I'm gonna share with you the 10 keys to a lot but I call your quick brain right
these are the 10 things scientifically proven to help you be faster smarter and
better to optimize your brain health and your fitness and now every single thing
I'm going to say nobody's gonna debate right they're gonna
say yes of course but common sense is not common practice so I'm gonna ask
people who are watching this is to rate yourself 0 to 10 how well am i doing
this one area like in terms of how I'm eating or exercising or
something and then you'll notice everyone wants to know what the magic pill is
there's no magic memory pill there's their magic memory processes right if you
everyone wants to know the one silver bullet you have to do all of
these things because that's what falls within the focal point meaning that the
8020 rule the 20% that gives you 80% of the res-orbs results and the rewards so
really fast the 10 keys for unlocking your quick brain number one is good brain
food all right good brain food because you are what you eat
what you eat matters especially to your gray matter there are certain foods that
are really good for your brain and you probably most these foods as your works I
know you're very blueberry yeah all like blueberries is
like I called brain berries and avocados and good fats and and and all of them
so there's 10 of them that I recommend and so they're really they're real
they're really excellent they're very neuron protective and such
including dark chocolate so dark chocolate is uh it's good
what's good for your mood is generally good for your mind but so a good brain
diet is number one so just break your cell phone scale zero to ten how good is
your diet all right number two is killing ants automatic negative
thoughts your self-talk and so what I would recommend people 0 to 10 how does
that feel how well are you doing and not only that but you know maybe going on
it on a little faster cleanse like like we cleanse the food we eat and
things we put in our body but what about the thoughts that we're putting in our
out of these 30 days if you know negative thoughts I mean one day or not
complaining or something like that bland you know because it's just again you
know people people get so addicted to these things like you know
complaining and whatever you're rehearsing you're just you're really rewiring
your brain to get more of that it's not Law of Attraction there's a law of
action that's going on you know that makes it because all behaviors
belief driven and so you're wiring your brains really rehearsing those things
that's why they say that the fearful person dies a thousand times like a coward
dies a thousand times in their mind you know and and non-count like a brave
person dies just once because every time you're rehearsing oh I'm scared of
public speaking you do it over and over again not only do you get the fear of it
every single time because your imagination your mind doesn't know the difference
between something vividly imagine and something that's real
literally if you were if you would have put on a brain sensing device the same
parts our brain that would light up if the dog walked in just you see what parts
your brain lights up and if you imagine that's all walking in
the same exact part - brain will light up so the mind doesn't know the
difference it's the most powerful tool you have your imagination you know our
thoughts our things and improve you know activating our imagination so you
know don't do it to rehearse your fears and the things that
are negative right only have thoughts of things that you want to come and it
really happen so the third thing exercise people really we know number four
brain nutrients Omega threes DHA is the gingko biloba vitamin B
b12 and this is a subject that comes up because you know a lot of people travel
they fast food lifestyles and you know but maybe they're lacking a certain
supplements and what I would say is you know I'm not a nutritionist I'm
not anything that ends on an East but go to a doctor good functional medicine
doctor you have a blood test and I say I say the same thing for diet when people
say what's the best you know to do food sensitivity tests see what your blood
says you know red yellow green you know red stay away from
yellow you know sparingly green and see how you flourish on it afterwards right
and then test it but same thing with nutrient profile you can see what you're
deficient is or if you're low on B vitamins if you're
low on DHA then you're gonna have cognitive issues right so supplement fifth
thing that you want to optimize your brain is positive peer group we know who
you spend time with is who you become because and it's not just a positive
thinking you know affirmation quote literally you have mirror
neurons and your mirror neurons in your nervous system is when you could watch a
sport or watch a movie you could feel what they feel it's what is where you have
empathy for other people we're always imitating people
right and so who you spend time with this who you become because you're
imitating their habits their behaviors their thought patterns and everything so
that's why they say you're the average of the five people you spend the
most time with right if you're around nine broke people you're gonna be the
tenth right like you hear these things all the time but there's a it's not just
your biological networks or your neurological networks analyze your social
networks right because whether or not you
smoke has less to do with your neurological networks and more to do whether or
not your friends friends smoke it's gonna have more of an influence six thing
for your brain clean environment we know a clean environment is good for your
brain at a anecdotal level you know when you clean your desk or you clean your
laptop off you know you have clarity of thought right but I don't just mean that
I mean clean air clean water because there's a lot of pollutants that's
you know that's not good for your cognition right so from
there we at number seven sleep this is a big one for so many people sleep is so
important for your brain for three reasons number ones where you consolidate
short to long-term memory everyone who pulled an
all-nighter back in the university that hurt you because you need that sleep
number two it's where you clean out the plaque that can lead to brain aging
challenges and that that's what aleus research is saying in terms of we need
to see dementia and such and then the third reason is
because when you dream and here's the thing you're like what does it have to do
with anything Jim it's like you don't know how many amazing ideas and invention
literature works of art came in dream states like did you
know like I mentioned Mary Shelley you know here in London Frankenstein came to
her in a dream you know Paul McCartney came up with yesterday in his dream you
know like a chemist came up with a periodic table in his dream Elias Howe
created the sewing machine in this dream right like what are you dreaming about
late at night because when you are working all day and you're learning all day
your brain doesn't shut off at night at night it's more active people don't
realize that you think it's just not happening it's actually more
active and it's coming up with solutions it's integrating stuff in the form of
dreams number eight is brain protection meaning that you know like I I I work
with a lot of athletes high performer athletes concussions
are a big deal yeah right and you know and I've had a number of TBI is you know
traumatic brain injuries but not just that you know I did a whole episode on
electromagnetic fields like people don't realize that the like our
smart devices like you like our brains didn't really have
ought to have like these the all this electricity like right by our brains you
know and I read recently that 90% of kids sleep with their phones underneath
their pillows I mean who knows the effect that's at some federal
voice protect your brain wear a helmet and then finally nine and ten ninth key
to keeping your brain alive is a new learnings right the neurogenesis in neuro
plasticity means neurogenesis you could create new brain cells the day
you die science never thought that neuroplasticity is saying you could create
new connections the way to improve neurogenesis neuroplasticity two things
novelty and nutrition just like when you're an athlete just like training your
body you give a novelty or stimulus and then you feed it with
nutrition right and so that's how you build your mental muscles to finally
number ten stress management stress management meaning people don't realize it
because it's invisible but it's like you don't realize how much
stress you're under until you're on vacation are you getting a massage you don't
realize because it's all there all the times like the fish that they don't see
the water because it's there all the time so what are we doing to cope
film you know meditation relaxation massage yoga whatever it is gets us dressed
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