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Speaker 1: Now here's a highlight from Coast to Coast AM on iHeartRadio.

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Speaker 2: And welcome back to George Norry along with doctor Kristen Willemeyer.

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Speaker 2: Her book is called Biohack Your Brain came out about

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Speaker 2: four years ago. I remember when you were on the

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Speaker 2: program talking about that book, Kristin four years ago. It

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Speaker 2: just wood by like that, huh.

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Speaker 3: I know, thank you so much for having me on

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Speaker 3: the show. By the way, it was so grateful.

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Speaker 2: We were talking about the neurobiology and some of the

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Speaker 2: aspects of it. I'll let you finish that up before

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Speaker 2: we move on.

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Speaker 3: Yeah, I'm trying to remember where we are before we

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Speaker 3: were going to commercial break a. Really neurobiology is just

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Speaker 3: studying the brain again at the level of this single

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Speaker 3: cell and understanding how cells communicate with one another, whether

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Speaker 3: electrically or through the synaptic passical recycling process. And the

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Speaker 3: work that I was doing was really understanding in individuals

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Speaker 3: who mutations in a gene that leads to the young

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Speaker 3: onset former Parkinson's disease called park two, what kind of

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Speaker 3: disregulated signaling was going on at the level of the

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Speaker 3: single cell. And when we understand that kind of work,

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Speaker 3: we understand why those populations of neurons are most vulnerable

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Speaker 3: in Parkinson's disease, which tend to be the dopaminergic neurons.

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Speaker 3: So I would work in dopaminergic cell cultures as well

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Speaker 3: as type Campbell cell cultures to really understand again those

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Speaker 3: mechanisms of why did the short happen?

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Speaker 2: What are some of the detrimental practices things that people

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Speaker 2: do that are not good for the brain.

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Speaker 3: Oh, such a great question. I mean, we were talking

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Speaker 3: about dietary practices and making sure that you know, people

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Speaker 3: are following healthy dietary practices to help slow down in

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Speaker 3: reverse cognitive aging, which is why I was talking about

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Speaker 3: the Mediterranean diet and the Dash diet. But one of

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Speaker 3: the most dectumental practices that most people do is number one,

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Speaker 3: eating too many processed foods. So we want to make

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Speaker 3: sure that we get rid of excess processed foods. You

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Speaker 3: want to again have the living foods, whole foods, plant based.

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Speaker 3: People tend to consume too much sugar, and we know

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Speaker 3: sugar is inflammatory, and the American Heart Association recommends that

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Speaker 3: women have no more than twenty five grams a day

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Speaker 3: of sugar and men have no more than thirty six

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Speaker 3: grams a day of sugar. That's excess sugar. So when

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Speaker 3: I was running a brain directed weight loss group, I

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Speaker 3: would have people track how much sugar they would have

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Speaker 3: in a day and just guess what this sort of

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Speaker 3: average amount of sugar people consume in a day is.

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Speaker 2: I have had two sisters. One passed away. She had

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Speaker 2: a brain tumor.

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Speaker 3: Oh my god.

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Speaker 2: We're trying to figure out what happened, what she did wrong,

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Speaker 2: And the only thing we could decide Kristen was she

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Speaker 2: was on her phone all the time. And this was

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Speaker 2: before the year or where people texted.

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Speaker 3: She was.

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Speaker 2: She had that thing up to her head on the

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Speaker 2: side that the tumor. Yeah, is it conceivable that had

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Speaker 2: something to do with it?

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Speaker 3: You know, I will share with you. You know, one

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Speaker 3: of my dear friends and colleagues is a neurosurgeon, and

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Speaker 3: he and I talked about this, that the cell phones

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Speaker 3: mirror that the head or you know, sometimes people will

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Speaker 3: put them in their pockets or when women are working out,

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Speaker 3: they'll put it. You know, could stuff it in there?

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Speaker 3: Do you want to call it? Like there that near

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Speaker 3: the glass issue?

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Speaker 2: And you can get away with saying that.

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Speaker 3: I know, I found that, you know, some people do

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Speaker 3: have a higher incidence of tu of our growth where

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Speaker 3: the cell phones are, so that is definitely a plausible mechanism.

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Speaker 2: Yeah, we always suspected something like that because she was

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Speaker 2: you know, she would talk to her daughters endlessly. She

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Speaker 2: was just always on her cell phone always.

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Speaker 3: Yeah. Oh my gosh, I'm so sorry to hear about that.

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Speaker 3: By the way, So we were talking about the detrimental

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Speaker 3: practices that you know, people tend to do that can

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Speaker 3: impact healthy brain function. So you know, you were just

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Speaker 3: talking about the cell phone and having it too close

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Speaker 3: to the ear, keeping it on your body. People can

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Speaker 3: also eliminate artificial dyes and preservatives from their diet. No

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Speaker 3: alcohol unless you're healthy, right, So a lot of people,

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Speaker 3: you know, consume a glass of alcohol per day, and

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Speaker 3: you know, we always say alcohol is not a brain food.

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Speaker 3: That can be neurotoxic to the brain actually if you

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Speaker 3: drink it sort of over the course of time, so

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Speaker 3: that's that's toxic and can actually shrink brain volume. Be

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Speaker 3: careful of eating proplastic containers that have by senol a

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Speaker 3: because that can be toxic. And even you know, too

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Speaker 3: much television or social media, you know, try to limit

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Speaker 3: that to know more than two hours a day if possible.

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Speaker 2: Stick to radio right, stick to.

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Speaker 3: Radio stiak to listening to your show'ry.

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Speaker 2: In your book, you've talked about how to change your

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Speaker 2: brain in ten minutes. What are some of the techniques there?

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Speaker 3: Yeah, I have a section called ten ways to biohack

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Speaker 3: your brain in ten minutes. Thank you for bringing that up.

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Speaker 3: So these are ten simple practices that you can do

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Speaker 3: every day, and they entailed. The first one is have

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Speaker 3: blueberries per day every day. So we've talked about the

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Speaker 3: brain imaging research shows that blueberries and green leafy vegetables

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Speaker 3: are really the best for preserving your long term brain health.

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Speaker 3: Second thing is just go and get a brisk walk

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Speaker 3: in each day. You know, even if it's ten minutes

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Speaker 3: a day, right, getting a brisk walk in can boost

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Speaker 3: the blood flow to the brain to three. You want

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Speaker 3: to practice gratitude, so we talk about gratitude helping improve

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Speaker 3: the positive brain networks, right, helping to improve optimism. So

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Speaker 3: just having that daily practice of gratitude. Another thing I

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Speaker 3: put in there is the use of aromatherapy to help

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Speaker 3: reduce stress. So if you think about inhaling a really

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Speaker 3: good sense like lavender or citrus. You know, we have

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Speaker 3: all of these ordorant receptors in our nose that are

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Speaker 3: direct pathway to the brain, so we can use a

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Speaker 3: sense of smell and these really sort of calling sense

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Speaker 3: to help home the brain down. We also have visualize

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Speaker 3: your day, so I tell people to take ten minutes

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Speaker 3: a day and visualize your perfect day. So if you

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Speaker 3: think about professional athletes get up in the morning and

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Speaker 3: they visualize, say if you're a basketball player, you can

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Speaker 3: be visualizing your perfect free throw. So use that power

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Speaker 3: of visualization to really set the tone for the day.

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Speaker 3: Another thing that you can do is I say take

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Speaker 3: ten minutes and create what I call white space, to

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Speaker 3: take ten minutes in your day to just sit quietly

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Speaker 3: to be calm. You can use that time to meditate.

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Speaker 3: That can really be helpful and sort of creating a

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Speaker 3: nice useful way to start your day. I also have

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Speaker 3: learning new word each day, so as you build your vocabulary,

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Speaker 3: that helps improve your communication skills. And one very easy

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Speaker 3: way to do that is you can go to the

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Speaker 3: Mirriam Webster app and have a new word of the

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Speaker 3: day sent to you. So it's a very quick way

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Speaker 3: to build your vocabulary. And another thing that I recommend

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Speaker 3: is practice doing something with your non dominant hands. So

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Speaker 3: I tell people to try to practice writing with your

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Speaker 3: non dominant hands. That helps stimulate neuroplasticity and the brain

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Speaker 3: or the ability to form new neural connections. And last,

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Speaker 3: but not least, is sitting up straight. So think about

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Speaker 3: your posture right, having good costure when you're sitting at

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Speaker 3: your desk, or George, when you're sitting right now in

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Speaker 3: front of your microphone, are you sitting up straight with

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Speaker 3: your shoulders back right, your head up. That can actually

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Speaker 3: help help your blood flow to the brain. So again,

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Speaker 3: ten very simple practices that you can do each day.

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Speaker 3: Oh last one is you can also have a pew

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Speaker 3: the dark chocolate, So dark chocolate contains flavonols. The flavonols

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Speaker 3: help to open up the blood vessels in the brain.

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Speaker 3: And having again more open, relaxed blood vessels improves blood

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Speaker 3: flow with the brain. And that is one of the

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Speaker 3: number one things you can do to really help keep

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Speaker 3: your brain healthy, is to keep that blood flowing.

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Speaker 2: My aunt used to tell us about that, and I

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Speaker 2: never got who could understand it? What is it about

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Speaker 2: chocolate that makes it good? For the brain.

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Speaker 3: The chocolate has the flavonols, and the flavonols actually work

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Speaker 3: to help keep the blood vessels open. So the flavon

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Speaker 3: els not only protect your neurons, but it also has

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Speaker 3: an effect to keep the blood vessels open, so that

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Speaker 3: more open your blood vessels are, the more blood flow

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Speaker 3: you'll have to the brain.

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Speaker 2: Give us some important facts on the brain that you

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Speaker 2: found fun and interesting.

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Speaker 3: Oh, the important facts of the brain. Well, it's three pounds, right,

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Speaker 3: So you've got this three pound organ, but it consumes

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Speaker 3: twenty percent of your brain's oxygen. So it's a highly metabolic,

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Speaker 3: metabolically active tissue. So you want to make sure you

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Speaker 3: have a lot of antioxidants to protect those beautiful neurons.

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Speaker 3: Each neuron can make up to ten thousand connections, so

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Speaker 3: it's extraordinarily complex when you think that your brain has

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Speaker 3: eighty six billion neurons and it makes brillions of connections.

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Speaker 3: And you know, when I teach this to young kids

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Speaker 3: trying to get them excited about the brain, they say

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Speaker 3: that the number of connections on the brain is sort

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Speaker 3: of less than half in the stars in the Milky

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Speaker 3: Way galaxy. So it's just fascinating it's beautifully complex organ

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Speaker 3: that we have. And I always tell people one of

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Speaker 3: the things that the neuroimaging research has showed us is

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Speaker 3: that disease is like Alzheimer's, which we talked about earlier

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Speaker 3: in the show, begin to start at the cellular level

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Speaker 3: one to two decades before you have a symptom. So

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Speaker 3: this is why I really like to sort of be

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Speaker 3: a cheerleader for people to embrace healthy practices to take

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Speaker 3: good care of their brain. And you brought up some

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Speaker 3: of them because you were telling me your ninety six

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Speaker 3: year old mom is still doing well and driving her car.

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Speaker 3: So you know, if we just think about doing things

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Speaker 3: like adhering to a Mediterranean diet, keeping a consistent exercise practice,

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Speaker 3: you know, adequately hydrating our brain, probiding that good nutritional support,

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Speaker 3: you know, healthy emotional regulation, all of that can help

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Speaker 3: support our brain health and really serve as an effective

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Speaker 3: buffer against brain aging.

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Speaker 2: What is it about the brain that gives you an

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Speaker 2: Albert Einstein and someone who is not.

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Speaker 3: Oh, such an interesting question. Well, you know they say

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Speaker 3: that Albert Einstein really linked into having a meditation practice,

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Speaker 3: So it's like, what's the difference between you know, somebody

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Speaker 3: who is a genius and somebody who's just a very

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Speaker 3: smart person. I think there is something about Albert Einstein

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Speaker 3: in his use of meditation to help really connect inward

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Speaker 3: and get these extraordinary insights right the theory of relativity.

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Speaker 3: So I think, you know, we can learn from people

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Speaker 3: like Albert Einstein to think about incorporating a meditative practice

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Speaker 3: into our day to day life, not only for helping

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Speaker 3: to keep us calm and more emotionally resilient, but really

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Speaker 3: to tune in and sort of connect to our inner

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Speaker 3: wisdom and our inner guidance. And I think that's, you know,

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Speaker 3: one of the sort one of the many things that

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Speaker 3: made him a genius, because he used to say imagination,

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Speaker 3: which again comes from intuition, is really the key to

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Speaker 3: intellectual high intellectual functioning.

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Speaker 2: What does stress do to the brain? Christian?

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Speaker 3: So, stress and chronic stress can actually function to shrink

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Speaker 3: the brain. So we always tell people it's really important

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Speaker 3: to manage your stress. So stress can shrink brain volume

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Speaker 3: in the prefrontal cortex, which is the error the brain

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Speaker 3: essential to higher cognitive functions. Right, Your prefrontal cortex is

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Speaker 3: like the CEO of your brain, so it helps with

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Speaker 3: planning and decision making and impulse control and personality. So

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Speaker 3: if you have chronic stress and the excess cordisol that

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Speaker 3: gets released from chronic stress, there the glugle quarter cord

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Speaker 3: receptors are in the prefrontal cortex. Again, it can serve

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Speaker 3: to shrink the prefrontal cortex. We also have a high

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Speaker 3: number of glugle cordid receptors in the hippie campus, which

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Speaker 3: is the area of the brain essential to learning and memory.

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Speaker 3: So again when we're under a lot of stress before

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Speaker 3: having shrinking our atrophy of the tissues and the prefrontal

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Speaker 3: cortex and the hippie campus, that's not going to really

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Speaker 3: serve us well if we really want to preserve our

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Speaker 3: cognitive health. Elevated stress also activates the amigdala, so that's

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Speaker 3: the part of the brain we sort of call that

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Speaker 3: our fear center and it becomes more active. So that's

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Speaker 3: what leads to sort of a heightened anxiety when we

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Speaker 3: have stress. So it's really important if we want to

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Speaker 3: live a long, healthy life to find ways to mitigate

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Speaker 3: and manage stress.

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Speaker 1: Listen to more Coast to Coast AM every weeknight at

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Speaker 1: one am Eastern and go to Coast tocoastam dot com

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Speaker 1: for more