WEBVTT - Do You Feel Like Your Memory Is Getting Worse? (Do THIS Quick Daily Brain Exercise to Reset Your Focus & Strengthen Your Memory Long-Term) 0:00:00.080 --> 0:00:02.600 Whether you end up having Alzheimer's. It begins, we're like, 0:00:02.640 --> 0:00:04.400 where did I put my keys? We can't tell you 0:00:04.440 --> 0:00:06.880 which one's going to go to. Ten years later that 0:00:07.000 --> 0:00:10.520 adult says, I can't find my way home. Since we 0:00:10.560 --> 0:00:13.800 don't have that answer, everybody should do things to prevent 0:00:13.920 --> 0:00:19.040 memory neurosurgence and in your biology, Doctor ruhu Jiandiel. 0:00:19.600 --> 0:00:22.720 Why is it that we feel we can't remember anything anymore? 0:00:22.840 --> 0:00:25.080 One of the most common questions people ask is when 0:00:25.079 --> 0:00:27.200 they start forgetting, like where the keys are at? And 0:00:27.240 --> 0:00:29.600 they say, hey, is this alzheimer or does this need 0:00:29.640 --> 0:00:31.000 to be fixed? Is this natural? 0:00:31.920 --> 0:00:36.080 What are we doing every day that's distracting and disrupting 0:00:36.159 --> 0:00:36.960 a working. 0:00:36.760 --> 0:00:40.800 Memory too much? Juggling multitasking has its own issues. You 0:00:40.880 --> 0:00:44.760 want to get away from your thought hijacking your body? 0:00:45.240 --> 0:00:48.680 Why do we replay negative memories? Why is it so easy? 0:00:48.800 --> 0:00:52.400 So an emotional imprint on a memory requires no focus 0:00:52.479 --> 0:00:55.280 in the technic. So emotional imprinting of a memory and 0:00:55.360 --> 0:00:59.280 trauma makes it sometimes too easy to remember, and sometimes 0:00:59.600 --> 0:01:02.760 it pops up without you even wanting to. When you 0:01:02.760 --> 0:01:05.920 were able to revisit a memory in a controlled environment, 0:01:06.280 --> 0:01:09.040 you can dampen your emotional stamp onto that memory. You 0:01:09.080 --> 0:01:13.000 don't forget the memory, you just disassociate the emotional feelings 0:01:13.000 --> 0:01:15.000 of the trauma the fear of the physical reaction. 0:01:15.800 --> 0:01:19.959 For anyone concerned that their family member may have early 0:01:20.240 --> 0:01:23.200 dementia Alzheimer's, what should they be looking out for and 0:01:23.240 --> 0:01:24.520 how can they help that person? 0:01:28.000 --> 0:01:31.720 The number one health and wellness podcast Jay Sheety. 0:01:31.440 --> 0:01:38.720 Jay Shetty Sez jo. Hey, everyone, welcome back to On Purpose, 0:01:38.760 --> 0:01:41.920 the place you come to listen, learn and grow. Today's 0:01:41.959 --> 0:01:45.040 guest is someone that we had on last year and 0:01:45.160 --> 0:01:49.120 you absolutely loved the episode. The response was incredible. We 0:01:49.240 --> 0:01:51.600 had to have him back on It is none other 0:01:51.640 --> 0:01:57.160 than doctor Raoul Johndel, a renowned neurosurgeon, neuroscientist, and author. 0:01:57.560 --> 0:02:00.960 Doctor John Deal is known for his expertise brain surgery, 0:02:01.240 --> 0:02:05.440 particularly in areas related to brain tumors, epilepsy, and other 0:02:05.520 --> 0:02:08.880 brain disorders. Doctor John Delle is also a prominent public 0:02:08.880 --> 0:02:13.760 speaker and educator, frequently sharing insights into the brain's complexity 0:02:14.120 --> 0:02:18.600 and health. His work combines clinical practice with research aiming 0:02:18.639 --> 0:02:22.160 to deepen our understanding of the brain and improve treatments 0:02:22.360 --> 0:02:26.799 for neurological diseases. Please welcome back, doctor Roll John Dale. 0:02:26.840 --> 0:02:27.760 It's great to have you back. 0:02:27.840 --> 0:02:29.080 I'm stoked to be back, man. 0:02:29.360 --> 0:02:33.760 People loved that episode and the response was so great 0:02:33.800 --> 0:02:35.079 that we were like, we have to get you back 0:02:35.120 --> 0:02:35.800 on for part two. 0:02:35.919 --> 0:02:37.680 I mean, it was hard to tell for me because 0:02:38.240 --> 0:02:40.360 you know, we're here and it's intimate. I feeling relaxed 0:02:40.400 --> 0:02:42.079 and I can communicate, but then it's going out to 0:02:42.120 --> 0:02:44.320 so many people, whereas if you do a you know, 0:02:44.480 --> 0:02:46.800 live television or you do an audience event, you can 0:02:46.840 --> 0:02:49.919 feel that energy like a sporting event. But I'm thrilled 0:02:49.960 --> 0:02:52.320 to be back, man, and I'm I'm ready to just 0:02:52.320 --> 0:02:54.000 just go off the top and just vibe. 0:02:54.080 --> 0:02:55.480 I love it, man, I love it. I wanted to 0:02:55.520 --> 0:02:57.760 dive in because I know you've been talking a lot 0:02:57.800 --> 0:03:00.720 about memory, and that's been something you've been study quite 0:03:00.760 --> 0:03:04.760 deeply recently. Why is it that we feel we can't 0:03:04.760 --> 0:03:06.040 remember anything anymore? 0:03:06.240 --> 0:03:08.720 So that was the most common question I would get 0:03:08.919 --> 0:03:11.640 from my patient. So I'm a brain surgeon. I've taken 0:03:11.680 --> 0:03:15.400 care of several thousand patients with surgery and the interaction 0:03:15.480 --> 0:03:17.680 before and after surgery, and then I've met thousands. I 0:03:17.720 --> 0:03:19.760 was talking to your team, like you know, not everybody 0:03:19.800 --> 0:03:22.280 you see need surgery or benefits from surgery, or choose 0:03:22.280 --> 0:03:24.919 a surgery. So there's just a lot of human interaction. 0:03:25.000 --> 0:03:27.920 I've had thousands of patients. I'm fifty two. I've been 0:03:27.960 --> 0:03:30.200 doing this since i was twenty five. And one of 0:03:30.200 --> 0:03:32.600 the most common questions people ask when they start to 0:03:32.600 --> 0:03:35.400 think about maybe my brain isn't going to be perfect 0:03:35.480 --> 0:03:38.240 forever is when they start forgetting like where the keys 0:03:38.240 --> 0:03:41.360 are at, or they stop remembering things, and they say, hey, 0:03:41.400 --> 0:03:44.240 is this Alzheimer's? Does this need to be fixed? Is 0:03:44.280 --> 0:03:46.720 this natural? So that the question of my memory is 0:03:46.840 --> 0:03:50.120 fundamental and I'll zoom out for a little bit. People 0:03:50.120 --> 0:03:53.040 who don't have memory of who they are are completely lost. 0:03:53.320 --> 0:03:55.680 Every day they have to invent themselves new. So it's 0:03:55.680 --> 0:04:00.600 an essential feature that one type of memory called autobiographic memory. 0:04:00.800 --> 0:04:05.720 It stitches our memories of our childhood, lifetime experiences, and 0:04:05.760 --> 0:04:09.560 it gives us a sense of identity meaning purpose, like 0:04:09.680 --> 0:04:12.680 I have been the one in this vehicle of life 0:04:12.960 --> 0:04:16.400 and those those experiences are connected, right, So memory is 0:04:16.520 --> 0:04:20.440 essential in that way for identity. On a more practical level, 0:04:20.480 --> 0:04:22.640 memory is not one word, so like there's a lot 0:04:22.680 --> 0:04:25.799 of types of memory, and I think that's where today 0:04:25.920 --> 0:04:27.839 I want to just take it one step deeper, Like 0:04:27.880 --> 0:04:30.760 I don't have all the answers, but when I'm communicating 0:04:30.760 --> 0:04:32.760 with patients, if I can take it one step deeper 0:04:32.800 --> 0:04:35.880 in the explanation and they go, ah, I get it, 0:04:36.120 --> 0:04:39.240 then they're more likely to implement the guidance they choose. 0:04:39.520 --> 0:04:41.640 There are many types of memory. Memory is not one word. 0:04:41.680 --> 0:04:45.359 So let's take one that we rarely lose, procedural memory. 0:04:45.560 --> 0:04:47.240 Once you learn how to ride a bike, once you 0:04:47.440 --> 0:04:50.720 learn how to like you know, tie your shoelaces. Patients 0:04:50.760 --> 0:04:54.000 of mind that have Alzheimer's or even brain injury, or 0:04:54.160 --> 0:04:58.200 just get eighties and nineties, they still remember that. Procedural 0:04:58.240 --> 0:05:00.200 memory is not the one we need to be thinking about. 0:05:00.560 --> 0:05:04.880 Then there's another type of memory called semantic memory, as facts. 0:05:05.200 --> 0:05:07.360 I don't want to remember my phone number anymore, Matt, 0:05:07.680 --> 0:05:09.760 I got facts on my phone. I want to connect 0:05:09.760 --> 0:05:12.280 the dots, so those kind of things aren't as important. 0:05:12.320 --> 0:05:15.160 Then there's a third type you can call episodic memory. 0:05:15.160 --> 0:05:17.839 It's a fancy word for episodes. Again, like this happened 0:05:17.839 --> 0:05:23.120 in my life, this episode, Now that's important. Unfortunately, that 0:05:23.200 --> 0:05:27.560 type of memory is what's lost with dementia with aging, 0:05:28.400 --> 0:05:32.120 and people worry about that, like does this mean I'm 0:05:32.360 --> 0:05:35.960 aging normally or is this the onset of Alzheimer's. We 0:05:36.040 --> 0:05:39.480 don't have that answer. So whether you end up having 0:05:39.560 --> 0:05:42.840 Alzheimer's or whether you just have age appropriate subtle loss 0:05:42.839 --> 0:05:44.960 of memory, it begins we're like, where did I put 0:05:44.960 --> 0:05:48.279 my keys? Like it all begins that way, we can't 0:05:48.320 --> 0:05:51.000 tell you which one's going to go to. Ten years later, 0:05:51.400 --> 0:05:55.159 that adult says, I can't find my way home. So 0:05:55.360 --> 0:05:58.040 that concept is so tricky that since we don't have 0:05:58.120 --> 0:06:02.400 that answer, I believe everybody should do things to prevent 0:06:02.520 --> 0:06:05.440 memory loss. Right, you don't, because if you go down 0:06:05.480 --> 0:06:10.000 the Alzheimer's path or just a normal cognitive decline, the 0:06:10.040 --> 0:06:13.720 guidance is still the same. ABC. Eat a certain way, 0:06:13.880 --> 0:06:17.120 think a certain way, move a certain way. The guidance 0:06:17.160 --> 0:06:19.640 ABC whether you're about to get Alzheimer's, don't know. If 0:06:19.680 --> 0:06:22.440 you're bout to have Alzheimer's or normal aging or have 0:06:22.640 --> 0:06:25.560 been diagnosed with Alzheimer's, the guidance is the same, and 0:06:25.600 --> 0:06:28.120 that speaks to how the brain and mind works. 0:06:28.360 --> 0:06:30.960 How bad is it that we can't remember what we 0:06:31.000 --> 0:06:32.080 had for dinner last night. 0:06:32.200 --> 0:06:33.720 Not a big deal at all, not a big deal, 0:06:33.839 --> 0:06:37.920 not a big deal. So those glitches are age appropriate. 0:06:38.720 --> 0:06:41.520 That happens in our thirties, forties, fifties, sixties, as we 0:06:41.560 --> 0:06:44.680 get less young. I had Patience a long time ago. 0:06:44.800 --> 0:06:47.640 She was ninety something. I said, well, you're older. She 0:06:47.680 --> 0:06:51.200 looked at me with the just a scow. She was like, older, 0:06:51.560 --> 0:06:55.279 I'm less young. So that since that day less young. 0:06:55.800 --> 0:06:58.160 So as we get less young, that's natural. 0:06:59.000 --> 0:07:01.080 Why what's happening, Well. 0:07:01.080 --> 0:07:04.040 The answer is not clear because we don't study that. 0:07:04.440 --> 0:07:07.520 What we do study is when it starts with age 0:07:07.520 --> 0:07:11.160 appropriate sort of subtle memory loss. And if you zoom 0:07:11.200 --> 0:07:14.680 out our whole about our knees age, our heart's age, 0:07:15.160 --> 0:07:19.560 our mind's age, that's not necessarily a disease, but it's 0:07:20.120 --> 0:07:24.400 age appropriate. Versus Alzheimer's, Alzheimer's and dementia, and like what 0:07:24.440 --> 0:07:26.520 Bruce Willis has frontal temporal dimension, there's a lot of 0:07:26.520 --> 0:07:29.320 different types of dementia. Maybe we should just call it dementia. 0:07:29.960 --> 0:07:31.920 Is that it starts with a little bit of memory 0:07:31.960 --> 0:07:36.440 loss that's just normal aging. But then it accelerates and 0:07:36.480 --> 0:07:39.240 what people think is like, oh, they can't remember things. 0:07:39.320 --> 0:07:42.920 It's more than that they can't remember their autobiographical memory. 0:07:43.320 --> 0:07:45.320 They can't remember who they are because they don't remember 0:07:45.360 --> 0:07:48.120 their stories from their childhood. Then they start forgetting who 0:07:48.120 --> 0:07:52.320 the loved ones are and why they're loved ones autobiographical memory. 0:07:52.680 --> 0:07:56.080 Then the injury goes even deeper and it affects their 0:07:56.200 --> 0:07:59.600 emotional regulation. Like that's a big topic I love, I 0:07:59.600 --> 0:08:02.000 wrote at a long time ago, Like the ability to 0:08:02.000 --> 0:08:04.800 say I'm angry, but that's not what I want to 0:08:04.800 --> 0:08:06.480 feel right now, that's not I don't want to act 0:08:06.560 --> 0:08:10.680 right now. They lose emotional regulation. So for caregivers it's 0:08:10.800 --> 0:08:13.880 very challenging. It's like you don't remember me, I'm your child, 0:08:14.800 --> 0:08:16.360 and then on top of that, you're angry with me 0:08:16.400 --> 0:08:19.560 all the time. It's a it's an intense experience, of 0:08:19.680 --> 0:08:22.480 course for the patient. For the person, I wouldn't say, 0:08:22.520 --> 0:08:25.400 why do can? We can? We never age in a 0:08:25.400 --> 0:08:29.160 way that's super memory all the way. Let me, I'm 0:08:29.160 --> 0:08:31.920 gonna get to that. I'm not sure we want perfect memory. 0:08:32.520 --> 0:08:38.440 That's about facts, that's about procedures the area. The last 0:08:38.440 --> 0:08:41.280 type of memory that I didn't mentioned is called working memory. 0:08:41.320 --> 0:08:43.480 This is this is the memory I want, of course, 0:08:43.559 --> 0:08:46.160 I want out of biographical memory. I'm who, I'm this, 0:08:46.280 --> 0:08:49.640 I'm that, facts are on my phone. I think I'll 0:08:49.679 --> 0:08:52.439 be able to, you know, handle a bike and laces 0:08:52.440 --> 0:08:54.480 for a while. So let's get down to if you 0:08:54.480 --> 0:08:58.160 want to level up. So the training for Alzheimer's and dementia, 0:08:58.200 --> 0:09:01.000 the training for me, the training for an NFL quarterbacks, 0:09:01.559 --> 0:09:07.720 for moving receivers, analysis, judgment, timing. That's called working memory. 0:09:07.760 --> 0:09:12.280 Too much juggling, multitasking has its own issues, but working 0:09:12.320 --> 0:09:15.280 memory is the skill I want. I want to be 0:09:15.320 --> 0:09:18.320 able to run six governmental departments. I want to be 0:09:18.320 --> 0:09:22.120 able to manage a hospital with sixteen patients on ventilators 0:09:22.160 --> 0:09:24.840 when I was twenty eight. I want to manage talking 0:09:24.880 --> 0:09:27.160 to you and having a bunch of ideas popping in 0:09:27.200 --> 0:09:29.640 the back, and which one do I bring? Right? That's 0:09:29.679 --> 0:09:34.280 called working memory, and there is guidance and training for that. 0:09:34.320 --> 0:09:37.560 There is brain training for that type of memory. So 0:09:37.559 --> 0:09:40.800 you ask me early, like, what's memory? So now we've 0:09:40.800 --> 0:09:44.080 broken it out of several types, and the one we 0:09:44.120 --> 0:09:47.120 want is short term juggling, a lot of plates, a 0:09:47.160 --> 0:09:49.599 lot of thoughts in the sky, and that's where creativity 0:09:49.640 --> 0:09:52.280 comes from. You're looking at things your working memories, pulling 0:09:52.320 --> 0:09:58.400 back imagination. Working memory can be trained. Working memory is 0:09:58.520 --> 0:10:02.920 the digital therapy peutic for Alzheimer's. Working memories like the 0:10:02.920 --> 0:10:04.679 people I look up to, they're the ones that do 0:10:04.720 --> 0:10:07.600 things the best because it's not just procedurally like I'm 0:10:07.640 --> 0:10:10.880 looking at six monitors and able to operate. It's the 0:10:10.880 --> 0:10:12.480 fact that I have a lot of thoughts in my 0:10:12.520 --> 0:10:17.040 head and my working memories. Keeping them all immediately accessible. 0:10:17.080 --> 0:10:18.680 I don't have to like, go, ah, well, where's that? 0:10:18.720 --> 0:10:20.480 What was that? Now? I've got like eight or nine 0:10:20.520 --> 0:10:22.160 things I want to talk to you about. My working 0:10:22.200 --> 0:10:24.920 memory is keeping them afloat. Let it allow me to 0:10:24.960 --> 0:10:25.720 extract them for you. 0:10:26.000 --> 0:10:30.640 Yeah, For anyone who's listening right now and they're concerned 0:10:30.840 --> 0:10:36.480 that their family member may have early dementia Alzheimer's, that direction, 0:10:37.080 --> 0:10:39.079 what should they be looking out for and how can 0:10:39.080 --> 0:10:40.040 they help that person? 0:10:40.800 --> 0:10:44.200 The story is when humans passed away in our thirties 0:10:44.200 --> 0:10:45.920 and forties, 're sort of like the heart that we're 0:10:45.960 --> 0:10:49.920 out and then we live longer. We addressed heart disease. 0:10:50.040 --> 0:10:53.600 Main you knows, as we live longer and longer, it's 0:10:53.640 --> 0:10:56.440 the brain that's starting to wear out and if you 0:10:56.520 --> 0:11:01.600 suspect that your family members having memory issues, the greatest 0:11:01.679 --> 0:11:04.520 challenge will be, and I don't mean this lightly, is 0:11:04.600 --> 0:11:09.960 that that person doesn't remember what they don't remember. They're 0:11:10.000 --> 0:11:12.439 not thinking I forgot that because they don't remember that. 0:11:12.720 --> 0:11:15.040 It's the loved ones that see it. So if you 0:11:15.080 --> 0:11:17.079 see that, you have to invite them and say, look, 0:11:17.559 --> 0:11:22.480 you know, I'm noticing a few different things in our 0:11:22.520 --> 0:11:26.880 next general visit to the doctor, can we maybe mention 0:11:26.960 --> 0:11:29.760 it to them? And they'll do a neurocognitive test. It's straightforward, 0:11:30.000 --> 0:11:33.600 draw this circle backwards and they do like those that 0:11:34.480 --> 0:11:37.240 like a little test. It's casual, but they can track it. 0:11:38.080 --> 0:11:40.040 Say hey, can we do this every year? And you 0:11:40.080 --> 0:11:43.280 track that test every year? And when you see that 0:11:43.320 --> 0:11:45.840 you're drawing the clock and you're missing numbers. Even the 0:11:45.880 --> 0:11:48.560 person with dementia will say, yeah, you know something's changing. 0:11:48.760 --> 0:11:51.000 But if you try to persuade somebody who can't remember, 0:11:51.160 --> 0:11:53.320 hey you're not remembering? Can you can see how that 0:11:53.320 --> 0:11:55.360 could just not work right, So you want to get 0:11:55.400 --> 0:11:59.320 them to somebody early. And what the physician will do 0:12:00.280 --> 0:12:02.360 is take a look at that and then they say, hey, 0:12:02.440 --> 0:12:07.280 do you have genetic history? And so certain Almost all 0:12:07.480 --> 0:12:10.120 dementia is not genetic, but there are some genetic issues 0:12:10.160 --> 0:12:12.640 that you want to know about. And then this is 0:12:12.679 --> 0:12:17.320 the best part. Whether it's age appropriate cognitive decline of 0:12:17.360 --> 0:12:19.880 certain memory, not working memory, the one where fight I'm 0:12:19.880 --> 0:12:23.640 fine for, or it's early onset Alzheimer's, that we can identify. 0:12:23.800 --> 0:12:27.400 The interventions are the same. Keep the brain arteries open, 0:12:28.120 --> 0:12:31.040 eat a certain type of food, the mind diet, and 0:12:31.600 --> 0:12:39.800 continue to challenge the brain puzzles, socializing, networking, taking a 0:12:39.800 --> 0:12:43.400 different route home using your left hand. Learning a new language. 0:12:43.400 --> 0:12:44.760 You have to learn the new language. You just have 0:12:44.800 --> 0:12:46.920 to try. You might only get like three words. You're like, hey, 0:12:47.080 --> 0:12:49.679 this language thing is not working. But it's the those 0:12:49.880 --> 0:12:54.280 those three steps are are there is that's the established thing, 0:12:54.840 --> 0:12:57.640 and I think that way that's empowering to the patient, 0:12:58.559 --> 0:13:01.559 to the families. And it's not like pill and medicine dependent, 0:13:01.600 --> 0:13:04.280 because frankly, there ain't good medicine for it. 0:13:04.400 --> 0:13:04.800 Really. 0:13:05.360 --> 0:13:09.160 Yeah, this is not a There are not great treatments 0:13:09.200 --> 0:13:12.400 for Alzheimer's. They're out there, people can look at them. 0:13:12.600 --> 0:13:16.480 They're for early cognitive decline. But when you even if 0:13:16.520 --> 0:13:18.360 you were to take those medicines, you still got to 0:13:18.400 --> 0:13:20.040 do the other things. You got to walk to keep 0:13:20.080 --> 0:13:22.240 your brain arteries open. You got to irrigate the flesh. 0:13:22.480 --> 0:13:24.480 You got to eat a mind die, which is fatty 0:13:24.480 --> 0:13:26.720 fish or if you're vegan or plant based, you know 0:13:26.760 --> 0:13:28.480 they have that. And then you got to like you 0:13:28.600 --> 0:13:32.040 have to do those brain training and challenge your working memory. 0:13:32.480 --> 0:13:35.960 The same thing with somebody with Alzheimer's about to get Alzheimer's, 0:13:36.080 --> 0:13:39.240 worried about Alzheimer's, and you and me, it's the same recipe. 0:13:39.320 --> 0:13:41.360 Let's break down the recipe for people who are listening 0:13:41.480 --> 0:13:43.760 right now so that we can get into the details 0:13:43.760 --> 0:13:44.760 of those three steps. 0:13:45.440 --> 0:13:48.120 Like you know, uh, the brain is flesh. I remember 0:13:48.160 --> 0:13:49.480 the first time I saw it when I was twenty 0:13:49.520 --> 0:13:52.600 six and they opened the skull and I was like 0:13:52.600 --> 0:13:55.520 watching the professors and I was like, what is this 0:13:55.640 --> 0:13:59.839 even possible? And it gets twenty percent of the blood 0:13:59.840 --> 0:14:03.679 from your heart with these four raging arteries that come up, 0:14:04.040 --> 0:14:06.360 and it's like three pounds or five kilograms or whatever 0:14:06.360 --> 0:14:11.160 it is, That three four pound organ gets twenty percent 0:14:11.240 --> 0:14:14.480 of our blood flow. It is an energy hog. And 0:14:14.559 --> 0:14:18.439 you think it's and then it's white opal lesson, it's 0:14:18.440 --> 0:14:21.000 shimmering under the operating room lights. I mean, it's not 0:14:21.080 --> 0:14:23.680 gray matter. Great matters when they when the patients passed 0:14:23.680 --> 0:14:26.040 away and they've for mountain no no, and it's heat 0:14:26.520 --> 0:14:28.680 with every breath that heaves a little bit. It's got 0:14:28.720 --> 0:14:31.200 fluid chambers on it. It's like, it's the way to 0:14:31.200 --> 0:14:34.680 imagine it is like one hundred billion ish jellyfish in 0:14:35.480 --> 0:14:37.560 an aquarium, but there's fluid in there and they're shooting 0:14:37.560 --> 0:14:40.360 electricity and chemicals at it. You mentioned something about when 0:14:40.400 --> 0:14:43.240 I said sleep entry, and you said, yeah, versus falling asleep. 0:14:43.360 --> 0:14:46.520 Language is important for our concepts. That's what I try 0:14:46.520 --> 0:14:48.040 to do. Before I came on today, it was like, 0:14:48.120 --> 0:14:49.800 how do I describe this in a way where it's 0:14:49.800 --> 0:14:52.480 not like lebrain. I'd say the same thing. I'm not 0:14:52.760 --> 0:14:56.200 throwing shade on anybody, but take your imagination away that 0:14:56.280 --> 0:15:01.880 it's one hundred billion jellyfish packed together in clusters, floating 0:15:01.880 --> 0:15:04.680 in an aquarium inside her skull. Our brain doesn't sit 0:15:04.800 --> 0:15:08.720 on the inside of her skull. It's buoyant and it's 0:15:09.160 --> 0:15:12.560 spring electricity, and it's not in left and right directions. 0:15:12.840 --> 0:15:15.760 It's like Aurora borealis, or a school of birds that 0:15:15.840 --> 0:15:18.520 rolls back onto each other. Right, it's a there's an 0:15:18.560 --> 0:15:22.600 electrical flow that's shivering through those through those jellyfish, right, Like, 0:15:22.800 --> 0:15:24.760 that's how you got to imagine it. So when you 0:15:24.800 --> 0:15:26.360 look at it, the first thing you need to know 0:15:26.400 --> 0:15:30.160 is those four arteries that come and feed this garden. Right, 0:15:30.360 --> 0:15:32.840 And the neurons are like roses. You get what you get. 0:15:32.840 --> 0:15:35.280 You're not really growing neurons. It's a mild exception with 0:15:35.360 --> 0:15:37.520 stem cells. And then there's all the supporting cells what 0:15:37.600 --> 0:15:40.600 I call like shrubs, like extracites. Like you want to 0:15:40.680 --> 0:15:44.680 keep that garden irrigated, you sprinkle the lawn, right, You 0:15:44.760 --> 0:15:48.400 got to sprinkle blood to that flesh because that activity 0:15:48.520 --> 0:15:51.680 in those neurons is relying on the glucose coming up, 0:15:52.320 --> 0:15:55.720 and glucose is the fuel to keep those little molecular 0:15:55.880 --> 0:15:59.240 jellyfish alive. So people say, well, what do I do 0:15:59.280 --> 0:16:01.400 to keep my brain shot? Well, keep those arteries open. 0:16:01.440 --> 0:16:03.160 How do you keep those arteries open? You know that 0:16:03.360 --> 0:16:07.480 take the lipiatore walk exercise. That's not just to look good. 0:16:07.920 --> 0:16:11.200 It's to keep the main arteries and all those fine 0:16:11.280 --> 0:16:15.440 branching arteries going into those crevices open because if you 0:16:15.480 --> 0:16:19.200 start losing swaths of brain tissue. You're gonna have issues, 0:16:19.240 --> 0:16:23.240 not always. But that's the first thing. Is heart health 0:16:23.640 --> 0:16:27.160 is also brain health. That's the easiest thing. Okay. Number 0:16:27.160 --> 0:16:30.880 two is what you eat, not today or tomorrow, but 0:16:30.960 --> 0:16:34.160 over a decade. And this is well established. This isn't 0:16:34.200 --> 0:16:39.680 like one study globally the Mediterranean diet, which is mostly plants, 0:16:40.560 --> 0:16:45.880 fatty fish, beans, nuts. Those people, if you just look 0:16:45.880 --> 0:16:48.400 at like thousands and thousands over a decade or two, 0:16:48.760 --> 0:16:51.200 they have lower rates of dementia. And that's the only 0:16:51.240 --> 0:16:54.320 difference that they're having. That's the recommendation we give to people. 0:16:54.560 --> 0:16:57.520 So you say, well, why is that that kind of diet? 0:16:57.560 --> 0:17:01.640 Why does that work? And look, love have a burger, 0:17:01.640 --> 0:17:03.800 I love it. I mean, it's not the indulgences, it's 0:17:03.840 --> 0:17:07.800 that baseline habit with fish. Those neurons, the neurons, if 0:17:07.840 --> 0:17:10.560 you think of it as a jellyfish, all these tentacles 0:17:10.560 --> 0:17:13.159 ten you know, they rough numbers ten thousand, hundred or whatever. 0:17:14.040 --> 0:17:18.640 But the electrical signals that flow between our neurons, they're 0:17:18.680 --> 0:17:23.639 wrapped with something insulation. The insulation lets the electricity fire faster. 0:17:24.080 --> 0:17:27.840 That insulation is literally made of omega three fat. The 0:17:27.880 --> 0:17:30.639 brain is fatty. The fat that the brain uses to 0:17:30.720 --> 0:17:33.840 keep insulated comes from fatty fish and those kinds of things. 0:17:33.880 --> 0:17:36.720 So there's a reason to eat that way. And the 0:17:36.760 --> 0:17:38.760 last thing we've been talking about all you know all 0:17:38.840 --> 0:17:43.320 morning is focus on untentioned, on your next level of 0:17:43.480 --> 0:17:46.000 not somebody else's right, Because if I told you, hey, 0:17:46.040 --> 0:17:48.399 you want bigger biceps, we would say we need it. 0:17:48.440 --> 0:17:52.159 But this is a thinking flesh, This is a feeling flesh. 0:17:52.480 --> 0:17:57.080 This is an interconnected flesh. So vibe, think, read, whatever 0:17:57.119 --> 0:17:59.560 that is for you. But the combination of those three 0:17:59.640 --> 0:18:03.480 things is well established and there is no shortcut. 0:18:03.119 --> 0:18:06.040 Before we dive into the next moment. Let's hear from 0:18:06.040 --> 0:18:10.000 our sponsors. Thanks for taking a moment for that. Now 0:18:10.040 --> 0:18:12.800 back to the discussion. I love the way you've broken 0:18:12.800 --> 0:18:15.159 down the different memories. I had no idea that there 0:18:15.200 --> 0:18:18.240 were so many different words for memory, and I love 0:18:18.320 --> 0:18:21.920 that because it helps us really compartmentalize how we think 0:18:21.960 --> 0:18:24.800 about this really big topic. But when I'm listening to you, 0:18:24.840 --> 0:18:29.000 I'm wondering what are we doing every day that's distracting 0:18:29.119 --> 0:18:31.120 and disrupting our working memory. 0:18:31.359 --> 0:18:32.800 So what I try to do is I try to 0:18:32.800 --> 0:18:34.639 take my patient stories I try to look at the 0:18:34.640 --> 0:18:37.000 neurons in a Petrie dish. I read a lot. I 0:18:37.000 --> 0:18:39.680 read a lot of random things, and I try to 0:18:39.720 --> 0:18:43.400 think about how to answer that. What's the right How 0:18:43.400 --> 0:18:48.359 do you thread the needle between juggling enough to where 0:18:48.960 --> 0:18:52.919 you're holding on to and cultivating your working memory or 0:18:52.960 --> 0:18:57.919 you're just like just numb by this like blitz of 0:18:58.000 --> 0:19:00.959 things coming at you. Yeah, I think it's very individual. 0:19:01.480 --> 0:19:04.760 I would say it's different for children because, as we 0:19:04.840 --> 0:19:08.600 discussed last time, we're learning to move and walk, and 0:19:08.640 --> 0:19:11.200 the brain is learning to have a sense of self. 0:19:11.240 --> 0:19:16.919 There's a psychological cultivation that mirrors our physical cultivation. You 0:19:16.960 --> 0:19:20.920 don't want to flood that mind with too much. I'll 0:19:21.000 --> 0:19:23.240 let others comment on at which age they should be 0:19:23.280 --> 0:19:25.760 on social media or not. But the concept I think 0:19:25.800 --> 0:19:28.960 we can all agree on based on science and this 0:19:29.080 --> 0:19:32.840 conversation is in the developing mind. It doesn't have the 0:19:32.880 --> 0:19:36.880 filter and it doesn't have the maturity of that working memory. 0:19:37.119 --> 0:19:40.840 You don't want a kid. Our raised three sons, they're nineteen, 0:19:40.880 --> 0:19:44.080 twenty and twenty three, so I'm talking from the perspective 0:19:44.119 --> 0:19:47.760 a parent. I always try to see where are they at, 0:19:47.960 --> 0:19:51.399 and then add one more thing. But sometimes when I 0:19:51.520 --> 0:19:54.520 see families with their patients in the waiting room, I 0:19:54.560 --> 0:19:56.480 mean the kids just look down at their phones for 0:19:56.600 --> 0:19:58.680 like one hundred hours. You know. It's like you look 0:19:58.720 --> 0:20:00.919 at their you know, the they've been on there, and 0:20:00.960 --> 0:20:02.280 you ask her how long you've been on there, like 0:20:02.359 --> 0:20:07.159 a lot of them. It's just it feels excessive for 0:20:07.280 --> 0:20:11.240 that age. And then it's also the content at the 0:20:11.359 --> 0:20:15.800 later range of life. You want certain brain training games 0:20:15.960 --> 0:20:21.000 for elderly they have shown like it's FDA proved. That 0:20:21.040 --> 0:20:22.880 means you brought a lot of evidence in it. It's 0:20:22.880 --> 0:20:25.040 not just one study. I'm not throwing shade on anybody. 0:20:25.040 --> 0:20:28.399 But the game is it's a racer game where like 0:20:28.480 --> 0:20:32.120 grandma's like racing a car and there's distractions coming up 0:20:32.440 --> 0:20:36.280 and she has to avoid them. Same thing for NFL quarterbacks. 0:20:36.280 --> 0:20:40.320 I think it was Atlanta. He's a broadcaster, now he's 0:20:40.320 --> 0:20:43.199 a quarterback. That a game where they're looking at something 0:20:43.280 --> 0:20:45.040 but different lights are popping up and they have to 0:20:45.119 --> 0:20:48.280 identify them in their peripheral vision. That speed of processing, 0:20:48.320 --> 0:20:51.720 that working memory is an important skill. The question is 0:20:52.320 --> 0:20:54.479 when are you stunting its development and when are you 0:20:54.480 --> 0:20:57.800 cultivating I think it's age specific. I think it's individual specific. 0:20:57.960 --> 0:21:00.359 I think when we know we're just doing some something 0:21:00.480 --> 0:21:03.760 to shut down versus doing it as training, so that 0:21:03.800 --> 0:21:06.040 portal can be both. It can mess you up, it 0:21:06.119 --> 0:21:08.120 can hold you back, but if you have the right 0:21:08.160 --> 0:21:10.600 digital diet man, it can open up the world for you. 0:21:11.040 --> 0:21:12.520 So I think that's the way I look at it. 0:21:12.640 --> 0:21:15.200 Yeah, I always think about it like an elastic band, 0:21:15.960 --> 0:21:18.720 and it's this idea that an elastic band is useless 0:21:18.920 --> 0:21:21.880 if it's not being stretched, but at the same time, 0:21:21.920 --> 0:21:24.560