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<v Speaker 2>friends that have absolutely set their mark to say, I'll

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<v Speaker 2>drive thirty kilometers rather than go to McDonald's three minutes

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<v Speaker 2>down the road to make sure that we get some

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<v Speaker 2>healthy food. Like I've got friends that do that, and

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<v Speaker 2>I love and but I actually like going to Macis

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<v Speaker 2>from time to time, you know what I mean, And

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<v Speaker 2>the kids absolutely love it. So I don't know, I'm

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<v Speaker 2>a little bit more realistic about it. As long as

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<v Speaker 2>I'm as long as they feel safe, that's probably number one,

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<v Speaker 2>and then the number two is moving as much as possible,

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<v Speaker 2>So I try and keep them active and then do

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<v Speaker 2>the food as I can.

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<v Speaker 1>You and missus McDonald co parent strategically in that you

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<v Speaker 1>have a certain role, she has a certain role, or

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<v Speaker 1>is it more freestyle than that.

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<v Speaker 2>We're not together, so we definitely, we definitely have that's

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<v Speaker 2>probably the we have the entire role when we've got

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<v Speaker 2>the kids, essentially, But I would have to say that

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<v Speaker 2>she is a very, very incredible human when it comes

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<v Speaker 2>to doing all of the things and keeping track of

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<v Speaker 2>all the things, just like many mums do. So what

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<v Speaker 2>is she better at than you?

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<v Speaker 1>We're not going to ask the other way around, but

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<v Speaker 1>what has she got you covered on?

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<v Speaker 2>She is so immediately practical problem solving, sees the thing

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<v Speaker 2>fixes that. She's an activator in our language, so she

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<v Speaker 2>just takes action and is hyper practical in getting it done.

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<v Speaker 2>I'll go into the theory of things and want to

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<v Speaker 2>figure it out when she's already done four things already.

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<v Speaker 2>So she's just got that. She's got an insane ability

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<v Speaker 2>to just get things done and take action. And she's

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<v Speaker 2>also she's got that abundance mentality as well, Like I'm

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<v Speaker 2>a real I'm a bit of a scrooge. And she's

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<v Speaker 2>very good at just always projecting we've got enough, like

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<v Speaker 2>there's always enough for that, yet let's go do that,

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<v Speaker 2>And she just makes it happen. She's magical at it.

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<v Speaker 2>So I create that in my own way, but it's

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<v Speaker 2>it's definitely a pretty powerful thing that she's got gone

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<v Speaker 2>on there.

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<v Speaker 1>It's good that you have the self awareness and the

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<v Speaker 1>objectivity and the you know, I guess the humility to go, well,

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<v Speaker 1>she's better at some stuff than me, and that's just

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<v Speaker 1>the truth. And I do this, which I do some

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<v Speaker 1>stuff which is great, that some stuff not so much.

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<v Speaker 1>Is there anything within the realm of parenting and I

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<v Speaker 1>guess educating and forming and protecting your kids that you've

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<v Speaker 1>changed your mind on over the journey, or that you've

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<v Speaker 1>kind of changed your approach.

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<v Speaker 2>Yes, well, and I'd have to say that the understanding

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<v Speaker 2>the kids biology is really really helpful for that. So

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<v Speaker 2>just how I focus and what I hold as a

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<v Speaker 2>standard as how you should act or how you should

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<v Speaker 2>think or whatever it might be, is very different. So

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<v Speaker 2>my brain and if I was in my natural state

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<v Speaker 2>with people just like me, everything would be great. You've

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<v Speaker 2>done that. What's the next thing that we're going to

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<v Speaker 2>do now? Oh, what's the next progression that we're going

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<v Speaker 2>to make? Oh, well done you. We're going to keep moving,

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<v Speaker 2>We're going to keep going better. And oh, we've got

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<v Speaker 2>to think about that. There's a really good growth opportunity

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<v Speaker 2>in that. Let's discuss it, let's unpack it, let's make

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<v Speaker 2>sure that we understand all of the things about it.

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<v Speaker 2>That is an absolute nightmare for my oldest child because

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<v Speaker 2>he's a little connector. Connectors are all about trust and

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<v Speaker 2>connection and fun and variety. And so whereas I would think, oh,

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<v Speaker 2>the most important thing is that he gets good grades

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<v Speaker 2>at school, when in fact, now I know his lens

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<v Speaker 2>for life is am I accepted? And do I feel

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<v Speaker 2>like I belong? And if that happens, his homework is killer,

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<v Speaker 2>all of his school work is amazing, all of his

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<v Speaker 2>sport goes really well. He just needs to feel like

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<v Speaker 2>he belongs. And so I'm just supporting him in making

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<v Speaker 2>him feel like he belongs. Whereas I'm not trying to

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<v Speaker 2>push him really hard with the academics. I'm not Essentially

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<v Speaker 2>my focus is as much as possible, just do social

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<v Speaker 2>stuff and then he feels really good and then he

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<v Speaker 2>finds his own way to create the fun and joy.

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<v Speaker 2>Whereas my second he's four, a bit more introverted, very

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<v Speaker 2>practical with his hands, very connected and just onan some time.

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<v Speaker 2>He's a little but he's got this activator streak, so

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<v Speaker 2>he is like twice the size of his peers at KINDI.

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<v Speaker 2>He is such a little beast, but he runs around

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<v Speaker 2>just as fast as he's brothers or tries to. So

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<v Speaker 2>he's ready made for the front, like the most mobile

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<v Speaker 2>front ray you've ever seen. It's going to be amazing.

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<v Speaker 2>So he's got a very different way of being and

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<v Speaker 2>it's really about its connection, but it's doing practical things

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<v Speaker 2>with our hands. So we're out in the garden playing

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<v Speaker 2>with trucks and we're putting puzzles together. And whereas my

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<v Speaker 2>oldest doesn't have any want for any of that stuff.

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<v Speaker 2>He just wants to do things with his friends, place, sports,

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<v Speaker 2>whatever it might be. And so just knowing that that's

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<v Speaker 2>their preferences and putting them into situations where that can

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<v Speaker 2>be them as much as possible, and pulling myself out of.

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<v Speaker 1>It as much as possible.

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<v Speaker 2>That's probably the biggest thing that I've learned, because I

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<v Speaker 2>know that if I didn't know that, I'd just be

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<v Speaker 2>I'd be logicing and strategicizing them into death. Like I know,

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<v Speaker 2>it's just not their natural state.

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<v Speaker 1>Do you think that, like knowing, for example, that your

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<v Speaker 1>older kid loves to just belong and be part of

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<v Speaker 1>something and be accepted, Like, would that come down to

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<v Speaker 1>even say, we're sports where you would maybe consciously steer

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<v Speaker 1>him away from kind of standalone sports like you're a

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<v Speaker 1>runner or you're a tennis player, and into like team sports.

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<v Speaker 2>It's so interesting in that having this awareness it has

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<v Speaker 2>not even been thought of as a possibility because he

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<v Speaker 2>shows zero interesting. But if he was my kid, I'd

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<v Speaker 2>be like, mate, we've got to go to swimming because

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<v Speaker 2>I love swimming. I love following a black line for

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<v Speaker 2>a good portion in my childhood. He's not interested at all.

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<v Speaker 2>He just wants to push people into pools and bomb them,

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<v Speaker 2>you know, And that's yeah, that's a kid. But I

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<v Speaker 2>wasn't that interested in that. I wanted to swim as

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<v Speaker 2>fast as I could and track all of my times.

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<v Speaker 2>So because I've known about that since he was about three.

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<v Speaker 2>Because we can measure kids from too and up. It's

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<v Speaker 2>I've just allowed him to gravitate, but it's often a

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<v Speaker 2>bit like socker. He loves and then he's enjoying cross

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<v Speaker 2>country only because there's a whole group of them that

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<v Speaker 2>run together. Anything where there's people he's into. But to

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<v Speaker 2>send him on a run by, he just wouldn't do it.

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<v Speaker 2>He he just doesn't have any inclination. But if you say, hey,

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<v Speaker 2>your friends are going, he's like one hundred percent every

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<v Speaker 2>time like that, and just knowing that that's not a deficit,

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<v Speaker 2>but just if he's socially satisfied, it makes him happier.

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<v Speaker 2>That's probably the big thing in my mind because I

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<v Speaker 2>would think, oh, man, what's wrong with this kid? He

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<v Speaker 2>can't do anything by himself. But it's just not the

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<v Speaker 2>way that he's built. And a lot of personal development,

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<v Speaker 2>self development help, self help stuff is all about you've

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<v Speaker 2>got to grit through it yourself or its like no,

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<v Speaker 2>just be around people that want to do it too,

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<v Speaker 2>And it's really easy now all of a sudden, So

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<v Speaker 2>there's Yeah, that's been an interesting experience.

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<v Speaker 1>It's incredible that the same people can produce kids that

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<v Speaker 1>are so bloody different.

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<v Speaker 2>Mhmm, yeah, yeah, well that's right, so bloody confusing every

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<v Speaker 2>parent is it doesn't matter he talks, everyone's making it up. Yeah,

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<v Speaker 2>everyone's just having a crack the best they can. And

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<v Speaker 2>this has definitely given me a lot more structure to

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<v Speaker 2>those things there.

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<v Speaker 1>And t if what's your parenting style with Lunar and Bear?

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<v Speaker 1>I mean, very relaxed.

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<v Speaker 3>They are the boss of me, and I smothered them

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<v Speaker 3>and I'm a bit needy and I require a lot

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<v Speaker 3>of validation from them.

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<v Speaker 1>Who requires the most attention.

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<v Speaker 3>Both of them equally, really in very different ways.

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<v Speaker 1>And do they get bizre of course, everybody, we're talking

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<v Speaker 1>about a dog and a cat, not too actual humans

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<v Speaker 1>if you're somewhat new to the show, and.

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<v Speaker 2>Some very woke names though. If if they were lunering Bear,

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<v Speaker 2>yeah that's right.

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<v Speaker 1>Yeah, imagine having a kid called Beert. That's kind of cool.

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<v Speaker 1>Bear of course being the cat, Luna of course being

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<v Speaker 1>the fucking world famous whippet. Shall I have her own

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<v Speaker 1>TV show coming out soon? Do they get jealous of

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<v Speaker 1>each other?

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<v Speaker 2>Yeah?

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<v Speaker 3>Yeah, and they like their classic siblings. They're at each

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<v Speaker 3>other all the time. And then when I'm busy. If

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<v Speaker 3>I walk out and go look for them now, they'll

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<v Speaker 3>be kiled up on a blanket together. But when I'm around,

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<v Speaker 3>they just beat each other up all the time.

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<v Speaker 1>What that's about. So enough about parenting and steering your

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<v Speaker 1>kids toward team sports or single sports, and parenting a

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<v Speaker 1>dog and a cat. I wanted to actually talk to

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<v Speaker 1>you today about how to keep our brain working as

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<v Speaker 1>well as it can for as long as we can

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<v Speaker 1>doc being as my brain is now sixty one. So

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<v Speaker 1>there's a little bit of self interest in this. Of course,

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<v Speaker 1>you can't be objective about yourself because I'm me, But

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<v Speaker 1>I feel like anyway as objective as I think I

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<v Speaker 1>can be, I feel like my brain works I was

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<v Speaker 1>going to say better, Maybe not, but at least as

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<v Speaker 1>well as when I was thirty. And I think maybe

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<v Speaker 1>that's true, maybe it's not, but definitely there's not a

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<v Speaker 1>If there is cognitive decline, I can't sense it. Maybe

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<v Speaker 1>you two can, but I can't. But I feel like

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<v Speaker 1>my ability to remember things and articulate things and focus

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<v Speaker 1>and pay attention and you know, study and all of

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<v Speaker 1>the things that I'm doing is at least as good

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<v Speaker 1>as it was. Maybe a little bit better. But I

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<v Speaker 1>feel also like I consciously do that, like I train

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<v Speaker 1>my brain kind of like I train my body. I'm

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<v Speaker 1>quite methodical and systematic about consciously learning and keeping those

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<v Speaker 1>cognitive wheels turning and exposing myself to new ideas and

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<v Speaker 1>new concepts and constructs, and you know, even down to

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<v Speaker 1>teaching myself a new term or phrase or word every

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<v Speaker 1>day or second day that I want to weave in

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<v Speaker 1>at some stage in the next conversation or so. So

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<v Speaker 1>tell us about when does our brain to start to

0:12:01.000 --> 0:12:05.080
<v Speaker 1>slide typically, and what are some of the things that

0:12:05.120 --> 0:12:11.520
<v Speaker 1>we can do to maintain improve cognitive function over the lifespan.

0:12:11.600 --> 0:12:13.760
<v Speaker 1>I know that's I know we could do a serieses

0:12:13.760 --> 0:12:15.960
<v Speaker 1>on this, but let's just maybe hit some of the

0:12:16.000 --> 0:12:16.560
<v Speaker 1>high points.

0:12:16.800 --> 0:12:23.360
<v Speaker 2>Okay, So your brain tissue is mirroring in many ways

0:12:23.760 --> 0:12:30.000
<v Speaker 2>your muscular mass and also your metabolism and your life course.

0:12:30.160 --> 0:12:34.280
<v Speaker 2>So generally, as humans, we're developing and getting stronger up

0:12:34.360 --> 0:12:37.600
<v Speaker 2>until our late twenties, and then at thirty we plateau

0:12:37.679 --> 0:12:41.520
<v Speaker 2>for a period and then we start declining forty five

0:12:41.640 --> 0:12:44.080
<v Speaker 2>maybe fifty five just depends on where you're at. But

0:12:44.120 --> 0:12:47.800
<v Speaker 2>from forty onwards, you could say roughly there's a one

0:12:47.840 --> 0:12:51.920
<v Speaker 2>to two percent decline in muscle mass, muscle strength going

0:12:51.960 --> 0:12:55.920
<v Speaker 2>downs a lot faster if you're not maintaining it metabolic rate.

0:12:56.800 --> 0:13:00.120
<v Speaker 2>And also your brain tissue. But it's not all of

0:13:00.160 --> 0:13:03.640
<v Speaker 2>your brain tissue. It's particular regions of your brain. Because

0:13:03.720 --> 0:13:06.360
<v Speaker 2>there's two parts of your brain tissue. Why there's white

0:13:06.360 --> 0:13:08.840
<v Speaker 2>matter and gray matter. There's obviously a lot more than that,

0:13:08.880 --> 0:13:11.160
<v Speaker 2>but well, it's a white matter and gray matter. Gray

0:13:11.160 --> 0:13:15.280
<v Speaker 2>matter is like the little layer of AI that connects

0:13:15.320 --> 0:13:17.800
<v Speaker 2>everything together and makes all the magic happen. And the

0:13:17.800 --> 0:13:21.960
<v Speaker 2>white is like the all of the the power lines

0:13:21.960 --> 0:13:26.040
<v Speaker 2>and the connective connective tissues that makes the gray matter work.

0:13:26.080 --> 0:13:28.959
<v Speaker 2>It like it gives you all. It provides transport for

0:13:29.000 --> 0:13:30.640
<v Speaker 2>all of the ideas to meet the gray matter, and

0:13:30.640 --> 0:13:34.319
<v Speaker 2>then the gray matter does its magic. So the areas

0:13:34.320 --> 0:13:36.599
<v Speaker 2>of the brain that you've really got to be maintaining,

0:13:37.480 --> 0:13:40.960
<v Speaker 2>your prefrontal cortex, your hipp A campus are two. We

0:13:40.960 --> 0:13:44.000
<v Speaker 2>can talk about those prefrontals, your virtual work bench. That's

0:13:44.040 --> 0:13:47.920
<v Speaker 2>where you're taking on new information, you're comprehending it, you're interacting.

0:13:47.960 --> 0:13:50.080
<v Speaker 2>Then you're communicating that to your hipp A campus. Your

0:13:50.120 --> 0:13:53.160
<v Speaker 2>hipp A campus holds it in short term memory, and

0:13:53.240 --> 0:13:56.440
<v Speaker 2>then it's also informing your memory. It's informed by your

0:13:56.600 --> 0:13:59.040
<v Speaker 2>it's connecting with your amignal as well, and talking like

0:13:59.160 --> 0:14:01.960
<v Speaker 2>helps you remember things that were emotional, and then it

0:14:01.960 --> 0:14:04.559
<v Speaker 2>sends it off to another place to go into long

0:14:04.640 --> 0:14:07.559
<v Speaker 2>term memory or sometimes it's held in the HIPO campus

0:14:07.559 --> 0:14:10.760
<v Speaker 2>for quite a while too. So those two tissues, prefrontal

0:14:10.760 --> 0:14:15.000
<v Speaker 2>cortex thinking and calculating and then your memory are two

0:14:15.160 --> 0:14:18.040
<v Speaker 2>really really important regions, and they are the two regions

0:14:18.040 --> 0:14:21.160
<v Speaker 2>that seem to decline. And when we're talking about brain

0:14:21.400 --> 0:14:24.760
<v Speaker 2>matter and it declining one to two percent, we're often

0:14:24.800 --> 0:14:29.600
<v Speaker 2>talking about those areas and so what then, So there's

0:14:29.600 --> 0:14:31.320
<v Speaker 2>a couple of things that go along with this. One

0:14:31.440 --> 0:14:36.240
<v Speaker 2>is that there is because your brain is plastic, how

0:14:36.320 --> 0:14:41.200
<v Speaker 2>you use your brain essentially directs traffic around your brain.

0:14:41.320 --> 0:14:43.880
<v Speaker 2>So if you're using it lots and using it creatively,

0:14:44.320 --> 0:14:48.120
<v Speaker 2>you start branching. You maintain the branches that you have,

0:14:48.200 --> 0:14:50.840
<v Speaker 2>and you also create new branches, which is very very important.

0:14:50.840 --> 0:14:53.520
<v Speaker 2>That's why you were talking about that. But then it's

0:14:53.560 --> 0:14:58.480
<v Speaker 2>just like exercise training. If you just train and you're

0:14:58.480 --> 0:15:01.280
<v Speaker 2>definitely putting force on your check because you're doing chest press,

0:15:01.680 --> 0:15:04.720
<v Speaker 2>But then you don't fuel yourself and you don't have

0:15:04.720 --> 0:15:07.560
<v Speaker 2>any blood flow going to that part of you, to

0:15:07.600 --> 0:15:10.600
<v Speaker 2>your muscle tissue. You haven't got enough protein, you don't

0:15:10.600 --> 0:15:13.560
<v Speaker 2>got enough carbohydrates, you don't have good blood flow, you

0:15:13.600 --> 0:15:16.480
<v Speaker 2>don't have any rest. Then you end up not getting

0:15:16.480 --> 0:15:19.680
<v Speaker 2>any stronger even though you're directing these muscles. Hey, you

0:15:19.720 --> 0:15:22.840
<v Speaker 2>need to be stronger through bench press, because that's the instruction.

0:15:23.640 --> 0:15:26.800
<v Speaker 2>If you don't have the supportive elements that then creates

0:15:26.880 --> 0:15:29.360
<v Speaker 2>the growth of that muscle and helps the recovery, then

0:15:29.360 --> 0:15:31.000
<v Speaker 2>you don't get it. And this is where there's You

0:15:31.040 --> 0:15:33.800
<v Speaker 2>can be a very active mind all day long, but

0:15:33.880 --> 0:15:38.720
<v Speaker 2>if your brain, if your body is physically inflamed, if

0:15:38.720 --> 0:15:42.680
<v Speaker 2>it's not transporting blood to your brain, well, we know

0:15:42.800 --> 0:15:47.280
<v Speaker 2>that how well blood flows through your brain, particularly these regions,

0:15:47.320 --> 0:15:50.120
<v Speaker 2>really determine whether it's in good health or not. And

0:15:50.120 --> 0:15:52.200
<v Speaker 2>there's a number of factors that drive great blood flow.

0:15:53.160 --> 0:15:56.440
<v Speaker 2>It's are you stimulating the production of new brain cells

0:15:56.480 --> 0:15:59.840
<v Speaker 2>as well through exercise that the blood flow is in

0:16:00.040 --> 0:16:02.480
<v Speaker 2>formed by the nutrients that you have. How much you

0:16:02.520 --> 0:16:05.080
<v Speaker 2>can open up your blood vessels and allow that blood

0:16:05.080 --> 0:16:07.800
<v Speaker 2>to flow the exercise is another component to that as well,

0:16:07.800 --> 0:16:10.720
<v Speaker 2>how well are you sleeping, what's the background level of

0:16:10.760 --> 0:16:13.240
<v Speaker 2>stress in your life, Because if you've got background stress

0:16:13.240 --> 0:16:18.120
<v Speaker 2>like chronic pain, or if you've got even depression anxiety,

0:16:18.240 --> 0:16:20.760
<v Speaker 2>if you've got if you're sitting down all day, if

0:16:20.760 --> 0:16:23.360
<v Speaker 2>you're in an environment physically that's not helpful, like there's

0:16:23.400 --> 0:16:26.400
<v Speaker 2>lots of chemicals in the air, then all of those

0:16:26.440 --> 0:16:31.520
<v Speaker 2>things which destroys brain tissue. And so you've got this

0:16:32.360 --> 0:16:35.600
<v Speaker 2>so that out of all of that, can maintain, if

0:16:35.680 --> 0:16:38.600
<v Speaker 2>not increase the size of these areas your prefront of

0:16:38.600 --> 0:16:42.200
<v Speaker 2>cortex Shiper campus. You can absolutely increase them even into

0:16:42.240 --> 0:16:45.920
<v Speaker 2>your seventh, eighth, ninth decade of life. So you can,

0:16:46.320 --> 0:16:49.520
<v Speaker 2>if you provide the right environment, you can significantly enhance

0:16:49.600 --> 0:16:52.600
<v Speaker 2>these regions of the brain. Second, and so that's going

0:16:52.640 --> 0:16:55.760
<v Speaker 2>to come from using your brain for creative endeavors. And

0:16:55.840 --> 0:16:58.840
<v Speaker 2>it's also about making sure you've got the raw materials

0:16:59.000 --> 0:17:02.240
<v Speaker 2>and the state within your system that allows your blood

0:17:02.320 --> 0:17:04.920
<v Speaker 2>vessels to open right up to provide the right nutrients

0:17:04.920 --> 0:17:07.920
<v Speaker 2>to antioxidize the stress, to help you grow, to provide

0:17:07.960 --> 0:17:10.320
<v Speaker 2>the nutrients that you need to rebuild those tissues as well.

0:17:10.359 --> 0:17:13.600
<v Speaker 2>And while i'm here, there was a really good example

0:17:13.640 --> 0:17:16.200
<v Speaker 2>of the mental side of things that you're talking about.

0:17:16.800 --> 0:17:19.919
<v Speaker 2>There's a cracking book that completely changed the way that

0:17:19.960 --> 0:17:22.440
<v Speaker 2>I look at exercise and actually got me into brain

0:17:22.480 --> 0:17:25.000
<v Speaker 2>health because that I was halfway through writing a brain

0:17:25.000 --> 0:17:28.000
<v Speaker 2>health book before I found personalization and it all got

0:17:28.040 --> 0:17:33.440
<v Speaker 2>too complex and what John J. Rady. He wrote a

0:17:33.440 --> 0:17:37.040
<v Speaker 2>book called Spark, and it essentially talks about how the

0:17:37.119 --> 0:17:42.919
<v Speaker 2>brain can essentially supported directly by exercise. But one of

0:17:42.920 --> 0:17:46.320
<v Speaker 2>the examples that they gave was around neuroplasticity. There was

0:17:46.440 --> 0:17:51.000
<v Speaker 2>a nun who always throughout her life was in the

0:17:51.040 --> 0:17:54.880
<v Speaker 2>top or in the ninetieth centile for intelligence and vocabulary

0:17:55.040 --> 0:17:57.480
<v Speaker 2>and memory and all of these incredible things all the

0:17:57.480 --> 0:18:02.040
<v Speaker 2>way through to when she died, and then she donated

0:18:02.080 --> 0:18:04.439
<v Speaker 2>her body and brain for science after she passed on,

0:18:04.840 --> 0:18:06.800
<v Speaker 2>and when they opened her up, it turned out that

0:18:06.920 --> 0:18:12.399
<v Speaker 2>her hippo campus was completely riddled with Alzheimer's. But because

0:18:12.440 --> 0:18:15.720
<v Speaker 2>she was every week every day she was journaling or

0:18:15.840 --> 0:18:19.200
<v Speaker 2>like living the nun life, like having little word quizzes,

0:18:19.320 --> 0:18:22.000
<v Speaker 2>and she was actively using her brain to expand it

0:18:22.040 --> 0:18:23.760
<v Speaker 2>and grow it. Her brain over the course of her

0:18:23.800 --> 0:18:26.280
<v Speaker 2>life said oh, I can't get my memory if I

0:18:26.320 --> 0:18:28.639
<v Speaker 2>go to the hipp of campus anymore, I have to

0:18:29.200 --> 0:18:33.400
<v Speaker 2>create a new pathway. She'd actually created a alternative pathway

0:18:33.480 --> 0:18:36.080
<v Speaker 2>for her brain to access all of these memories, while

0:18:36.119 --> 0:18:37.920
<v Speaker 2>her Hippo campus, which would normally be the seat of

0:18:37.920 --> 0:18:41.000
<v Speaker 2>her memory, was completely destroyed. But because she was so

0:18:41.119 --> 0:18:43.760
<v Speaker 2>active in using it, her brain found a way. And

0:18:43.800 --> 0:18:45.919
<v Speaker 2>so this is the importance of what you were speaking about,

0:18:46.560 --> 0:18:49.399
<v Speaker 2>is that you want to be engaged with, you know,

0:18:49.800 --> 0:18:52.399
<v Speaker 2>finding the difficulty in life and working through it, you know,

0:18:52.520 --> 0:18:55.959
<v Speaker 2>engaging in relationships. That's often where you can get yourself

0:18:56.000 --> 0:18:58.240
<v Speaker 2>exposed to so much of the deepest stuff. It can be,

0:18:58.720 --> 0:19:01.080
<v Speaker 2>you know, finding new creator of things to learn, just

0:19:01.200 --> 0:19:05.800
<v Speaker 2>engaging with passions, whatever it might be. Absolutely essentially, and

0:19:05.880 --> 0:19:07.359
<v Speaker 2>it's one of those things if you don't if you

0:19:07.359 --> 0:19:09.680
<v Speaker 2>don't use it, you lose it. It's a very very

0:19:09.760 --> 0:19:12.320
<v Speaker 2>real for the brain activity. And then we can we

0:19:12.359 --> 0:19:15.720
<v Speaker 2>can talk about the physical aspects of that as well. Well.

0:19:15.800 --> 0:19:18.520
<v Speaker 1>I think I don't know when did Norman Deutge write

0:19:18.640 --> 0:19:21.280
<v Speaker 1>The Brain That Changes Itself? Was that about the eighties

0:19:21.359 --> 0:19:21.880
<v Speaker 1>or nineties?

0:19:22.160 --> 0:19:23.520
<v Speaker 2>Was in the nineties, Yeah, Yeah.

0:19:23.320 --> 0:19:26.800
<v Speaker 1>He kind of opened the door on kind of neuroplasticity

0:19:26.800 --> 0:19:27.200
<v Speaker 1>and stuff.

0:19:27.200 --> 0:19:29.800
<v Speaker 2>Didn't he That's right exactly, Yeah, he was. That was

0:19:29.840 --> 0:19:33.359
<v Speaker 2>the seminal work in many ways that really brought it

0:19:33.400 --> 0:19:33.840
<v Speaker 2>to the world.

0:19:34.000 --> 0:19:36.919
<v Speaker 1>Yeah, yeah, yeah, yeah, that's that's amazing about that.

0:19:37.040 --> 0:19:37.280
<v Speaker 2>None.

0:19:38.480 --> 0:19:41.800
<v Speaker 1>So like if we just had to and I know

0:19:41.840 --> 0:19:45.200
<v Speaker 1>there's no everyone, there's no three step plan or five

0:19:45.200 --> 0:19:47.920
<v Speaker 1>step plan, but if we had to go, okay, mate,

0:19:47.920 --> 0:19:53.160
<v Speaker 1>what are kind of five pillars or six or three?

0:19:53.240 --> 0:19:59.639
<v Speaker 1>It doesn't matter of optimizing our brain, so using it

0:19:59.800 --> 0:20:03.320
<v Speaker 1>as you know, so learning like journaling like she was doing,

0:20:03.440 --> 0:20:06.600
<v Speaker 1>or like may perhaps doing a degree when you're older,

0:20:06.840 --> 0:20:10.640
<v Speaker 1>or you know whatever, exposing yourself to new ideas, doing research,

0:20:11.200 --> 0:20:16.520
<v Speaker 1>writing a book, being creative, whatever. So and then what

0:20:16.640 --> 0:20:21.160
<v Speaker 1>would where would sleep rank? Would that be next?

0:20:21.359 --> 0:20:21.560
<v Speaker 3>Or that?

0:20:21.600 --> 0:20:22.560
<v Speaker 1>Would that be above that?

0:20:24.119 --> 0:20:28.480
<v Speaker 2>I think they're I think they're those. I would say

0:20:28.520 --> 0:20:30.439
<v Speaker 2>you could put them into two camps. One is the

0:20:30.440 --> 0:20:33.679
<v Speaker 2>physical aspects of things, one's the psychological aspects of things.

0:20:33.800 --> 0:20:38.200
<v Speaker 2>And I think, uh, sleep is I mean, sleep is

0:20:38.240 --> 0:20:44.639
<v Speaker 2>where you're you're releasing very very important chemicals and compounds

0:20:44.640 --> 0:20:50.399
<v Speaker 2>and hormones that specifically regrow the mile and sheet on

0:20:50.520 --> 0:20:53.680
<v Speaker 2>your brain, which is the part of the nerve cell

0:20:53.720 --> 0:20:57.600
<v Speaker 2>that makes the signal fire very very quickly. Without that,

0:20:58.800 --> 0:21:00.879
<v Speaker 2>everything grinds to a whole and things aren't in real

0:21:00.920 --> 0:21:03.240
<v Speaker 2>good shape. It's where you're doing all of the recovery.

0:21:04.080 --> 0:21:07.720
<v Speaker 2>The memory consolidation. So when you're having dreams, you're consolidating

0:21:07.720 --> 0:21:11.000
<v Speaker 2>memories from the day before. If you don't have that,

0:21:11.080 --> 0:21:14.840
<v Speaker 2>your memory just starts really suffering. But also you'll as

0:21:15.200 --> 0:21:19.200
<v Speaker 2>you sleep more, your cortisol levels rise, which specifically degrades

0:21:19.880 --> 0:21:23.680
<v Speaker 2>areas of the prefrontal and hippocampus that are really important

0:21:23.680 --> 0:21:26.240
<v Speaker 2>for emotional regulation for all of those memories, and you

0:21:26.359 --> 0:21:29.240
<v Speaker 2>enhance all of the emotional centers and the noise that

0:21:29.280 --> 0:21:32.000
<v Speaker 2>they make, which make you more reactive. And so if

0:21:32.040 --> 0:21:33.840
<v Speaker 2>you lacking sleep, you're still going to have a really

0:21:33.840 --> 0:21:36.280
<v Speaker 2>strong brain. It's going to be really strong at being

0:21:37.400 --> 0:21:41.480
<v Speaker 2>really coarse and intolerance. You'll just be very very good

0:21:41.520 --> 0:21:43.040
<v Speaker 2>at that. So if you have a goal of being

0:21:43.040 --> 0:21:45.840
<v Speaker 2>incredibly intolerant, get less sleep, you know, and you can

0:21:45.880 --> 0:21:48.840
<v Speaker 2>train your brain to be a less pleasant person. There's

0:21:48.880 --> 0:21:51.560
<v Speaker 2>no doubt about that. So that's another option too. So

0:21:51.840 --> 0:21:53.399
<v Speaker 2>it's quite sorry.

0:21:53.400 --> 0:21:55.480
<v Speaker 1>I was just going to say it's quite ironic sometimes

0:21:55.520 --> 0:22:00.520
<v Speaker 1>when you talk about or people are talking about elite

0:22:00.600 --> 0:22:03.280
<v Speaker 1>operators in the Special Forces and how they've got to

0:22:04.359 --> 0:22:07.040
<v Speaker 1>like perform under pressure and do all of these incredible

0:22:07.080 --> 0:22:10.000
<v Speaker 1>things and all the like the Navy seal training and

0:22:10.040 --> 0:22:14.000
<v Speaker 1>the special operators and those all those people who qualify

0:22:14.080 --> 0:22:16.919
<v Speaker 1>for those roles and go through this, you know, quite

0:22:17.040 --> 0:22:20.920
<v Speaker 1>inhumane training, but to try to see how people can

0:22:20.960 --> 0:22:26.440
<v Speaker 1>perform in the worst, the worst of the worst psychological, emotional, physiological,

0:22:27.560 --> 0:22:32.679
<v Speaker 1>environmental kind of situations. But so you want these people

0:22:32.680 --> 0:22:35.280
<v Speaker 1>that are almost superhuman, but you're doing all this ship

0:22:35.400 --> 0:22:37.960
<v Speaker 1>which really degrades performance, right.

0:22:38.119 --> 0:22:40.880
<v Speaker 2>Yeah, well that's right, And and I think we may

0:22:40.880 --> 0:22:45.439
<v Speaker 2>have even mentioned this last time, that psychological override is

0:22:45.560 --> 0:22:48.240
<v Speaker 2>exactly what you need from those people, and it's this

0:22:48.359 --> 0:22:51.640
<v Speaker 2>is something that we can all generate as well. Yeah,

0:22:51.680 --> 0:22:53.959
<v Speaker 2>but it's only for acute periods of time, and then

0:22:53.960 --> 0:22:57.240
<v Speaker 2>they give them some recovery, you know, it's it's never Yes,

0:22:57.400 --> 0:23:00.159
<v Speaker 2>they're they're making them do it for years on end.

0:23:01.040 --> 0:23:04.199
<v Speaker 2>So any stress is good as long as you can

0:23:04.240 --> 0:23:08.840
<v Speaker 2>appropriately recover from it. And yeah, but yes, there's and

0:23:08.880 --> 0:23:12.199
<v Speaker 2>then the belief that you can keep going is a

0:23:12.320 --> 0:23:14.840
<v Speaker 2>very very important thing to instill. And this is where

0:23:14.880 --> 0:23:19.760
<v Speaker 2>that if you're constantly exposed to those types of beliefs,

0:23:19.800 --> 0:23:22.320
<v Speaker 2>then you're more likely to think them. Your physiology is

0:23:22.400 --> 0:23:25.480
<v Speaker 2>likely to match that. Whereas if you're constantly listening to

0:23:26.400 --> 0:23:28.919
<v Speaker 2>that you're no good and you've got limitations and whatever,

0:23:28.960 --> 0:23:31.040
<v Speaker 2>it might be as well, and that's where your thoughts

0:23:31.080 --> 0:23:33.280
<v Speaker 2>will go to as well. This is where that plasticity

0:23:33.359 --> 0:23:36.840
<v Speaker 2>is an absolute weapon, good and bads depending on your

0:23:36.880 --> 0:23:39.199
<v Speaker 2>exposure in the environment. So you've got to be just

0:23:39.240 --> 0:23:42.680
<v Speaker 2>like you are, actively focused on how do I want

0:23:42.720 --> 0:23:45.399
<v Speaker 2>my brain to grow and develop? You know, do I

0:23:45.440 --> 0:23:47.359
<v Speaker 2>want it to be more creative? Do I want it

0:23:47.400 --> 0:23:50.080
<v Speaker 2>to know more stuff? Or do I want to just

0:23:50.280 --> 0:23:53.080
<v Speaker 2>focus on all of the stress in my life? And

0:23:53.720 --> 0:23:55.919
<v Speaker 2>in both instances you'll create a brain that does that.

0:23:57.560 --> 0:24:01.320
<v Speaker 1>I always think, you know, I can't get another body,

0:24:01.440 --> 0:24:03.560
<v Speaker 1>this is this is a silly thing. But I think

0:24:03.600 --> 0:24:05.360
<v Speaker 1>I can get more money, I can get another job.

0:24:05.760 --> 0:24:08.760
<v Speaker 1>I'll probably even get more friends. I could start another

0:24:08.840 --> 0:24:10.680
<v Speaker 1>you know, all of these things that if the worst

0:24:10.680 --> 0:24:13.879
<v Speaker 1>came to the worst, you could start again. Kind but

0:24:14.000 --> 0:24:17.520
<v Speaker 1>with your body, you know, of course, like it's pretty

0:24:17.760 --> 0:24:20.679
<v Speaker 1>resilient kind of, but it's the one thing that you

0:24:20.720 --> 0:24:24.960
<v Speaker 1>really can't replace. So I'm always thinking and I won't

0:24:24.960 --> 0:24:27.320
<v Speaker 1>be optimal. But I go, well, what what would optimal

0:24:27.400 --> 0:24:29.560
<v Speaker 1>look like for my brain or for my mind, or

0:24:29.600 --> 0:24:32.040
<v Speaker 1>for my posture, or for my spine, or for my

0:24:32.280 --> 0:24:37.280
<v Speaker 1>energy levels or for my body composition, or like how

0:24:37.359 --> 0:24:40.800
<v Speaker 1>do how do I work best? And what do I

0:24:40.920 --> 0:24:43.040
<v Speaker 1>need to do more of and less of to make

0:24:43.160 --> 0:24:48.280
<v Speaker 1>me work better? Yeah, and so like these questions around

0:24:48.400 --> 0:24:51.959
<v Speaker 1>and again, especially like within your work, we know that

0:24:52.000 --> 0:24:54.600
<v Speaker 1>different people need different things, even if they're chasing the

0:24:54.680 --> 0:25:01.160
<v Speaker 1>same outcome. But other than other than doing a deep

0:25:01.200 --> 0:25:04.399
<v Speaker 1>dive into your research, which is definitely not the worst idea,

0:25:04.520 --> 0:25:08.080
<v Speaker 1>but for people just here right now thinking where do

0:25:08.160 --> 0:25:08.679
<v Speaker 1>I start?

0:25:09.040 --> 0:25:09.600
<v Speaker 2>Like it?

0:25:09.680 --> 0:25:11.600
<v Speaker 1>So I start to optimize me?

0:25:12.160 --> 0:25:17.320
<v Speaker 2>I would say, when it comes to if you're taking

0:25:17.320 --> 0:25:19.159
<v Speaker 2>care of all the things, let's say that let's just

0:25:19.240 --> 0:25:21.040
<v Speaker 2>leave your psychology for a moment and let's go to

0:25:21.080 --> 0:25:24.240
<v Speaker 2>the physical side of things. Number one, get more sleep.

0:25:24.440 --> 0:25:27.000
<v Speaker 2>Getting more sleep or get an appropriate amount of sleep

0:25:27.040 --> 0:25:30.199
<v Speaker 2>so that you wake up refreshed. So the first thing

0:25:30.240 --> 0:25:32.040
<v Speaker 2>that you can do we did a whole episode on

0:25:32.080 --> 0:25:34.520
<v Speaker 2>this last time, is get consistent with your sleep and

0:25:34.560 --> 0:25:37.000
<v Speaker 2>make sure that you're in bed for over seven hours

0:25:37.000 --> 0:25:38.879
<v Speaker 2>like that is the first goal. Even if you're not

0:25:38.920 --> 0:25:41.400
<v Speaker 2>sleeping perfectly, just be in bed lying on your back.

0:25:41.480 --> 0:25:44.560
<v Speaker 2>You are more rested and more likely to recover lying

0:25:44.560 --> 0:25:47.000
<v Speaker 2>on your back than you are up and around. So

0:25:47.240 --> 0:25:52.840
<v Speaker 2>number one sleep, Number two is well, it's a movement

0:25:52.880 --> 0:25:54.719
<v Speaker 2>of your body. I would say, obviously you can hydrate

0:25:54.760 --> 0:25:56.800
<v Speaker 2>along with that too. Hydration is going to be very important.

0:25:56.840 --> 0:25:59.720
<v Speaker 2>But moving your body and the reason that moving your

0:25:59.760 --> 0:26:04.680
<v Speaker 2>body is so key. Firstly, your brain does best when

0:26:04.720 --> 0:26:07.919
<v Speaker 2>the blood flow is better. So and as soon as

0:26:07.960 --> 0:26:12.119
<v Speaker 2>you start exercising, you actually start creating compounds in your

0:26:12.280 --> 0:26:15.280
<v Speaker 2>body and in your brain that open up the blood

0:26:15.320 --> 0:26:19.880
<v Speaker 2>vessels that allow you to generate more blood flow out

0:26:19.880 --> 0:26:21.399
<v Speaker 2>to the areas of your brain that need it. And

0:26:21.400 --> 0:26:23.919
<v Speaker 2>if you get blood flow, it means you maintain those tissues. Now,

0:26:23.960 --> 0:26:27.840
<v Speaker 2>what's interesting, there's also chemicals that are released from your

0:26:28.760 --> 0:26:36.480
<v Speaker 2>from your muscles, and those chemicals specifically trigger It's called

0:26:37.040 --> 0:26:39.840
<v Speaker 2>what they call it in the spark is miracle grow

0:26:40.040 --> 0:26:43.000
<v Speaker 2>or ultimate fertilizer. For your brain, it's called brain derived

0:26:43.040 --> 0:26:47.760
<v Speaker 2>neurotrophic factor. Anything that stimulates brain growth will stimulate brain

0:26:47.960 --> 0:26:51.800
<v Speaker 2>brain derived neurotrophic factor. When you exercise. It's like sprinkling

0:26:52.680 --> 0:26:56.520
<v Speaker 2>fertilization on the key areas of your brain that normally degrade.

0:26:56.600 --> 0:26:58.760
<v Speaker 2>And we know that if you exercise. It's a really

0:26:58.840 --> 0:27:02.000
<v Speaker 2>great study looking at seventy year old who exercise forty

0:27:02.000 --> 0:27:05.359
<v Speaker 2>five minutes a day, three three times per week and

0:27:05.440 --> 0:27:08.439
<v Speaker 2>are going at a walk. It's about seventy percent of

0:27:08.440 --> 0:27:10.160
<v Speaker 2>the via t MAC So a stiff walk for forty

0:27:10.160 --> 0:27:12.760
<v Speaker 2>five minutes three times a week, their brain volume this

0:27:12.840 --> 0:27:16.159
<v Speaker 2>is at seventy five brain volume increased one to two

0:27:16.200 --> 0:27:18.959
<v Speaker 2>percent over the next twelve months, whereas their counterparts who

0:27:18.960 --> 0:27:21.679
<v Speaker 2>didn't exercise decreased one to two percent. So that's a

0:27:21.720 --> 0:27:24.800
<v Speaker 2>three to four percent differential in the size of your

0:27:24.840 --> 0:27:27.840
<v Speaker 2>brain if you don't do exercise versus you don't. So

0:27:28.680 --> 0:27:32.640
<v Speaker 2>just by moving your body and increasing your circulation, you

0:27:32.720 --> 0:27:36.959
<v Speaker 2>train your system to improve your blood flow. Better blood

0:27:37.000 --> 0:27:40.640
<v Speaker 2>flow also, and then particularly because you're using fuel, it

0:27:40.680 --> 0:27:44.119
<v Speaker 2>makes you more inchulin sensitive. Inchulin resistance, which is the

0:27:44.200 --> 0:27:48.399
<v Speaker 2>poor poor management of blood sugar that is one of

0:27:48.400 --> 0:27:51.920
<v Speaker 2>the quickest ways to degrade your neural tissue and also

0:27:52.080 --> 0:27:56.440
<v Speaker 2>to damage neural tissue as well. So regulating blood sugar level,

0:27:56.440 --> 0:27:58.520
<v Speaker 2>so if you can't even get up for walking right now,

0:27:58.680 --> 0:28:01.199
<v Speaker 2>Just start walking for ten minutes after every meal, and

0:28:01.280 --> 0:28:05.800
<v Speaker 2>you'll regulate your blood sugar levels better. We I mean.

0:28:05.960 --> 0:28:09.000
<v Speaker 2>Then also there's a motivation piece as well to say, yeah,

0:28:09.000 --> 0:28:11.000
<v Speaker 2>I'm going to do this exercise. I'm going to tell

0:28:11.040 --> 0:28:14.240
<v Speaker 2>my brain that I can do it. And so not

0:28:14.400 --> 0:28:17.679
<v Speaker 2>only are you increasing blood flow, not only are you

0:28:17.800 --> 0:28:20.840
<v Speaker 2>providing more miracle grow for your brain, but you're also

0:28:20.920 --> 0:28:23.320
<v Speaker 2>then saying, I want to think this way. If you're

0:28:23.320 --> 0:28:26.600
<v Speaker 2>going to grow new brain cells, grow them with the

0:28:27.280 --> 0:28:30.080
<v Speaker 2>along the lines of I can do this like firm

0:28:30.160 --> 0:28:33.160
<v Speaker 2>up that belief. So you've got this really amazing stacking

0:28:33.280 --> 0:28:38.200
<v Speaker 2>idea of if I'm exercising, telling myself I'm great. Plus,

0:28:39.360 --> 0:28:41.440
<v Speaker 2>not only am I getting blood blow, I'm getting bead

0:28:41.480 --> 0:28:44.800
<v Speaker 2>blood sugar, better blood sugar management. I'm also creating my

0:28:44.960 --> 0:28:48.280
<v Speaker 2>own antioxidants which decrease damage to the brain as well,

0:28:48.640 --> 0:28:53.240
<v Speaker 2>and I'm increasing protection of my brain. And then I'm

0:28:53.360 --> 0:28:56.960
<v Speaker 2>coupling that with a psychological exercise. I'm growing my brain

0:28:57.080 --> 0:29:00.760
<v Speaker 2>exactly the way that I want to. And evolutionarily, why

0:29:00.800 --> 0:29:03.520
<v Speaker 2>would we walk, why would we run? It was for

0:29:03.600 --> 0:29:06.040
<v Speaker 2>something important. The only time we would spend energy was

0:29:06.040 --> 0:29:09.400
<v Speaker 2>for something important, so our brain its memory picks up.

0:29:09.440 --> 0:29:12.440
<v Speaker 2>So if you exercise and then try and remember stuff,

0:29:12.480 --> 0:29:14.480
<v Speaker 2>you'll remember it better because your body says, whatever I

0:29:14.560 --> 0:29:17.120
<v Speaker 2>just ran for, I need to remember this. So there's

0:29:17.160 --> 0:29:19.960
<v Speaker 2>a whole lot of things just by getting out and

0:29:20.040 --> 0:29:22.600
<v Speaker 2>just even simply walking but for a period of time

0:29:22.680 --> 0:29:24.920
<v Speaker 2>forty to forty five minutes, and then as you increase

0:29:24.960 --> 0:29:28.800
<v Speaker 2>that intensity, it's good lifting weights. There's also a different

0:29:28.840 --> 0:29:32.440
<v Speaker 2>pathway of benefits as well that increase brain growth and

0:29:32.480 --> 0:29:36.320
<v Speaker 2>the factors that support that too, so stronger and fitter,

0:29:37.040 --> 0:29:42.040
<v Speaker 2>fantastic and even more flexible, so stretching mobility, and this

0:29:42.120 --> 0:29:47.440
<v Speaker 2>is where yogic practices. Stretching generally, it particularly combined with

0:29:47.520 --> 0:29:53.560
<v Speaker 2>breathing mind body connection, significantly increases the immune system, significantly

0:29:53.600 --> 0:29:58.320
<v Speaker 2>decreases stress. It also unwinds the tension in muscle and fashia,

0:29:58.720 --> 0:30:01.680
<v Speaker 2>and if that's unwound, then you don't have signals going

0:30:01.680 --> 0:30:03.440
<v Speaker 2>from your body up to your brain to say there's

0:30:03.480 --> 0:30:06.800
<v Speaker 2>something wrong. It actually decreases the stress and the signaling

0:30:06.800 --> 0:30:08.479
<v Speaker 2>of stress that goes to your brain, so it can

0:30:08.520 --> 0:30:10.040
<v Speaker 2>focus on the stuff that it wants to do, not

0:30:10.080 --> 0:30:14.520
<v Speaker 2>on managing stress. So the whole gamut of movement is

0:30:14.640 --> 0:30:18.840
<v Speaker 2>going to powerfully, directly grigrow your brain. And the best

0:30:18.920 --> 0:30:21.160
<v Speaker 2>story that I know about this, and then I'll switch

0:30:21.200 --> 0:30:24.280
<v Speaker 2>to the next one, is the Sea Squirt. I don't

0:30:24.280 --> 0:30:25.640
<v Speaker 2>know if any ever heard of the Sea Squirt. This

0:30:25.680 --> 0:30:28.360
<v Speaker 2>is the story in Sparking, a great book John J. Rady. Anyway,

0:30:28.520 --> 0:30:30.120
<v Speaker 2>I don't make money off the sales of these books.

0:30:30.120 --> 0:30:35.320
<v Speaker 2>I just loved it. The sea squirt starts with four

0:30:35.400 --> 0:30:38.280
<v Speaker 2>hundred neurons when it's a mobile little thing. These are

0:30:38.280 --> 0:30:41.840
<v Speaker 2>like those those little things that attached to the coral

0:30:41.920 --> 0:30:46.080
<v Speaker 2>and they open and shut their mouth. At the start

0:30:46.120 --> 0:30:47.640
<v Speaker 2>of their life, they're like a little sport, and then

0:30:47.640 --> 0:30:49.959
<v Speaker 2>they have a little brain and they're motoring around. As

0:30:50.000 --> 0:30:52.360
<v Speaker 2>soon as they find a nice bit of coral or

0:30:52.520 --> 0:30:55.080
<v Speaker 2>rock to patch onto, they do that. They latch on.

0:30:55.840 --> 0:30:59.320
<v Speaker 2>And then the first thing that they do when they

0:30:59.360 --> 0:31:01.560
<v Speaker 2>are no longer going to move for the rest of

0:31:01.560 --> 0:31:05.480
<v Speaker 2>their life is it consumes its brain. So the neurons

0:31:05.520 --> 0:31:09.360
<v Speaker 2>that was useful during movement are now no longer useful,

0:31:09.400 --> 0:31:11.280
<v Speaker 2>and our brain is very much the same. If you

0:31:11.280 --> 0:31:14.480
<v Speaker 2>are increasing sedentary activity, if you are not using your

0:31:14.520 --> 0:31:18.320
<v Speaker 2>brain to progress your passions, and use your natural strengths

0:31:18.360 --> 0:31:21.440
<v Speaker 2>and various things like that. Then your brain will consume

0:31:21.480 --> 0:31:24.280
<v Speaker 2>itself and then it will have less capacity. So there's

0:31:24.320 --> 0:31:26.800
<v Speaker 2>a very direct correlation. If you use it, it gets

0:31:26.840 --> 0:31:28.360
<v Speaker 2>bigger and stronger, and if you use it in the

0:31:28.400 --> 0:31:30.680
<v Speaker 2>right way, even better. Again, but if you don't use it,

0:31:30.680 --> 0:31:33.400
<v Speaker 2>it will disintegrate. And if you don't use your muscles,

0:31:33.840 --> 0:31:37.080
<v Speaker 2>it will disintegrate as well. And so wow, we've now

0:31:37.120 --> 0:31:39.480
<v Speaker 2>got this dom to pause there or you're going to

0:31:39.600 --> 0:31:42.959
<v Speaker 2>keep rolling? No, great, all right, very good, and then

0:31:43.000 --> 0:31:46.200
<v Speaker 2>we'll go. I'm just conscious that I love Tata chatting

0:31:46.200 --> 0:31:50.120
<v Speaker 2>about this stuff. So the next thing is food. The

0:31:50.160 --> 0:31:54.160
<v Speaker 2>food that you eat really matters. So obviously your brain matter.

0:31:54.240 --> 0:31:57.320
<v Speaker 2>It's not just making, it's not just magicing itself into life.

0:31:57.720 --> 0:32:01.960
<v Speaker 2>It is actually comprised of fuels. And so when you

0:32:02.760 --> 0:32:05.400
<v Speaker 2>particularly in this where amiga trees, amiga threes are a

0:32:05.560 --> 0:32:09.720
<v Speaker 2>very important part of the outer lining of your sheet,

0:32:09.720 --> 0:32:12.440
<v Speaker 2>the milin sheath, and that's what makes the neurons very

0:32:12.480 --> 0:32:15.320
<v Speaker 2>flexible as they develop. So if you've just got a

0:32:15.360 --> 0:32:19.600
<v Speaker 2>diet really rich in saturated fats, the way that the

0:32:19.760 --> 0:32:23.400
<v Speaker 2>neurons develop is more stiff because saturated fats are harder

0:32:23.480 --> 0:32:27.320
<v Speaker 2>and stiffer, whereas amiga threes make them very flexible and pliable,

0:32:27.360 --> 0:32:29.440
<v Speaker 2>so they have a better chance to survive as they grow.

0:32:29.800 --> 0:32:32.440
<v Speaker 2>But it's also a very important constituent as part of

0:32:32.480 --> 0:32:37.120
<v Speaker 2>that tissue. We also know that antioxidants, like in your

0:32:37.120 --> 0:32:39.840
<v Speaker 2>fruits and vegetables and your supergreens and all of those

0:32:39.840 --> 0:32:44.880
<v Speaker 2>types of things. They are absolutely pivotal in reducing stress

0:32:45.160 --> 0:32:48.080
<v Speaker 2>that comes from just thinking. You know, there's oxidative stress,

0:32:48.080 --> 0:32:50.880
<v Speaker 2>and that can degrade your brain tissue. So they go

0:32:51.000 --> 0:32:53.480
<v Speaker 2>in there and they reduce that. They can also protect

0:32:53.480 --> 0:32:56.520
<v Speaker 2>little baby neurons as they're growing and protect the particular

0:32:56.560 --> 0:32:59.000
<v Speaker 2>regions of your brain. Hydration is going to be very

0:32:59.080 --> 0:33:02.040
<v Speaker 2>very important, and there are a lot of other nutrients

0:33:02.040 --> 0:33:03.880
<v Speaker 2>as well that are going to be key for proper

0:33:03.880 --> 0:33:07.360
<v Speaker 2>brain functioning. Your B vitamins, and there's big differences in

0:33:07.400 --> 0:33:11.680
<v Speaker 2>the way that we process and produce dopamines and are adrenalines,

0:33:11.720 --> 0:33:15.400
<v Speaker 2>these focus hormones, and understanding the nutrients that are appropriate

0:33:15.440 --> 0:33:18.560
<v Speaker 2>for that is very helpful. But B vitamins, Vitamin B,

0:33:19.800 --> 0:33:23.400
<v Speaker 2>you know, generally all of the essential vitamins and minerals

0:33:23.440 --> 0:33:26.360
<v Speaker 2>are also key for this brain tissue as well. So

0:33:27.320 --> 0:33:30.640
<v Speaker 2>and we know that as soon as you start eating

0:33:30.640 --> 0:33:36.600
<v Speaker 2>foods that are charred, lots of high sugar, high saturator fats,

0:33:36.760 --> 0:33:40.480
<v Speaker 2>highly processed, that brings in its own damaging compounds into

0:33:40.520 --> 0:33:43.280
<v Speaker 2>the brain and then it reduces the ability for the

0:33:43.320 --> 0:33:45.280
<v Speaker 2>tissues to grow. And as I say this, I just

0:33:45.840 --> 0:33:48.800
<v Speaker 2>almost want to vomit. You know about me talking about

0:33:49.280 --> 0:33:50.920
<v Speaker 2>junk food at the start of the session, But you know,

0:33:50.920 --> 0:33:52.720
<v Speaker 2>this is just the reality of things. You get about

0:33:52.760 --> 0:33:55.040
<v Speaker 2>moving and a lot of those evils are managed a

0:33:55.080 --> 0:33:59.360
<v Speaker 2>little bit. So, but essentially, the more of that food

0:33:59.400 --> 0:34:01.640
<v Speaker 2>that you put in, the more strain you put onto

0:34:01.640 --> 0:34:05.920
<v Speaker 2>your system, the worse it's going to go. So this

0:34:06.000 --> 0:34:08.560
<v Speaker 2>is where some individuals will do really well with six

0:34:08.600 --> 0:34:11.800
<v Speaker 2>meals per day because their brain is just firing along

0:34:11.880 --> 0:34:15.239
<v Speaker 2>at such a speed that those regular meals actually bring

0:34:15.280 --> 0:34:18.920
<v Speaker 2>them down into rest and calm, whereas another person, their

0:34:18.960 --> 0:34:23.440
<v Speaker 2>brain doesn't operate firing along, It works along steadily and rhythmically.

0:34:23.880 --> 0:34:26.360
<v Speaker 2>And they also have that We often find those individuals

0:34:26.400 --> 0:34:28.560
<v Speaker 2>have blood sugar issues and so they need to have

0:34:28.680 --> 0:34:32.799
<v Speaker 2>less frequent meals with lighter dinners for example, so and

0:34:32.840 --> 0:34:37.279
<v Speaker 2>more plant based. So there's different meal frequencies. But this

0:34:37.360 --> 0:34:39.839
<v Speaker 2>is also another very important part of our system and

0:34:39.880 --> 0:34:41.880
<v Speaker 2>that this is where mindfulness comes in as well. So

0:34:41.880 --> 0:34:44.760
<v Speaker 2>we've got exercise and food and sleep, but then also

0:34:44.840 --> 0:34:50.160
<v Speaker 2>the practice of active recovery throughout the day, so mindful practices.

0:34:50.440 --> 0:34:53.440
<v Speaker 2>But it's a regulation of the sympathetic and power sympathetic

0:34:53.440 --> 0:34:57.800
<v Speaker 2>nervous system. Now, for general people out there, sympathetic is

0:34:57.840 --> 0:34:59.440
<v Speaker 2>there's something that I've got to be up for, so

0:34:59.520 --> 0:35:02.040
<v Speaker 2>i mobile all my energy, I get really alert, and

0:35:02.120 --> 0:35:04.080
<v Speaker 2>I'm firing into things. I've got to take care of

0:35:04.120 --> 0:35:05.719
<v Speaker 2>all of this stuff, so my brain's going to be

0:35:05.760 --> 0:35:08.480
<v Speaker 2>alert and firing. Or when you're running away from something

0:35:08.600 --> 0:35:12.000
<v Speaker 2>or just running, generally there's sympathetic nervous system, whereas parasympathetic

0:35:12.120 --> 0:35:15.040
<v Speaker 2>is I'm chill, I'm calm, I'm eating, I'm digesting, I'm

0:35:15.040 --> 0:35:18.240
<v Speaker 2>feeling good. And everyone knows when you try and combine

0:35:18.280 --> 0:35:20.200
<v Speaker 2>both of those things, you get a stitch. If you're

0:35:20.200 --> 0:35:22.600
<v Speaker 2>trying to rest and digest while you're trying to run,

0:35:22.719 --> 0:35:25.000
<v Speaker 2>you get a stitch. So this is you can't have

0:35:25.000 --> 0:35:28.799
<v Speaker 2>both of those systems working together. So one of the

0:35:28.800 --> 0:35:32.040
<v Speaker 2>biggest things about our brain is that if you're using

0:35:32.120 --> 0:35:36.279
<v Speaker 2>it all day long, and overcaffeinating, which is essentially just

0:35:36.400 --> 0:35:39.520
<v Speaker 2>turning allowing your brain to dial up its energy and

0:35:39.560 --> 0:35:42.640
<v Speaker 2>it's not adrenals to stay focused. If you don't get

0:35:42.640 --> 0:35:44.680
<v Speaker 2>an appropriate amount of recovery, this is where you can

0:35:44.719 --> 0:35:48.000
<v Speaker 2>degrade your brain as well, just by overuse of it.

0:35:48.040 --> 0:35:50.400
<v Speaker 2>And everybody knows this. It's just like, oh, I just

0:35:50.400 --> 0:35:52.600
<v Speaker 2>feel so flattened at the end of the day between

0:35:52.640 --> 0:35:55.880
<v Speaker 2>six and eight, my brain is completely dead. I can't

0:35:55.880 --> 0:35:58.080
<v Speaker 2>do anything with it. I've got no tolerance for the kids.

0:35:58.120 --> 0:36:02.200
<v Speaker 2>And this is essentially with maybe overcaffeinated. We've pushed too hard,

0:36:02.239 --> 0:36:04.960
<v Speaker 2>we've been on alert, too worried, too panicked about our

0:36:05.000 --> 0:36:07.160
<v Speaker 2>life or whatever it might be, all day long, putting

0:36:07.160 --> 0:36:09.240
<v Speaker 2>on a mask at work to say, oh, I'm totally

0:36:09.239 --> 0:36:12.880
<v Speaker 2>competent and amazing at everything. This is very, very draining

0:36:12.880 --> 0:36:15.200
<v Speaker 2>for the brain. And we see for some individuals, you know,

0:36:15.239 --> 0:36:16.879
<v Speaker 2>you can tell by the way that I speak. It's

0:36:16.880 --> 0:36:19.680
<v Speaker 2>for individuals like me that are one hundred percent on

0:36:19.880 --> 0:36:24.040
<v Speaker 2>all of the time. The rest and recovery, like mindful

0:36:24.080 --> 0:36:28.560
<v Speaker 2>practices like breathing, like yoga, like meditation, all of these

0:36:28.600 --> 0:36:32.200
<v Speaker 2>are absolutely key at particular times in the day. And

0:36:32.239 --> 0:36:35.560
<v Speaker 2>that particular time differs for different people to allow your

0:36:35.560 --> 0:36:39.960
<v Speaker 2>brain to recover, to refuel. Otherwise, the stress that you

0:36:40.040 --> 0:36:42.319
<v Speaker 2>place on your brain can degrade the tissue as well.

0:36:42.680 --> 0:36:47.680
<v Speaker 2>So that's for to start with. And then you know

0:36:47.800 --> 0:36:53.640
<v Speaker 2>your relationships, your environment, your work. If they're not aligned

0:36:53.680 --> 0:36:56.479
<v Speaker 2>with who you are, or if you're not growing through those,

0:36:56.560 --> 0:36:58.839
<v Speaker 2>then there's just background stress as well, and we can

0:36:58.880 --> 0:37:02.399
<v Speaker 2>talk about those another time. They would be the they'd

0:37:02.400 --> 0:37:04.920
<v Speaker 2>be the few keys that I'd be focusing on straight away.

0:37:05.360 --> 0:37:11.479
<v Speaker 1>That's amazing. A couple of specific questions. One and there's

0:37:11.560 --> 0:37:13.759
<v Speaker 1>no I know there's no answer to this, but a

0:37:13.760 --> 0:37:18.719
<v Speaker 1>guideline or your thoughts on caffeine consumption. Yes, very good,

0:37:19.000 --> 0:37:21.719
<v Speaker 1>and I know it depends on weight and genetics, and

0:37:21.760 --> 0:37:22.200
<v Speaker 1>that's fine.

0:37:22.360 --> 0:37:26.440
<v Speaker 2>Easy one. It's easy one. You wait, wait two to

0:37:26.560 --> 0:37:28.399
<v Speaker 2>three hours after you wake up. A lot of people

0:37:28.440 --> 0:37:33.080
<v Speaker 2>say ninety minutes. Cubanman says ninety minutes. I like the

0:37:33.120 --> 0:37:36.440
<v Speaker 2>first coffee at around about ten as a rule, and

0:37:36.440 --> 0:37:39.600
<v Speaker 2>this is for most people. This is because you naturally

0:37:39.880 --> 0:37:42.880
<v Speaker 2>so the starting at ten. If you are drinking coffee

0:37:42.880 --> 0:37:45.239
<v Speaker 2>all day long, I'll take eight o'clock. But a couple

0:37:45.280 --> 0:37:47.520
<v Speaker 2>of hours ninety minutes after you wake up, and then

0:37:47.560 --> 0:37:51.440
<v Speaker 2>you've got to stop at one to two pm. Generally,

0:37:52.239 --> 0:37:55.000
<v Speaker 2>if you are relying on coffee to stay awake, then

0:37:55.040 --> 0:37:59.239
<v Speaker 2>your energy sucks. All coffee's doing is it says, oh, no,

0:37:59.320 --> 0:38:01.799
<v Speaker 2>you're not tired. You can keep going, and then it

0:38:01.840 --> 0:38:04.840
<v Speaker 2>makes you more alert at the same time, even if

0:38:05.400 --> 0:38:08.320
<v Speaker 2>you've got less energy. So you might have less energy,

0:38:08.600 --> 0:38:10.960
<v Speaker 2>but your brain says, no, I feel good, so that

0:38:10.960 --> 0:38:14.200
<v Speaker 2>it creates some psychological resilience to allow you yourself to

0:38:14.239 --> 0:38:16.480
<v Speaker 2>keep going. But it's artificial, and it will mean that

0:38:16.520 --> 0:38:19.719
<v Speaker 2>you crash harder at the end. Because caffeine stays in

0:38:19.760 --> 0:38:22.200
<v Speaker 2>your body for at least eight hours, can be up

0:38:22.239 --> 0:38:24.239
<v Speaker 2>to twenty four hours with half life and things like that.

0:38:24.280 --> 0:38:25.960
<v Speaker 2>You want to make sure that you are eight hours

0:38:26.040 --> 0:38:30.480
<v Speaker 2>clear from your bedtime when you have your last coffee. Generally,

0:38:30.560 --> 0:38:33.480
<v Speaker 2>caffeine itself is not bad. It depends on a source.

0:38:33.960 --> 0:38:38.200
<v Speaker 2>You know. Having caffeine tablets is very different to the

0:38:38.239 --> 0:38:41.239
<v Speaker 2>caffeine and green tea, where there's some balancing agents and

0:38:41.280 --> 0:38:46.879
<v Speaker 2>adaptogens that actually smooth. Caffeine by itself constricts your art

0:38:46.880 --> 0:38:50.200
<v Speaker 2>trees and makes you more attentive. Caffeine and green tea

0:38:50.680 --> 0:38:53.239
<v Speaker 2>opens up your ar trees to create better blood flow,

0:38:53.280 --> 0:38:58.280
<v Speaker 2>but also creates attention. And so it's a calm focus.

0:38:58.680 --> 0:39:03.080
<v Speaker 2>And that is flow, that is happiness, that is love,

0:39:03.680 --> 0:39:07.600
<v Speaker 2>is calm attention. So anything that's supporting you to be

0:39:07.760 --> 0:39:10.759
<v Speaker 2>calm and attentive is great because that's where that's where

0:39:10.760 --> 0:39:12.680
<v Speaker 2>the magic is going to be, and that's where the

0:39:12.760 --> 0:39:14.440
<v Speaker 2>right rhythms through the day is going to have a

0:39:14.440 --> 0:39:15.359
<v Speaker 2>big impact as well.

0:39:16.000 --> 0:39:17.480
<v Speaker 1>See if I think you and I need to get

0:39:17.480 --> 0:39:22.160
<v Speaker 1>some grown tea.

0:39:20.360 --> 0:39:22.880
<v Speaker 3>I drink green tea sometimes, do you.

0:39:23.560 --> 0:39:26.640
<v Speaker 1>Yeah, we're going to go. But I've got one random

0:39:26.840 --> 0:39:28.799
<v Speaker 1>a rando. Here's a rando for you. I don't know

0:39:28.800 --> 0:39:30.440
<v Speaker 1>if you even know the answer to this or you

0:39:30.520 --> 0:39:33.440
<v Speaker 1>have any insight into this, but a bloke that Tiff

0:39:33.480 --> 0:39:36.359
<v Speaker 1>knows and I know, whose name may or may not

0:39:36.440 --> 0:39:41.640
<v Speaker 1>be the crab, who is a walking experiment who's been

0:39:43.000 --> 0:39:45.960
<v Speaker 1>experimenting on himself in a million different ways for about

0:39:46.040 --> 0:39:50.880
<v Speaker 1>forty years, has taken to recently the bloke that doesn't smoke.

0:39:51.640 --> 0:39:53.759
<v Speaker 1>Should I say this, Oh fuck it, throw him under

0:39:53.760 --> 0:39:58.560
<v Speaker 1>the bus. No, yeah, he's quite open about it. No,

0:39:58.640 --> 0:40:00.960
<v Speaker 1>we're not talking steroids or anything like that. But he's

0:40:01.000 --> 0:40:07.200
<v Speaker 1>taken to wearing a seven milligram nicotine patch on his

0:40:07.360 --> 0:40:12.120
<v Speaker 1>shoulder every day because he's been researching all the cognitive

0:40:12.160 --> 0:40:17.239
<v Speaker 1>and eutropic benefits of nicotine, which I've had a bit

0:40:17.280 --> 0:40:20.759
<v Speaker 1>of a scoot around myself. There's I'm not saying it's

0:40:20.800 --> 0:40:22.880
<v Speaker 1>healthy or good for you, but there does seem to

0:40:22.880 --> 0:40:25.840
<v Speaker 1>be something in it. So what are your thoughts.

0:40:26.719 --> 0:40:30.600
<v Speaker 2>Well, it's a it's a central nervous system stimulator. It's

0:40:30.920 --> 0:40:34.279
<v Speaker 2>activating your sympathetic nervous system, which is great because it

0:40:34.320 --> 0:40:37.120
<v Speaker 2>makes you focus, it makes you attend to better things,

0:40:37.600 --> 0:40:43.839
<v Speaker 2>but it still requires rest. So it's good. And it's

0:40:43.840 --> 0:40:46.560
<v Speaker 2>not one of the strategies that I go for with people.

0:40:46.880 --> 0:40:49.200
<v Speaker 1>But I suggesting it at all anyone.

0:40:49.320 --> 0:40:51.640
<v Speaker 2>No, no, no. But at the end of the day, like

0:40:51.800 --> 0:40:55.720
<v Speaker 2>anything that makes you feel more weight, just by putting

0:40:55.719 --> 0:40:59.000
<v Speaker 2>a chemical into your body is just signaling to your

0:40:59.000 --> 0:41:03.480
<v Speaker 2>brain pay attention. That's it. And probably one of my

0:41:03.520 --> 0:41:06.680
<v Speaker 2>most favorite experiments of all time, and this won't take

0:41:06.719 --> 0:41:10.880
<v Speaker 2>too long, is people that have been given dopamine pills,

0:41:11.480 --> 0:41:14.520
<v Speaker 2>and they're people that aren't given dopamine pills and people

0:41:14.560 --> 0:41:16.560
<v Speaker 2>that are. So they put these people in a sweatsuit.

0:41:16.560 --> 0:41:18.960
<v Speaker 2>This like rubber suit that's mega hot, and they essentially

0:41:19.000 --> 0:41:22.520
<v Speaker 2>wanted them to exercise until they lost as much. Just

0:41:23.440 --> 0:41:26.360
<v Speaker 2>exercise as much as they can until they overheat. That

0:41:26.480 --> 0:41:28.800
<v Speaker 2>was the goal of the study. And what they found

0:41:28.840 --> 0:41:31.279
<v Speaker 2>is that people normally would get to about thirty eight

0:41:31.280 --> 0:41:34.960
<v Speaker 2>degrees and say I'm out. This is dangerous. I feel terrible.

0:41:35.040 --> 0:41:38.920
<v Speaker 2>I've almost passed passed out off my bike. Then people

0:41:38.920 --> 0:41:45.759
<v Speaker 2>are given dopamine don't mean reuptake inhibitors, which has similarity

0:41:45.840 --> 0:41:48.439
<v Speaker 2>to some medications that we provide children. By the way,

0:41:48.680 --> 0:41:51.960
<v Speaker 2>I just note that, And then they made them do

0:41:51.960 --> 0:41:56.080
<v Speaker 2>the experiment again. They got to forty degrees of body temperature,

0:41:56.080 --> 0:42:00.760
<v Speaker 2>that's almost hospitalization fever, and they said, how are you feeling?

0:42:00.800 --> 0:42:03.279
<v Speaker 2>Oh great, I could keep going, but they had to

0:42:03.280 --> 0:42:05.680
<v Speaker 2>stop them because it was now going to be very,

0:42:05.760 --> 0:42:08.480
<v Speaker 2>very dangerous their health. Because when you've got enough dopamine,

0:42:08.600 --> 0:42:10.840
<v Speaker 2>you just go whatever I'm doing, this is the best.

0:42:10.880 --> 0:42:14.120
<v Speaker 2>You feel so good that you don't experience the pain.

0:42:14.760 --> 0:42:22.279
<v Speaker 2>And so anything like caffeine, like nicotine, like any name

0:42:22.320 --> 0:42:25.520
<v Speaker 2>your drug that stimulates your brain that puts you into action,

0:42:26.000 --> 0:42:28.680
<v Speaker 2>there is a cost to you spending that energy and

0:42:28.719 --> 0:42:34.200
<v Speaker 2>that cost must be repaid in nourishment, in rest and recovery.

0:42:34.480 --> 0:42:38.000
<v Speaker 2>So if you're going to start playing with those things,

0:42:38.080 --> 0:42:39.840
<v Speaker 2>then make sure that you have got your rest and

0:42:39.920 --> 0:42:42.520
<v Speaker 2>recovery on lock. Otherwise you don't get the benefits of

0:42:42.560 --> 0:42:45.239
<v Speaker 2>all of this extra attentive. Like, that's the crazy thing

0:42:45.239 --> 0:42:45.640
<v Speaker 2>about it.

0:42:46.400 --> 0:42:49.759
<v Speaker 1>There's so many people now more. I mean, I can't

0:42:49.960 --> 0:42:53.120
<v Speaker 1>prove this, but it like, maybe it's just some people

0:42:53.160 --> 0:42:56.520
<v Speaker 1>I've talked to, but I talk to a fair few students,

0:42:56.600 --> 0:43:01.400
<v Speaker 1>and a lot of people are using basic anti narcolepsy

0:43:01.440 --> 0:43:05.080
<v Speaker 1>drugs like provigial modafino, all of these things that like

0:43:05.239 --> 0:43:08.040
<v Speaker 1>a lot, not a few, Like I reckon, I know

0:43:08.320 --> 0:43:16.080
<v Speaker 1>thirty people who use stimulants to focus and stay awake

0:43:16.320 --> 0:43:21.280
<v Speaker 1>and optimize in inverted commas, nudge nudge their brain.

0:43:22.320 --> 0:43:28.080
<v Speaker 2>Yeah, it's bloody. It's this search for the magic pill,

0:43:28.760 --> 0:43:31.040
<v Speaker 2>and it'll be gold for a while, and then your

0:43:31.040 --> 0:43:33.759
<v Speaker 2>brain will get very, very tired and you either get

0:43:33.800 --> 0:43:38.040
<v Speaker 2>sick or you break down or you keep upping the dose.

0:43:38.160 --> 0:43:40.200
<v Speaker 2>But there is a cost to all of these things,

0:43:40.239 --> 0:43:43.919
<v Speaker 2>and they can be used really really safely if you're

0:43:44.000 --> 0:43:46.560
<v Speaker 2>just supporting your brain to actually use the energy that

0:43:46.600 --> 0:43:49.920
<v Speaker 2>you're asking of it as well. It's just like seeing

0:43:49.960 --> 0:43:52.440
<v Speaker 2>your kid a little bit tired and then you just

0:43:52.520 --> 0:43:55.160
<v Speaker 2>hit them hard. You know, just keep going, You'll be sweet.

0:43:55.520 --> 0:43:57.920
<v Speaker 2>Just hit them a bit harder. It's just like saying, oh, no,

0:43:58.000 --> 0:44:00.480
<v Speaker 2>this is really important, I keep going otherwise it's really hurt.

0:44:00.520 --> 0:44:02.920
<v Speaker 2>It's like, yeah, no worries. It's like, this is what

0:44:02.920 --> 0:44:05.239
<v Speaker 2>we're doing to our brain. We're just hitting it hard

0:44:05.239 --> 0:44:08.680
<v Speaker 2>to say pay attention, stay away, No, I no, you're tired,

0:44:08.719 --> 0:44:14.480
<v Speaker 2>forget about that. Stay away like it's not constructive and

0:44:14.560 --> 0:44:17.239
<v Speaker 2>quite destructive unless you're taking really good measures to rest

0:44:17.280 --> 0:44:17.720
<v Speaker 2>and recover.

0:44:19.239 --> 0:44:21.840
<v Speaker 1>Isn't it funny how much we don't pay attention to

0:44:21.880 --> 0:44:23.799
<v Speaker 1>our body? All right, we've got to go. Doctor Cam.

0:44:23.880 --> 0:44:27.240
<v Speaker 1>Tell people where they can find you, follow you, connect

0:44:27.239 --> 0:44:29.439
<v Speaker 1>with you, and pay you an obscene amount of money

0:44:29.480 --> 0:44:30.759
<v Speaker 1>to work with their organization.

0:44:32.080 --> 0:44:34.400
<v Speaker 2>You can find me if you look. Just look up

0:44:34.480 --> 0:44:38.360
<v Speaker 2>doctor Cam McDonald Shay group. Just google that and my

0:44:38.480 --> 0:44:40.480
<v Speaker 2>website will pop up and it will take you to

0:44:40.520 --> 0:44:46.160
<v Speaker 2>whether you're the health professional, corporate, workplace, school, jim, whatever

0:44:46.200 --> 0:44:48.600
<v Speaker 2>you do, where we're working with everybody in precision health

0:44:48.600 --> 0:44:50.960
<v Speaker 2>and making sure everyone can get the right things for

0:44:51.000 --> 0:44:53.120
<v Speaker 2>them because all of that stuff that I just shared,

0:44:53.320 --> 0:44:55.480
<v Speaker 2>even green tea is not suitable for some people. So

0:44:55.520 --> 0:44:57.799
<v Speaker 2>it's worth finding out, actually, what's going to be your

0:44:57.840 --> 0:45:00.000
<v Speaker 2>mixture that supports you to get into your best space.

0:45:01.239 --> 0:45:04.520
<v Speaker 1>Does having a whippet and a cat improve cognitive function?

0:45:05.320 --> 0:45:07.640
<v Speaker 2>I just don't want to talk about that stuff online

0:45:08.000 --> 0:45:10.319
<v Speaker 2>and just throw Tiff under the bus with it all.

0:45:10.360 --> 0:45:13.840
<v Speaker 2>But she's look she seems happy enough, so I'm glad

0:45:13.880 --> 0:45:14.360
<v Speaker 2>for her in the

0:45:15.000 --> 0:45:17.680
<v Speaker 1>Yeah, thanks Doc, Thanks Tiff.