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Speaker 1: Wind Down with Janet Kramer and I'm Heeart Radio Podcast.

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Speaker 2: On this week's Adult Education, We've got doctor Magine for

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Speaker 2: two week coming on. He's a brain doctor Harvard Medical School,

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Speaker 2: went to John Hopkins Harvard, and he's got a book

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Speaker 2: out called The Invincible Brain, the clinically proven plan to

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Speaker 2: age proof your brain and stay sharp for life.

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Speaker 3: Let's get a month.

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Speaker 4: Hello, II, how are you?

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Speaker 3: I'm good? Thank you? How are you good? I'm very

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Speaker 3: excited to dive in and just ask. I love.

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Speaker 2: I love when a doctor comes on because I'm kind

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Speaker 2: of a I wouldn't call myself a hypochondriac.

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Speaker 5: I would call her that.

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Speaker 3: Okay, well, yeah I.

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Speaker 6: Would, and that's why I'm here, Yeah exactly.

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Speaker 2: But I you know, I do go to Unfortunately again,

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Speaker 2: I know this is wildly not right, but I do

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Speaker 2: ask chat sometimes and listen, Google and Chat GPT are

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Speaker 2: not doctors.

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Speaker 1: You are.

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Speaker 2: So we've got the real one on here. So we're

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Speaker 2: going to ask you. Obviously a lot of questions around

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Speaker 2: the brain. But just because it's very topical, it's all

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Speaker 2: over my feet at the moment. Because I have a

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Speaker 2: sauna and I love my sauna. I go in there

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Speaker 2: every single day when I can how is this research

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Speaker 2: well back to because everyone's saying that's really good for

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Speaker 2: your brain is to go in the sauna, is that

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Speaker 2: true and how much research research is actually out there

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Speaker 2: for that.

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Speaker 1: I think it's important to keep in mind that there

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Speaker 1: are major things for your brain, and they are minor

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Speaker 1: things for the brain. The major things for the brain

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Speaker 1: are things like exercise, slipping seventy eight hours a night,

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Speaker 1: eating healthy, not stressing too much, and challenging your brain.

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Speaker 1: Those are the main factors that move the needle on

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Speaker 1: whether or not you stay sharp, or whether or a

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Speaker 1: lot you lose your marbles. Now, whether you do sauna

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Speaker 1: every day, or you drink one or two cups of

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Speaker 1: coffee a day, or you drink one or two glass

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Speaker 1: of wine a day, those are minor factors. People should

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Speaker 1: never think that they go to sauna and then they

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Speaker 1: will have no problems. Ever, again, it's misleading to think

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Speaker 1: that minor things that going to sauna will make a

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Speaker 1: huge difference in their brain health in the future.

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Speaker 2: Well, because a lot of statistics have been saying that

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Speaker 2: it helps like sixty five percent of something of Alzheimer's

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Speaker 2: if you go on masana. So I'm like, WHOA, those

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Speaker 2: are some interesting.

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Speaker 1: Stat Yes, yes, and that's a very good point actually,

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Speaker 1: because you have to realize that numbers. You need to

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Speaker 1: put the numbers in perspective. Your risk for developing Alzheimy's

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Speaker 1: disease less than your seventies is two percent. And now

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Speaker 1: there are many things that can increase or decrease your

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Speaker 1: risk for Alzheimer's disease. So, for example, if you stress

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Speaker 1: a lot, your risk is twice or three times as much.

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Speaker 1: If you have poor diet, it's twice as much. If

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Speaker 1: you have a centered lifestyle, orbesity is six or eight times,

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Speaker 1: if you have all of them is sixteenfold. So you're

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Speaker 1: two percent is thirty two percent. Now, if you do

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Speaker 1: something and reduces the risk by fifty percent, then it's

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Speaker 1: not two percent. Is one percent or one point five percent.

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Speaker 1: It's very miniscule, and that's why you need to know.

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Speaker 1: You need to focus on big things. So if you

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Speaker 1: go to sauna, but you have a century life, otherwise

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Speaker 1: you're stressing a lot, you have a poor diet, you

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Speaker 1: will definitely be on the higher risk. Don't fool yourself

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Speaker 1: to think that you went to sauna and everything is good.

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Speaker 6: Now the point, do you see I almost already know

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Speaker 6: this answer, so I guess I just want to see

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Speaker 6: where your brain goes when I ask this. But the

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Speaker 6: increase in screen time social media in just the input,

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Speaker 6: because we have so much input right now we are,

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Speaker 6: it's forced input, right, Like I unplugged yesterday for about

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Speaker 6: three not totally. I had my phone with me, but

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Speaker 6: like just was outside in the sunlight and with my

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Speaker 6: family and just the amount of relief I could feel

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Speaker 6: over my whole body. But when we're getting this constant input,

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Speaker 6: right like when our breaks that aren't even breaks, Like

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Speaker 6: we're both moms of three kids and older moms we

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Speaker 6: have toddlers, we're getting these like minor breaks, but we

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Speaker 6: also have you know, obligations for work, so we're checking

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Speaker 6: back in with our phones or we're checking or uploading

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Speaker 6: or whatever. Is that increasing our risk at Alzheimer's and dementia.

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Speaker 1: I think the kind of brain stimulation you get from

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Speaker 1: going through social media is mostly passive.

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Speaker 4: You're just looking through.

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Speaker 1: A lot of junk from I say, so, yeah, there

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Speaker 1: are occasional piece of useful information, but in my view

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Speaker 1: was like ninety percent of it, you know, useless information

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Speaker 1: and it's passive. You really are not engaging. When you

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Speaker 1: read a book, when you do a crosswork puzzle, when

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Speaker 1: you learn how to dance, when you prepare for the program,

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Speaker 1: you're actively thinking. Your brain is actually being challenged, and

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Speaker 1: that's good for you. But passively going through social media

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Speaker 1: is a horrible thing for your brain. Many studies have

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Speaker 1: shown that people spend more than four hours on screen

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Speaker 1: have actually smaller brain areas for learning and memory. I

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Speaker 1: really strongly recommend that you limit how much time you

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Speaker 1: spend on your social media. You should put a timer

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Speaker 1: and depending on I mean, for some people, social media

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Speaker 1: is a part of the job that you just have

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Speaker 1: to interact and it's unfortunate that you have to do this.

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Speaker 1: You know, Instagram and these other social media platforms have

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Speaker 1: really hijacked us so that everybody is glued their social media.

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Speaker 1: But the bottom line is that spending too much time

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Speaker 1: on social media is like smoking.

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Speaker 4: It's really bad for you.

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Speaker 2: I agree with that. I just wish I had a

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Speaker 2: brain like a doctor, and I wouldn't be.

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Speaker 5: On social media.

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Speaker 6: I wish we were making money different ways doctor, But

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Speaker 6: some of us and go to Harvard, I do wonder too,

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Speaker 6: so we're both I'm officially believe I'm in my perimenopausal area.

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Speaker 5: Janna might be tipping tiptoe a week.

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Speaker 2: And a half late on my period, so who knows.

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Speaker 5: It's the wild West.

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Speaker 6: Yeah, so already the brain fog, right with the amount

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Speaker 6: of input that we have and the jobs that we're carrying,

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Speaker 6: and just the disorganization of like when.

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Speaker 5: We clock in or we clock out for work, it's all.

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Speaker 6: Kind of mixed together and jumbled, and then you add

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Speaker 6: this layer of perimenopausal brain and hormone. It feels like

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Speaker 6: the brain fog has been even in the ways that

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Speaker 6: we genuinely take pretty good care of ourselves, considering like

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Speaker 6: we're very on top of supplements, where you know, we're

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Speaker 6: doing all of the things that we can do, yes,

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Speaker 6: all the things, all the things and sauna and walking

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Speaker 6: and you know, trying to be present. But it still

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Speaker 6: feels like recently, the brain fog, the amount of tabs

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Speaker 6: open in my brain all just feels like so much.

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Speaker 6: Is there hope for these forty something year old women

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Speaker 6: to turn this around? I think you've come up with

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Speaker 6: some sort of really spectacular course or something that we

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Speaker 6: can take. How do we how can we get ourselves back?

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Speaker 6: Is there hope to get ourselves back? Because I miss

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Speaker 6: sharp me, I miss brilliant me, I miss on top

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Speaker 6: of things me. She's been gone for a while, and

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Speaker 6: she she creeps back in, but I desperately miss the

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Speaker 6: person I used to be.

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Speaker 4: First of all, you look fabulous, both of you.

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Speaker 1: I would have never guessed your in your forties maybe big,

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Speaker 1: maybe big twenties.

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Speaker 5: We're gonna end me you a Starbucks gift card.

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Speaker 1: After And yes, perimenopausal hormonofluctuations do affect the brain. You're

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Speaker 1: not imagining it. It is a thing even during to

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Speaker 1: a ministry cycle. Some women may have some brain fog

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Speaker 1: when they have their period. So it's not like you're exaggerating.

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Speaker 1: It is very real thing. And I'm glad that you're

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Speaker 1: doing all the right things. There are five pillars of

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Speaker 1: brain health, exercise, slipping well, eating well, not stressing to mind,

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Speaker 1: and challenging a brain. It's not like you're doing all

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Speaker 1: of those things. Since you're doing all of them, then

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Speaker 1: you are doing your homework. There's not extra things they

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Speaker 1: could do.

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Speaker 4: Now.

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Speaker 1: The good news is that the hormonal fluctuations which cause

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Speaker 1: the memory problems are transient and when women complete their

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Speaker 1: hormonal fluctuations, they return to the same level of brain

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Speaker 1: functions they were before they started hormono fluctuations. Now, I

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Speaker 1: do have a twelve week brain fitness program which has

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Speaker 1: been very successful in that most of our patients improve

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Speaker 1: their objective cognitive scores. And I have a free app

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Speaker 1: and an online course that people can use. Its a

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Speaker 1: The Invincible Brain, both for the online course and the

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Speaker 1: free app that people can use. But the short answer

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Speaker 1: is the one thing that I do know if you do,

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Speaker 1: is taking Omega three fatty acids supplements.

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Speaker 2: That was my next question because I take Fatty fifteen,

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Speaker 2: and that was what do you take that supplement?

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Speaker 3: Sweller? Is there one that you recommend?

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Speaker 1: The one I the one I take personally, it's ome

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Speaker 1: I got three fatty assets, DHA and APA I the

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Speaker 1: those of one thousand milligram per day. There are lots

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Speaker 1: of other supplements, and my general approach to supplements is

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Speaker 1: that if you've taken it and you found it helpful,

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Speaker 1: go ahead do it. There's no harm in most of

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Speaker 1: these supplements, and the same with sauna. If you go

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Speaker 1: to the sauna you feel great afterwards, then please continue

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Speaker 1: doing Get some people recommend cold plunges, and I'm skeptical.

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Speaker 1: There's some research shows that they are beneficial, but I

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Speaker 1: don't want to jump in the cold plunch and go

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Speaker 1: to the sauna. And then, you know, do these other

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Speaker 1: things when I can go to a dance lesson with

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Speaker 1: my wife, or do card games with my kids, or

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Speaker 1: go hiking with my friends. You know, those things have

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Speaker 1: a more powerful impact on the brain than things such

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Speaker 1: as you know, whether you drink one coffee or took

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Speaker 1: cups of coffee?

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Speaker 6: Do we like This is the second time you mentioned coffee,

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Speaker 6: and I'm not a coffee drinker, but I've kind of

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Speaker 6: gotten myself back in.

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Speaker 2: I don't drink it because I thought caffeine well, wasn't

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Speaker 2: good for you. I had really bad anxiety, so I

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Speaker 2: stopped caffeine. The only thing that I have I have

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Speaker 2: a little you know, I have a chied teeth which

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Speaker 2: has a little caffeine in it.

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Speaker 1: Yeah.

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Speaker 3: Yeah, you said coffee a couple times, and.

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Speaker 5: Now I'm nervous.

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Speaker 3: Do we like coffee?

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Speaker 6: Doing?

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Speaker 2: Not like it?

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Speaker 6: Tell us actually, just tell us how to live, and

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Speaker 6: we're going to do it. So everything you say to us, yes.

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Speaker 1: So my point is you shouldn't think that coffee is

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Speaker 1: good for you and go drink coffee. I think, if

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Speaker 1: you to me, coffee is like sona. If you enjoy

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Speaker 1: doing it, do it. There's no huge difference on whether

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Speaker 1: you don't drink coffee at all. You drink one cup

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Speaker 1: of coffee or two cups of coffee. You definitely don't

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Speaker 1: want to drink more than that because it can cause palpitations,

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Speaker 1: can cause a lot of problems. I personally take one

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Speaker 1: cup of coffee a day and I enjoy it. And

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Speaker 1: I don't do it because I want to preserve my

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Speaker 1: brain or I want to two hundred.

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Speaker 4: I just enjoy it. You have to enjoy life. You

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Speaker 4: have to enjoy life well.

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Speaker 2: And to that point, I'm curious. So I follow another

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Speaker 2: brain doctor too, and you know, he talks a lot

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Speaker 2: about not drinking at all, and it's it's hard. And honestly,

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Speaker 2: I haven't had a glass of wine. I can't even

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Speaker 2: tell you how long it's been. But I do enjoy

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Speaker 2: a really nice glass of wine. And and I'm not

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Speaker 2: saying and I don't know when that day will be,

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Speaker 2: maybe whenever we have a girl's night eventually, but you know,

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Speaker 2: and I just heard you say, you know, because you

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Speaker 2: enjoy it, So having that one glass once every few months,

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Speaker 2: is that okay? And do you indulge in that? Because

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Speaker 2: it As much as I love this other brain doctor,

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Speaker 2: it is hard sometimes to be like, man, you live

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Speaker 2: that straight, like don't you? And maybe that's what he

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Speaker 2: likes and wants and that's good for your brain or

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Speaker 2: is it?

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Speaker 3: No, we just don't drink it all.

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Speaker 1: I think drinking one or two glass of wine per

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Speaker 1: week is acceptable and it's not harmful.

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Speaker 4: Let me give you the data. See.

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Speaker 1: I teach a course JOHNS. Hopkins called Advances in Neuroplasticity

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Speaker 1: and Its Applications in Neurology. I give twenty six hours

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Speaker 1: of lectures, mostly reviewing scientific literature. So I can tell

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Speaker 1: you with confidence that drinking one or two class of

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Speaker 1: wine per week will not harm you, especially if you're

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Speaker 1: doing everything else right, and especially if you enjoy it.

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Speaker 2: You have to live life, I know, but I get

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Speaker 2: so scared by watching these instagrams of him being like,

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Speaker 2: don't drink. It's ruining your brain. It's doing this, and

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Speaker 2: I'm like, okay, I'm done. Yeah, I'm drink anymore. So

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Speaker 2: it kind of scared me to not.

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Speaker 1: Yeah, let me know the name separately, and I'll get

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Speaker 1: in contact with that doctor. Because the data, you have

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Speaker 1: to always ask the doctors. There's a difference between observational

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Speaker 1: studies and randomized control trials. Observational studies, for example, can

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Speaker 1: show that if you're married, you have discovasai disease, and

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Speaker 1: another study shows that if you're married you have less

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Speaker 1: disc cavasthi press. Those are very soft data. Those are

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Speaker 1: soft data. You can't really take them seriously. But if

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Speaker 1: you have lowby twelve levels and low vitamin D levels,

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Speaker 1: there's objective evidence that it will make a difference on

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Speaker 1: your brain functions. Many multimodal life style interventions studies where

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Speaker 1: combined diet and exercise in a randomized control trial have

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Speaker 1: shown that people who exercise and eat right and stressless

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Speaker 1: and challenge their brain improve their brain size and improve

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Speaker 1: their cognitive functions, and they're less likely of Alzheimer disease.

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Speaker 1: That's what you want to ask people. Is it association

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Speaker 1: which is just a little soft data. You can't really

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Speaker 1: live your life with associations. To my knowledge, nobody has done,

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Speaker 1: for example, a randomized control trial to determine one cup

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Speaker 1: of coffee versus two cups coffee. You can't do that

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Speaker 1: because these studies are millions of dollar costs millions of dollars.

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Speaker 1: So nobody's going to spend ten million dollars to decide

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Speaker 1: is it one couple of two cups or And to

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Speaker 1: my knowledge, I have to double check, no study has

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Speaker 1: done a randomized control trial to see sauna versus col flunches.

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Speaker 1: So when you hear associations, don't take it too seriously.

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Speaker 1: It is not like you can't change your life based

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Speaker 1: on associations.

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Speaker 2: That's so that's such a good point because I really

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Speaker 2: take these things.

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Speaker 5: It's also the story.

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Speaker 1: Yeah yeah, yeah, So I drink I drink one of

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Speaker 1: two glass of one myself.

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Speaker 4: So no, and I love it. Yes, we do.

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Speaker 5: That's it. And honestly for us it's like one or

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Speaker 5: two a year.

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Speaker 2: I feel like, I mean, we really don't drink a lot.

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Speaker 2: But it's just like having that nice Camus special select glass.

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Speaker 5: I'm just like, ah, put it in reserve creamer.

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Speaker 3: I know, reserve.

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Speaker 2: Like, what is your favorite brain game to challenge to

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Speaker 2: challenge your brain that you enjoy? And then what's some

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Speaker 2: of the tips in your book that you talk about

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Speaker 2: ways to keep your brain activated, because I would like

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Speaker 2: that instead of playing my woodoku I love.

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Speaker 5: I actually love like jigsaw puzzles.

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Speaker 6: That's like my favorite, which I think makes me probably

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Speaker 6: a psycho, but it makes me really happy.

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Speaker 1: I think you should do brain games you enjoy. Your

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Speaker 1: brain has an extensive area for higher brain functions cognitive functions.

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Speaker 1: So cognitive functions include memory, attention, processing, speed, executive function,

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Speaker 1: problem solving. They are all sorts of brain functions, and

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Speaker 1: what you want to do is to pick the ones

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Speaker 1: you like and enjoy doing them. Is that going to

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Speaker 1: a gym and work on your biceps, dr SEPs core

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Speaker 1: or your quads. You choose which part of your body

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Speaker 1: you want to strengthen, and brain games are the same.

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Speaker 1: You can choose to improve your memory, improve your attention,

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Speaker 1: improve your executive function, or be faster and doing things.

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Speaker 1: I personally love dancing because dancing is cross training my brain.

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Speaker 1: You know, first of all, I have to memorize the steps.

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Speaker 1: I can't just go there and dance. And I do

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Speaker 1: bollroom dancing with my wife, and so we need to

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Speaker 1: keep track of all the steps. I have to do

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Speaker 1: it more so than she does, because I have to

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Speaker 1: keep up track of my own steps, and I have

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Speaker 1: to lead, which is like extra work.

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Speaker 4: And I have to listen to the music.

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Speaker 1: I need to coordinate my moves with the music and

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Speaker 1: with my lovely wife in my arms. And it's exercise.

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Speaker 1: So that's my favorite exercise. Or you can do you know,

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Speaker 1: zumba classes, or you can take a piano class, or

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Speaker 1: you can take a new language. I think you should

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Speaker 1: do brain games that are useful that you get something

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Speaker 1: out of it. Suluku is good. Actually I do suluku

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Speaker 1: some nights just for the fun of it. You know,

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Speaker 1: it comes my brain and I just you know, get

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Speaker 1: engaged and do it. And I also like playing fast

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Speaker 1: card games with my daughters. They're in college now, so

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Speaker 1: my wife and my daughters and I do this really

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Speaker 1: super fast card game and they win at a time,

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Speaker 1: eight out of ten, and I win too at a

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Speaker 1: ten because they're all, you know, like you know, so

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Speaker 1: much younger than me.

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Speaker 4: And I love it that I do win at all.

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Speaker 4: But it's fun. We laugh, we're all.

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Speaker 1: You know, mingling, giggling and doing that. So do brain

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Speaker 1: games that are fun and useful. Doing crossboard puzzles is

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Speaker 1: good for you, But I mean it has some use.

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Speaker 1: It helps with your vocabulary and recall of things.

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Speaker 4: But what hobby do you enjoy doing?

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Speaker 1: Take photography lesson, take a cooking lesson, take our art classes,

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Speaker 1: take golf lessons, you know, do something that not only

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Speaker 1: you challenge your brain, you also get something out of it.

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Speaker 3: Yeah, I like that. I like that a lot.

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Speaker 6: You have a theory. Well, I think it's probably exact.

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Speaker 6: Nothing about you seems like it's kind of half in

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Speaker 6: or half out. So the idea that if we strengthen

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Speaker 6: our brains, then we can we can also it rolls

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Speaker 6: into all areas of our lives.

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Speaker 5: So we've talked about I've read a little bit. That's

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Speaker 5: where I was headed.

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Speaker 6: Yeah, the intimacy and physical just like all of your health.

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Speaker 6: But the intimacy health and sexual health is also a

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Speaker 6: result of strengthening your brain.

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Speaker 1: Yes, I actually wrote a blog about that brain psychology.

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Speaker 1: Today I wrote an article about how to improve your

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Speaker 1: sex and love life. You really need to improve your

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Speaker 1: brain health because love and orgasm and sexual pleasures come

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Speaker 1: from the brain. They don't come out of below the neck.

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Speaker 1: It's all here. The joy you experience is above the neck,

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Speaker 1: and so you need to have a healthy brain in

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Speaker 1: order to have full pleasure in everything else you do.

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Speaker 1: And of course when you do have pleasure, enjoy kissing

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Speaker 1: and cuddling and having sex, that also has benefits for

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Speaker 1: the brain health. So it's a two way interaction. Is

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Speaker 1: that if you do the five pillars of brain health,

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Speaker 1: which improve your brain functions and your brain health and

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Speaker 1: your pain vitality in general, you're more likely to experience

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Speaker 1: sexual pleasures better and have more fun doing it. And

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Speaker 1: when you have sexual activity and color on kiss and

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Speaker 1: have sex, then you increase dopamine levels in your brain,

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Speaker 1: and your brain is a healthy and happier brain, which

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Speaker 1: then functions better.

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Speaker 2: Like that, if someone in the family has on site

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Speaker 2: was it on site dementia or was it onset dementia? Sorry,

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Speaker 2: I'm on one hour sleep of finished film in a

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Speaker 2: movie last night.

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Speaker 5: And the good Doctor like that seven day.

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Speaker 2: I know usually I get seven to eight, but now

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Speaker 2: when I'm flying home. But if someone is has it

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Speaker 2: onset dementia, how likely is the other person in the family?

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Speaker 2: Like genetically, how does that go?

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Speaker 1: If somebody has an early onset Alzheimer disease, they have

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Speaker 1: if they have a family member with early onset alzhema disease,

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Speaker 1: they have a higher risk of developing Alzheimer disease. It's

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Speaker 1: not always fifty to fifty. But if, unfortunately, if you

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Speaker 1: have a mom or dad who developed Alzheimy disease in

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Speaker 1: their fifties, it's bad news for you if that's the case.

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Speaker 1: But if you have family members who developed Alzheimy disease

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Speaker 1: in their eighties or late seventies, it's a small risk.

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Speaker 1: It's the same risk as having obesity, or the same

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Speaker 1: risk as stressing too much. So late onset alzheimer disease

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Speaker 1: has a small genetic predisposition, a small genetic factor. Unfortunately,

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Speaker 1: early onset almost disease, which accounts for two to three

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Speaker 1: percent of all cases about azheimate disease, does have a

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Speaker 1: stronger factor. And even those people early on.

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Speaker 2: Say should they yeah, so that yeah, that person's like sixties,

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Speaker 2: So then should the other person maybe start getting on

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Speaker 2: the omegas and things like that.

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Speaker 1: Yes, And that's what we're just about. Say, if you

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Speaker 1: do have somebody who has had alzhemy disease in your family,

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Speaker 1: you need to use that as call to action. You

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Speaker 1: need to use that incentive to exercise more and eat better,

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Speaker 1: sleep better, and take yourself and challenge your brain more.

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Speaker 1: Your brain has a high degree of malleability. And the

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Speaker 1: more you use it and the more you do those

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Speaker 1: five things we just talked about, the healthier will be.

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Speaker 1: Let me just give you one example. If somebody has

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Speaker 1: a gene called a pole lipoprotein E four is a

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Speaker 1: gene associated with Alzheimer's disease, they are more likely to

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Speaker 1: get Alzheima disease at the earlier age let's say early sixties,

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Speaker 1: and they're more like they have some more severe case. Now,

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Speaker 1: if you look at look a thousand people, and half

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Speaker 1: of them are going to you for positive, and they

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Speaker 1: put you for negative. The people who are for you

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Speaker 1: for positive, who exercise and are in good shape, have

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Speaker 1: the same low risk as people who are for you

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Speaker 1: for negative. In other words, exercise negates the impact of

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Speaker 1: genes on your brain. Wow, And several studies have shown

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Speaker 1: that if you have family members Alzheima disease, don't sit

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Speaker 1: home and worry about it. Do something to improve your

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Speaker 1: brain and keep your brain stronger for years to come.

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Speaker 2: And pick up his new book, The Invincible Brain, The

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Speaker 2: clinically proven plan to age, prove your brain, and stay

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Speaker 2: sharp for life. Thank you so much for coming on

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Speaker 2: and just sharing your wisdom and your brain.

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Speaker 4: Such a pleasure talking with you. You both look great.

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Speaker 5: Oh, thank you.

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Speaker 2: It's a class of wine later we feel better, yeah,