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Speaker 1: Hi am Kate Hudson, and my name is Oliver Hudson.

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Speaker 1: We wanted to do something that highlighted our relationships and

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Speaker 1: what it's like to be siblings. We are a sibling, railvalry, No, no, sibling.

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Speaker 1: Don't do that with your mouth, revely. That's good. Every

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Speaker 1: time we do a podcast like this where we bring

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Speaker 1: on an expert or someone who's written a book about

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Speaker 1: something that we find really interesting, I just like, we

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Speaker 1: need to do this all the time. It was so fun.

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Speaker 1: We spoke to Lisa Genova, she wrote a book about memory,

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Speaker 1: and yeah, I know, I know, I don't I don't remember.

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Speaker 1: I wasn't expecting that joke. That was such a stupid,

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Speaker 1: great joke. I like love. Oh my god, Oh I've

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Speaker 1: been I've been talking about this interview to every everybody,

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Speaker 1: by the way, Yes, it was fascinating for me. I

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Speaker 1: know this idea that we're all we're just living a

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Speaker 1: lie pretty much. Yeah, we're all in We're all living

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Speaker 1: in our own weird perception that no one else is

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Speaker 1: living in right, right, totally, we all have our own

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Speaker 1: versions of reality. Yeah, I will remember this podcast way

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Speaker 1: differently than you will. And if we didn't actually have

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Speaker 1: it to go back and remind ourselves. We'd both be wrong, right,

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Speaker 1: But we have it, and we have we can go

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Speaker 1: back to the tape because this actually exists. I think

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Speaker 1: we can keep this short and sweet because we get

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Speaker 1: into so much good stuff. This is an awesome episode.

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Speaker 1: We talked a lot about the way that our brains work.

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Speaker 1: She gives us so much information. It was like a

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Speaker 1: great course in understanding, as Oliver said, like how we're

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Speaker 1: just living in our own weird reality that doesn't really

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Speaker 1: exist anywhere. Oh yeah, it just it's almost scary honestly,

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Speaker 1: because you just sort of think, oh my god, I

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Speaker 1: mean I'm crazy. I'm living my own reality. And she's

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Speaker 1: so exuberant and she was so passionate about the subject

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Speaker 1: and a really really fun giving interviewer interviewee. Her book

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Speaker 1: is called Remember, The Science of Memory and the Art

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Speaker 1: of Forgetting. So enjoy this episode about your memory. What

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Speaker 1: I'm so excited to talk talk to you. I know, Uh,

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Speaker 1: me too, I can't remember shit. Thank you, thank you.

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Speaker 1: Thank you for having me as a guest, even though

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Speaker 1: my my dumb little brother wouldn't agree to do it

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Speaker 1: with me. So thank you. It's fun for us like

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Speaker 1: sometimes we do siblings obviously, and then sometimes, especially with this,

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Speaker 1: you know, to talk about memory because this is one

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Speaker 1: of the things that this is what your your book

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Speaker 1: is focused on. And all I could think about when

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Speaker 1: I was like, Okay, we're gonna we're gonna interview Lisa

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Speaker 1: today is how everyone has a different memory of an

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Speaker 1: argument like that, like you know, and it's like, that's

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Speaker 1: not what I said, and it's like, no, that is

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Speaker 1: what you said. And there's always this moment or a

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Speaker 1: memory of your childhood. It's like we're not meant to

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Speaker 1: remember everything, you know. I but you, being the smarty

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Speaker 1: pants that you are, miss Harvard graduate of neuroscience, you know,

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Speaker 1: you actually study these things and we can get some

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Speaker 1: real answers. Oh god, I don't even know where to start.

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Speaker 1: I don't even know where to start. Well, I want

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Speaker 1: to say something first. First of all, you've written books

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Speaker 1: that people love, so you know, Still Alice is a

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Speaker 1: book that was made into a movie with Julian Moore.

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Speaker 1: You wrote that and the movie was great too, so

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Speaker 1: and then the new book, the new book, the nonfiction right,

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Speaker 1: the Science of Memory in the Art of Forgetting. Yeah, yes,

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Speaker 1: because I forget everything how do I remember my lines?

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Speaker 1: Because I'm horrible at it. I'm horrible at it. We

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Speaker 1: don't have to go through this now. I need question.

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Speaker 1: I just need to I'm going through a scene right now.

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Speaker 1: I've got thirteen pages. I've got to put myself on tape.

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Speaker 1: I've had it for four days, and I can't remember

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Speaker 1: a goddamn thing. Well, I think that means you probably

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Speaker 1: shouldn't get the part. Yeah, you have an issue remembering

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Speaker 1: your lines. I do. I don't know if it's nerves

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Speaker 1: or what it is. But we can get all We

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Speaker 1: can get into that later. There's there's so much There's

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Speaker 1: so much tis Yeah, there are techniques for learning information,

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Speaker 1: like how do we how do we get that information

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Speaker 1: in your brain in a really strong way so that

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Speaker 1: it's very easy to get it back out. Let's start

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Speaker 1: with what got you fascinated with the brain? What drew

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Speaker 1: your attention to I want to know and understand more

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Speaker 1: about our brains. So I was always that geeky science

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Speaker 1: kid like I liked math and science, and I actually

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Speaker 1: all I liked acting in storytelling too. But as the

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Speaker 1: scientist was so strong in me, I really didn't feel

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Speaker 1: like I had permission to go do those other things.

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Speaker 1: So I was all about the math and science. And

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Speaker 1: my second year in college I took a course in

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Speaker 1: what is now called neuroscience. I'm old enough that it

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Speaker 1: was called physiological psychology back in the day, and so

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Speaker 1: it was the study of the brain, how does the

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Speaker 1: brain affect our behavior, thinking, memory, moods, desires. And at

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Speaker 1: the same time I read a book by Oliver Sachs

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Speaker 1: called The Man who Mistook His Wife for a Hat,

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Speaker 1: and that was a collection of neurological patients he had

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Speaker 1: over the years who presented really interesting, weird neurological conditions

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Speaker 1: and there's like short stories. And between those two things,

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Speaker 1: I was so in I just my mind was blown.

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Speaker 1: I was so excited and passionate about this part of

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Speaker 1: our body. Right, so the heart is a pump, the

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Speaker 1: kidney's a filter, but your brain, it's in charge of

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Speaker 1: all of these magical things. It seems impossible that your

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Speaker 1: biology can, you know, be what is behind your personality,

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Speaker 1: your mood, your ability to remember. So yeah, I was fascinated,

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Speaker 1: and all in a magical is a great word, because

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Speaker 1: there's so much that we know and there's still so

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Speaker 1: much that we don't know about the brain. This idea

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Speaker 1: that our brains are a muscle is something that people

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Speaker 1: don't think about very often. How we can actually we

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Speaker 1: can work our brains to build a stronger mechanism. Right, Yeah,

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Speaker 1: And I think you're so right, Kate. I think that

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Speaker 1: we've all been sort of socialized to believe that we

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Speaker 1: have some influence over our health from the neck down.

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Speaker 1: So right, we wear the fitbits and we count our

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Speaker 1: number of steps, and we know that exercise is good

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Speaker 1: for our heart health. Ladies, we're used to getting our

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Speaker 1: lady parts checked, like we're used to like health from

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Speaker 1: the neck down. But I think that we haven't yet

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Speaker 1: gone to the next frontier, which is, hello, your brain

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Speaker 1: is connected to your body, and we do have a

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Speaker 1: massive amount of influence over our health and optimal functioning

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Speaker 1: of this thing in your head called your brain. Your

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Speaker 1: grandma had Alzheimer's, I mean that must have been a

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Speaker 1: very kind of prominent You know, there's a scientist in you,

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Speaker 1: and then there's the person that understands the brain but

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Speaker 1: sort of propelling you to really kind of understand more

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Speaker 1: about Alzheimer's as well. Yes, So my experience with my

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Speaker 1: grandmother is why I became a novelist. I was the

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Speaker 1: neuroscientist in my very big Italian family. I am. My

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Speaker 1: dad is one of nine, I'm one of the youngest

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Speaker 1: of thirty something grandchildren. My grandmother had Alzheimer's. I it's

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Speaker 1: my responsibility to understand this disease and pass that education

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Speaker 1: along to my family. And so I read everything I

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Speaker 1: could find about Alzheimer's. And so I learned about the

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Speaker 1: molecular biology. I learned about the disease presentation and management,

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Speaker 1: the anatomy, the physiology, all of that. I read books

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Speaker 1: written by neuroscientists, clinicians, caregivers, social workers, hm but they

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Speaker 1: were all lacking the perspective of the person with it.

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Speaker 1: I My grandmother's Alzheimer's was so upsetting to me. I

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Speaker 1: was twenty eight at the time. I loved her so much.

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Speaker 1: I miss her. I felt so bad for her. I mean,

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Speaker 1: she forgot who we all were. She had no connection

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Speaker 1: to this beautiful life that she had lived. And I

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Speaker 1: felt heartbroken and sad and bad for her and for us.

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Speaker 1: It was sympathy. I didn't know how to get to empathy.

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Speaker 1: I didn't know how to be comfortable being uncomfortable. I

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Speaker 1: didn't know how to sit with my grandmother's Alzheimer's, and

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Speaker 1: I remember thinking, well, this perspective of the person who

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Speaker 1: has it is missing, Like that's how we get to empathy, right,

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Speaker 1: That's how when you read fiction, when you read a story,

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Speaker 1: when you see a movie, that's what we're doing. We're

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Speaker 1: experiencing what it's like to be you. Right. So that

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Speaker 1: was that intuitive AHA moment for me was like, Oh,

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Speaker 1: I need to write a story about a woman with

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Speaker 1: Alzheimer's and tell it from her perspective, and that's how

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Speaker 1: I'll get to understand what it feels like to live

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Speaker 1: and breathe with Alzheimer's. But did you have to sort

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Speaker 1: of create ideas in your mind of what that experience

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Speaker 1: might be given the fact that you didn't actually experience it,

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Speaker 1: so it's almost your perception of what it might be.

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Speaker 1: It was some of that, But before that was a

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Speaker 1: lot of research. And so what I didn't have at

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Speaker 1: my fingertips when my nana had Alzheimer's, but what I

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Speaker 1: sought out as a novelist was I went and did

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Speaker 1: my homework, and I came to know twenty seven people

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Speaker 1: living with early onset or early stage Alzheimer's who could

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Speaker 1: still communicate what it feels like to have it. And

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Speaker 1: I was in touch with these folks every day for

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Speaker 1: the year and a half that I was writing the story.

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Speaker 1: So the book isn't about any one of them. I

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Speaker 1: didn't borrow their personal stories and all of that vulnerability

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Speaker 1: that they shared with me, but it did inform the

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Speaker 1: truth under the imagined circumstances. I mean, that's amazing. It

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Speaker 1: feels like a very basic quest but important. What is memory?

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Speaker 1: I love, No, this is a great question because I

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Speaker 1: think a lot of people don't know. Right. So we

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Speaker 1: have this misconception that memory is a video camera recording

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Speaker 1: a constant stream of every site and sound and you know,

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Speaker 1: smell and emotion and information, and it's not. We have

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Speaker 1: this idea that there's a memory bank located somewhere in

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Speaker 1: your brain and that's what gets activated and stores everything

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Speaker 1: like it's in a file cabinet. That's not memory. Memory

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Speaker 1: is the constellation of connected, linked neurons that can be

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Speaker 1: located all over your brain that represent the sites, the sounds,

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Speaker 1: the smells, the feelings, the information, the language of what

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Speaker 1: you paid attention to, you cared about and remembered in

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Speaker 1: the first place. So it's the reactivation of the connected

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Speaker 1: neural circuit that represents the information contained in that memory.

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Speaker 1: If I'm thinking of a brain like that, of all

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Speaker 1: these little memories floating around, like how do you reach

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Speaker 1: for a memory? Yeah, so it's not they're not floating around.

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Speaker 1: So there's you know, you you see in the back

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Speaker 1: of your head. That's called your occipital cortex, your visual cortex.

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Speaker 1: You hear in your auditory cortex, you feel in your

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Speaker 1: limbic system, you think things in languages in your frontal cortex.

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Speaker 1: So okay. So if I'm remembering the first night of

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Speaker 1: summer a couple of years ago now, and my memory

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Speaker 1: of that night is I remember the new Lady Gaga

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Speaker 1: song playing on the portable speaker at the kids playing

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Speaker 1: soccer on the beach. We had wine, bonfire, s'mores, oysters.

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Speaker 1: One of the kids got stung by a jellyfish. So

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Speaker 1: this is my memory of that night. And so what

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Speaker 1: is it? It's I began with. The first memory was

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Speaker 1: Lady got the New Lady Gaga song first night of summer.

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Speaker 1: So Lady Gaga song in my brain is connected to

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Speaker 1: a jellyfish sting, which is connected to the smell of

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Speaker 1: the bonfire and the taste of the wine. So all

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Speaker 1: of these things are connected and associated with each other

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Speaker 1: such that if I think of the Lady Gaga song,

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Speaker 1: it will trigger the activation of this linked circuit. So

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Speaker 1: in your brain, Lady Gaga has nothing to do with

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Speaker 1: a jellyfishting. Our memories can be unique because they are

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Speaker 1: the connected neural circuits based on what we experience. Right,

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Speaker 1: but then you have these sort of flash bulb memories

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Speaker 1: that are seared into your brain lack of a better word.

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Speaker 1: And what is that from a sort of neurological standpoint

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Speaker 1: that allows these memories to stand out so specifically and vividly?

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Speaker 1: How does that what's happening in that moment? I love

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Speaker 1: this question. Okay, so let's go over a few things.

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Speaker 1: So what do we remember, like, what is your brain

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Speaker 1: design to remember? Your brain me what is surprising or new?

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Speaker 1: What is emotional? What is meaningful? And what you repeat? Okay,

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Speaker 1: it does not remember same old, same old hohum, unemotional

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Speaker 1: boring stuff. So tell me everybody you texted and who

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Speaker 1: texted you four days ago? Tell me about your morning

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Speaker 1: shower eight days ago? Right, tell me? Right? We don't

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Speaker 1: remember these routine day to day ho home things. But

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Speaker 1: give me something emotional, pulse zapping, give me something surprising,

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Speaker 1: Oh my god, that's never happened before. Memory our human

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Speaker 1: brains are really really phenomenal at remembering those moments and

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Speaker 1: that information. And so flashball memories you're talking about. For

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Speaker 1: folks who don't know these are these moments. They can

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Speaker 1: be personal, but they can also be these shared public

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Speaker 1: events for things that were highly surprising, emotional, meaningful. So

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Speaker 1: for some people, this is they remember exactly where they were,

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Speaker 1: who they were with, time of day, how they felt

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Speaker 1: about it. When JFK was killed, when a space shutter,

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Speaker 1: Space Shuttle Challenger blew up, when the Twin Towers collapsed

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Speaker 1: on nine to eleven. These moments shocked us and it

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Speaker 1: was very emotional. And so you have these memories called

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Speaker 1: flashball memories, which feel very vividly and confidently remembered even

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Speaker 1: decades later. Right, I don't remember anything right now. I

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Speaker 1: don't remember anything about September twelfth, two thousand and one,

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Speaker 1: or September ninth, but I remember tons about September eleventh.

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Speaker 1: The weird thing is, though, folks, just because you remember it,

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Speaker 1: vividly and confidently doesn't mean it's accurate, right, Yeah, I know,

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Speaker 1: and we think it is. We're so sure because they

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Speaker 1: feel so vividly remembered, but they're not. But do you think,

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Speaker 1: just from a an evolutionary standpoint, a mankind standpoint, that

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Speaker 1: there is a primal reason for this, for these flashbulb memories,

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Speaker 1: for us to actually have these vivid memories, whether realized

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Speaker 1: correctly or not, to stay with us. Yeah, it makes

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Speaker 1: tons of sense to me. And it's not just flashbulbs, right,

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Speaker 1: it's memories, the stuff that we remember, the narrative of

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Speaker 1: our life, like the we remember lots of first right,

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Speaker 1: because they're again new and surprising and usually meaningful and emotional.

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Speaker 1: So you remember your first kiss, but not your tenth. Right. So,

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Speaker 1: and with respect to you remember where you were? Like,

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Speaker 1: that's interesting? Why is that an important thing? I remember

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Speaker 1: where I was when I learned about nine to eleven.

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Speaker 1: I remember where I was when that Space Shuttle challenger

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Speaker 1: blew up. Why is that? Well you can imagine that evolutionarily,

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Speaker 1: it was super important for us to remember where the

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Speaker 1: food is, where the predative, where home is. Right, So

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Speaker 1: our brains are very much to designed to remember visually

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Speaker 1: where they things are in space. So we can take

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Speaker 1: ad like that happens naturally and you can take advantage

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Speaker 1: of that. If you're trying to memorize something, can you

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Speaker 1: attach a visual image to that and place it somewhere

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Speaker 1: familiar to you in your mind's eye. That will help build,

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Speaker 1: Like remember the Lady Gaga story. You want to build

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Speaker 1: neural connections that become linked, and the more encoding, the

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Speaker 1: more associated neurons that you can collect into that memory,

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Speaker 1: the better chance you're going to have of retrieving it

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Speaker 1: because you have more data points, more points of entry

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Speaker 1: into that memory to then trigger the full recollection. I

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Speaker 1: would also think, I mean, correct me if I'm wrong,

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Speaker 1: because this is just you know, coming up. This is

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Speaker 1: up from my heine. But I would also think that

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Speaker 1: there is just based on our evolution and our as

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Speaker 1: Homo sapiens being the surviving human species or species, that

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Speaker 1: we would that our storytelling ability, our ability to remember stories,

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Speaker 1: to attach to them, to carry them on, and to

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Speaker 1: connect is a huge part of how we survive. Yes,

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Speaker 1: I love that you put that together. Yes, So the

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Speaker 1: ability to tell the story. So this is memory for

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Speaker 1: what happens, right, So We've got your memory for stuff, information,

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Speaker 1: the facts. This is like what you learned in school, right,

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Speaker 1: So who was the first president of the United States?

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Speaker 1: What's your birthday? What are the colors of the rainbow?

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Speaker 1: What's six times six? That's stuff you know. Then there's

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Speaker 1: the memory nice job. Then there's the stuff that happened.

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Speaker 1: So you know I was born in Waltham, Massachusetts. You know,

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Speaker 1: I went to Bates College, I went to Harvard, like

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Speaker 1: all the things that happened, and that's where your storytelling

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Speaker 1: comes in. So I'll get back to that. Then there's

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Speaker 1: the memory for how to do things. It's called muscle memory,

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Speaker 1: but it doesn't live in your muscles. It lives in

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Speaker 1: your brain. The core, the memory of the choreography, the

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Speaker 1: procedure for how to do things is in your brain,

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Speaker 1: and your brain tells your muscles what to do. So

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Speaker 1: this is how to brush your teeth, how to ride

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Speaker 1: a bike, how to type an email, how to play guitar,

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Speaker 1: how to swing a golf club. So your memories for

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Speaker 1: stuff that happened are the story it creates your your

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Speaker 1: the story of your life. Right, this is the who

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Speaker 1: you are and it's interesting. Right, So most of us

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Speaker 1: don't remember anything that happened before the age of three,

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Speaker 1: So three and younger you don't really remember that much.

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Speaker 1: Six and younger is pretty fuzzy. It's kind of like

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Speaker 1: sort of random moments. If you do remember something, it's

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Speaker 1: probably because it was so shocking and emotional, right, So

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Speaker 1: the death of a family member, or you moved or

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Speaker 1: or your family told you the stories over and over again.

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Speaker 1: But the reason that we think that you don't remember

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Speaker 1: anything from when you're really young is because you don't

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Speaker 1: have You don't have you've not developed the language yet

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Speaker 1: to tell the story of it in your brain. Once

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Speaker 1: you've developed the ability to tell the story of what happened,

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Speaker 1: that's when we start to have these memories. My my

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Speaker 1: first memories are actually quite young. Like are they just

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Speaker 1: individual moments or is it the story of the The

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Speaker 1: Life starring Kate Hudson? Right? Like, right, it's more the

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Speaker 1: story of like Abisa. No, I mean, I have those

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Speaker 1: memories too. Abisa is like a big time But but

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Speaker 1: I wonder why. I feel like maybe something traumatic happened

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Speaker 1: right before that that we don't remember, but we remember

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Speaker 1: the trip. We'll get on the next episode of what

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Speaker 1: Happened before Abisa. But but but it's so it's so interesting,

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Speaker 1: there's so much to talk about it. It's like almost

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Speaker 1: my brain is swirling. But we are nothing without memory.

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Speaker 1: We we don't exist or or you're just you're just

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Speaker 1: living literally in the moment, like all most other animals.

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Speaker 1: So what I think memory would be, uh, except for

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Speaker 1: animals have memory? Don't they? Well some do, I think

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Speaker 1: some do, but but I think that a lot, don't

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Speaker 1: you know they don't have right? Well, I mean, think

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Speaker 1: about the squirrel who's buried all the nuts, right and

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Speaker 1: then has to go remember where they are to dig

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Speaker 1: them up. And actually I listened to Sarah Sarah Silverman

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Speaker 1: do stand up on this once and the squirrels are

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Speaker 1: like terrible at this and it actually helps us like

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Speaker 1: plant trees. So thank you, chol because they have such

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Speaker 1: terrible memories. But so we I love I love I

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Speaker 1: love what you bring up, Oliver, because it's I actually

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Speaker 1: talk about this at the end of the book. And

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Speaker 1: this is my take on it, that it's kind of

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Speaker 1: a paradox. I think that memory is everything and it's

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Speaker 1: also nothing, So stay with me. So you're right, it's

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Speaker 1: like we need memory for pretty much everything we do

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Speaker 1: from the moment we wake up, Like how do I

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Speaker 1: get dressed? How do I brush my teeth? Memories? How

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Speaker 1: do I have a conversation? Memories? Like do I you

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Speaker 1: know what did I do yesterday that I can continue

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Speaker 1: through today? Memory? It's all memory, and then yet it's

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Speaker 1: also your memory is while it's genius, it's also kind

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Speaker 1: of stupid because it's gonna forget most of what you

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Speaker 1: experience today because most of what you experienced today is routine.

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Speaker 1: Ho hum, ben there done that? Like I will remember

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Speaker 1: this podcast, so thank you, because this is I don't

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Speaker 1: get to talk to you all every day, so this

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Speaker 1: is new for me, so I'll remember this. But most

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Speaker 1: of what we do every day, like of the sixteen

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Speaker 1: hours that you're awake, you're doing a lot of routine,

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Speaker 1: same old, same old stuff, and your brain won't You

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Speaker 1: won't pay attention to it. And what you don't pay

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Speaker 1: attention to, you cannot you cannot remember. The first necessary

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Speaker 1: ingredient in forming a memory is attention. So we don't

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Speaker 1: pay attention to most of our day, really, and so

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Speaker 1: we don't remember it. So in that sense, memory can't

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Speaker 1: be that big of a deal because we don't remember

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Speaker 1: most of it, and it's wrong a lot of the time.

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Speaker 1: It's highly fallible. And then there's this if you've known

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Speaker 1: someone with Alzheimer's, like my nana, it's devastating. It is,

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Speaker 1: you know it is in that sense. Memory is everything,

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Speaker 1: but it's also not because it doesn't rob you of

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Speaker 1: your ability to feel emotions. So she still loved us.

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Speaker 1: You know who we were, but we loved her and

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Speaker 1: she felt it, and she loved us back. So it

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Speaker 1: Alzheimer's which robs you eventually of all of your memories.

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Speaker 1: You will forget how to brush your teeth, you will

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Speaker 1: forget everyone you love, you'll forget all of your history,

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Speaker 1: but you will still know how to feel joy, lonely, anger, love, connection, Right,

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Speaker 1: that's human. Do you think there's a with your nana

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Speaker 1: and other people who are experiencing Alzheimer's. Do you think

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Speaker 1: there's a moment where that person has to ultimately just

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Speaker 1: let go? Because in order to love, you have to

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Speaker 1: have some sort of I would think you would have

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Speaker 1: to have some sort of connection, some sort of memory

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Speaker 1: of why you love, of who that person is, unless

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Speaker 1: you just say let go and just experience love in

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Speaker 1: the most purest form. I don't know if it's a

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Speaker 1: conscious letting go. I don't know that there's necessarily control over.

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Speaker 1: There could be thumb and for others, it's just here

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Speaker 1: I am now. I don't know. I don't know where

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Speaker 1: I am. I don't recognize this as my home. I

395
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Speaker 1: don't know who these people are, but I am, like

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Speaker 1: Kate said, I'm in the moment and I'm experiencing the

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Speaker 1: energy that's in front of me as love, and we

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Speaker 1: respond to that. Right. Our babies don't know who the

399
00:24:39,480 --> 00:24:43,240
Speaker 1: hell we are, and they respond to love. So I think,

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Speaker 1: as humans, it is our birthright to be more than

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00:24:47,880 --> 00:24:52,919
Speaker 1: what we can remember. Do we have a cap on

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Speaker 1: how much we can store? I know that now, and

403
00:24:55,920 --> 00:24:58,080
Speaker 1: that's a lot of people think that too. It's like, oh,

404
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Speaker 1: I only use ten percent of my brain. Oh I'm

405
00:25:00,840 --> 00:25:02,359
Speaker 1: going to run out of room, So it's good that

406
00:25:02,400 --> 00:25:05,080
Speaker 1: I forget things that I have room for more. No,

407
00:25:06,040 --> 00:25:11,480
Speaker 1: you have trillions of connections, and I mean you just

408
00:25:11,680 --> 00:25:13,919
Speaker 1: literally do not run out of space. You always have

409
00:25:14,040 --> 00:25:17,840
Speaker 1: the ability at any age to learn a new instrument

410
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Speaker 1: or language. To the example I used in the book

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Speaker 1: is Heikia Akira Harogucci at the age of sixty nine,

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Speaker 1: a retired engineer with a normal, healthy brain, not a genius,

413
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Speaker 1: not a mathematical savant. He decided he wanted to memorize

414
00:25:33,800 --> 00:25:36,960
Speaker 1: pie out as many digits as he could, and he

415
00:25:37,040 --> 00:25:40,040
Speaker 1: memorized one hundred and eleven thousand digits of a non

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Speaker 1: repeating patternless number. Like amazing, So you can you're limitless

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Speaker 1: and what you can remember if you decide you want

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Speaker 1: to including that's script Oliver. That's exciting. That makes me excited.

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Speaker 1: That in a minute. But so just going just going

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Speaker 1: back just for a second about sort of mind body

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Speaker 1: because it's very interesting to me, and not to get

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Speaker 1: into my whole story, but I'm it's just from a

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Speaker 1: neuroscience standpoint. I went off of my lexapro and I'm

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Speaker 1: going through these withdrawals and I'm experiencing anxiety that doesn't

425
00:26:13,560 --> 00:26:16,439
Speaker 1: really it's not even circumstantial. It's just there when I

426
00:26:16,480 --> 00:26:20,399
Speaker 1: wake up and something is up with the chemistry. Okay,

427
00:26:21,240 --> 00:26:25,360
Speaker 1: getting into the mind body connection, how powerful is that?

428
00:26:25,640 --> 00:26:28,960
Speaker 1: How powerful is our mind in order to actually heal

429
00:26:29,080 --> 00:26:33,399
Speaker 1: our body? It's so powerful. I mean, your mind and

430
00:26:33,440 --> 00:26:36,280
Speaker 1: body are not separate, they're very much connected. And so

431
00:26:36,840 --> 00:26:43,120
Speaker 1: with stress and anxiety, for example, massive influence on each other.

432
00:26:43,440 --> 00:26:47,560
Speaker 1: So let me give you a little quick example here.

433
00:26:47,640 --> 00:26:50,919
Speaker 1: So stress and an acute stress or a stress that

434
00:26:51,040 --> 00:26:54,560
Speaker 1: happens once we experience and then it's gone not bad

435
00:26:54,600 --> 00:26:57,159
Speaker 1: for us, and our brain responds, our body responds in

436
00:26:57,160 --> 00:27:00,360
Speaker 1: a way that's healthy. So if I perceive so kind

437
00:27:00,359 --> 00:27:04,760
Speaker 1: of threat or danger or emergency, my brain perceives this,

438
00:27:05,640 --> 00:27:10,440
Speaker 1: I release adrenaline and cortisol into my blood stream, mobilizes

439
00:27:10,480 --> 00:27:14,119
Speaker 1: my body for action, and then the cortisol actually acts

440
00:27:14,160 --> 00:27:17,400
Speaker 1: on receptors in your brain to shut that whole thing off.

441
00:27:17,440 --> 00:27:20,080
Speaker 1: It's a negative feedback loop. And so this is good.

442
00:27:20,119 --> 00:27:21,760
Speaker 1: So I can, you know, I can hit the brakes

443
00:27:21,800 --> 00:27:23,639
Speaker 1: if the car in front of me stop short. I

444
00:27:23,680 --> 00:27:25,960
Speaker 1: compriy myself out of bed in morning, in the morning

445
00:27:25,960 --> 00:27:27,879
Speaker 1: to face the day. I can get ready for the

446
00:27:27,960 --> 00:27:31,760
Speaker 1: zoom the zoom conversation, right, So I can? I can.

447
00:27:32,119 --> 00:27:35,840
Speaker 1: It's not just fight or or running away. It's also

448
00:27:35,960 --> 00:27:39,439
Speaker 1: like am I this is my brain and body aroused

449
00:27:39,480 --> 00:27:42,640
Speaker 1: and ready to meet the challenge of what I'm being

450
00:27:42,680 --> 00:27:46,359
Speaker 1: presented with. That's normal, and it's it's really good for memory.

451
00:27:46,400 --> 00:27:49,879
Speaker 1: Like you need a certain amount of stress and activation

452
00:27:50,040 --> 00:27:52,879
Speaker 1: to like learn something we were just talking about, like

453
00:27:52,960 --> 00:27:57,520
Speaker 1: the good stresses and then the yeah. But so chronic stress,

454
00:27:57,520 --> 00:27:59,920
Speaker 1: which can be anxiety, right, and so a lot of

455
00:28:00,160 --> 00:28:02,119
Speaker 1: us tick all these boxes. So it's not like, you know,

456
00:28:02,160 --> 00:28:03,879
Speaker 1: it's not like back in the day where you know,

457
00:28:04,040 --> 00:28:07,400
Speaker 1: lying is chasing us, trying to eat us in the savannah.

458
00:28:07,520 --> 00:28:10,000
Speaker 1: It's you know, it's more like our thoughts are our

459
00:28:10,080 --> 00:28:13,440
Speaker 1: predators now, right, And so it's like the top three

460
00:28:13,520 --> 00:28:19,199
Speaker 1: psychological stressors are uncertainty, a perceived lack of control, and

461
00:28:19,240 --> 00:28:23,800
Speaker 1: social isolation. Oh hello, the past year, right, it's like

462
00:28:24,200 --> 00:28:28,200
Speaker 1: tick tick. So when that happens, when you're under chronic,

463
00:28:28,400 --> 00:28:32,920
Speaker 1: unrelenting stress and anxiety, the receptors in your brain that

464
00:28:33,560 --> 00:28:36,440
Speaker 1: cortisol ax on that normally shut the whole thing off,

465
00:28:36,720 --> 00:28:40,760
Speaker 1: become desensitized and down regulated, and so the shut off

466
00:28:40,840 --> 00:28:44,120
Speaker 1: valve breaks, and so cortisol just keeps dumping into your

467
00:28:44,120 --> 00:28:47,320
Speaker 1: brain and body. And this this messes you up in

468
00:28:47,400 --> 00:28:51,080
Speaker 1: lots of ways. So it's you'll have trouble thinking clearly

469
00:28:51,480 --> 00:28:54,360
Speaker 1: because your frontal lobe will kind of be offline. Because

470
00:28:54,640 --> 00:28:56,640
Speaker 1: when you're in fight or flight, you don't want to

471
00:28:56,680 --> 00:28:59,200
Speaker 1: be like, well, I wonder what I should do. Let me,

472
00:28:59,440 --> 00:29:01,880
Speaker 1: let me wagh the pros and cons of acting right now.

473
00:29:01,920 --> 00:29:05,200
Speaker 1: It's like, no, don't think run. But if you're not

474
00:29:05,320 --> 00:29:08,240
Speaker 1: running from anything and you can't think, not good. You'll

475
00:29:08,280 --> 00:29:11,520
Speaker 1: have trouble creating new memories in the state. You'll have

476
00:29:11,560 --> 00:29:14,720
Speaker 1: a really hard time retrieving memories of stuff you've already learned.

477
00:29:15,280 --> 00:29:18,920
Speaker 1: And you're actually gonna shrink your hippocampus, the part of

478
00:29:18,960 --> 00:29:22,400
Speaker 1: your brain that's required for the formation of new memories.

479
00:29:23,040 --> 00:29:26,680
Speaker 1: You'll inhibit neurogenesis there, so you'll stop the birth of

480
00:29:26,760 --> 00:29:30,000
Speaker 1: new neurons and you'll have a smaller hippocampus. This is

481
00:29:30,440 --> 00:29:33,520
Speaker 1: if you don't manage the stress and anxiety. So the

482
00:29:33,560 --> 00:29:40,240
Speaker 1: good news is we know that practices like yoga, mindfulness, meditation,

483
00:29:40,400 --> 00:29:45,560
Speaker 1: and exercise can all restore the shut off valve, restore

484
00:29:45,600 --> 00:29:49,320
Speaker 1: the cortisol levels, and restore the size of your hippocampus.

485
00:29:49,440 --> 00:29:52,560
Speaker 1: So not all is lost. And I want to give

486
00:29:52,560 --> 00:29:55,200
Speaker 1: this example because I think it's super helpful for folks,

487
00:29:55,280 --> 00:29:57,040
Speaker 1: and it's like all of us. So some people are

488
00:29:57,080 --> 00:30:00,280
Speaker 1: really intimidated by meditation, like I don't have time, how

489
00:30:00,360 --> 00:30:01,960
Speaker 1: to do it? I don't I'd have to go to

490
00:30:02,040 --> 00:30:04,280
Speaker 1: a retreat or something to learn, and so they just

491
00:30:04,320 --> 00:30:07,040
Speaker 1: don't do it. So here's what I want folks to do.

492
00:30:07,120 --> 00:30:11,400
Speaker 1: If you're finding yourself feeling really overwhelmed and stressed, this

493
00:30:11,480 --> 00:30:14,680
Speaker 1: is nine seconds. Ready, close your eyes if you can,

494
00:30:14,920 --> 00:30:16,200
Speaker 1: if you're not in front of a bunch of people

495
00:30:16,200 --> 00:30:18,640
Speaker 1: and it wouldn't be too weird, close your eyes. Breathe

496
00:30:18,680 --> 00:30:23,000
Speaker 1: in through your nose to the count of four. Hold

497
00:30:23,040 --> 00:30:25,760
Speaker 1: it for one second, and then breathe out through your

498
00:30:25,880 --> 00:30:31,880
Speaker 1: nose to the count of four. And notice how you're feeling.

499
00:30:32,600 --> 00:30:36,560
Speaker 1: Because here's the deal. If something really threatening is happening

500
00:30:37,240 --> 00:30:40,400
Speaker 1: and it's activating the stress and anxiety response in my body,

501
00:30:40,680 --> 00:30:42,840
Speaker 1: if I have to run for my life, I am

502
00:30:42,920 --> 00:30:47,920
Speaker 1: running like this. I am never breathing slowly in and

503
00:30:47,960 --> 00:30:52,160
Speaker 1: out through my nose. So while these the circumstances of

504
00:30:52,200 --> 00:30:55,520
Speaker 1: the world can impact my brain and body, I can

505
00:30:55,640 --> 00:30:59,760
Speaker 1: also reverse that. So by breathing in and out slowly

506
00:30:59,800 --> 00:31:03,760
Speaker 1: through your nose, you are informing your brain and body.

507
00:31:03,840 --> 00:31:07,640
Speaker 1: You're informing your physiology that you're safe, and so you

508
00:31:07,680 --> 00:31:12,000
Speaker 1: can like kind of trick your body into believing that

509
00:31:12,080 --> 00:31:16,720
Speaker 1: it should should should shut down the cortisol levels like

510
00:31:16,800 --> 00:31:19,920
Speaker 1: everything's okay, the stress response will quiet and so this

511
00:31:20,000 --> 00:31:24,600
Speaker 1: is nine seconds. We have time for nine seconds. That'll help. Yeah,

512
00:31:24,720 --> 00:31:27,360
Speaker 1: it's so interesting because you know, my mom's been doing

513
00:31:27,360 --> 00:31:30,360
Speaker 1: this curriculum called mind up for twenty years now and

514
00:31:30,800 --> 00:31:33,680
Speaker 1: a huge part of it is breathwork for kids. And

515
00:31:33,760 --> 00:31:36,480
Speaker 1: in the beginning of it one hundred years ago, people

516
00:31:36,560 --> 00:31:38,920
Speaker 1: sort of rolled their eyes at it. Before. You know,

517
00:31:39,000 --> 00:31:42,160
Speaker 1: my mom was always very keyed into a lot of

518
00:31:42,200 --> 00:31:45,000
Speaker 1: neuroscientists and people like child psychologists who are at the

519
00:31:45,480 --> 00:31:47,920
Speaker 1: you know, really researching all these things for many, many,

520
00:31:47,920 --> 00:31:51,880
Speaker 1: many years. And now it's so nice that people are

521
00:31:52,000 --> 00:31:54,880
Speaker 1: able to kind of have the science and the research

522
00:31:56,000 --> 00:31:59,160
Speaker 1: to back that up. Because the younger we understand that

523
00:31:59,280 --> 00:32:03,560
Speaker 1: about our brain's response is to stress or anxiety, that

524
00:32:03,560 --> 00:32:06,520
Speaker 1: that we a simple breath can actually trick our brains

525
00:32:06,600 --> 00:32:09,640
Speaker 1: to let us know that we are safe. Like, the

526
00:32:09,720 --> 00:32:11,640
Speaker 1: more we have that as a foundation in our kids,

527
00:32:11,640 --> 00:32:15,280
Speaker 1: I think the better, the better there, you know, upbringing

528
00:32:15,320 --> 00:32:19,880
Speaker 1: will be Yeah, absolutely, yeah, the younger you are, this

529
00:32:20,040 --> 00:32:21,920
Speaker 1: becomes sort of a way of life. Right, So this

530
00:32:22,040 --> 00:32:24,720
Speaker 1: is part of what we're up against with older folks

531
00:32:24,720 --> 00:32:27,720
Speaker 1: who are afraid of Alzheimer's, who are if you're over

532
00:32:27,800 --> 00:32:29,920
Speaker 1: forty and you start to worry about your memory, you

533
00:32:30,000 --> 00:32:32,600
Speaker 1: may already have a lot of life habits that are

534
00:32:32,720 --> 00:32:35,680
Speaker 1: kind of getting in your way of optimal brain health.

535
00:32:35,720 --> 00:32:37,400
Speaker 1: But if you're if you can start when you're young,

536
00:32:37,440 --> 00:32:44,920
Speaker 1: this just becomes a way of life. Okay. So I'm

537
00:32:44,920 --> 00:32:49,360
Speaker 1: really excited about this ad because I am actually basically

538
00:32:49,400 --> 00:32:55,560
Speaker 1: related to the founder's daughter. It's all in the family.

539
00:32:55,800 --> 00:33:00,720
Speaker 1: So my sister in last Yan Fujikawa's dad, he was

540
00:33:00,760 --> 00:33:04,200
Speaker 1: one of the founders of Bumble of Bumble, these are

541
00:33:04,280 --> 00:33:09,760
Speaker 1: the founders. They have created a product that is amazing.

542
00:33:10,160 --> 00:33:13,520
Speaker 1: It's called hair Story. They have been in the industry

543
00:33:13,560 --> 00:33:17,160
Speaker 1: for fifty years. They've got fifty years of experience and

544
00:33:17,200 --> 00:33:19,760
Speaker 1: they decided to create a line of hair products that

545
00:33:19,840 --> 00:33:23,960
Speaker 1: leave your hair clean, shiny, and heal fear forcing you

546
00:33:24,120 --> 00:33:28,320
Speaker 1: to leave your shampoo behind. Now here's how they do this.

547
00:33:28,720 --> 00:33:33,520
Speaker 1: So hair Stories New Wash is a sulfate detergent and

548
00:33:33,640 --> 00:33:39,760
Speaker 1: shampoo free hair cleanser. Well, here's the thing. Traditional shampoo. Okay,

549
00:33:40,200 --> 00:33:44,280
Speaker 1: there's detergent, there's parabins, there's chemicals, and that strips your

550
00:33:44,280 --> 00:33:46,280
Speaker 1: hair and your scalp of its natural oils. This is

551
00:33:46,280 --> 00:33:48,320
Speaker 1: why I honestly don't wash my hair. I washed my

552
00:33:48,320 --> 00:33:50,280
Speaker 1: hair once a week. Yeah. But so they made a

553
00:33:50,400 --> 00:33:54,600
Speaker 1: natural hair cleanser that is filled with these essential oils

554
00:33:54,640 --> 00:34:00,200
Speaker 1: and it gives it provides moisture and hydration and it's

555
00:34:00,240 --> 00:34:02,719
Speaker 1: this healthy hair. You don't need conditionery again. Yeah, it

556
00:34:02,800 --> 00:34:06,160
Speaker 1: removes the access oil and dirt, but not the good

557
00:34:06,200 --> 00:34:08,719
Speaker 1: stuff so that it keeps your hair hydrated. So you

558
00:34:08,840 --> 00:34:12,960
Speaker 1: have six over six thousand and five star reviews. It's

559
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Speaker 1: a new wash. Yeah, it's a new kind of wash. Baby.

560
00:34:16,400 --> 00:34:18,600
Speaker 1: And let'say, I'm gonna explain how this works for a second. Okay,

561
00:34:18,600 --> 00:34:21,520
Speaker 1: because there's a quiz. You take the quiz and that's

562
00:34:21,520 --> 00:34:23,920
Speaker 1: how you create your custom starter kit. So based on

563
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Speaker 1: your hair type and routine, it'll create the perfect combination

564
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Speaker 1: of products that will transform your hair. You can have

565
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Speaker 1: curly hair, you have straight hair, thick, thin, whatever, you know.

566
00:34:35,760 --> 00:34:39,880
Speaker 1: Your hair can be colored or gray. New Wash it

567
00:34:39,920 --> 00:34:43,480
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568
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Speaker 1: What the way that they formulated it balances your oil

569
00:34:47,680 --> 00:34:50,759
Speaker 1: production so you can go longer between washes. They also

570
00:34:50,840 --> 00:34:53,440
Speaker 1: do they also have styling stuff, so you can you

571
00:34:53,480 --> 00:34:57,040
Speaker 1: know they have hair bomb, their air drying cream. So

572
00:34:57,080 --> 00:34:59,520
Speaker 1: this kind of gives you the ability to have a

573
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574
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579
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580
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581
00:35:33,719 --> 00:35:36,640
Speaker 1: know what that means, Kate heat. You know what happens

582
00:35:36,640 --> 00:35:42,239
Speaker 1: when it gets hot, Your armpits sweat. Oh, and this

583
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584
00:35:44,320 --> 00:35:49,640
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585
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586
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587
00:35:57,480 --> 00:36:01,000
Speaker 1: Actually I love the citrus and vettiveil because it's a

588
00:36:01,040 --> 00:36:04,479
Speaker 1: personal thing. I used to wear a cologne called Vetti

589
00:36:04,560 --> 00:36:07,520
Speaker 1: Vee when I was a kid, and it's got this

590
00:36:07,760 --> 00:36:14,320
Speaker 1: Vetti Vee sense, So essentially my deodorant becomes nostalgic. So boom,

591
00:36:14,920 --> 00:36:17,200
Speaker 1: I love it. I love it, but let's talk about

592
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593
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594
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595
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596
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597
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600
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607
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Speaker 1: slash sibling. Well, let's talk about optimum brain health. Like,

608
00:37:20,600 --> 00:37:23,680
Speaker 1: what's the number one thing that you would tell people

609
00:37:24,480 --> 00:37:27,839
Speaker 1: to do to ensure that they're at least doing one

610
00:37:27,920 --> 00:37:32,279
Speaker 1: thing good for their brain. M Okay, it's kind of

611
00:37:32,360 --> 00:37:35,680
Speaker 1: a toss up between exercise and sleep. And so these

612
00:37:35,719 --> 00:37:38,800
Speaker 1: are not super sexy. It's like, I'm not like people

613
00:37:38,840 --> 00:37:41,319
Speaker 1: want the supplement, right, they want the magic pill. They

614
00:37:41,320 --> 00:37:45,640
Speaker 1: want to be like, here take this and you're done now.

615
00:37:46,840 --> 00:37:48,879
Speaker 1: But let me tell you why, because I think the

616
00:37:49,000 --> 00:37:51,800
Speaker 1: why can help rather than just you need to sleep

617
00:37:51,800 --> 00:37:56,760
Speaker 1: and exercise. It's okay, so sleep. So the sleep science

618
00:37:56,920 --> 00:38:00,759
Speaker 1: is very clear. Our human brains need seven to nine

619
00:38:00,760 --> 00:38:05,680
Speaker 1: hours of sleep a night for optimal health body brain memory.

620
00:38:06,360 --> 00:38:09,200
Speaker 1: With respect to memory, let me give you three things

621
00:38:09,239 --> 00:38:12,200
Speaker 1: that are happening while you're asleep. So I used to

622
00:38:12,200 --> 00:38:15,240
Speaker 1: think before I knew anything, that you're not doing anything

623
00:38:15,239 --> 00:38:17,319
Speaker 1: while you sleep. It's a big waste of time. Right,

624
00:38:17,360 --> 00:38:22,479
Speaker 1: I'll sleep when i'm dead, But you're very biologically busy

625
00:38:22,560 --> 00:38:25,160
Speaker 1: while you sleep. And so, okay, what's going on in

626
00:38:25,200 --> 00:38:28,720
Speaker 1: your brain with respect to memory, So while you sleep,

627
00:38:29,280 --> 00:38:33,319
Speaker 1: the information, the sites, the sounds, the experience is the

628
00:38:33,440 --> 00:38:36,600
Speaker 1: knowledge that you paid attention to that was new and

629
00:38:37,520 --> 00:38:43,640
Speaker 1: meaningful to you during the day gets consolidated into a stable,

630
00:38:44,000 --> 00:38:48,520
Speaker 1: lasting alteration and neural connections. It gets consolidated into a

631
00:38:48,680 --> 00:38:53,200
Speaker 1: memory by your hippocampus while you're asleep. So if you

632
00:38:53,280 --> 00:38:56,040
Speaker 1: don't get a full night sleep. When you wake up

633
00:38:56,080 --> 00:38:58,719
Speaker 1: the next day, your hippocampus might not have had enough

634
00:38:58,760 --> 00:39:01,319
Speaker 1: time to do its job fully and so you might

635
00:39:01,360 --> 00:39:04,360
Speaker 1: not your memories from yesterday might not be fully formed

636
00:39:04,440 --> 00:39:07,200
Speaker 1: or is strongly formed, or they some might be missing,

637
00:39:07,280 --> 00:39:10,000
Speaker 1: they might not have been formed at all. So that's

638
00:39:10,000 --> 00:39:12,680
Speaker 1: one reason. The second reason is if you don't get it,

639
00:39:12,719 --> 00:39:16,799
Speaker 1: if you've had a terrible night's sleep, your frontal cortex

640
00:39:16,920 --> 00:39:20,840
Speaker 1: is going to be dragging itself to its day job tomorrow.

641
00:39:20,960 --> 00:39:23,120
Speaker 1: And it is like, this is the part of your

642
00:39:23,160 --> 00:39:26,399
Speaker 1: brain that is in charge of paying attention. And if

643
00:39:26,440 --> 00:39:30,080
Speaker 1: I can't pay attention today, then what am I not

644
00:39:30,080 --> 00:39:32,839
Speaker 1: going to be able to make today new memories? The

645
00:39:32,960 --> 00:39:37,000
Speaker 1: first necessary ingredient in creating a new memory that can

646
00:39:37,040 --> 00:39:40,799
Speaker 1: be consciously retrieved later is attention, So you need it

647
00:39:40,800 --> 00:39:44,120
Speaker 1: for that. And then the last the third thing I

648
00:39:44,120 --> 00:39:46,839
Speaker 1: want to talk about that is super important that's going

649
00:39:46,880 --> 00:39:48,640
Speaker 1: on while you sleep with respect to memory has to

650
00:39:48,680 --> 00:39:52,440
Speaker 1: do with Alzheimer's. So while you sleep, when you're in

651
00:39:52,520 --> 00:39:55,600
Speaker 1: slow wave deep sleep, there are cells in your brain

652
00:39:55,640 --> 00:39:58,920
Speaker 1: called glial cells. These are the janitors the sewage and

653
00:39:58,960 --> 00:40:03,280
Speaker 1: sanitation department of your brain. They get busy clearing away

654
00:40:03,440 --> 00:40:06,640
Speaker 1: all the metabolic debris that accumulated in your brain while

655
00:40:06,640 --> 00:40:08,600
Speaker 1: you were in the business is being awake, and one

656
00:40:08,640 --> 00:40:12,960
Speaker 1: of the things that clears away is a protein called amyloid. Now,

657
00:40:13,160 --> 00:40:15,439
Speaker 1: amoid is sticky, and if it doesn't get cleared away,

658
00:40:15,440 --> 00:40:18,480
Speaker 1: it binds to itself informs plaques, and if enough of

659
00:40:18,520 --> 00:40:23,040
Speaker 1: these plaques accumulate over time, you will get Alzheimer's. The

660
00:40:23,080 --> 00:40:26,239
Speaker 1: good news is it takes fifteen to twenty years of

661
00:40:26,280 --> 00:40:29,319
Speaker 1: that accumulation before you reach a tipping point and get

662
00:40:29,360 --> 00:40:31,920
Speaker 1: to Alzheimer's, So we've got time. If you had a

663
00:40:31,960 --> 00:40:34,399
Speaker 1: bad night's sleep last night does not mean you're getting

664
00:40:34,400 --> 00:40:38,040
Speaker 1: Alzheimer's tomorrow. But so for me, this has meant that

665
00:40:38,080 --> 00:40:40,520
Speaker 1: I've made sleep a priority. Like I try to stop

666
00:40:40,600 --> 00:40:43,319
Speaker 1: scrolling mindlessly on Instagram at the end of the night

667
00:40:43,320 --> 00:40:46,879
Speaker 1: and like go to bad Lisa, like stop it. Caffeine.

668
00:40:47,200 --> 00:40:50,160
Speaker 1: Caffeine's awesome for your memory. It helps you pay attention,

669
00:40:50,400 --> 00:40:53,200
Speaker 1: which helps you form new memories. But it also can

670
00:40:53,239 --> 00:40:56,839
Speaker 1: keep you awake. So it competes with a molecule called

671
00:40:56,840 --> 00:40:59,759
Speaker 1: a denisin, which a denison is a molecule that helps

672
00:40:59,800 --> 00:41:03,200
Speaker 1: you get drowsy and fall asleep and caffeine counters that.

673
00:41:03,719 --> 00:41:06,880
Speaker 1: So the half life of caffeine is five hours. So

674
00:41:06,960 --> 00:41:09,799
Speaker 1: if I have a cup of cappuccino after dinner at

675
00:41:09,880 --> 00:41:14,080
Speaker 1: seven pm, I'll still have thirty two milligrams of caffeine

676
00:41:14,080 --> 00:41:16,400
Speaker 1: buzzing around my brain at midnight. It might keep me

677
00:41:16,400 --> 00:41:19,080
Speaker 1: from falling asleep. So if you're having trouble, like, maybe

678
00:41:19,120 --> 00:41:21,839
Speaker 1: back up your caffeine consumption to earlier in the day

679
00:41:23,480 --> 00:41:25,480
Speaker 1: if you make it a priority. There are lots of

680
00:41:25,719 --> 00:41:29,919
Speaker 1: tools and tips for improving your sleep. Yeah, what constitutes

681
00:41:29,960 --> 00:41:32,000
Speaker 1: a good night of sleep? Though? I know that sounds

682
00:41:32,040 --> 00:41:34,040
Speaker 1: like a simple question. But I can get in bed

683
00:41:34,080 --> 00:41:37,360
Speaker 1: at ten o'clock and maybe I fall asleep, well, and

684
00:41:37,360 --> 00:41:40,239
Speaker 1: then I'm just tossing and turning, and you know it's

685
00:41:40,280 --> 00:41:42,279
Speaker 1: not a good night's sleep. But we're talking about deep

686
00:41:42,400 --> 00:41:45,799
Speaker 1: ram sleep. I mean what all? Right? So all of

687
00:41:45,840 --> 00:41:49,160
Speaker 1: it so different things happen in different phases, and they

688
00:41:49,200 --> 00:41:53,920
Speaker 1: all are They're not useless there, they have specific functions

689
00:41:54,200 --> 00:41:56,640
Speaker 1: and so this is again where you can get involved

690
00:41:56,680 --> 00:42:00,759
Speaker 1: in your health. Right. So they have wearable apps now

691
00:42:00,800 --> 00:42:02,759
Speaker 1: that keep track of like how many times are you

692
00:42:02,800 --> 00:42:05,839
Speaker 1: waking up in the night? If you drink alcohol right

693
00:42:05,880 --> 00:42:09,480
Speaker 1: before bed, it will interfere with REM sleep and you'll

694
00:42:09,520 --> 00:42:12,200
Speaker 1: be restless when you would normally be in REM. You

695
00:42:12,239 --> 00:42:14,160
Speaker 1: also might have to get up to pea a few times.

696
00:42:14,320 --> 00:42:16,440
Speaker 1: So there are things that we might be doing that

697
00:42:16,520 --> 00:42:19,120
Speaker 1: are like getting in the way of the best night's

698
00:42:19,120 --> 00:42:23,400
Speaker 1: sleep and knowing that information. If you feel exhausted when

699
00:42:23,440 --> 00:42:25,279
Speaker 1: you wake up in the morning, like maybe you have

700
00:42:25,440 --> 00:42:28,520
Speaker 1: some sleep apnia. We don't know, but there we can

701
00:42:28,560 --> 00:42:30,880
Speaker 1: now look into that and say, okay, how do I

702
00:42:30,920 --> 00:42:34,160
Speaker 1: address it? I mean basically evolved. There is sort of

703
00:42:34,200 --> 00:42:37,440
Speaker 1: like a rule rules of thumb for good sleep, and

704
00:42:37,480 --> 00:42:41,040
Speaker 1: it's you don't eat like two hours before you go

705
00:42:41,080 --> 00:42:43,480
Speaker 1: to bed, even more I think probably three hours. You

706
00:42:43,480 --> 00:42:45,880
Speaker 1: don't drink two or three hours before you just sleep

707
00:42:45,960 --> 00:42:50,080
Speaker 1: anything but water like a tea, an herbal tea. Your

708
00:42:50,160 --> 00:42:53,640
Speaker 1: room should be cold, you should have it should be

709
00:42:53,719 --> 00:42:56,759
Speaker 1: like anywhere from sixty nine to seventy one degrees. You

710
00:42:56,800 --> 00:43:02,360
Speaker 1: should have your blackout curtains and then they're and no

711
00:43:02,520 --> 00:43:08,080
Speaker 1: kids and no kids, I know, and then you get

712
00:43:08,120 --> 00:43:11,000
Speaker 1: out of your things. It can help aide you, like

713
00:43:11,040 --> 00:43:14,640
Speaker 1: you can have any sort of like sleep calm, magnesium

714
00:43:14,800 --> 00:43:18,840
Speaker 1: or things that can help with supporting the drowsiness. The

715
00:43:18,960 --> 00:43:21,480
Speaker 1: drowsiness right, the black out shades are perfect, like you want.

716
00:43:21,640 --> 00:43:24,120
Speaker 1: If you're staring at your screen until the moment you

717
00:43:24,160 --> 00:43:28,960
Speaker 1: go to bed, your brain doesn't say melatonin levels. Like,

718
00:43:28,960 --> 00:43:30,640
Speaker 1: I don't know what to do. I've been up for

719
00:43:30,680 --> 00:43:33,000
Speaker 1: a lot of time, hours, but the bright light is

720
00:43:33,000 --> 00:43:35,720
Speaker 1: telling me the south. What about? What about? What about weed?

721
00:43:36,000 --> 00:43:38,520
Speaker 1: You know? I mean everyone is smoking weed, eating weed

722
00:43:38,560 --> 00:43:40,520
Speaker 1: to go to sleep these days. It's it's you know,

723
00:43:40,560 --> 00:43:43,000
Speaker 1: this is what's happening. I know the science isn't quite

724
00:43:43,080 --> 00:43:45,560
Speaker 1: there on cannabis. I know it is on alcohol and sleep.

725
00:43:45,560 --> 00:43:48,160
Speaker 1: I've read a couple of things. So what what do

726
00:43:48,200 --> 00:43:50,520
Speaker 1: you know about that? Like, I don't know. I don't

727
00:43:50,560 --> 00:43:53,520
Speaker 1: know enough to speak intelligently about that. I do know that,

728
00:43:53,640 --> 00:43:56,080
Speaker 1: you know, it helps with anxiety, and anxiety can keep

729
00:43:56,120 --> 00:43:58,960
Speaker 1: people awake. I don't know if it interferes with any

730
00:43:59,000 --> 00:44:01,120
Speaker 1: of the sleep suck cycle. It might not, it might

731
00:44:01,160 --> 00:44:04,480
Speaker 1: be okay. I do know that the you know, the

732
00:44:04,719 --> 00:44:09,279
Speaker 1: the sleep aids, the sleeping pills that are on the

733
00:44:09,280 --> 00:44:13,400
Speaker 1: market right now are not good. You're getting the quality

734
00:44:13,440 --> 00:44:15,480
Speaker 1: of your sleep is it's got to knock you unconscious,

735
00:44:15,520 --> 00:44:17,560
Speaker 1: But the quality of your sleep. You're not going to

736
00:44:17,640 --> 00:44:21,960
Speaker 1: get the restorative and all of the biological goodness. What

737
00:44:22,040 --> 00:44:26,399
Speaker 1: about like melatonin? Melotone's good, Okay, you want to know

738
00:44:26,719 --> 00:44:30,120
Speaker 1: how much and the timing of it, and so, you know,

739
00:44:30,200 --> 00:44:33,640
Speaker 1: I would ask my primary care doctor like, hey, I

740
00:44:33,680 --> 00:44:37,439
Speaker 1: want to supplement with melatonin, or you know, find find

741
00:44:37,440 --> 00:44:40,640
Speaker 1: someone who understands when and how much to take to go.

742
00:44:40,760 --> 00:44:42,480
Speaker 1: It's not gonna hurt you if you do it wrong,

743
00:44:42,640 --> 00:44:44,799
Speaker 1: but you might not be getting the optimal results if

744
00:44:44,800 --> 00:44:47,200
Speaker 1: you're taking it the wrong time in the evening. I mean,

745
00:44:47,280 --> 00:44:52,279
Speaker 1: I love hearing this because it just sort of it's

746
00:44:52,280 --> 00:44:54,600
Speaker 1: one of those things where everybody, like you said, wants

747
00:44:54,600 --> 00:44:57,040
Speaker 1: the easy way out. I get asked all the time

748
00:44:57,280 --> 00:44:59,600
Speaker 1: about these things, and I'm like, you know, how do

749
00:44:59,640 --> 00:45:01,759
Speaker 1: you lose wait, how do you balance your life? How

750
00:45:01,800 --> 00:45:03,960
Speaker 1: do you stay happy? How do you stay less anxious?

751
00:45:04,000 --> 00:45:06,640
Speaker 1: How do you stay balanced? And you're like, guys, none

752
00:45:06,719 --> 00:45:09,600
Speaker 1: of this, there's no like little pill that's going to

753
00:45:09,640 --> 00:45:13,719
Speaker 1: help you. Do you have I don't. I don't. I

754
00:45:13,719 --> 00:45:17,120
Speaker 1: don't know how to hell anything. No. But the thing

755
00:45:17,280 --> 00:45:18,759
Speaker 1: it's like, at the end of the day, like you

756
00:45:18,840 --> 00:45:22,200
Speaker 1: actually have to make it happen. You have to work out.

757
00:45:22,480 --> 00:45:25,720
Speaker 1: Let's talk about activity too. I want that's really important.

758
00:45:25,800 --> 00:45:28,879
Speaker 1: So let's hit exercise because again I have some specifics

759
00:45:28,920 --> 00:45:31,880
Speaker 1: around this, like like the nine second breathing thing, like

760
00:45:32,239 --> 00:45:33,920
Speaker 1: you know what you can do to get better sleep

761
00:45:33,960 --> 00:45:35,960
Speaker 1: and making it a priority. I think there's some things

762
00:45:36,000 --> 00:45:38,320
Speaker 1: here that we can unpack that can be helpful, because

763
00:45:38,320 --> 00:45:41,000
Speaker 1: again I think everybody knows they're supposed to be exercised,

764
00:45:41,040 --> 00:45:43,880
Speaker 1: but they fight it. They fight out. So we know

765
00:45:44,280 --> 00:45:50,080
Speaker 1: that people who exercise regularly are decreasing their risk of

766
00:45:50,120 --> 00:45:54,400
Speaker 1: Alzheimer's by anywhere from a third to a half. Now,

767
00:45:54,440 --> 00:45:56,919
Speaker 1: if I told you I had a pill that will

768
00:45:56,920 --> 00:45:59,400
Speaker 1: reduce your risk of Alzheimer's by a half, would you

769
00:45:59,440 --> 00:46:03,000
Speaker 1: take it? Heck? Yeah? So here's the deal. So, so

770
00:46:03,040 --> 00:46:05,400
Speaker 1: what do I mean by exercise? And there's lots of

771
00:46:05,600 --> 00:46:08,359
Speaker 1: kinds of exercise that will work, but at a minimum,

772
00:46:08,800 --> 00:46:12,560
Speaker 1: a brisk daily walk for four to five days a

773
00:46:12,600 --> 00:46:17,240
Speaker 1: week will be enough to reduce this risk of Alzheimer's.

774
00:46:16,080 --> 00:46:19,719
Speaker 1: What it is walking like you're in a hurry, like

775
00:46:19,760 --> 00:46:23,719
Speaker 1: you late for a meeting. Here's another interesting thing. We

776
00:46:23,840 --> 00:46:27,480
Speaker 1: know that being socially isolated is stressful and bad for

777
00:46:27,520 --> 00:46:29,719
Speaker 1: your memory and risk of Alzheimer's. We know that that

778
00:46:29,760 --> 00:46:32,719
Speaker 1: increases your risk. So if you can add to your

779
00:46:32,760 --> 00:46:36,080
Speaker 1: daily walk walking with a friend, you'll be in conversation,

780
00:46:36,200 --> 00:46:39,400
Speaker 1: a conversation that has never happened before. So it's new

781
00:46:39,840 --> 00:46:42,839
Speaker 1: and interesting, possibly emotional and meaningful. So oh, I'm giving

782
00:46:42,920 --> 00:46:46,200
Speaker 1: my brain a chance to remember something today. So I'm

783
00:46:46,600 --> 00:46:50,279
Speaker 1: I'm combating social isolation. I'm exercising. I'm giving my brain

784
00:46:50,360 --> 00:46:52,960
Speaker 1: something to do. And you could combine it with walking

785
00:46:53,000 --> 00:46:56,360
Speaker 1: somewhere new. Because if you're in your neighborhood, you've already

786
00:46:56,400 --> 00:46:58,319
Speaker 1: seen it all. You've already been there, done that. You're

787
00:46:58,360 --> 00:47:00,759
Speaker 1: not going to pay attention really to any thing in

788
00:47:00,800 --> 00:47:03,719
Speaker 1: your route. But if you go, oh, let's go downtown

789
00:47:03,760 --> 00:47:05,560
Speaker 1: today and walk. Let's go to the beach and walk.

790
00:47:05,600 --> 00:47:07,600
Speaker 1: Let's go to a different neighborhood and look at the houses,

791
00:47:07,880 --> 00:47:12,640
Speaker 1: something different, You're giving your brain lots of really interesting, complex,

792
00:47:12,840 --> 00:47:17,120
Speaker 1: nuanced information and activating lots and lots of connections. Fun.

793
00:47:17,200 --> 00:47:20,120
Speaker 1: And how long is a good amount of time for

794
00:47:20,160 --> 00:47:23,440
Speaker 1: that brisk walk. Thirty minutes is kind of what we're

795
00:47:23,480 --> 00:47:26,640
Speaker 1: saying is minimum. But then there's other opportunities to like

796
00:47:26,680 --> 00:47:29,400
Speaker 1: you know, so I grew up playing sports, so I

797
00:47:29,520 --> 00:47:31,240
Speaker 1: like to play stuff. So like right now I'm playing

798
00:47:31,280 --> 00:47:33,759
Speaker 1: pickleball with friends, and I love to dance and I

799
00:47:34,920 --> 00:47:38,359
Speaker 1: like to be active. But for people who don't have

800
00:47:38,440 --> 00:47:40,120
Speaker 1: that as a way of life, like, how can you

801
00:47:40,160 --> 00:47:43,920
Speaker 1: even introduce like small amounts of new movement in your day? Right? So,

802
00:47:43,960 --> 00:47:46,480
Speaker 1: like can you dance while you're folding the laundry, Like

803
00:47:46,520 --> 00:47:50,439
Speaker 1: put on your favorite songs and move. See if there's

804
00:47:50,440 --> 00:47:52,960
Speaker 1: something fun that you can play in your community. Pickleball.

805
00:47:53,000 --> 00:47:55,439
Speaker 1: I used to call it elderly tennis before I ever

806
00:47:55,480 --> 00:47:57,719
Speaker 1: played it, and I just started playing this year and

807
00:47:57,840 --> 00:48:01,680
Speaker 1: it is it's so fun. Oh it's it's it's huge

808
00:48:01,800 --> 00:48:05,120
Speaker 1: right now, I mean, pickleball is blowing up. Everyone is

809
00:48:05,120 --> 00:48:08,879
Speaker 1: playing pickleball. If I could, real quick just go back

810
00:48:08,880 --> 00:48:12,120
Speaker 1: to sort of memory and how it exists and then

811
00:48:12,160 --> 00:48:17,359
Speaker 1: why sometimes it goes away when talking or experiencing talking

812
00:48:17,360 --> 00:48:21,920
Speaker 1: about or experiencing trauma. You know, how that something happens,

813
00:48:21,920 --> 00:48:25,200
Speaker 1: some abuse or whatever it is, and boom that memory

814
00:48:25,400 --> 00:48:28,600
Speaker 1: is now gone, at least not gone, but you do

815
00:48:28,640 --> 00:48:36,200
Speaker 1: not remember it. Why and what happens, So we don't

816
00:48:36,440 --> 00:48:38,799
Speaker 1: entirely know all of the reasons for this, but we

817
00:48:38,920 --> 00:48:42,759
Speaker 1: have very good hypotheses, and so it can actually go

818
00:48:42,880 --> 00:48:45,319
Speaker 1: either way. So on the one hand, it can be

819
00:48:45,440 --> 00:48:48,960
Speaker 1: repressed and it's a memory that you don't have easy

820
00:48:49,040 --> 00:48:52,480
Speaker 1: access to it anymore and might actually be pruned away

821
00:48:52,560 --> 00:48:56,920
Speaker 1: to some extent, or the converse can happen, which is

822
00:48:56,960 --> 00:48:59,799
Speaker 1: you can't stop remembering it. Right, This is what pe

823
00:49:00,080 --> 00:49:03,080
Speaker 1: TSD tends to be, is like I can't stop perseverating

824
00:49:03,120 --> 00:49:06,560
Speaker 1: on that memory. I can't stop reliving the emotional content

825
00:49:06,640 --> 00:49:09,480
Speaker 1: of that memory. So for the folks who can't remember

826
00:49:09,520 --> 00:49:14,080
Speaker 1: what happened, it's because so we remember, we remember what

827
00:49:14,120 --> 00:49:18,560
Speaker 1: we repeat. Okay, So if I you know, if I

828
00:49:18,600 --> 00:49:22,480
Speaker 1: got divorced and the situation's horrible and he cheated on

829
00:49:22,560 --> 00:49:24,719
Speaker 1: me and he's a terrible person, and I just keep

830
00:49:24,760 --> 00:49:27,359
Speaker 1: talking about it to all my girlfriends and my mother

831
00:49:27,440 --> 00:49:33,000
Speaker 1: and everybody, I'm just reinforcing and strengthening every sort of

832
00:49:33,120 --> 00:49:36,440
Speaker 1: detail of this memory. Right, if I have the willpower

833
00:49:36,480 --> 00:49:40,640
Speaker 1: to leave it alone, I'll remember that I got divorced,

834
00:49:40,680 --> 00:49:42,880
Speaker 1: but I will actually forget a lot of the details

835
00:49:42,880 --> 00:49:47,440
Speaker 1: of it because I haven't revisited those those neural connections,

836
00:49:47,440 --> 00:49:49,839
Speaker 1: and so they're kind of weak and wimpy. Now, if

837
00:49:49,840 --> 00:49:53,879
Speaker 1: it's really really traumatic, then there is probably a lot

838
00:49:53,880 --> 00:49:57,480
Speaker 1: of shame attached to it. It's I may never have

839
00:49:57,640 --> 00:50:02,480
Speaker 1: spoken of it. If I never speak, it has never

840
00:50:02,520 --> 00:50:05,719
Speaker 1: had a chance to be repeated. So it might be

841
00:50:05,840 --> 00:50:09,960
Speaker 1: kind of very, very isolated as a memory. There's no

842
00:50:10,120 --> 00:50:15,080
Speaker 1: associations beyond that thing that happened, and I've never revisited it.

843
00:50:15,080 --> 00:50:18,279
Speaker 1: It's super hard for me to get to recall that

844
00:50:18,320 --> 00:50:21,920
Speaker 1: memory again. Is there some sort of protective mechanism there,

845
00:50:22,040 --> 00:50:25,239
Speaker 1: some sort of president like you know, to like your

846
00:50:25,280 --> 00:50:29,279
Speaker 1: preserving self? In some way, it can also have to

847
00:50:29,320 --> 00:50:33,320
Speaker 1: do with if you don't tell the story of what happened,

848
00:50:33,440 --> 00:50:37,719
Speaker 1: either to yourself or allowed to others, then you're not

849
00:50:39,120 --> 00:50:42,800
Speaker 1: It doesn't really form as a full memory in some ways,

850
00:50:42,840 --> 00:50:45,520
Speaker 1: like if you don't have the language to describe what happened,

851
00:50:45,560 --> 00:50:50,160
Speaker 1: if you don't attach things to it, it becomes something

852
00:50:50,160 --> 00:50:53,480
Speaker 1: that's very difficult to access again. And so we've all

853
00:50:53,520 --> 00:50:57,520
Speaker 1: had these moments. I mean for those who haven't had trauma,

854
00:50:57,560 --> 00:51:02,560
Speaker 1: who might be wondering how this could happen, And it's

855
00:51:02,560 --> 00:51:04,319
Speaker 1: like if you don't find the right like if you

856
00:51:04,600 --> 00:51:07,000
Speaker 1: in therapy you find the right cues, you find the

857
00:51:07,080 --> 00:51:10,480
Speaker 1: right context, the information that can trigger the recall of

858
00:51:10,520 --> 00:51:14,360
Speaker 1: that memory might seem somewhat magical and specific to trauma,

859
00:51:14,719 --> 00:51:18,640
Speaker 1: but for everyone else, it's like, Okay, say you grew

860
00:51:18,760 --> 00:51:22,120
Speaker 1: up somewhere different than you live now. Say, just to

861
00:51:22,480 --> 00:51:25,080
Speaker 1: be vivid about it, say you grew up in rural Vermont,

862
00:51:25,160 --> 00:51:27,520
Speaker 1: but you spent your entire adult life living in New

863
00:51:27,560 --> 00:51:30,160
Speaker 1: York City and someone asked you to you know, what

864
00:51:30,200 --> 00:51:32,880
Speaker 1: was your childhood like? And you know it's weird. I

865
00:51:32,920 --> 00:51:35,000
Speaker 1: don't really remember much of my childhood at all. I

866
00:51:35,040 --> 00:51:37,160
Speaker 1: don't remember my childhood. I couldn't really tell you much

867
00:51:37,160 --> 00:51:41,120
Speaker 1: of anything. I don't know. Your life today is surrounded

868
00:51:41,120 --> 00:51:44,440
Speaker 1: by skyscrapers and taxi cabs and lots of suits and

869
00:51:44,520 --> 00:51:47,880
Speaker 1: tons of crowds. If you were to go back to

870
00:51:47,960 --> 00:51:52,360
Speaker 1: your childhood neighborhood, the memories would just they would start coming.

871
00:51:52,400 --> 00:51:55,960
Speaker 1: It's like, oh, there's there's the weeping willow tree, or

872
00:51:55,960 --> 00:51:58,040
Speaker 1: I had my first kiss under that tree, or there

873
00:51:58,120 --> 00:52:00,600
Speaker 1: is where Joey broke his leg, and that's my neighbor

874
00:52:00,640 --> 00:52:04,000
Speaker 1: missus daily. And so without those cues, without the like

875
00:52:04,080 --> 00:52:06,719
Speaker 1: if your therapist is asking you the right question, if

876
00:52:06,800 --> 00:52:11,480
Speaker 1: the right associated neuron gets activated, it might then. Now,

877
00:52:11,680 --> 00:52:14,200
Speaker 1: but this is an important question because what's happening is,

878
00:52:14,320 --> 00:52:16,680
Speaker 1: as I'm hearing all of this, I'm having all of

879
00:52:16,680 --> 00:52:22,640
Speaker 1: these very interesting, kind of a little concerning thoughts because

880
00:52:22,680 --> 00:52:26,520
Speaker 1: if memory can deceive us, if we have a memory

881
00:52:26,560 --> 00:52:29,600
Speaker 1: but it's not, it's not the whole truth, and nothing

882
00:52:29,640 --> 00:52:33,360
Speaker 1: but the truth, so help me, God. You know, there's

883
00:52:33,480 --> 00:52:36,560
Speaker 1: so much and so many things that can happen that

884
00:52:36,840 --> 00:52:41,799
Speaker 1: are perceived differently from both sides. You know. So when

885
00:52:41,800 --> 00:52:45,520
Speaker 1: we're talking about a time when we're in the middle

886
00:52:45,600 --> 00:52:48,279
Speaker 1: of all of the Me Too movement and women are

887
00:52:48,320 --> 00:52:52,359
Speaker 1: coming out after twenty years saying this was my experience,

888
00:52:52,800 --> 00:52:54,759
Speaker 1: and then you have a man saying I would never

889
00:52:54,840 --> 00:52:57,920
Speaker 1: I don't know. You know, how do we know that

890
00:52:58,080 --> 00:53:04,120
Speaker 1: someone's experience really is exactly what happened? So this is

891
00:53:04,160 --> 00:53:07,319
Speaker 1: a big question, and I have I think I have

892
00:53:07,360 --> 00:53:10,239
Speaker 1: a really good answer for you, and it is concerning.

893
00:53:10,880 --> 00:53:15,360
Speaker 1: Is troubling. So here's the deal, right, So our memory,

894
00:53:15,680 --> 00:53:18,320
Speaker 1: we all think that memory is this perfect thing, or

895
00:53:18,320 --> 00:53:22,440
Speaker 1: we're striving to have perfect memory, but nobody has perfect memory,

896
00:53:22,680 --> 00:53:26,840
Speaker 1: and in fact, the memory for what happened is particularly

897
00:53:26,960 --> 00:53:31,719
Speaker 1: vulnerable to editing. So your memory for stuff you know

898
00:53:32,840 --> 00:53:35,560
Speaker 1: is solid through stable over the years. So if you

899
00:53:35,640 --> 00:53:38,000
Speaker 1: memorize six times six is thirty six when you were

900
00:53:38,000 --> 00:53:40,960
Speaker 1: in third grade, when you're eighty, it's not at risk

901
00:53:41,040 --> 00:53:43,640
Speaker 1: for becoming six times six is seventy five. Like, it's

902
00:53:43,640 --> 00:53:47,800
Speaker 1: still going to be the same muscle memory, super stable

903
00:53:47,840 --> 00:53:49,759
Speaker 1: over time. So if I learned this is where the

904
00:53:49,800 --> 00:53:52,560
Speaker 1: expression just like riding a bike, right, So if I

905
00:53:52,640 --> 00:53:54,960
Speaker 1: learned how to ride a bike, I could go twenty

906
00:53:55,040 --> 00:53:57,319
Speaker 1: years without riding a bike. I'll get on that bike

907
00:53:57,400 --> 00:53:59,480
Speaker 1: and I'll still know how to do it right, So

908
00:53:59,520 --> 00:54:02,440
Speaker 1: I'll know how to type my whole life once I've learned.

909
00:54:03,320 --> 00:54:07,720
Speaker 1: Your memories for what happened are strange. So it turns

910
00:54:07,719 --> 00:54:10,800
Speaker 1: out that every time I recall a memory for something

911
00:54:10,800 --> 00:54:16,799
Speaker 1: that happened, it has the ability to add information leave

912
00:54:16,840 --> 00:54:20,640
Speaker 1: out information. If I'm twenty years older and I have

913
00:54:20,719 --> 00:54:24,000
Speaker 1: different perspective and opinion now than I did, then if

914
00:54:24,040 --> 00:54:26,279
Speaker 1: my brothers are available and he says, oh no, no,

915
00:54:26,400 --> 00:54:28,920
Speaker 1: this also happened. Oh yeah, that's right. I believe in

916
00:54:29,000 --> 00:54:35,240
Speaker 1: my ad that it has the ability to be morphed

917
00:54:35,280 --> 00:54:38,839
Speaker 1: in some way. And then when I go to restore

918
00:54:38,920 --> 00:54:43,160
Speaker 1: that memory, it writes over the original, the previous version.

919
00:54:43,360 --> 00:54:45,680
Speaker 1: So now you've got version two point zero and version

920
00:54:45,680 --> 00:54:49,760
Speaker 1: one is gone. So you memories for what happened can

921
00:54:50,120 --> 00:54:53,480
Speaker 1: drift further and further away from the slice of reality

922
00:54:53,520 --> 00:54:58,120
Speaker 1: that you originally paid attention to and remembered. So this

923
00:54:58,160 --> 00:55:03,759
Speaker 1: is why I witness testimony alone is not ideal. I mean,

924
00:55:03,920 --> 00:55:06,600
Speaker 1: the studies have been shown it's like it's our memories

925
00:55:06,600 --> 00:55:11,560
Speaker 1: for what happened are very much influenced by language of

926
00:55:11,640 --> 00:55:15,000
Speaker 1: the people questioning us. There's a gray area that you're

927
00:55:15,040 --> 00:55:17,800
Speaker 1: sort of like, you know, how how are you able

928
00:55:17,880 --> 00:55:25,600
Speaker 1: to really kind of determine someone's memory as being one

929
00:55:25,680 --> 00:55:29,400
Speaker 1: hundred percent? You know, it's not it's not one hundred percent,

930
00:55:30,000 --> 00:55:33,799
Speaker 1: And so we can be helped by you know, did

931
00:55:33,840 --> 00:55:38,680
Speaker 1: someone else witness the same event? Do you keep a diary?

932
00:55:39,520 --> 00:55:42,920
Speaker 1: Because again, if if I'm writing down at least what

933
00:55:43,040 --> 00:55:45,840
Speaker 1: I think I remember what I experienced from you know,

934
00:55:45,920 --> 00:55:49,359
Speaker 1: a few hours ago, that can be relied upon more

935
00:55:49,400 --> 00:55:52,879
Speaker 1: than what I remember thirty years from now. But yeah,

936
00:55:52,920 --> 00:55:55,319
Speaker 1: even in the moment, there's so many studies on this.

937
00:55:55,400 --> 00:55:59,000
Speaker 1: There's a psychologist name Elizabeth Loftis who studies this in

938
00:55:59,239 --> 00:56:01,719
Speaker 1: great detail. And so if I were to show you

939
00:56:01,760 --> 00:56:06,040
Speaker 1: a video of a car accident and five minutes later

940
00:56:06,200 --> 00:56:09,359
Speaker 1: ask you how fast. If I asked you, Kate, how

941
00:56:09,360 --> 00:56:11,759
Speaker 1: fast were the cars going when they contacted each other,

942
00:56:12,239 --> 00:56:14,200
Speaker 1: and then Oliver, I asked you how fast were the

943
00:56:14,239 --> 00:56:17,520
Speaker 1: cars going when they smashed into each other. Kate you

944
00:56:17,520 --> 00:56:19,480
Speaker 1: would say they were going twenty miles an hour, and

945
00:56:19,520 --> 00:56:22,680
Speaker 1: Oliver you'd say they were going forty. My substitution of

946
00:56:22,680 --> 00:56:27,880
Speaker 1: that single verb can influence your recollection of what you saw,

947
00:56:28,360 --> 00:56:32,440
Speaker 1: your memory of what happened. So it's super easy to

948
00:56:32,800 --> 00:56:38,080
Speaker 1: manipulate memory for what happened. Did memory experts like yourself

949
00:56:38,120 --> 00:56:41,440
Speaker 1: ever get called to testify in trials and stuff? I

950
00:56:41,440 --> 00:56:44,960
Speaker 1: mean a lot of them do, yes, Yeah, And it

951
00:56:45,000 --> 00:56:48,360
Speaker 1: makes sense. It's like, there's so many studies that show

952
00:56:48,880 --> 00:56:51,960
Speaker 1: that we get confused and if we listen to someone

953
00:56:51,960 --> 00:56:55,880
Speaker 1: else's version of what happened, we might incorporate some of

954
00:56:55,920 --> 00:56:58,960
Speaker 1: that into our own memory, so our flash full memories. Right.

955
00:56:59,120 --> 00:57:03,040
Speaker 1: So the So there was a study I included in

956
00:57:03,040 --> 00:57:07,400
Speaker 1: the book of the Spatial Challenger explosion, and at Emory

957
00:57:07,480 --> 00:57:11,000
Speaker 1: College the psych professors gathered the psych one oh one students.

958
00:57:11,000 --> 00:57:13,360
Speaker 1: So these are nineteen and twenty year old brains, not

959
00:57:14,080 --> 00:57:17,680
Speaker 1: elderly brains. These are young people. They asked, Okay, where

960
00:57:17,680 --> 00:57:20,240
Speaker 1: were you, who were you with? You know, what time

961
00:57:20,280 --> 00:57:23,080
Speaker 1: of day was it, and how'd you feel? And they

962
00:57:23,120 --> 00:57:25,760
Speaker 1: asked them this twenty four hours after the explosion. They

963
00:57:25,800 --> 00:57:28,320
Speaker 1: had these same kids back two and a half years later,

964
00:57:28,440 --> 00:57:31,760
Speaker 1: gave them the same questionnaire. Seventy five percent of them

965
00:57:31,760 --> 00:57:36,919
Speaker 1: didn't even remember taking this quiz, none of them, None

966
00:57:37,000 --> 00:57:40,200
Speaker 1: of them gave answers to this questionnaire that one hundred

967
00:57:40,200 --> 00:57:44,400
Speaker 1: percent matched their original answer. Wow. And then when the

968
00:57:45,080 --> 00:57:48,160
Speaker 1: wower part of this is then when shown their original

969
00:57:48,200 --> 00:57:52,560
Speaker 1: answers in their own handwriting, they couldn't. It completely stumped them.

970
00:57:52,720 --> 00:57:55,080
Speaker 1: It was like, how can that be? But that's not

971
00:57:55,120 --> 00:57:58,200
Speaker 1: what I remember happening. And they believed the version that

972
00:57:58,240 --> 00:58:01,200
Speaker 1: lives in their brain now because that's your memory. So

973
00:58:01,280 --> 00:58:06,200
Speaker 1: this must This is great news because when Oliver tries

974
00:58:06,280 --> 00:58:09,040
Speaker 1: to tell me again that like, that's not what happened,

975
00:58:09,040 --> 00:58:11,920
Speaker 1: I'm gonna be like, all right, I just you know what,

976
00:58:12,080 --> 00:58:15,160
Speaker 1: you don't know what they're talking about. It goes both

977
00:58:15,320 --> 00:58:19,439
Speaker 1: it goes both ways. Yeah, you don't know. Basically, we're

978
00:58:19,520 --> 00:58:23,240
Speaker 1: all living a fucking lie. I mean, that's basically what

979
00:58:23,280 --> 00:58:26,080
Speaker 1: this comes down to. We're all living a lot. I

980
00:58:26,120 --> 00:58:30,640
Speaker 1: guess the question is like, I don't remember what really happened? Well, yeah, right,

981
00:58:30,680 --> 00:58:33,960
Speaker 1: So there's this sort of like disturbing, alarming aspect of this,

982
00:58:34,080 --> 00:58:36,520
Speaker 1: especially if you get into sort of legal issues, but

983
00:58:37,040 --> 00:58:39,320
Speaker 1: just if you're thinking about your day to day relationships,

984
00:58:39,360 --> 00:58:42,200
Speaker 1: right with your sibling, with your spouse, if you guys

985
00:58:42,200 --> 00:58:45,360
Speaker 1: are lock torns over a memory of something that happened.

986
00:58:46,040 --> 00:58:48,400
Speaker 1: I like knowing this because I let go of my

987
00:58:48,480 --> 00:58:51,120
Speaker 1: death grip bought it and go eh, we're probably both wrong.

988
00:58:51,160 --> 00:58:54,440
Speaker 1: Who cares? Yeah? Right, well, I mean honestly, it's great

989
00:58:54,440 --> 00:58:58,600
Speaker 1: therapy for relationships because fights are always like I did

990
00:58:58,720 --> 00:59:01,800
Speaker 1: not say that, and then they're like, yes you did,

991
00:59:01,920 --> 00:59:04,120
Speaker 1: and no I didn't do. Well, that's why they say

992
00:59:04,160 --> 00:59:08,880
Speaker 1: stay out of content and stick with your feelings, right yeah,

993
00:59:09,520 --> 00:59:12,720
Speaker 1: because you're all wrong. You're all wrong, none of you

994
00:59:12,760 --> 00:59:22,000
Speaker 1: are right. Great courses plus is one of my go

995
00:59:22,080 --> 00:59:27,240
Speaker 1: tos in the car and then even before bed, when

996
00:59:27,280 --> 00:59:29,960
Speaker 1: I'm in bed, throw my headphones and throw my headphones

997
00:59:29,960 --> 00:59:32,200
Speaker 1: on and listen to this. It's really an amazing experience,

998
00:59:32,240 --> 00:59:35,240
Speaker 1: and they've got an app for this as well. I

999
00:59:35,240 --> 00:59:37,200
Speaker 1: feel like I'm going back to college without all the

1000
00:59:37,280 --> 00:59:41,320
Speaker 1: bullshit curriculum honestly, so the Great Courses plus what it

1001
00:59:41,360 --> 00:59:44,320
Speaker 1: does is it basically provides you thousands of hours of

1002
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Speaker 1: content across hundreds and hundreds of topics, you know, travel, photography, cooking,

1003
00:59:52,560 --> 00:59:55,280
Speaker 1: whatever it is. So I'm gonna explain what I'm listening

1004
00:59:55,280 --> 00:59:58,040
Speaker 1: to right now, Kate, this is real. It's a course

1005
00:59:58,080 --> 01:00:02,440
Speaker 1: called Understanding the Mysteries of Human Being Behavior and this

1006
01:00:02,480 --> 01:00:07,960
Speaker 1: actually pertains to even our podcast. They answer questions like

1007
01:00:08,080 --> 01:00:11,960
Speaker 1: why siblings are so different? Is it nature or nurture?

1008
01:00:12,840 --> 01:00:18,440
Speaker 1: What makes people happy? How much do many really differ.

1009
01:00:19,720 --> 01:00:23,840
Speaker 1: It's fascinating, it is. And there's also as simple as

1010
01:00:23,880 --> 01:00:27,040
Speaker 1: like I was driving, you know, I love to go

1011
01:00:27,080 --> 01:00:30,560
Speaker 1: out to the desert and it's about a two hour

1012
01:00:30,720 --> 01:00:34,320
Speaker 1: plus drive and I was listening just to American history.

1013
01:00:34,440 --> 01:00:38,960
Speaker 1: You know, there's some great professors around the country that

1014
01:00:39,080 --> 01:00:41,760
Speaker 1: are on there and they give these lectures and I

1015
01:00:41,920 --> 01:00:45,640
Speaker 1: was just like, this is awesome, and they're fun bites,

1016
01:00:45,800 --> 01:00:48,240
Speaker 1: you know what I mean. It's these It's like thirty

1017
01:00:48,280 --> 01:00:52,560
Speaker 1: minutes and you know, you can try it out. And

1018
01:00:52,600 --> 01:00:54,480
Speaker 1: they're like, ill listen to two or three of these,

1019
01:00:54,640 --> 01:00:57,160
Speaker 1: not into it, Let's move on to the next. It's

1020
01:00:57,200 --> 01:01:01,160
Speaker 1: really fluid. It's a great interface. It's the feeling of

1021
01:01:01,240 --> 01:01:06,120
Speaker 1: learning something new, and it's making it easy. I really

1022
01:01:06,200 --> 01:01:09,360
Speaker 1: love this. It's a streaming service and we've got this

1023
01:01:09,440 --> 01:01:12,920
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1024
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1025
01:01:15,520 --> 01:01:17,880
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1026
01:01:17,920 --> 01:01:21,960
Speaker 1: our special URL and that's the Great Coursesplus dot Com

1027
01:01:22,000 --> 01:01:26,960
Speaker 1: slash Sibling. Okay, that's a world of knowledge for less

1028
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Speaker 1: than what most of us pay on coffee each month.

1029
01:01:30,960 --> 01:01:33,760
Speaker 1: Think about that for a second. So again, that's the

1030
01:01:34,040 --> 01:01:39,840
Speaker 1: Great coursesplus dot Com slash Sibling. Let me say one

1031
01:01:39,880 --> 01:01:44,600
Speaker 1: more thing. So you have access to video, audio and guidebooks.

1032
01:01:45,520 --> 01:01:47,880
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1033
01:01:47,880 --> 01:01:50,160
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1034
01:01:50,200 --> 01:01:54,360
Speaker 1: new content that's added every month. You can listen watch

1035
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Speaker 1: anywhere with the Great Courses plus app. Go get it,

1036
01:01:58,120 --> 01:02:06,360
Speaker 1: Go get it now. You'll love this. I prompt so rider. Actually,

1037
01:02:06,480 --> 01:02:09,200
Speaker 1: so he's been using it. Hold on, Kate, Kate, tell

1038
01:02:09,200 --> 01:02:12,440
Speaker 1: the audience what he's been using so oh oh curoology.

1039
01:02:12,560 --> 01:02:16,680
Speaker 1: It's a it's basically a custom skincare formula made for

1040
01:02:16,760 --> 01:02:21,680
Speaker 1: your team. And Rider is pretty lucky, Like he has

1041
01:02:21,720 --> 01:02:24,600
Speaker 1: a pretty pretty good skin, but you know, like most teens,

1042
01:02:24,960 --> 01:02:28,080
Speaker 1: he's got a combination of Sometimes he's got a lot

1043
01:02:28,120 --> 01:02:33,120
Speaker 1: more pimples than he'd like. He's gonna kill me for

1044
01:02:33,240 --> 01:02:38,000
Speaker 1: talking about this, but I'm gonna do it anyway. The

1045
01:02:38,120 --> 01:02:44,440
Speaker 1: licensed dermatology provider evaluates the skin profile, skin type, medical history,

1046
01:02:44,480 --> 01:02:48,680
Speaker 1: and then prescribes a custom mix of three active ingredients.

1047
01:02:49,480 --> 01:02:53,280
Speaker 1: So whether the teen is up against acne, dark spots,

1048
01:02:53,400 --> 01:02:56,600
Speaker 1: uneven texture, they sort of get a simplified, all in

1049
01:02:56,640 --> 01:03:00,600
Speaker 1: one solution made for them and no offer us visit,

1050
01:03:01,280 --> 01:03:04,400
Speaker 1: no copay. Your teens provider has their back. They can

1051
01:03:04,800 --> 01:03:08,840
Speaker 1: adjust the formula as their skin changes. This is so great. Yeah,

1052
01:03:08,880 --> 01:03:11,080
Speaker 1: it's really cool. God, I wish we had this one

1053
01:03:11,080 --> 01:03:15,120
Speaker 1: when when when we were teenagers. You're you got to

1054
01:03:15,120 --> 01:03:17,680
Speaker 1: get your child's treatment plan right, okay, And the way

1055
01:03:17,720 --> 01:03:21,360
Speaker 1: to do that you start by answering questions online about

1056
01:03:21,360 --> 01:03:25,560
Speaker 1: their skin and then sending in a couple photos to cuology.

1057
01:03:26,400 --> 01:03:28,560
Speaker 1: You know, I think, I think, honestly, this is one

1058
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1059
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1060
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1061
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Speaker 1: with a cleanser and moisturizer designed by Cuology dermatologists. As

1062
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1065
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1066
01:03:55,360 --> 01:03:58,600
Speaker 1: I just pause there m hm exactly. So go to

1067
01:03:58,640 --> 01:04:03,040
Speaker 1: curroology dot com slash sibling for a free thirty day trial.

1068
01:04:03,560 --> 01:04:06,600
Speaker 1: Just pay for shipping and handling four ninety five. That's

1069
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Speaker 1: c U R O l O g Y dot com

1070
01:04:10,240 --> 01:04:14,120
Speaker 1: slash sibling To unlock your free thirty day trial, see

1071
01:04:14,200 --> 01:04:22,920
Speaker 1: croology dot com for all the details. There have to

1072
01:04:22,960 --> 01:04:26,200
Speaker 1: be moments where someone might say something to you and

1073
01:04:26,240 --> 01:04:29,560
Speaker 1: you're like, that's that's nuts, Like you're that's not even

1074
01:04:29,640 --> 01:04:32,320
Speaker 1: that doesn't even fit into the narrative of what was

1075
01:04:32,440 --> 01:04:35,680
Speaker 1: happening in the moment. Absolutely absolutely, And this is this

1076
01:04:35,760 --> 01:04:39,760
Speaker 1: is part of how the memories for stuff that happened,

1077
01:04:39,760 --> 01:04:44,200
Speaker 1: your episodic memory can drift further and further away from

1078
01:04:44,200 --> 01:04:47,520
Speaker 1: what actually happened over time. So if the person who's

1079
01:04:47,520 --> 01:04:50,880
Speaker 1: talking to you talked about this story and thought about

1080
01:04:50,920 --> 01:04:53,600
Speaker 1: it a lot and gabbed about it in line with

1081
01:04:53,680 --> 01:04:57,480
Speaker 1: the telephone game, it's gonna become something totally weird. Or

1082
01:04:57,520 --> 01:05:01,280
Speaker 1: it's like histrionic by nature, like con going over something

1083
01:05:01,640 --> 01:05:05,280
Speaker 1: you know, rather than trying to be right, like in

1084
01:05:05,360 --> 01:05:07,680
Speaker 1: terms of whose memory is? Right? Am I right? Or

1085
01:05:07,720 --> 01:05:10,520
Speaker 1: are you right? It's almost like you can when you're

1086
01:05:10,600 --> 01:05:12,600
Speaker 1: locked horns like this, you can kind of toss it

1087
01:05:12,600 --> 01:05:15,880
Speaker 1: out the window and say, well, memory is probably this

1088
01:05:16,040 --> 01:05:19,160
Speaker 1: kind of memory is probably wrong. And what I'm looking

1089
01:05:19,400 --> 01:05:24,400
Speaker 1: and what I'm looking for from you is the emotional validation. Right,

1090
01:05:24,560 --> 01:05:27,960
Speaker 1: That's the disconnect. The disconnect isn't really about what happened

1091
01:05:28,640 --> 01:05:32,160
Speaker 1: is about right, It's not even about the actual physical memory.

1092
01:05:32,160 --> 01:05:34,760
Speaker 1: It's more about, well, this is how I felt in

1093
01:05:34,800 --> 01:05:37,920
Speaker 1: that moment. Yes, aside from what the read the truth

1094
01:05:38,120 --> 01:05:41,320
Speaker 1: is of what the exact memory was, I know that

1095
01:05:41,400 --> 01:05:44,200
Speaker 1: this feeling is real, which is what people latch onto,

1096
01:05:44,320 --> 01:05:46,240
Speaker 1: and they latch onto the problem. I mean, this is

1097
01:05:46,280 --> 01:05:48,080
Speaker 1: a problem because this was what I'm latching onto and

1098
01:05:48,160 --> 01:05:50,440
Speaker 1: I have to hold this and you're like, but like it.

1099
01:05:51,040 --> 01:05:53,360
Speaker 1: I don't. I don't see it that way. I can't

1100
01:05:53,360 --> 01:05:56,400
Speaker 1: hold onto that memory because it's not mine. So what's

1101
01:05:56,440 --> 01:06:02,120
Speaker 1: the solution. I find that more people get into arguments

1102
01:06:02,160 --> 01:06:06,480
Speaker 1: and relationships end because they remember something that happened versus

1103
01:06:06,480 --> 01:06:12,960
Speaker 1: they're actually working through something through feelings. Does that make sense?

1104
01:06:13,560 --> 01:06:18,120
Speaker 1: It does. So you give these people my book and

1105
01:06:18,160 --> 01:06:22,240
Speaker 1: you tell them that you're praying for what happened is inaccurate,

1106
01:06:22,400 --> 01:06:25,200
Speaker 1: and we're going to talk about how we feel right exactly.

1107
01:06:26,200 --> 01:06:32,280
Speaker 1: I I have a question off topic from this blackout drunk. Yeah,

1108
01:06:32,360 --> 01:06:37,120
Speaker 1: oh what goes on? Because it is about memory and I,

1109
01:06:37,240 --> 01:06:39,600
Speaker 1: by the way, I don't. I do not have this,

1110
01:06:39,720 --> 01:06:41,880
Speaker 1: but I know a lot of people who do. And

1111
01:06:42,480 --> 01:06:47,280
Speaker 1: you know, it's boom they wake up. I don't remember anything.

1112
01:06:47,520 --> 01:06:51,400
Speaker 1: I can't pull it back. Yeah. So your hippocampus goes

1113
01:06:51,440 --> 01:06:54,840
Speaker 1: offline when you're that truck, when your blood alcohol level

1114
01:06:54,840 --> 01:06:59,320
Speaker 1: reaches a certain point, and it's very varies in different people.

1115
01:07:00,560 --> 01:07:04,120
Speaker 1: When your hippocampus is soaking in booze, when your hippo

1116
01:07:04,120 --> 01:07:07,280
Speaker 1: campus is soaking in booze, it goes offline. It shuts

1117
01:07:07,320 --> 01:07:10,640
Speaker 1: down and I don't know the molecular mechanisms of that.

1118
01:07:10,840 --> 01:07:13,240
Speaker 1: I don't know if anybody does, but I do know

1119
01:07:13,320 --> 01:07:16,000
Speaker 1: that much. And so what does that mean? That means

1120
01:07:16,080 --> 01:07:20,480
Speaker 1: that you cannot consolidate or form any new memories. So

1121
01:07:20,600 --> 01:07:23,760
Speaker 1: what that means is that everything that your eyes are

1122
01:07:23,880 --> 01:07:27,640
Speaker 1: seeing that you're conscious of, because you're still moving through

1123
01:07:27,680 --> 01:07:30,120
Speaker 1: the day and night, you're still doing all the things,

1124
01:07:30,520 --> 01:07:35,160
Speaker 1: but your hippocampus can't consolidate any of those sites, sound, smells, feelings,

1125
01:07:35,280 --> 01:07:39,439
Speaker 1: or information into a consciously held lasting memory. So you're

1126
01:07:39,480 --> 01:07:42,680
Speaker 1: doing all of this with no ability to remember any

1127
01:07:42,680 --> 01:07:45,560
Speaker 1: of it. Sure, what was the most shocking kind of

1128
01:07:46,080 --> 01:07:49,080
Speaker 1: realization when you're doing all your research on memory that

1129
01:07:49,200 --> 01:07:52,120
Speaker 1: for yourself, Like, what was the one thing that you

1130
01:07:52,160 --> 01:07:56,360
Speaker 1: were like, I would have never thought that our brains

1131
01:07:56,520 --> 01:07:59,959
Speaker 1: had this capacity. I mean, I think the most fact

1132
01:08:00,040 --> 01:08:03,360
Speaker 1: fascinating thing was learning about the people who have highly

1133
01:08:03,440 --> 01:08:08,440
Speaker 1: superior autobiographical memory. These are people who do remember the

1134
01:08:08,480 --> 01:08:12,600
Speaker 1: details of every day, even if it's boring, unemotional, and

1135
01:08:12,640 --> 01:08:15,000
Speaker 1: not significant. Mary Lou Henner I think her name is

1136
01:08:15,040 --> 01:08:17,479
Speaker 1: Mary Lou Henner. Yes, yes, So I interviewed her for

1137
01:08:17,479 --> 01:08:19,680
Speaker 1: the book. She's in the book and I could. I

1138
01:08:19,680 --> 01:08:22,400
Speaker 1: could not stump her. It was hysterical. I was giving

1139
01:08:22,400 --> 01:08:26,360
Speaker 1: her all these dates. Wow, instantly knew the day of

1140
01:08:26,400 --> 01:08:28,960
Speaker 1: the week, Here was the weather, Here's what I was doing,

1141
01:08:29,000 --> 01:08:31,559
Speaker 1: Here's what I was wearing, like all of it. Here's

1142
01:08:31,600 --> 01:08:34,439
Speaker 1: what was happening in the news. Oh my god, that's

1143
01:08:34,520 --> 01:08:38,760
Speaker 1: so fun. Yeah. And so for her, it's really a superpower.

1144
01:08:38,800 --> 01:08:41,680
Speaker 1: And in part it's a superpower because she's such an optimistic,

1145
01:08:41,840 --> 01:08:45,880
Speaker 1: positive person. It's okay, ready again, you remember what you

1146
01:08:45,920 --> 01:08:48,479
Speaker 1: pay attention to. This isn't just like, oh, where'd I

1147
01:08:48,520 --> 01:08:50,559
Speaker 1: put my phone? Where'd I put my glasses? My keys?

1148
01:08:50,600 --> 01:08:53,040
Speaker 1: Where'd I park my car? Right? Those things go missing

1149
01:08:53,080 --> 01:08:55,479
Speaker 1: not because you have Alzheimer's. It's because it's a symptom

1150
01:08:55,520 --> 01:08:58,519
Speaker 1: of distraction, not a symptom of memory loss. Like I

1151
01:08:58,520 --> 01:09:00,760
Speaker 1: didn't pay attention to where I put it, can't find it.

1152
01:09:01,560 --> 01:09:03,519
Speaker 1: But it also has to do with like are you

1153
01:09:03,560 --> 01:09:07,560
Speaker 1: an optimist? Do you pay attention to do you practice gratitude?

1154
01:09:07,600 --> 01:09:10,000
Speaker 1: Do you pay attention to the abundance and the joy

1155
01:09:10,040 --> 01:09:13,200
Speaker 1: and the awe and the magic? Or are you focused

1156
01:09:13,280 --> 01:09:16,120
Speaker 1: on all the things you don't have and the scarcity

1157
01:09:16,160 --> 01:09:19,839
Speaker 1: and the injustices and all of the you know, horrible moments,

1158
01:09:19,880 --> 01:09:24,040
Speaker 1: the breakups and the bad days. So Mary Lou is

1159
01:09:24,080 --> 01:09:27,840
Speaker 1: an optimist and so she doesn't mind remembering every day

1160
01:09:27,920 --> 01:09:29,960
Speaker 1: because she really just she focuses on the ones that

1161
01:09:30,000 --> 01:09:33,840
Speaker 1: were great. Some people with highly superior autobiographical memory can't

1162
01:09:33,840 --> 01:09:36,960
Speaker 1: stop reliving the worst days of their life in vivid,

1163
01:09:37,000 --> 01:09:40,479
Speaker 1: specific detail, and for them this is a curse. So

1164
01:09:41,280 --> 01:09:43,080
Speaker 1: that translates to all of us though. So right, so

1165
01:09:43,120 --> 01:09:47,960
Speaker 1: I don't have highly superior, highly superior autobiographical memory. I

1166
01:09:48,000 --> 01:09:52,120
Speaker 1: can't remember what happened last Wednesday. But I also the

1167
01:09:52,160 --> 01:09:54,559
Speaker 1: memories that I do keep tend to be the ones

1168
01:09:54,600 --> 01:09:57,000
Speaker 1: I pay attention to, are the ones I pay attention to,

1169
01:09:57,040 --> 01:10:00,639
Speaker 1: and these tend to be really positive, joyful, good stuff.

1170
01:10:01,160 --> 01:10:04,360
Speaker 1: Let's talk about lines for a second, because it's sort

1171
01:10:04,400 --> 01:10:08,519
Speaker 1: of an interesting Some people have to learn that they

1172
01:10:08,520 --> 01:10:11,040
Speaker 1: can learn their lines and they know them like the

1173
01:10:11,080 --> 01:10:13,080
Speaker 1: back of their head, and they remember them because they've

1174
01:10:13,120 --> 01:10:16,720
Speaker 1: just they've had to really within within two seconds, like

1175
01:10:16,760 --> 01:10:18,960
Speaker 1: some people can read it and boom it. Well, what

1176
01:10:19,000 --> 01:10:21,400
Speaker 1: I'm saying is there's people who learn them and really

1177
01:10:21,479 --> 01:10:23,880
Speaker 1: learn them and have to learn them intensively, and they

1178
01:10:23,920 --> 01:10:26,880
Speaker 1: remember them for long periods of time. Then there's people

1179
01:10:26,920 --> 01:10:30,000
Speaker 1: like me who if you could give me a whole monologue,

1180
01:10:30,040 --> 01:10:32,960
Speaker 1: I could memory this, memorize it this morning, and shoot

1181
01:10:32,960 --> 01:10:36,040
Speaker 1: it in an hour. But then if you tell me

1182
01:10:36,080 --> 01:10:39,679
Speaker 1: two days later, hey, let's do that scene again, it's

1183
01:10:39,680 --> 01:10:42,000
Speaker 1: like I'll have to recall. It'll take me a second.

1184
01:10:42,200 --> 01:10:45,320
Speaker 1: You know, the same thing, but it's not like ingrained

1185
01:10:45,360 --> 01:10:48,599
Speaker 1: in my brain. Then there's people like Oliver who just

1186
01:10:48,880 --> 01:10:54,040
Speaker 1: like have such a hard time actually memorizing. And is

1187
01:10:54,080 --> 01:10:56,880
Speaker 1: that is that because what you were saying that it's

1188
01:10:57,160 --> 01:11:02,000
Speaker 1: it's the visual, it's the visual connection to it can

1189
01:11:02,040 --> 01:11:07,480
Speaker 1: be So for a memory, for this kind of memorizing,

1190
01:11:07,479 --> 01:11:09,760
Speaker 1: we got to get the information into the brain and

1191
01:11:09,760 --> 01:11:11,439
Speaker 1: then we have to be able to get it out.

1192
01:11:11,800 --> 01:11:14,919
Speaker 1: And there are different strategies for both of those steps.

1193
01:11:14,960 --> 01:11:17,920
Speaker 1: And some people are really good at some aspects and

1194
01:11:18,000 --> 01:11:21,120
Speaker 1: some people are better at others. So one way to

1195
01:11:21,120 --> 01:11:23,720
Speaker 1: get it in is to just hammer it over and over,

1196
01:11:23,800 --> 01:11:26,960
Speaker 1: repeat it, repeat it, repeat it so neurons that neural

1197
01:11:27,040 --> 01:11:31,519
Speaker 1: connections that are repeatedly activated becomes stronger. So this the

1198
01:11:31,640 --> 01:11:34,520
Speaker 1: better way, though, actually isn't just to put the information

1199
01:11:34,720 --> 01:11:37,160
Speaker 1: in to memorize it. It's to reverse it and get

1200
01:11:37,200 --> 01:11:41,320
Speaker 1: the information out. So this is self testing. Self testing

1201
01:11:42,200 --> 01:11:45,719
Speaker 1: works better than just passively rereading the information over again.

1202
01:11:45,880 --> 01:11:49,240
Speaker 1: So this is like flash cards, so Oliver, it's it's like, okay,

1203
01:11:49,240 --> 01:11:51,680
Speaker 1: what's the next line? Do I know it? Try to

1204
01:11:51,720 --> 01:11:55,080
Speaker 1: recall it, try to retrieve it. So go and reverse like,

1205
01:11:55,439 --> 01:11:57,880
Speaker 1: fetch that memory and then if you were able to

1206
01:11:57,960 --> 01:12:00,800
Speaker 1: do it, ooh, that's stronger than just reading the line again.

1207
01:12:01,680 --> 01:12:05,400
Speaker 1: If the information that you're trying to remember is somehow

1208
01:12:05,439 --> 01:12:07,640
Speaker 1: you can make it visual. So if a lot of

1209
01:12:07,640 --> 01:12:10,880
Speaker 1: people do this very easily, Oh, I can imagine that.

1210
01:12:10,920 --> 01:12:12,760
Speaker 1: I can see it and then relate it to you.

1211
01:12:13,280 --> 01:12:16,080
Speaker 1: So you're more likely to remember something that's personal. Then

1212
01:12:16,120 --> 01:12:18,960
Speaker 1: that's not personal. So right, you remember every time you

1213
01:12:19,120 --> 01:12:21,160
Speaker 1: wash the dishes, but you might not remember every time

1214
01:12:21,200 --> 01:12:23,680
Speaker 1: your your spouse or your kid wash the dishes. Right,

1215
01:12:23,760 --> 01:12:26,280
Speaker 1: so you remember what's personal too. So if you can

1216
01:12:26,360 --> 01:12:30,479
Speaker 1: make the material associated with other memories in your brain

1217
01:12:30,520 --> 01:12:33,680
Speaker 1: that are already strong, it's going to help you. So

1218
01:12:33,760 --> 01:12:36,160
Speaker 1: the more you can identify with the material and make

1219
01:12:36,200 --> 01:12:38,439
Speaker 1: it about you and your life and things that you

1220
01:12:38,560 --> 01:12:41,280
Speaker 1: know visual put it in his place, like, oh, I

1221
01:12:41,320 --> 01:12:45,040
Speaker 1: can picture this in my own house, So the more

1222
01:12:45,760 --> 01:12:48,120
Speaker 1: that you can attach to this, Oh, this reminds me

1223
01:12:48,200 --> 01:12:50,160
Speaker 1: of a song when I was sixteen when I was

1224
01:12:50,200 --> 01:12:52,880
Speaker 1: seeing that girlfriend and oh I lived in Washington, d C.

1225
01:12:53,040 --> 01:12:56,160
Speaker 1: And oh, like so like it can it'll help you

1226
01:12:56,240 --> 01:12:58,600
Speaker 1: remember the lines. Some of us don't need all of that.

1227
01:12:58,760 --> 01:13:00,840
Speaker 1: You can just like hammer it over and over and

1228
01:13:00,880 --> 01:13:03,840
Speaker 1: your neurons will do it. But then, like Kate just said,

1229
01:13:04,000 --> 01:13:07,160
Speaker 1: so maybe that's good at getting the memory in, but

1230
01:13:07,200 --> 01:13:11,559
Speaker 1: I haven't really created a lot of robust, interesting, rich

1231
01:13:11,720 --> 01:13:14,559
Speaker 1: details associated with it, So now it might be kind

1232
01:13:14,600 --> 01:13:16,640
Speaker 1: of tough to retrieve it because it just kind of

1233
01:13:16,680 --> 01:13:19,599
Speaker 1: exists on its own, Whereas if I had a lot

1234
01:13:19,640 --> 01:13:23,120
Speaker 1: of attachments to it, right, lots of embellishments, things that

1235
01:13:23,160 --> 01:13:26,519
Speaker 1: are associated with it, it might then really help me

1236
01:13:26,600 --> 01:13:30,000
Speaker 1: retrieve it later. I think that's a really great thing

1237
01:13:30,040 --> 01:13:33,439
Speaker 1: for anyone in school, or for anyone in the arts,

1238
01:13:33,479 --> 01:13:36,479
Speaker 1: that you know what I mean. Even for remembering names.

1239
01:13:36,680 --> 01:13:40,439
Speaker 1: It's like sometimes when I remember when i I've always

1240
01:13:40,760 --> 01:13:43,280
Speaker 1: in my mind, I tell myself I'm terrible at names.

1241
01:13:43,280 --> 01:13:46,640
Speaker 1: And then someone said, we'll just when someone says what

1242
01:13:46,720 --> 01:13:50,559
Speaker 1: their name is, just like think of it as someone

1243
01:13:50,720 --> 01:13:54,960
Speaker 1: that you know or if it sounds like someone you know,

1244
01:13:55,080 --> 01:13:58,280
Speaker 1: remember like connect it to something else, and now that's

1245
01:13:58,439 --> 01:14:03,680
Speaker 1: you know. It's actually a really good tool for It's

1246
01:14:03,720 --> 01:14:06,679
Speaker 1: one of those things when people are talking about, you know, everyone,

1247
01:14:06,680 --> 01:14:09,040
Speaker 1: when you read those books like How to Succeed, remember

1248
01:14:09,120 --> 01:14:12,200
Speaker 1: people's names. Speak their name when you're talking to them.

1249
01:14:12,240 --> 01:14:13,960
Speaker 1: So like if someone says, Hi, my name is Sarah,

1250
01:14:14,000 --> 01:14:16,680
Speaker 1: you're like, oh, Sarah, it's so nice to meet you. Yes, yes,

1251
01:14:16,720 --> 01:14:18,760
Speaker 1: you're hitting all of this exactly right. So this is

1252
01:14:18,800 --> 01:14:21,439
Speaker 1: so wise because yes, when you say it out loud,

1253
01:14:21,880 --> 01:14:24,760
Speaker 1: you're giving your brain another experience with it. Oh you're

1254
01:14:24,800 --> 01:14:27,400
Speaker 1: hearing it again. Oh, there it is again, Sarah. So

1255
01:14:27,479 --> 01:14:32,240
Speaker 1: it's going it's activating those neurons again. Proper nouns are

1256
01:14:32,360 --> 01:14:35,439
Speaker 1: super hard for our brains to remember. So you can

1257
01:14:35,479 --> 01:14:39,719
Speaker 1: think like proper nouns like names, movie titles, book titles, cities.

1258
01:14:40,600 --> 01:14:43,240
Speaker 1: They're kind of they're abstract, made up concepts. You can

1259
01:14:43,280 --> 01:14:47,080
Speaker 1: think of them as living in a house in a

1260
01:14:47,200 --> 01:14:50,320
Speaker 1: neurological cul de sac in your brain. You know, they

1261
01:14:50,400 --> 01:14:52,960
Speaker 1: might be associated with other things, but ultimately there's only

1262
01:14:53,040 --> 01:14:54,920
Speaker 1: one way to get to that house at the end

1263
01:14:55,000 --> 01:14:58,360
Speaker 1: of the street. Super hard to retrieve it and once

1264
01:14:58,360 --> 01:15:02,240
Speaker 1: you've put once you've made the memory. Whereas common names,

1265
01:15:02,280 --> 01:15:07,240
Speaker 1: common nouns like spoon, dish, phone, computer, those live in

1266
01:15:07,360 --> 01:15:10,720
Speaker 1: main street USA, millions of intersections in and out. There's

1267
01:15:10,720 --> 01:15:12,719
Speaker 1: a lot of ways to get there. This is why

1268
01:15:12,720 --> 01:15:15,200
Speaker 1: we often have that tip of the tongue like, oh

1269
01:15:15,240 --> 01:15:19,120
Speaker 1: my god, what's his name? Oh my gosh, Yeah, I

1270
01:15:19,200 --> 01:15:22,760
Speaker 1: can't get there. What is it? It'll come to me,

1271
01:15:22,800 --> 01:15:25,360
Speaker 1: It'll come to me. That's what I'm got to let go.

1272
01:15:25,439 --> 01:15:27,240
Speaker 1: And then you gotta let go, and you know, you do,

1273
01:15:27,439 --> 01:15:30,000
Speaker 1: like that's the best. The best strategy when that happens

1274
01:15:30,040 --> 01:15:33,120
Speaker 1: actually is either google it and it's okay too. You will.

1275
01:15:33,280 --> 01:15:35,479
Speaker 1: It's not cheating, It does not make you dumber, and

1276
01:15:35,560 --> 01:15:38,840
Speaker 1: it's not making your memory worse. It is. This is

1277
01:15:38,880 --> 01:15:42,400
Speaker 1: a normal Glitchen memory retrieval. It's not Alzheimer's. Actually, leaving

1278
01:15:42,439 --> 01:15:44,680
Speaker 1: it alone is great because here's what's going on. If

1279
01:15:44,720 --> 01:15:47,960
Speaker 1: you don't leave it alone, you've probably landed on a

1280
01:15:47,960 --> 01:15:51,400
Speaker 1: loosely related word, something similar in sound or meaning, or

1281
01:15:51,400 --> 01:15:54,040
Speaker 1: has the first the same first letter, and your brain

1282
01:15:54,160 --> 01:15:56,400
Speaker 1: is like hooked into that. We call it the ugly

1283
01:15:56,520 --> 01:16:00,720
Speaker 1: sister of the target and it's searching that other neural nameighborhood. Now.

1284
01:16:00,840 --> 01:16:02,400
Speaker 1: So like one time I couldn't come up with the

1285
01:16:02,479 --> 01:16:05,000
Speaker 1: name of the famous surfer and I said, oh, is

1286
01:16:05,040 --> 01:16:09,320
Speaker 1: his name Lance Laird Hamilton. It's Laird Hamilton. But I

1287
01:16:09,360 --> 01:16:12,400
Speaker 1: came up with Lance, which sent Actually it was my

1288
01:16:12,439 --> 01:16:15,800
Speaker 1: boyfriend sent his brain to Lance Armstrong. And so now

1289
01:16:15,880 --> 01:16:19,200
Speaker 1: we're like, you know, we're in that neighborhood of cycling

1290
01:16:19,479 --> 01:16:24,000
Speaker 1: tour de fonts. Their brain's everywhere, so you gotta so

1291
01:16:24,040 --> 01:16:27,080
Speaker 1: you gotta like stop it because like call off the hunt,

1292
01:16:27,320 --> 01:16:30,320
Speaker 1: and then your brain can stop perseverating in the wrong neighborhood.

1293
01:16:30,320 --> 01:16:33,360
Speaker 1: And that's why later on, like hours later, it'll just oh,

1294
01:16:33,439 --> 01:16:37,880
Speaker 1: there it is. What about multitasking? So I my thing

1295
01:16:38,080 --> 01:16:40,040
Speaker 1: was is that women are always like, oh, we're great

1296
01:16:40,120 --> 01:16:43,120
Speaker 1: multitaskers and we're this, and we're that, and I when

1297
01:16:43,120 --> 01:16:45,679
Speaker 1: people say that to me, I'm like, I am the

1298
01:16:45,720 --> 01:16:50,280
Speaker 1: worst multitasker. I don't want to do it. I'm not

1299
01:16:50,400 --> 01:16:53,240
Speaker 1: interested in doing it. Kate is on the phone, texting

1300
01:16:53,320 --> 01:16:55,800
Speaker 1: or whatever. That's it. You can't be like hey Kate,

1301
01:16:55,880 --> 01:16:58,720
Speaker 1: Hey Kate, Hey Kate. It's almost like her ears just

1302
01:16:58,840 --> 01:17:01,760
Speaker 1: shut off. Yeah, how everybody don't bother me when I'm

1303
01:17:01,800 --> 01:17:05,160
Speaker 1: doing I'm not listening. I am totally engaged in something else.

1304
01:17:05,720 --> 01:17:10,320
Speaker 1: What are your thoughts on multitasking? And is it good?

1305
01:17:10,560 --> 01:17:13,559
Speaker 1: Is it bad? Is it harmful for our memory? So

1306
01:17:13,800 --> 01:17:17,240
Speaker 1: here's the deal. Like again, it's this misconception that's out there.

1307
01:17:17,280 --> 01:17:20,599
Speaker 1: We tend to brag about our ability to multitask, like

1308
01:17:20,680 --> 01:17:24,120
Speaker 1: this is this amazing superpower, and yet what we're doing,

1309
01:17:24,240 --> 01:17:26,800
Speaker 1: we're short changing ourselves in a number of ways. But

1310
01:17:26,840 --> 01:17:30,760
Speaker 1: with respect to memory, again, you can only remember what

1311
01:17:30,760 --> 01:17:34,799
Speaker 1: you're paying attention to. That's the gateway to memory. Okay,

1312
01:17:34,920 --> 01:17:38,280
Speaker 1: So I can't remember anything about this present moment for

1313
01:17:38,360 --> 01:17:41,280
Speaker 1: more than fifteen to thirty seconds. If I don't pay

1314
01:17:41,320 --> 01:17:43,719
Speaker 1: attention to it, then I'll just go into the ethers.

1315
01:17:43,840 --> 01:17:47,760
Speaker 1: It's gone. I can drive over a really big bridge, right.

1316
01:17:47,800 --> 01:17:50,479
Speaker 1: I can drive over the bridge with my eyes open

1317
01:17:50,640 --> 01:17:53,200
Speaker 1: and not remember having driven over it. I can be

1318
01:17:53,240 --> 01:17:54,880
Speaker 1: ten minutes down the road and be like, where am

1319
01:17:54,880 --> 01:17:57,160
Speaker 1: I did I go over the bridge because I wasn't

1320
01:17:57,160 --> 01:17:59,720
Speaker 1: paying attention to it. I was lost in thought. I

1321
01:17:59,800 --> 01:18:02,080
Speaker 1: was listening to an audiobook. I've seen that bridge before.

1322
01:18:02,120 --> 01:18:06,280
Speaker 1: It's not interesting. Wow, Right, So you can't remember what's

1323
01:18:06,320 --> 01:18:07,719
Speaker 1: right in front of you if you don't pay attention

1324
01:18:07,720 --> 01:18:09,479
Speaker 1: to it. So, if you're trying to do five things

1325
01:18:09,479 --> 01:18:14,519
Speaker 1: at once, you are spreading your attention thinly over each

1326
01:18:14,560 --> 01:18:16,559
Speaker 1: of those things. You're giving each of them a little

1327
01:18:16,560 --> 01:18:19,960
Speaker 1: bit of your attention, but not really powerfully to any

1328
01:18:20,000 --> 01:18:22,880
Speaker 1: single one. And so if you remember any one of

1329
01:18:22,880 --> 01:18:26,040
Speaker 1: those things later, it won't be very strong. It will

1330
01:18:26,080 --> 01:18:29,360
Speaker 1: be those connections will be weak. That memory might be

1331
01:18:29,439 --> 01:18:32,280
Speaker 1: really tough to retrieve, it might not last forever and

1332
01:18:32,320 --> 01:18:34,760
Speaker 1: ever so you might not remember it at all. So

1333
01:18:34,840 --> 01:18:37,080
Speaker 1: if you really want to remember what you're doing, it's

1334
01:18:37,160 --> 01:18:40,120
Speaker 1: about being present, It's about paying attention to one thing

1335
01:18:40,120 --> 01:18:42,960
Speaker 1: at a time. It really is, so yay yeah for you.

1336
01:18:43,360 --> 01:18:45,960
Speaker 1: I think that's really interesting. I think people will love

1337
01:18:46,080 --> 01:18:48,920
Speaker 1: to hear that, because you know, I know, for me,

1338
01:18:49,479 --> 01:18:54,879
Speaker 1: restructuring my days to actually spend on one thing, you know,

1339
01:18:54,880 --> 01:18:58,280
Speaker 1: knowing that everything's going to be focused on that has

1340
01:18:58,880 --> 01:19:03,240
Speaker 1: been so much more help to everybody benefits of journaling.

1341
01:19:03,439 --> 01:19:06,360
Speaker 1: So I I it's one of those things for me

1342
01:19:06,520 --> 01:19:09,240
Speaker 1: that I've always loved doing. I have a ton of journals.

1343
01:19:09,280 --> 01:19:13,800
Speaker 1: I'm terrible at being diligent about it. I wish I

1344
01:19:13,880 --> 01:19:16,759
Speaker 1: was more. I wish I was. I was more strict

1345
01:19:16,800 --> 01:19:20,759
Speaker 1: with myself about journaling. Does that help us with our memory?

1346
01:19:20,800 --> 01:19:25,439
Speaker 1: Is that a great thing to be doing for our brains? Yes?

1347
01:19:25,600 --> 01:19:28,840
Speaker 1: It is, And so it's interesting though, So when you

1348
01:19:28,880 --> 01:19:31,920
Speaker 1: write something down about what, So, I'm gonna try if

1349
01:19:31,960 --> 01:19:34,160
Speaker 1: I'm gonna go to before I go to bed tonight,

1350
01:19:34,160 --> 01:19:39,240
Speaker 1: I'm gonna journal what happened today. I'm choosing certain parts

1351
01:19:39,280 --> 01:19:41,360
Speaker 1: of what happened today. I'm not writing everything right. I'm

1352
01:19:41,360 --> 01:19:43,920
Speaker 1: not the courtroom stenographer. Again, your brain is not a

1353
01:19:44,000 --> 01:19:47,800
Speaker 1: video camera. I am selecting certain details of today and

1354
01:19:47,800 --> 01:19:51,120
Speaker 1: how I felt about it to write down. In doing so,

1355
01:19:51,880 --> 01:19:54,479
Speaker 1: I will make it more difficult for me to remember

1356
01:19:54,479 --> 01:19:57,879
Speaker 1: what I did not include, But I will better remember

1357
01:19:57,880 --> 01:20:01,280
Speaker 1: what I included the act of writing it down That

1358
01:20:01,479 --> 01:20:05,040
Speaker 1: reinforces my experience and the knowledge and how I felt

1359
01:20:05,080 --> 01:20:07,360
Speaker 1: about it to begin with. And I'll probably go back

1360
01:20:07,400 --> 01:20:09,320
Speaker 1: and read that journal at some point. So every time

1361
01:20:09,360 --> 01:20:12,880
Speaker 1: I do that, I am now reinforcing those neural connections

1362
01:20:12,920 --> 01:20:16,080
Speaker 1: and making that memory stronger. But anything I left out

1363
01:20:16,680 --> 01:20:19,719
Speaker 1: is now going to be tougher for me to if

1364
01:20:19,760 --> 01:20:22,120
Speaker 1: I need a detail I didn't include later. Some's like

1365
01:20:22,120 --> 01:20:25,960
Speaker 1: oh remember we you know, we went to dinner in

1366
01:20:26,000 --> 01:20:27,960
Speaker 1: the North End that night, but I didn't write that

1367
01:20:28,000 --> 01:20:30,120
Speaker 1: in my journal for some reason. I'll be I don't

1368
01:20:30,120 --> 01:20:34,120
Speaker 1: remember that. Actually, oh I don't think that happened. So

1369
01:20:34,400 --> 01:20:36,040
Speaker 1: but it does help. And this is why, you know,

1370
01:20:36,800 --> 01:20:39,760
Speaker 1: social media has a lot of dark side, but on

1371
01:20:39,840 --> 01:20:42,160
Speaker 1: the upside, it can really help with memory because it

1372
01:20:42,200 --> 01:20:45,040
Speaker 1: is somewhat like journaling. Right, we have the chronology of

1373
01:20:45,080 --> 01:20:47,960
Speaker 1: what happened. If you post regular Lisa on Instagram, you

1374
01:20:47,960 --> 01:20:51,760
Speaker 1: get the photos. You might geotag your location, I'll write

1375
01:20:51,800 --> 01:20:55,080
Speaker 1: some details about what happened. And now if you scroll

1376
01:20:55,160 --> 01:20:57,960
Speaker 1: through your own profile, your own page, you have a

1377
01:20:58,040 --> 01:21:01,799
Speaker 1: nice little photo album and little sort of visual journal

1378
01:21:02,080 --> 01:21:05,400
Speaker 1: of what of your memory is. That could help help

1379
01:21:05,439 --> 01:21:09,360
Speaker 1: you keep those It's also it's also technology can probably

1380
01:21:09,360 --> 01:21:11,600
Speaker 1: help with the memory. Like if you really wanted to

1381
01:21:12,200 --> 01:21:14,800
Speaker 1: journal every day in a way where you remembered things

1382
01:21:14,800 --> 01:21:16,600
Speaker 1: that throughout the day, if you just you could just

1383
01:21:16,680 --> 01:21:20,280
Speaker 1: dictate it into your notes. You know, talk with Lisa

1384
01:21:20,360 --> 01:21:23,599
Speaker 1: had the most amazing conversation about memory and her new book.

1385
01:21:24,160 --> 01:21:27,120
Speaker 1: You know, the next little thing happens, you love it.

1386
01:21:27,240 --> 01:21:29,280
Speaker 1: You sit in the car, You're like, oh, my little

1387
01:21:29,360 --> 01:21:31,400
Speaker 1: girl just said this. It was the cutest thing on

1388
01:21:31,439 --> 01:21:34,000
Speaker 1: the planet, you know, and then go back at night

1389
01:21:34,040 --> 01:21:37,160
Speaker 1: and write it down. That's also if you're someone who

1390
01:21:37,240 --> 01:21:42,120
Speaker 1: really wants to focus on that. I have a quick

1391
01:21:42,160 --> 01:21:44,960
Speaker 1: question our brains. I guess. I guess we can say

1392
01:21:44,960 --> 01:21:47,639
Speaker 1: that our brains have been evolving over the last three

1393
01:21:47,760 --> 01:21:51,160
Speaker 1: hundred thousand years. Am I correct about that? There's an

1394
01:21:51,160 --> 01:21:56,000
Speaker 1: evolutionary process to that organ definitely? Okay, So given the

1395
01:21:56,080 --> 01:21:59,840
Speaker 1: fact that we are in a new age as far

1396
01:21:59,880 --> 01:22:03,120
Speaker 1: as as technology, technology goes, as far as the screens

1397
01:22:03,120 --> 01:22:06,519
Speaker 1: that we're looking at and our children, our brains are

1398
01:22:06,880 --> 01:22:11,960
Speaker 1: probably evolving some way good or bad into something different.

1399
01:22:12,400 --> 01:22:15,080
Speaker 1: I mean, have you studied this at all or have

1400
01:22:15,080 --> 01:22:18,759
Speaker 1: any hypothesis as to sort of what might be happening.

1401
01:22:18,800 --> 01:22:22,200
Speaker 1: Because I'm concerned with my not concern but I look

1402
01:22:22,240 --> 01:22:23,920
Speaker 1: at my kids and they're on their phones, and they're

1403
01:22:23,960 --> 01:22:26,439
Speaker 1: on there, they're so deep in I mean, is this

1404
01:22:26,560 --> 01:22:29,680
Speaker 1: changing chemistry at all? Yeah? And so you don't even

1405
01:22:29,760 --> 01:22:32,000
Speaker 1: have to think about this in terms of evolution. You

1406
01:22:32,040 --> 01:22:34,360
Speaker 1: can just think of it in terms of your your

1407
01:22:34,400 --> 01:22:37,720
Speaker 1: own individual life and your kid's own individual life. So

1408
01:22:37,800 --> 01:22:42,280
Speaker 1: your brain again, brain body connection like, so we know

1409
01:22:42,400 --> 01:22:45,840
Speaker 1: we influence our heart health. We know we can influence

1410
01:22:45,920 --> 01:22:49,080
Speaker 1: you know, our reproductive parts. We know we can influence

1411
01:22:49,120 --> 01:22:52,080
Speaker 1: our brain, and so what we do changes our brain.

1412
01:22:52,200 --> 01:22:55,639
Speaker 1: Every time you make a memory, you are changing your brain.

1413
01:22:56,760 --> 01:23:01,000
Speaker 1: You are making long lasting, stable alter rations and neural

1414
01:23:01,040 --> 01:23:04,679
Speaker 1: connections that did not exist before. Your brain is different

1415
01:23:05,000 --> 01:23:08,479
Speaker 1: every single day based on what happens and how you live.

1416
01:23:09,040 --> 01:23:11,840
Speaker 1: So how we live now is really different than how

1417
01:23:11,840 --> 01:23:14,800
Speaker 1: we lived one hundred years ago. And so it does

1418
01:23:14,840 --> 01:23:18,320
Speaker 1: affect our brain. So does it hurt it or help it?

1419
01:23:18,560 --> 01:23:20,759
Speaker 1: You know, in some ways we could argue both sides

1420
01:23:20,800 --> 01:23:25,080
Speaker 1: of that fence. So our attention spans are definitely decreasing.

1421
01:23:25,560 --> 01:23:31,240
Speaker 1: Our brain's ability to sustain lasting attention as a culture

1422
01:23:31,880 --> 01:23:36,479
Speaker 1: is diminishing. So you know, when ted talks first started,

1423
01:23:36,520 --> 01:23:39,640
Speaker 1: they were around twenty minutes long. I just gave one

1424
01:23:39,680 --> 01:23:42,679
Speaker 1: the other day and they told me that my time

1425
01:23:42,720 --> 01:23:46,519
Speaker 1: had to be within seven minutes, so right, like bite

1426
01:23:46,520 --> 01:23:49,200
Speaker 1: sized chunks, Like, God bless the podcasts out there, because

1427
01:23:49,200 --> 01:23:51,200
Speaker 1: we're reaching people who still know how to pay attention

1428
01:23:51,280 --> 01:23:53,640
Speaker 1: for more than five minutes at a time. But so

1429
01:23:53,920 --> 01:23:58,120
Speaker 1: a lot of our are the advertising, the way we

1430
01:23:58,200 --> 01:24:01,599
Speaker 1: use social media. The way you tube works is it's quick,

1431
01:24:01,640 --> 01:24:04,000
Speaker 1: it's snappy, it's you know, can we hold your attention

1432
01:24:04,120 --> 01:24:07,080
Speaker 1: for five minutes? So it's different than when we were

1433
01:24:07,080 --> 01:24:09,400
Speaker 1: growing up, right, or when I was growing up and

1434
01:24:09,479 --> 01:24:11,120
Speaker 1: you had to wait once a year to watch the

1435
01:24:11,160 --> 01:24:13,120
Speaker 1: Wizard of Oz and you sat in front of that

1436
01:24:13,160 --> 01:24:15,679
Speaker 1: TV and you watched all the commercials and the whole thing.

1437
01:24:16,000 --> 01:24:19,720
Speaker 1: Oh now, yeah, I know. So now it's different. And

1438
01:24:19,800 --> 01:24:24,880
Speaker 1: so your brain is not a static blob of pink

1439
01:24:25,000 --> 01:24:28,719
Speaker 1: goo in your head. It is a very dynamic organ

1440
01:24:28,800 --> 01:24:34,240
Speaker 1: that changes in response to everything we experience. I just

1441
01:24:34,240 --> 01:24:39,080
Speaker 1: wonder if we're breeding narcissists, because we're just we're constantly

1442
01:24:39,120 --> 01:24:42,920
Speaker 1: looking at ourselves, these kids and of reevaluating themselves on

1443
01:24:43,040 --> 01:24:46,400
Speaker 1: videos and pictures, and it's so immediate, and how is that?

1444
01:24:46,479 --> 01:24:49,320
Speaker 1: How are we not breeding a bunch of little bastard narcissists.

1445
01:24:49,560 --> 01:24:54,040
Speaker 1: There are mental health consequences to social media, for sure,

1446
01:24:54,080 --> 01:24:56,880
Speaker 1: and for some people this has become a very vulnerable

1447
01:24:56,920 --> 01:25:02,280
Speaker 1: place for depression and anxiety mood disorders. And you know,

1448
01:25:02,479 --> 01:25:05,160
Speaker 1: maybe some narcissism is on the uptick as well. I

1449
01:25:05,200 --> 01:25:08,960
Speaker 1: don't know, but I think that it does that here

1450
01:25:09,040 --> 01:25:11,800
Speaker 1: in lies like the dilemma for every parent to have

1451
01:25:11,880 --> 01:25:14,680
Speaker 1: to look at that, and it's our job to hopefully

1452
01:25:14,760 --> 01:25:18,360
Speaker 1: create an environment where, yes, our children are connecting to

1453
01:25:18,439 --> 01:25:21,240
Speaker 1: each other and everybody puts their phones down, and you

1454
01:25:21,320 --> 01:25:24,960
Speaker 1: have traditions and you know, whether that be through your

1455
01:25:24,960 --> 01:25:28,639
Speaker 1: religion or through just your family traditions like that that

1456
01:25:28,760 --> 01:25:33,440
Speaker 1: we remain connective and off of our off of our tablets.

1457
01:25:33,479 --> 01:25:37,760
Speaker 1: I mean, but that's a whole other podcast. Yes, and

1458
01:25:37,800 --> 01:25:41,479
Speaker 1: it's actually it's like to reel it back into memory

1459
01:25:41,479 --> 01:25:44,400
Speaker 1: for a second. So like if I'm constantly on my phone,

1460
01:25:44,720 --> 01:25:47,479
Speaker 1: so you know, if I if you want to build,

1461
01:25:47,600 --> 01:25:53,240
Speaker 1: if you want to create rich, deep, amazing memories of

1462
01:25:53,320 --> 01:25:56,880
Speaker 1: what has is happening in your life, then you've got

1463
01:25:56,920 --> 01:25:59,799
Speaker 1: to be available to what's happening in the three dimensional

1464
01:25:59,800 --> 01:26:03,479
Speaker 1: world world. So if I'm in Starbucks line on my

1465
01:26:03,640 --> 01:26:07,720
Speaker 1: phone scrolling through Facebook, my best friend from kindergarten could

1466
01:26:07,760 --> 01:26:10,599
Speaker 1: be in the line behind me, but I don't notice

1467
01:26:10,600 --> 01:26:13,400
Speaker 1: her because my head is in my phone. So even

1468
01:26:13,479 --> 01:26:15,800
Speaker 1: just a simple example like that, like can you be

1469
01:26:15,920 --> 01:26:20,160
Speaker 1: available to the life you're living? Yes, side of the screen,

1470
01:26:20,439 --> 01:26:23,720
Speaker 1: love it because then you will remember more I am

1471
01:26:23,800 --> 01:26:28,479
Speaker 1: available to the life I'm living before we go. Any

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01:26:28,600 --> 01:26:32,800
Speaker 1: tips for people out there for boosting their memory, strengthening

1473
01:26:32,800 --> 01:26:39,280
Speaker 1: their hippocampus, you know, and obviously get throwing the read

1474
01:26:39,360 --> 01:26:43,880
Speaker 1: your book, but anything that you could just gift out

1475
01:26:43,960 --> 01:26:47,880
Speaker 1: to our listeners. Yeah, so we've already talked about some

1476
01:26:47,920 --> 01:26:50,320
Speaker 1: of these, but super quick, get a good night's sleep,

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01:26:50,520 --> 01:26:53,719
Speaker 1: exercise every day. If you can eat a healthy whole

1478
01:26:53,760 --> 01:26:59,400
Speaker 1: food's colorful diet, eat the rainbow. Manage your stress, breathing

1479
01:26:59,439 --> 01:27:02,120
Speaker 1: it out through your nose. Count of nine people. You

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01:27:02,200 --> 01:27:05,200
Speaker 1: have time for that. If you want to remember more

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01:27:05,400 --> 01:27:10,160
Speaker 1: of what's going on, what you're studying, what happened, make

1482
01:27:10,200 --> 01:27:13,840
Speaker 1: it meaningful, feel it. We better remember something that's emotional

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01:27:13,920 --> 01:27:16,519
Speaker 1: versus not emotional, So don't be afraid to feel things.

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01:27:17,040 --> 01:27:20,599
Speaker 1: Repeat it, rehearse it, so say it again, do it again,

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01:27:20,760 --> 01:27:23,680
Speaker 1: look at it again, put it on write down in

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01:27:23,720 --> 01:27:28,760
Speaker 1: your journal. We practice, So if you're trying to learn

1487
01:27:28,840 --> 01:27:33,120
Speaker 1: how to do something, practice makes perfect. That saying actually works,

1488
01:27:33,160 --> 01:27:35,280
Speaker 1: So do it again and again and you will remember

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01:27:35,320 --> 01:27:38,240
Speaker 1: it better. You'll remember it even better after a night's sleep.

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01:27:38,320 --> 01:27:40,360
Speaker 1: So if you're learning to play for release on the

1491
01:27:40,360 --> 01:27:42,760
Speaker 1: piano and you're struggling and each step is labored, and

1492
01:27:42,760 --> 01:27:45,200
Speaker 1: you have to look at the sheet music. You will

1493
01:27:45,520 --> 01:27:49,480
Speaker 1: improve just after a good night's sleep. It will consolidate

1494
01:27:49,560 --> 01:27:54,679
Speaker 1: those that memory into a choreography that's memorized while you sleep.

1495
01:27:56,000 --> 01:28:00,519
Speaker 1: What else, visualize it, make it and make the visualization weird.

1496
01:28:00,960 --> 01:28:04,679
Speaker 1: So again we we we remember what's surprising and new,

1497
01:28:04,720 --> 01:28:08,320
Speaker 1: and what surprising can be kind of bizarre or disgusting

1498
01:28:08,520 --> 01:28:11,280
Speaker 1: or sexy or like not just plain old, plain old.

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01:28:11,520 --> 01:28:14,400
Speaker 1: So I tell people I love this one. So okay,

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01:28:14,400 --> 01:28:16,200
Speaker 1: I need to remember to buy milk at the store

1501
01:28:17,360 --> 01:28:19,559
Speaker 1: and say I don't write it down, which I should,

1502
01:28:19,600 --> 01:28:22,000
Speaker 1: because you should always write down what you plan to

1503
01:28:22,040 --> 01:28:23,880
Speaker 1: do later. So your memories for what you need to

1504
01:28:23,880 --> 01:28:26,799
Speaker 1: do later suck. Write it down people. That's not cheating,

1505
01:28:26,800 --> 01:28:28,800
Speaker 1: that's good practice. But say, don't I need to buy

1506
01:28:28,840 --> 01:28:31,080
Speaker 1: milk and I'm gonna forget to buy it probably if

1507
01:28:31,120 --> 01:28:34,960
Speaker 1: I don't write it down or attach some visual image

1508
01:28:34,960 --> 01:28:38,600
Speaker 1: to it, make it weird and put it somewhere that

1509
01:28:38,720 --> 01:28:41,840
Speaker 1: I know. So here's what I imagined. I imagine Dwayne

1510
01:28:41,920 --> 01:28:46,120
Speaker 1: the Rock Johnson milking a cow. It's standing on my

1511
01:28:46,240 --> 01:28:49,320
Speaker 1: kitchen table, and Tina Fey is lying on the table

1512
01:28:49,320 --> 01:28:52,920
Speaker 1: with her mouth open and the milk is just like overflowing,

1513
01:28:52,960 --> 01:28:57,639
Speaker 1: and this is very weird and I don't even want

1514
01:28:57,680 --> 01:29:01,040
Speaker 1: to get into so I did not forget. I know

1515
01:29:01,080 --> 01:29:03,679
Speaker 1: it's kind of gross. I did not forget the milk

1516
01:29:03,760 --> 01:29:06,760
Speaker 1: that day, So yeah, make it. Make it a little embarrassing, right,

1517
01:29:06,800 --> 01:29:09,080
Speaker 1: I made you feel something right now, right, You're like,

1518
01:29:09,200 --> 01:29:12,799
Speaker 1: oh right, so you're gonna look at that milk very differently.

1519
01:29:13,479 --> 01:29:18,360
Speaker 1: I know you just felt something and that will make

1520
01:29:18,400 --> 01:29:21,600
Speaker 1: it memorable. By the way, that should be a milk commercial,

1521
01:29:21,800 --> 01:29:30,320
Speaker 1: because yes, because I will definitely buy that milk. Fantastic. Well,

1522
01:29:31,240 --> 01:29:36,480
Speaker 1: thank you so much, Lisa. This was awesome and so amazing,

1523
01:29:37,120 --> 01:29:39,840
Speaker 1: so great, so much fun. It's so grateful for you

1524
01:29:39,920 --> 01:29:44,200
Speaker 1: coming on. And I can't wait to talk to you

1525
01:29:44,280 --> 01:29:46,519
Speaker 1: more because I have so many more questions. So I

1526
01:29:46,520 --> 01:29:48,080
Speaker 1: hope we get to do this again at some point.

1527
01:29:48,320 --> 01:29:51,000
Speaker 1: I know, me too, Hey, me too, that would be fun.

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01:29:51,120 --> 01:29:56,679
Speaker 1: Thank you so much. Yay, thank you, thank you. Sibling.

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01:29:56,720 --> 01:30:00,000
Speaker 1: Revelry is executive produced by Kate Hudson and Oliver Hudson.

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01:30:00,000 --> 01:30:03,960
Speaker 1: The producer is Alison President, editor is Josh Wendish. Music

1531
01:30:04,040 --> 01:30:07,680
Speaker 1: by Mark Hudson aka Uncle Mark. If you want to

1532
01:30:07,720 --> 01:30:10,360
Speaker 1: show us some love rate the show and leave us

1533
01:30:10,360 --> 01:30:14,559
Speaker 1: a review. This show is powered by simple cast