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 resorbs 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
neuroprotective 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 if
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 friend’s friend smoke it’s gonna
have more about influence six thing for
your brain a 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 I 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 the Army 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
consolidation 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 the latest research is
saying in terms of we need to Alan see
dementia and such and then the third
reason is because when you dream and
here’s the thing you’re like Jane what
does I 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 the lies how
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 I 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
you know and I’ve had a number of TB 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 it’s 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 ninety percent of kids
sleep with their phones underneath their
pillows I mean who knows the effect that
so 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 it novelty or stimulus and then you
feed it with nutrition right and so
that’s how you build your mental muscles
to finally number 10 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
[Music] you
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 resorbs 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
neuroprotective 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 if
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 friend’s friend smoke it’s gonna
have more about influence six thing for
your brain a 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 I 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 the Army 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
consolidation 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 the latest research is
saying in terms of we need to Alan see
dementia and such and then the third
reason is because when you dream and
here’s the thing you’re like Jane what
does I 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 the lies how
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 I 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
you know and I’ve had a number of TB 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 it’s 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 ninety percent of kids
sleep with their phones underneath their
pillows I mean who knows the effect that
so 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 it novelty or stimulus and then you
feed it with nutrition right and so
that’s how you build your mental muscles
to finally number 10 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
[Music] you
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