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Hello and welcome to another episode of the podcast.
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I'm Gib Gerard here with one of my favorite things we do, which is Transformation Tuesday episodes of the show. That's where we take the audio from our Transformation Tuesday broadcast and we scrub it and we put it here now. If you are interested in Transformation Tuesday, check us out at Facebook.com/slash John Tesh. It is where we hang out once a week to help give you guys information that will move the needle on your life to help get you from the place you are to the place you want to be.
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That's what we do. Join us at Facebook.com/slashjohntesh for this event. We would love to have you. This particular episode, there is a little bit of distortion in the audio, but you know what? I like the content enough that you're going to have to listen to it anyway.
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So, ladies and gentlemen, here without further ado, is me and John Tesh. Hello, everybody. We are going to dementia-proof your brain today. Gosh, I just read talking about this. Go ahead. We are going to focus on the exact kind of things you need to do to be protecting your brain from dementia as we age. That is what we are working on today. We've got some great experts from Dr.
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Daniel Amen. We'll talk a little bit about that to a couple of neurologists on here, and Jim Quick with some actionable things you can do right away to improve your brain and focus and ward off dementia as you age, as we all age. This is super important. Nobody wants to be trapped in a body with a brain that's not working. So we are going to work on that.
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And let me let me just say, stay for the whole thing. You're going to want. You're definitely gonna want to share this with people, and we're gonna have a way for you to take assessments about brain, brain and memory, and all of this. But when when when dementia was like this thing, right? Alzheimer's. It was sort of like off in the distance, whatever. Oh yeah, my grandmother got that when she was 94. When Bruce Willis was diagnosed, that was I was, and we have seen the the the anniversaries of his birthday and stuff like that because they've been very public about it it just scared the hell out of me 100% because because when that happens it's like oh it's like when your neighbor next door gets robbed and you're like oh god I gotta get you know I gotta get alarms you know it's the same thing also because he was notorious I mean, so he tough guy, tough guy, and moonlighting.
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Moonlighting was one of his big come ups, and it was a snappy.
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And those scenes were long, you know. You know, a lot of times television scenes are half a page to a page long. Those scenes were two or three pages long. That's before Aaron Sorkin, so they were long, hard scenes for an actor to do, and he was always up for it. And according to the people that worked on that show, you know, just lightning fast in in getting off book and being able to and being able to do that. So when we see that, to your point, we see that we see what what that that fall and that timeline. It can it could and should scare you into doing the things that we can do to prevent those kinds of mental deterioration.
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is that there's more research now than ever before about whether brain games work, what supplements work, and and I was just reading something that we're we're going to do later on on on Facebook, which is about how cataract surgery can stave off early signs of dementia and also hearing.
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Yes, I've I've seen that too.
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That this idea that as your hearing goes, so does your risk of dementia go up. So making sure that if you are having hearing issues, that you do get that checked out. You do put a hearing aid in. Let me let me help.
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Let me just remind you really quickly as we're going along here that, and Betsy, if you, sorry, Chrissy, if you would somebody, somebody Y names.
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Yeah, Chrissy, Bobby. I think that's it. It's just Johnny.
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Yeah, no. If you would put the a link to tesh.com because I've spruced it up a little bit in there, and you'll you guys will find all the assessments in there. So if you want to check on your hearing, if you want to check on your brain health, if you want to check on your pain and mobility, if you want to check on your your prayer life, all those free assessments are right there@tesh.com. Go Gib.
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And also, since we're doing some bookkeeping, if you are watching us on Facebook right now, please join our Facebook group right here at facebook.com/john Tesh for Transformation Tuesday. It we actually are doing brain health today because I put out a poll in that group, and this is what you guys said you wanted to cover. We also, you can join us on Zoom where there is an active conversation going on, and we also send actionable emails to your inbox every single day. So make sure you sign up for the Intelligence for Life newsletter. One thing you can start doing today that will improve your life according to Intelligence for your life.
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Let's dive in. Let's get into the nitty gritty. First up is Dr. Daniel Amen. He is a he's a he's a neuro neuro scientist, and he is the founder and proprietor of the Amon Clinics, which are all about your brain health. He's had so you probably saw his infomercials on PBS. Or his his features on PBS in the morning. We've interviewed him many times. Yeah, fantastic, fantastic. He's gotten some pushback for some of his methods, but overall board certified, fantastic. Here we go with the foods that we should be eating and how we should be thinking about the foods as they feed our brain.
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People who have a fat based diet, nuts and seeds, green leafy vegetables, healthy fish, healthy oils have 42 percent less risk of getting Alzheimer's disease. People have a simple
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bread, pasta, potatoes, rice, fruit juice, and sugar. The standard American diet have a 400 percent increased risk of getting Alzheimer's disease. A study from the Mayo Clinic.
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Alzheimer's disease. People refer to it often as type three diabetes. And one of the best things you can do for your health is make sure your fasting blood sugar is under 90. And if it tends to run high, you can go. I take metformin for that, or you can get rid of this simple carbohydrates in your diet.
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This is really good. I, I, I am.
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All of this is fantastic, and he's just talking about inflammation, right? But the sugar we got, we have to regulate the sugar levels in our body, and we do. I'm mr. Ice Cream Guy, so I'm bad about this. But the one thing, be careful with because some of his you you alluded to it, I wouldn't get a brain scan right away, right? I would get a couple of different different opinions. He's big on the spec scans, the the brain the brain scans, and it's and it is a it is a business, and so there's some controversy. I don't have an opinion on on what he's doing, but but I I know that there are some people who are who are a little, you know, upset about it being a business.
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But just just get a couple of different opinions before you get a scan. If you're going to go to radiation, yeah, it is. It's a proprietary scan, and that's that's the issue that that people have is that they you can't see inside of it beyond that. But what he's talking about there was diet, and this is something that's really important. High glycemic diets spike your blood sugar. If you have any kind of insulin resistance, what you end up having is a lot of sugar in your blood, and insulin resistance means that the insulin in your bloodstream is no longer able to turn the pumps on to push that sugar into your muscles and into your brain. So your brain is literally starving, and you're going to eat high glycemic foods in order to because it says, oh, I need energy and I need energy fast. And what ends up happening is you don't end up forcing that sugar into your brain, and your brain starves and it begins to deteriorate. So a a diet that is high in healthy fats. So he talks about nuts, seeds, leafy greens, all things that are low glycemic, high in fiber, and healthy fats that will feed your brain without having avocado.
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Great example, without having to force the sugar, without spiking your blood sugar, and dealing with that insulin process. That is one of the number one things you can do in order to feed your brain for long-term brain health, so those whole foods that are high in healthy fats, olive oil, all that stuff, and the and the the method of delivery, leafy greens, which are high in fiber, all kinds of other good stuff, high in vitamins. This is what you need to be eating. If you are worried about this at all, this is why one of our key pillars is replace highly processed food with as much fruits and vegetables as you can possibly eat whenever you want. That is one of our key focuses on this show. We have five things, five habits you can start doing, and that's one of them for this reason.
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Yeah, and there's another another doctor we really respect who wrote the Plant Paradox is Dr. Stephen Gundry, and he just believes that every bit of food on your plate should be a delivery system for olive oil.
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Yep, yeah, yeah. It's like you know, should I should I eat broccoli?
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Yes, you should eat broccoli, but make sure it's it's covered in oil, soaked in in olive oil.
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And I do think because I've seen, you know, there's a lot of stuff going on in my body, and I've been trying to work out harder, harder these days, and one of the one of the real recovery methods now is you know a couple of capsules of omega three fish oil. Yep, and we eat a lot of fish anyway, but yeah.
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So all of that's super important. So think about that.
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Feed your brain. Avoid dementia by having a diet that is high in healthy fats and low glycemic.
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Those are foods that do not spike your blood sugar. Now, one cool thing that we have learned in the last few years-I'd say the last 10 or 15-is that neuroplasticity can continue as you age, which means you can grow new neurons. You can grow.
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You you can teach an old dog new tricks, and in fact, you should teach an old dog new tricks.
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Here is Andrew Huberman talking about neuroplasticity, but also something that a lot of us are missing, and we're gonna on the other side of it, give you guys some tools.
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And this is pay attention to this because this is is really encouragement. Neuroplasticity is like you know you don't whatever wherever situation you are in right now, it could be changed. Go ahead.
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Once you start accomplishing your goal, the rewards. Systems like dopamine start kicking in, but I think if people are interested in modifying their brain for the better, at least some you know top contour understanding of how urgency and focus must converge for that to happen can be useful because I think there's a lot of attention paid to whether or not something feels like flow or whether or not it's the what I call highly desirable states, or whether or not you can eat a plant out of the ground that will magically put your brain into a state of plasticity, and the answer is yes, such plants exist. But what's missing is the focus component. If that work is not done with a particular end goal in mind, you'll get plasticity, but you'll get plasticity in a kind of across the board. It's like learning a little bit of nine languages all at once is not going to make you speak coherently in any one of them.
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So focus is the key. And what kind of focus is he talking about?
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Right. So we're going to dive into some of that stuff. But what what he's talking about that kind of focusing on your attention on your I'm sorry, focusing on your intention when it comes to growing new neurons and making sure that you are are doing this this whole system holistically, meaning you are eating the right foods, you are doing the brain games, you are doing the things that that we talk about, the habits that are that are important for for changing your life, but that you are also focusing on improving your memory, focusing on improving those those your your determination, your ability to to get tasks done, your ability to improve your actual focus, which is why we spent so much time last week talking about gratitude. Gratitude actually helps you focus. It's one of the reasons why we talk. He talks there at the beginning of that piece. He's actually talking about getting small tasks done to create that dopamine cycle, where you are then more intentional about getting stuff done. That's why we say make your bed first thing in the morning because it creates that dopamine cycle. And now you're in a zone where you're able to get stuff done. You're increasing your neuroplasticity because you are focused and intentional. And as you do that more and more with more focused intensity, that neuroplasticity actually builds on itself, and you will be a better memorizer.
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You will be a better task completer. So that idea of focus-that you are-you are spending the time not just idly scrolling Facebook or idly scrolling through doom scrolling through news, but you are reading long form articles, right? That that's the difference. It's not just that you're stimulating your brain, which can actually eventually create neuroplasticity. It's that you're stimulating your brain in a way that you are in control of. And so we have some great tools for you on the back half of this show today for things that it will improve your focus, things that will take that neuroplasticity. So you're eating the right diet, you're getting the right amount of exercise, and you are increasing that neuroplasticity with in the right direction by focusing on memory, on improving your memory, and avoiding memory loss.
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It's good. Oh, so here is Jim Quick with a great thing that you can do while you're doing other stuff that works exactly on this focus principle, which is why I have these two paired. This is Jim Quick, who had a traumatic brain injury, and then spent a lot of time independently studying the brain and coming up with exercises to help him overcome his traumatic brain injury. Here he is with some focused memory exercises that you should, could, and should be doing.
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You can sharpen your memory in just a few minutes a day. So here's a primer you could use every morning to switch on your recall. You could play the name game. Maybe you're brushing your teeth, or you're making your bed, or you're making breakfast.
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Visualize the face of someone that you met recently. Just picture in your mind. Imagine that person, and I want you to say their name out loud. Try to recall a detail about them.
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Maybe it's a facial feature.
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Maybe it's something they were last wearing. This strengthens your ability to associate names with faces, and it's one of the most valuable memory skills that you could build. You could also do an imagination or a visualization drill. You could close your eyes, just imagine you're walking through a room of your home, and go room to room in your mind, and try to see each room with as much detail as possible. So it strengthens your mental imagery, which is really a cornerstone of quicker recall.
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This reminds me of a book that we've both read called Moonwalking with Einstein. Yeah, I highly recommend this book.
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You can even get it in you know the Cliff's Notes version or whatever. But it's it's about a journalist who decided he wanted to try and win the national international memory contest, and so he trained with a bunch of people who knew how to do this, and and his basic technique was a lot of what Jim is talking about. It was creating memory palaces. So if you try to remember a sequence of things you're going to go get at the at the supermarket, or just things you need to remember in a in a speech, you you you take that for. Example: You take that object. Let's say it's a roll of toilet paper, and then you think of the your most memorable home, preferably when you were growing up. And if you think of the home when you were growing up, and you just close your eyes, you can see every room. You can see yourself walking through those rooms, and you can see where the silverware is. You can see where the coffee pot was, you know, and all of that, and so you take each one of these items as you walk through the room. You take in your mind's eye, and you take every one of these items, and you place them on something. Try try to make it something ridiculous, like like there's a there's a hot tub outside your front door, and the toilet paper is is is is floating around in there. That's your first item.
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Then you go on to the next item.
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So, and you place them all through the memory palace, and you can do that. You can you can you can you can do that in any building that you're familiar with, and and and so it's it's the imagery and and and the words that are connected.
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So what that means is you're taxing your brain and you're creating novelty in your brain that you can then associate with recall in the future. That's how that works. But you need to practice it again. This is another reason why prayer and meditation is one of our key habits. Is because settling your mind down, getting control over it, is a part of this whole process. So the next time you're making your family eggs in the morning, or the next time you're brushing your teeth, as as Jim Quick points out, go through this process where you visualize a space and you try to remember sequences of things. Put the new person you just met. I have found that in recent history, I've always been this way, but I just I really hated about myself. I have a pretty good memory overall, and as I get older, I've noticed a couple of things starting to fade. But I've always been terrible at meeting somebody and remembering their name for more than 30 seconds.
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All of us.
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So that is a skill that I and my kids at a new school now, so I'm meeting a lot of new people.
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That is a skill that I am ardently focusing on. I am super focused on on working on being better about remembering the names of the new people that I meet, and this is a technique that we can all use to improve our memory. So next time you're in a room, even if you don't want to remember the names of the people, you would just want to leave. Try to remember the names of the people, and then do this exercise when you are in the in the car on the way home.
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Imagine each person something unique about them, and going over that again and again strengthens your brain. It creates that level of focus and intention that, when you combine that with the neuroplasticity stuff that we've been talking about, actually helps you improve your focus, memory, and then, as a result, stave off dementia and Alzheimer's. Yeah, that's good. And we interrupt this program right now for a message from our sponsor. It's us. We just want to remind you that when you go to test.com, there are are free assessments there that you can take. It's basically a test, and it's like usually it's like you know 1520 questions. So you can you can test how your hearing is doing these days, hearing clarity, also your brain health, also sleep, and what did I say? You know, pain and mobility. You know, all of them. They're all listed right there on the homepage@tesh.com. And what you do is you get you go through the assessment, put put in your email address, and then we send you your score and what experts say. We we use five or six experts in each one of these assessments. What experts say you should do next to to improve what you're what maybe what you're deficient in. And go ahead.
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No, our whole goal with Transformation Tuesday is to get you from the place you are to the place you want to be. Our whole goal is to help you guys improve in key areas of your life that you think. I mean, and the people that have signed up that have been with us on Zoom for you know a couple of years now, the people that are watching on Facebook right now, there is something that you would like to change and improve in your life. And the finding out what your baseline is, where you're at in each of these areas right now, which is why we created these assessments, is the key to unpacking that. You got to know where you are to know how to improve, and and so we want to unlock that for you, and that is available again for free just by going to test.com.
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It's awesome. All right.
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The other thing, another thing that we have talked about frequently, and that is important for us to not overlook, is exercise and its importance in brain health. Now, you want to talk about neuroplasticity. High interval intense, high intensity interval training is proven to improve neuroplasticity. It's not for everybody. It's hard on the body, but it is good. Exercise in general, any exercise is good. Here are two neurologists, the doctors Trizai, husband and wife talking about about exercise and how much is enough.
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Now they don't give you the number at the end, but we're going to talk about at the end how much exercise you really do need.
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A significant exercise regimen.
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Now a lot of times Aisha and I have patients who come to say,"Oh, Doctor Scherzam, I'm fine.
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I do you know gardening and I do I walk the neighborhood. I say that's all the. I hear that all the time. I say that's great, but that's meditation more than exercise. It's movement. It's good, but in order to truly push the brain, you have to do a little more than that. There is a minimum quantity that's been assessed, and that that people have to be involved in to truly reduce the risk of of of the.
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Right, so you can reduce the risk, but you do need to get. So if if you're comfortable going for that walk every day and it's the same walk every time, eventually your body adapts to it, and you're no longer actually improving. It's not bad. Keep going on the walk, but it's not the exercise that improves your neuroplasticity and improves your decreases your risk for dementia. Tell them about how to tell if you are in that zone two cardio, which is the place that you want to be in order to get the kind of exercise that improves your brain. Yeah, zone two cardio is is just a another way of saying if you're if you're brisk walking or you're on the treadmill or in a stairmaster or whatever, if you if you had to talk, you could talk, but it would be uncomfortable. You want to be at that level where you're you're not like that's that's that's that's high intensity training when you when you're you're you're oxygen deficient and you're struggling. Right.
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This is you're cruising along and you know you're exercising, but it's enough that you you really don't want to talk to to anybody. The other thing I'll say as a 74-year-old man is that my wife is so mad at me because I watch all these videos, you know, of Andrew Huberman and all these exercise guys, and they're all 35 years old. So I do whatever they tell me, and so I've I've done a lot of high-intensity interval training, and I've gotten in the last five years I've gotten injured. Yeah, there's another way to do it, and there's all kinds of research now, and and Gib knows this, and he's going to love that I'm that I'm mentioning this, is isometric exercises. So when I go to the gym now, and I like to lift weights, right? But I don't lift weights that are so heavy that I can only get six reps, right? I try like 1520, reps, things like that. But the real key is slow.
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The real key with everything, learning tennis, learning piano, you know, getting your heart rate up. It's slow, so you're you're like this. You count three up and you count five down. You do that with with with with anything you're doing with with with squats, you know, all that, and you can get your heart rate up to the point where you're in zone two.
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Exactly. So you want to find again. I always say that the exercise regimen that works is the exercise regimen that you will do with consistency. That's what matters the most. But if you are saying and you you're saying I gard like the the the reason why I brought those neurologists in is because a lot of people go ah I find my brain is slipping. I'm having a hard time remembering things, but I exercise. I do exercise. I'm gardening every day. I do my neighborhood walk with my friends. Those are not bad things. Those are great things, and they are proven to be habits that are nothing but beneficial for your life in terms of your immune system, your ability to. I mean, you're going to eat better when you garden. Your it is a baseline of exercise that a lot of people aren't getting. But if you would like to exercise for dementia and Alzheimer's prevention, then you need to be exercising in that higher level, that zone two space, so that you are going a little bit farther. If you have access to a treadmill, turn the incline up on the treadmill.
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Maybe you can't handle the the impact on your knees by going faster or jogging. Totally get that. Increase the incline so that the heart rate goes up and you're not comfortable talking anymore. You've got to get to that space.
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The the brain really loves short bursts of of acute stress. You know, not chronic stress, not the kind of stuff where you're worrying all all the time or you're you're oh I don't. You're not. You haven't trained, and you're running a 2526, mile. I just short. How dare you bring those?
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26 miles. Gib, I've run a few of those, but but it really is. Gib always says it's just finding what works for you. I think the gard. I wish I would guard. I think the gardening thing is amazing because what you get is you're going to eat what's in the garden. He just mentioned that, and it's also it's it's tai chi, and it's and it's also it's it's Pilates and and it's it's also yoga, right? Because you're getting all these you're stretching, and so the the the best way to get zone two and to and and to tender garden is in Sardinia. Yeah, you have to run up the hill. Exactly right.
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That's why it's a blue zone.
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Exactly right. So the the idea of getting steps in is good.
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Getting your gardening in is good. But if you want to do this, you've got to push yourself just a little bit harder. You've got to do. You've got to be in Amalfi, and and if you're going to garden, you're going to garden on a cliff on a steep hillside. Or if you don't have access to that, and you need to make sure that you have a walking pad or access to a treadmill where you can walk on a steep slope, or go and do stairs and do it at a pace that's comfortable for you, but that you you can't you can't speak. Okay, and let me let me also say that the stair thing is is great because at in our 70s, people like me, you know, we're we're afraid of of falling, and and we're going to do a pain and mobility thing, you know soon, pain relief. But but the thing to remember is it's usually not the fall, the trip. It's usually how you if you're strong enough to catch yourself, right? And so keeping your lower bodies, and we'll talk about this at another time. Keeping your lower body strong is not only going to raise your heart rate, but it's also going to prevent you from hitting the ground. You might you might fall, start to fall, but you'll be able to save yourself.
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Exactly right, and exactly why exercising past the point of your initial comfort is so important. Do the hard thing.
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Yeah, and stairs are great because you have a banister, so you can hold on to. I mean, don't don't go on the stairs that don't have a guardrail.
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Hold on to the rail, and use that as a way of of adding stability to the process. Okay, and also before Gib continues here, if you have questions, just ask us. Ask us in the comments, or or even even after the broadcast, ask them in the in in the Facebook group, the Transformation Tuesday Facebook group, because we're connected to so many experts, we're going to have the we're going to have a good answer for you.
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Yes, correct. That's what you want to be working on. That's why we created this group is to answer your questions, taking two decades, three decades of working on intelligence for your life, taking the research and the experts that we've that we've interviewed and we've talked to and we've vetted, and bringing them to you to impact your life. Here is another one of those experts again, Jim Quick, with a handful of brain boosting habits. So this is the takeaway. You've been watching this whole thing. You've got you know you know you want to have a diet that's high in healthy fats and low in low in quick and easy carbs. You know that you need to have focused intensity in order to increase your neuroplasticity. You know that you need to exercise. Here are the quick brain boosting habits that you can just take away, put in your pocket, and take with you.
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Want to boost your brain first thing in the morning? Try these things. Number one, hydrate.
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Your brain is about 75% water, so drink a glass as soon as you wake up. You could add electrolytes, add some lemon.
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Number two, movement. Remember, as your body moves, your brain grooves. Exercise, even if it's just some stretching, it could boost your oxygen, your blood flow to your brain, and finally, mental priming. Start with a few minutes of maybe some mindfulness or some gratitude.
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Visualize your success for the day to set a positive mental tone. These three simple habits will supercharge your day.
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And I also want to say you need you need to have a Mike Tyson plan, right? You got to have a Mike Tyson is famous, the boxer who's amazing and crazy. His famous line is, "Everybody's got a plan?
00:27:22.009 --> 00:27:23.509
Everybody got a plan until they get punched in the mouth.
00:27:23.630 --> 00:27:26.059
Everybody's got a plan until they get punched in the mouth.
00:27:26.509 --> 00:28:01.410
What happens to me is that I've got these plans, right? And I just I just got injured again because I was playing volleyball with I'm blaming on her with Gib's daughter, and she's really good at 13 years old, and I pulled a groin muscle. I've never pulled a groin muscle before, but man, is it painful! So I'm like in physical therapy now, and so I actually have a plan when I go to the gym because I've been injured so much my whole life. You know, is is you can't use that injury to quit because that's when people start to descend into hell. You got it if you go to the gym, use the ergometer, whatever that thing, just just for your arms.
00:27:58.839 --> 00:28:18.839
If it's if it's if it's if it's your leg, find a pool and swim, or just do water aerobics or any of that stuff. Have have the next thing. Have what the Navy SEALs call an exit plan. Right nowhere, when something goes wrong, you're going to be able to get out of your situation and get to safety. In this case, you're getting out of the situation, and you're going to keep your heart going and your brain healthy.
00:28:19.739 --> 00:28:23.449
it's not optional.
00:28:19.739 --> 00:28:31.909
Exercising and keeping your heart rate in that zone is not optional if you want to avoid dementia. It's not. So when you are thinking about, oh, do I really want to do this? We want you to do it in a healthy way.
00:28:31.999 --> 00:28:51.578
We want you to do it in a way that doesn't add injury to your life, but adds you know adds quality to your life. But you got to do it. Yeah. You want to stave off dementia. You've got to practice your memory exercises. You've got to exercise in a way that gets you into that. And and and no excuses. If your knees can't handle running, totally get it.
00:28:51.729 --> 00:28:57.848
You need to get into biking. If you can't handle biking because it's too dangerous and you're afraid you're going to hurt yourself, get a stationary bike.
00:28:55.479 --> 00:29:06.659
If you can't handle stationary bike, get a hand bike. Go to a gym. Go and take a water aerobics class at the YMCA.
00:29:01.709 --> 00:29:15.568
There are economic and adaptive options for you, but you have to commit to this idea that you're going to eat low glycemic and that you are going to make sure that you get those exercises in.
00:29:12.989 --> 00:29:15.568
There is no alternative.
00:29:15.569 --> 00:29:38.420
Yeah, and I'm not manifesting this, but understand that something is going to happen to derail you. Oh yeah, yeah, and and it's those of us who don't have a plan who you end up getting out of shape, and then you and then maybe you'll fall, or you'll just you'll you'll start consuming, you'll you'll you'll start you know grabbing the the comfort food things like that. You got to have another plan.
00:29:38.720 --> 00:29:41.259
Yeah, you you got to cycle up, otherwise you will cycle down.
00:29:42.069 --> 00:29:57.970
You you these habits beget other habits, and that was the point Andrew Huberman was making earlier on. Is that the more you accomplish, the easier it is to accomplish more things? So lean into that and and come up with that plan. Create a group of habits that you're doing together, folks. That is all the time that we have today. Thank you guys so much for being here.
00:29:58.000 --> 00:29:59.859
I learned so much. Thank you. I'm glad.
00:29:58.420 --> 00:29:59.859
Yes.
00:30:00.059 --> 00:30:42.039
Transformation Tuesday. This is about getting you from the place you are to the place you want to be. If you would like a baseline knowledge of where you're at with certain areas, go to tesh.com. Check out some of our free assessments. All you got to do is all you got to do is take them. They're there. They're just a tool for you. Check out our Facebook group Transformation Tuesday, where you can help us pick what the topics that we're going to cover are. You can help encourage each other and hold each other accountable to changes that you're trying to make in your life. That is all available to you for free. Just Facebook.com/JohnTish. Click on the Transformation Tuesday link and join us. Or if you want to join us on Zoom and be a part of the community even further, you can do that there as well. Sign up for our newsletter. One actionable thing you can do every single day, based on intelligence for your life, that will help your life improve.
00:30:42.099 --> 00:30:49.690
That is our goal. We want to make you a whole lot better. And thank you guys for being with us. And those of you who are on the Zoom call, you know that we have a cocktail party every day, so it's free cocktail.
00:30:49.690 --> 00:30:54.880
Oh yeah, free cocktails that we email them to you, and we fax you a halibut.
00:30:55.869 --> 00:30:59.619
Wow, that's it for the show today.
00:30:57.609 --> 00:31:10.619
Thank you guys so much for listening. If you like the show, please rate, comment, and subscribe on Apple Podcasts, Spotify, wherever you get your podcasts. It helps us out a lot when you do that. We also try to respond to every mention of the show, every DM about the show.
00:31:10.799 --> 00:31:16.319
You can tell us what you think about it because ultimately, we do the show for you guys. So thank you so much for listening.
00:00:07.709 --> 00:00:10.710
Hello and welcome to another episode of the podcast.
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I'm Gib Gerard here with one of my favorite things we do, which is Transformation Tuesday episodes of the show. That's where we take the audio from our Transformation Tuesday broadcast and we scrub it and we put it here now. If you are interested in Transformation Tuesday, check us out at Facebook.com/slash John Tesh. It is where we hang out once a week to help give you guys information that will move the needle on your life to help get you from the place you are to the place you want to be.
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That's what we do. Join us at Facebook.com/slashjohntesh for this event. We would love to have you. This particular episode, there is a little bit of distortion in the audio, but you know what? I like the content enough that you're going to have to listen to it anyway.
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So, ladies and gentlemen, here without further ado, is me and John Tesh. Hello, everybody. We are going to dementia-proof your brain today. Gosh, I just read talking about this. Go ahead. We are going to focus on the exact kind of things you need to do to be protecting your brain from dementia as we age. That is what we are working on today. We've got some great experts from Dr.
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Daniel Amen. We'll talk a little bit about that to a couple of neurologists on here, and Jim Quick with some actionable things you can do right away to improve your brain and focus and ward off dementia as you age, as we all age. This is super important. Nobody wants to be trapped in a body with a brain that's not working. So we are going to work on that.
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And let me let me just say, stay for the whole thing. You're going to want. You're definitely gonna want to share this with people, and we're gonna have a way for you to take assessments about brain, brain and memory, and all of this. But when when when dementia was like this thing, right? Alzheimer's. It was sort of like off in the distance, whatever. Oh yeah, my grandmother got that when she was 94. When Bruce Willis was diagnosed, that was I was, and we have seen the the the anniversaries of his birthday and stuff like that because they've been very public about it it just scared the hell out of me 100% because because when that happens it's like oh it's like when your neighbor next door gets robbed and you're like oh god I gotta get you know I gotta get alarms you know it's the same thing also because he was notorious I mean, so he tough guy, tough guy, and moonlighting.
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Moonlighting was one of his big come ups, and it was a snappy.
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And those scenes were long, you know. You know, a lot of times television scenes are half a page to a page long. Those scenes were two or three pages long. That's before Aaron Sorkin, so they were long, hard scenes for an actor to do, and he was always up for it. And according to the people that worked on that show, you know, just lightning fast in in getting off book and being able to and being able to do that. So when we see that, to your point, we see that we see what what that that fall and that timeline. It can it could and should scare you into doing the things that we can do to prevent those kinds of mental deterioration.
00:03:04.979 --> 00:03:24.560
is that there's more research now than ever before about whether brain games work, what supplements work, and and I was just reading something that we're we're going to do later on on on Facebook, which is about how cataract surgery can stave off early signs of dementia and also hearing.
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Yes, I've I've seen that too.
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That this idea that as your hearing goes, so does your risk of dementia go up. So making sure that if you are having hearing issues, that you do get that checked out. You do put a hearing aid in. Let me let me help.
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Let me just remind you really quickly as we're going along here that, and Betsy, if you, sorry, Chrissy, if you would somebody, somebody Y names.
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Yeah, Chrissy, Bobby. I think that's it. It's just Johnny.
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Yeah, no. If you would put the a link to tesh.com because I've spruced it up a little bit in there, and you'll you guys will find all the assessments in there. So if you want to check on your hearing, if you want to check on your brain health, if you want to check on your pain and mobility, if you want to check on your your prayer life, all those free assessments are right there@tesh.com. Go Gib.
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And also, since we're doing some bookkeeping, if you are watching us on Facebook right now, please join our Facebook group right here at facebook.com/john Tesh for Transformation Tuesday. It we actually are doing brain health today because I put out a poll in that group, and this is what you guys said you wanted to cover. We also, you can join us on Zoom where there is an active conversation going on, and we also send actionable emails to your inbox every single day. So make sure you sign up for the Intelligence for Life newsletter. One thing you can start doing today that will improve your life according to Intelligence for your life.
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Let's dive in. Let's get into the nitty gritty. First up is Dr. Daniel Amen. He is a he's a he's a neuro neuro scientist, and he is the founder and proprietor of the Amon Clinics, which are all about your brain health. He's had so you probably saw his infomercials on PBS. Or his his features on PBS in the morning. We've interviewed him many times. Yeah, fantastic, fantastic. He's gotten some pushback for some of his methods, but overall board certified, fantastic. Here we go with the foods that we should be eating and how we should be thinking about the foods as they feed our brain.
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People who have a fat based diet, nuts and seeds, green leafy vegetables, healthy fish, healthy oils have 42 percent less risk of getting Alzheimer's disease. People have a simple
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bread, pasta, potatoes, rice, fruit juice, and sugar. The standard American diet have a 400 percent increased risk of getting Alzheimer's disease. A study from the Mayo Clinic.
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Alzheimer's disease. People refer to it often as type three diabetes. And one of the best things you can do for your health is make sure your fasting blood sugar is under 90. And if it tends to run high, you can go. I take metformin for that, or you can get rid of this simple carbohydrates in your diet.
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This is really good. I, I, I am.
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All of this is fantastic, and he's just talking about inflammation, right? But the sugar we got, we have to regulate the sugar levels in our body, and we do. I'm mr. Ice Cream Guy, so I'm bad about this. But the one thing, be careful with because some of his you you alluded to it, I wouldn't get a brain scan right away, right? I would get a couple of different different opinions. He's big on the spec scans, the the brain the brain scans, and it's and it is a it is a business, and so there's some controversy. I don't have an opinion on on what he's doing, but but I I know that there are some people who are who are a little, you know, upset about it being a business.
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But just just get a couple of different opinions before you get a scan. If you're going to go to radiation, yeah, it is. It's a proprietary scan, and that's that's the issue that that people have is that they you can't see inside of it beyond that. But what he's talking about there was diet, and this is something that's really important. High glycemic diets spike your blood sugar. If you have any kind of insulin resistance, what you end up having is a lot of sugar in your blood, and insulin resistance means that the insulin in your bloodstream is no longer able to turn the pumps on to push that sugar into your muscles and into your brain. So your brain is literally starving, and you're going to eat high glycemic foods in order to because it says, oh, I need energy and I need energy fast. And what ends up happening is you don't end up forcing that sugar into your brain, and your brain starves and it begins to deteriorate. So a a diet that is high in healthy fats. So he talks about nuts, seeds, leafy greens, all things that are low glycemic, high in fiber, and healthy fats that will feed your brain without having avocado.
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Great example, without having to force the sugar, without spiking your blood sugar, and dealing with that insulin process. That is one of the number one things you can do in order to feed your brain for long-term brain health, so those whole foods that are high in healthy fats, olive oil, all that stuff, and the and the the method of delivery, leafy greens, which are high in fiber, all kinds of other good stuff, high in vitamins. This is what you need to be eating. If you are worried about this at all, this is why one of our key pillars is replace highly processed food with as much fruits and vegetables as you can possibly eat whenever you want. That is one of our key focuses on this show. We have five things, five habits you can start doing, and that's one of them for this reason.
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Yeah, and there's another another doctor we really respect who wrote the Plant Paradox is Dr. Stephen Gundry, and he just believes that every bit of food on your plate should be a delivery system for olive oil.
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Yep, yeah, yeah. It's like you know, should I should I eat broccoli?
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Yes, you should eat broccoli, but make sure it's it's covered in oil, soaked in in olive oil.
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And I do think because I've seen, you know, there's a lot of stuff going on in my body, and I've been trying to work out harder, harder these days, and one of the one of the real recovery methods now is you know a couple of capsules of omega three fish oil. Yep, and we eat a lot of fish anyway, but yeah.
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So all of that's super important. So think about that.
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Feed your brain. Avoid dementia by having a diet that is high in healthy fats and low glycemic.
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Those are foods that do not spike your blood sugar. Now, one cool thing that we have learned in the last few years-I'd say the last 10 or 15-is that neuroplasticity can continue as you age, which means you can grow new neurons. You can grow.
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You you can teach an old dog new tricks, and in fact, you should teach an old dog new tricks.
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Here is Andrew Huberman talking about neuroplasticity, but also something that a lot of us are missing, and we're gonna on the other side of it, give you guys some tools.
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And this is pay attention to this because this is is really encouragement. Neuroplasticity is like you know you don't whatever wherever situation you are in right now, it could be changed. Go ahead.
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Once you start accomplishing your goal, the rewards. Systems like dopamine start kicking in, but I think if people are interested in modifying their brain for the better, at least some you know top contour understanding of how urgency and focus must converge for that to happen can be useful because I think there's a lot of attention paid to whether or not something feels like flow or whether or not it's the what I call highly desirable states, or whether or not you can eat a plant out of the ground that will magically put your brain into a state of plasticity, and the answer is yes, such plants exist. But what's missing is the focus component. If that work is not done with a particular end goal in mind, you'll get plasticity, but you'll get plasticity in a kind of across the board. It's like learning a little bit of nine languages all at once is not going to make you speak coherently in any one of them.
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So focus is the key. And what kind of focus is he talking about?
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Right. So we're going to dive into some of that stuff. But what what he's talking about that kind of focusing on your attention on your I'm sorry, focusing on your intention when it comes to growing new neurons and making sure that you are are doing this this whole system holistically, meaning you are eating the right foods, you are doing the brain games, you are doing the things that that we talk about, the habits that are that are important for for changing your life, but that you are also focusing on improving your memory, focusing on improving those those your your determination, your ability to to get tasks done, your ability to improve your actual focus, which is why we spent so much time last week talking about gratitude. Gratitude actually helps you focus. It's one of the reasons why we talk. He talks there at the beginning of that piece. He's actually talking about getting small tasks done to create that dopamine cycle, where you are then more intentional about getting stuff done. That's why we say make your bed first thing in the morning because it creates that dopamine cycle. And now you're in a zone where you're able to get stuff done. You're increasing your neuroplasticity because you are focused and intentional. And as you do that more and more with more focused intensity, that neuroplasticity actually builds on itself, and you will be a better memorizer.
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You will be a better task completer. So that idea of focus-that you are-you are spending the time not just idly scrolling Facebook or idly scrolling through doom scrolling through news, but you are reading long form articles, right? That that's the difference. It's not just that you're stimulating your brain, which can actually eventually create neuroplasticity. It's that you're stimulating your brain in a way that you are in control of. And so we have some great tools for you on the back half of this show today for things that it will improve your focus, things that will take that neuroplasticity. So you're eating the right diet, you're getting the right amount of exercise, and you are increasing that neuroplasticity with in the right direction by focusing on memory, on improving your memory, and avoiding memory loss.
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It's good. Oh, so here is Jim Quick with a great thing that you can do while you're doing other stuff that works exactly on this focus principle, which is why I have these two paired. This is Jim Quick, who had a traumatic brain injury, and then spent a lot of time independently studying the brain and coming up with exercises to help him overcome his traumatic brain injury. Here he is with some focused memory exercises that you should, could, and should be doing.
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You can sharpen your memory in just a few minutes a day. So here's a primer you could use every morning to switch on your recall. You could play the name game. Maybe you're brushing your teeth, or you're making your bed, or you're making breakfast.
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Visualize the face of someone that you met recently. Just picture in your mind. Imagine that person, and I want you to say their name out loud. Try to recall a detail about them.
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Maybe it's a facial feature.
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Maybe it's something they were last wearing. This strengthens your ability to associate names with faces, and it's one of the most valuable memory skills that you could build. You could also do an imagination or a visualization drill. You could close your eyes, just imagine you're walking through a room of your home, and go room to room in your mind, and try to see each room with as much detail as possible. So it strengthens your mental imagery, which is really a cornerstone of quicker recall.
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This reminds me of a book that we've both read called Moonwalking with Einstein. Yeah, I highly recommend this book.
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You can even get it in you know the Cliff's Notes version or whatever. But it's it's about a journalist who decided he wanted to try and win the national international memory contest, and so he trained with a bunch of people who knew how to do this, and and his basic technique was a lot of what Jim is talking about. It was creating memory palaces. So if you try to remember a sequence of things you're going to go get at the at the supermarket, or just things you need to remember in a in a speech, you you you take that for. Example: You take that object. Let's say it's a roll of toilet paper, and then you think of the your most memorable home, preferably when you were growing up. And if you think of the home when you were growing up, and you just close your eyes, you can see every room. You can see yourself walking through those rooms, and you can see where the silverware is. You can see where the coffee pot was, you know, and all of that, and so you take each one of these items as you walk through the room. You take in your mind's eye, and you take every one of these items, and you place them on something. Try try to make it something ridiculous, like like there's a there's a hot tub outside your front door, and the toilet paper is is is is floating around in there. That's your first item.
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Then you go on to the next item.
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So, and you place them all through the memory palace, and you can do that. You can you can you can you can do that in any building that you're familiar with, and and and so it's it's the imagery and and and the words that are connected.
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So what that means is you're taxing your brain and you're creating novelty in your brain that you can then associate with recall in the future. That's how that works. But you need to practice it again. This is another reason why prayer and meditation is one of our key habits. Is because settling your mind down, getting control over it, is a part of this whole process. So the next time you're making your family eggs in the morning, or the next time you're brushing your teeth, as as Jim Quick points out, go through this process where you visualize a space and you try to remember sequences of things. Put the new person you just met. I have found that in recent history, I've always been this way, but I just I really hated about myself. I have a pretty good memory overall, and as I get older, I've noticed a couple of things starting to fade. But I've always been terrible at meeting somebody and remembering their name for more than 30 seconds.
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All of us.
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So that is a skill that I and my kids at a new school now, so I'm meeting a lot of new people.
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That is a skill that I am ardently focusing on. I am super focused on on working on being better about remembering the names of the new people that I meet, and this is a technique that we can all use to improve our memory. So next time you're in a room, even if you don't want to remember the names of the people, you would just want to leave. Try to remember the names of the people, and then do this exercise when you are in the in the car on the way home.
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Imagine each person something unique about them, and going over that again and again strengthens your brain. It creates that level of focus and intention that, when you combine that with the neuroplasticity stuff that we've been talking about, actually helps you improve your focus, memory, and then, as a result, stave off dementia and Alzheimer's. Yeah, that's good. And we interrupt this program right now for a message from our sponsor. It's us. We just want to remind you that when you go to test.com, there are are free assessments there that you can take. It's basically a test, and it's like usually it's like you know 1520 questions. So you can you can test how your hearing is doing these days, hearing clarity, also your brain health, also sleep, and what did I say? You know, pain and mobility. You know, all of them. They're all listed right there on the homepage@tesh.com. And what you do is you get you go through the assessment, put put in your email address, and then we send you your score and what experts say. We we use five or six experts in each one of these assessments. What experts say you should do next to to improve what you're what maybe what you're deficient in. And go ahead.
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No, our whole goal with Transformation Tuesday is to get you from the place you are to the place you want to be. Our whole goal is to help you guys improve in key areas of your life that you think. I mean, and the people that have signed up that have been with us on Zoom for you know a couple of years now, the people that are watching on Facebook right now, there is something that you would like to change and improve in your life. And the finding out what your baseline is, where you're at in each of these areas right now, which is why we created these assessments, is the key to unpacking that. You got to know where you are to know how to improve, and and so we want to unlock that for you, and that is available again for free just by going to test.com.
00:18:52.630 --> 00:18:53.769
It's awesome. All right.
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The other thing, another thing that we have talked about frequently, and that is important for us to not overlook, is exercise and its importance in brain health. Now, you want to talk about neuroplasticity. High interval intense, high intensity interval training is proven to improve neuroplasticity. It's not for everybody. It's hard on the body, but it is good. Exercise in general, any exercise is good. Here are two neurologists, the doctors Trizai, husband and wife talking about about exercise and how much is enough.
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Now they don't give you the number at the end, but we're going to talk about at the end how much exercise you really do need.
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A significant exercise regimen.
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Now a lot of times Aisha and I have patients who come to say,"Oh, Doctor Scherzam, I'm fine.
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I do you know gardening and I do I walk the neighborhood. I say that's all the. I hear that all the time. I say that's great, but that's meditation more than exercise. It's movement. It's good, but in order to truly push the brain, you have to do a little more than that. There is a minimum quantity that's been assessed, and that that people have to be involved in to truly reduce the risk of of of the.
00:20:00.930 --> 00:20:53.529
Right, so you can reduce the risk, but you do need to get. So if if you're comfortable going for that walk every day and it's the same walk every time, eventually your body adapts to it, and you're no longer actually improving. It's not bad. Keep going on the walk, but it's not the exercise that improves your neuroplasticity and improves your decreases your risk for dementia. Tell them about how to tell if you are in that zone two cardio, which is the place that you want to be in order to get the kind of exercise that improves your brain. Yeah, zone two cardio is is just a another way of saying if you're if you're brisk walking or you're on the treadmill or in a stairmaster or whatever, if you if you had to talk, you could talk, but it would be uncomfortable. You want to be at that level where you're you're not like that's that's that's that's high intensity training when you when you're you're you're oxygen deficient and you're struggling. Right.
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This is you're cruising along and you know you're exercising, but it's enough that you you really don't want to talk to to anybody. The other thing I'll say as a 74-year-old man is that my wife is so mad at me because I watch all these videos, you know, of Andrew Huberman and all these exercise guys, and they're all 35 years old. So I do whatever they tell me, and so I've I've done a lot of high-intensity interval training, and I've gotten in the last five years I've gotten injured. Yeah, there's another way to do it, and there's all kinds of research now, and and Gib knows this, and he's going to love that I'm that I'm mentioning this, is isometric exercises. So when I go to the gym now, and I like to lift weights, right? But I don't lift weights that are so heavy that I can only get six reps, right? I try like 1520, reps, things like that. But the real key is slow.
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The real key with everything, learning tennis, learning piano, you know, getting your heart rate up. It's slow, so you're you're like this. You count three up and you count five down. You do that with with with with anything you're doing with with with squats, you know, all that, and you can get your heart rate up to the point where you're in zone two.
00:22:02.009 --> 00:23:01.559
Exactly. So you want to find again. I always say that the exercise regimen that works is the exercise regimen that you will do with consistency. That's what matters the most. But if you are saying and you you're saying I gard like the the the reason why I brought those neurologists in is because a lot of people go ah I find my brain is slipping. I'm having a hard time remembering things, but I exercise. I do exercise. I'm gardening every day. I do my neighborhood walk with my friends. Those are not bad things. Those are great things, and they are proven to be habits that are nothing but beneficial for your life in terms of your immune system, your ability to. I mean, you're going to eat better when you garden. Your it is a baseline of exercise that a lot of people aren't getting. But if you would like to exercise for dementia and Alzheimer's prevention, then you need to be exercising in that higher level, that zone two space, so that you are going a little bit farther. If you have access to a treadmill, turn the incline up on the treadmill.
00:22:59.109 --> 00:23:10.259
Maybe you can't handle the the impact on your knees by going faster or jogging. Totally get that. Increase the incline so that the heart rate goes up and you're not comfortable talking anymore. You've got to get to that space.
00:23:10.349 --> 00:23:26.388
The the brain really loves short bursts of of acute stress. You know, not chronic stress, not the kind of stuff where you're worrying all all the time or you're you're oh I don't. You're not. You haven't trained, and you're running a 2526, mile. I just short. How dare you bring those?
00:23:26.509 --> 00:24:03.029
26 miles. Gib, I've run a few of those, but but it really is. Gib always says it's just finding what works for you. I think the gard. I wish I would guard. I think the gardening thing is amazing because what you get is you're going to eat what's in the garden. He just mentioned that, and it's also it's it's tai chi, and it's and it's also it's it's Pilates and and it's it's also yoga, right? Because you're getting all these you're stretching, and so the the the best way to get zone two and to and and to tender garden is in Sardinia. Yeah, you have to run up the hill. Exactly right.
00:24:00.039 --> 00:24:03.029
That's why it's a blue zone.
00:24:03.690 --> 00:24:08.190
Exactly right. So the the idea of getting steps in is good.
00:24:08.730 --> 00:25:08.669
Getting your gardening in is good. But if you want to do this, you've got to push yourself just a little bit harder. You've got to do. You've got to be in Amalfi, and and if you're going to garden, you're going to garden on a cliff on a steep hillside. Or if you don't have access to that, and you need to make sure that you have a walking pad or access to a treadmill where you can walk on a steep slope, or go and do stairs and do it at a pace that's comfortable for you, but that you you can't you can't speak. Okay, and let me let me also say that the stair thing is is great because at in our 70s, people like me, you know, we're we're afraid of of falling, and and we're going to do a pain and mobility thing, you know soon, pain relief. But but the thing to remember is it's usually not the fall, the trip. It's usually how you if you're strong enough to catch yourself, right? And so keeping your lower bodies, and we'll talk about this at another time. Keeping your lower body strong is not only going to raise your heart rate, but it's also going to prevent you from hitting the ground. You might you might fall, start to fall, but you'll be able to save yourself.
00:25:09.059 --> 00:25:16.619
Exactly right, and exactly why exercising past the point of your initial comfort is so important. Do the hard thing.
00:25:16.829 --> 00:25:25.069
Yeah, and stairs are great because you have a banister, so you can hold on to. I mean, don't don't go on the stairs that don't have a guardrail.
00:25:21.829 --> 00:25:44.200
Hold on to the rail, and use that as a way of of adding stability to the process. Okay, and also before Gib continues here, if you have questions, just ask us. Ask us in the comments, or or even even after the broadcast, ask them in the in in the Facebook group, the Transformation Tuesday Facebook group, because we're connected to so many experts, we're going to have the we're going to have a good answer for you.
00:25:44.349 --> 00:26:25.130
Yes, correct. That's what you want to be working on. That's why we created this group is to answer your questions, taking two decades, three decades of working on intelligence for your life, taking the research and the experts that we've that we've interviewed and we've talked to and we've vetted, and bringing them to you to impact your life. Here is another one of those experts again, Jim Quick, with a handful of brain boosting habits. So this is the takeaway. You've been watching this whole thing. You've got you know you know you want to have a diet that's high in healthy fats and low in low in quick and easy carbs. You know that you need to have focused intensity in order to increase your neuroplasticity. You know that you need to exercise. Here are the quick brain boosting habits that you can just take away, put in your pocket, and take with you.
00:26:25.818 --> 00:26:32.298
Want to boost your brain first thing in the morning? Try these things. Number one, hydrate.
00:26:28.429 --> 00:26:39.858
Your brain is about 75% water, so drink a glass as soon as you wake up. You could add electrolytes, add some lemon.
00:26:35.778 --> 00:26:56.169
Number two, movement. Remember, as your body moves, your brain grooves. Exercise, even if it's just some stretching, it could boost your oxygen, your blood flow to your brain, and finally, mental priming. Start with a few minutes of maybe some mindfulness or some gratitude.
00:26:56.318 --> 00:27:05.638
Visualize your success for the day to set a positive mental tone. These three simple habits will supercharge your day.
00:27:07.140 --> 00:27:21.559
And I also want to say you need you need to have a Mike Tyson plan, right? You got to have a Mike Tyson is famous, the boxer who's amazing and crazy. His famous line is, "Everybody's got a plan?
00:27:22.009 --> 00:27:23.509
Everybody got a plan until they get punched in the mouth.
00:27:23.630 --> 00:27:26.059
Everybody's got a plan until they get punched in the mouth.
00:27:26.509 --> 00:28:01.410
What happens to me is that I've got these plans, right? And I just I just got injured again because I was playing volleyball with I'm blaming on her with Gib's daughter, and she's really good at 13 years old, and I pulled a groin muscle. I've never pulled a groin muscle before, but man, is it painful! So I'm like in physical therapy now, and so I actually have a plan when I go to the gym because I've been injured so much my whole life. You know, is is you can't use that injury to quit because that's when people start to descend into hell. You got it if you go to the gym, use the ergometer, whatever that thing, just just for your arms.
00:27:58.839 --> 00:28:18.839
If it's if it's if it's if it's your leg, find a pool and swim, or just do water aerobics or any of that stuff. Have have the next thing. Have what the Navy SEALs call an exit plan. Right nowhere, when something goes wrong, you're going to be able to get out of your situation and get to safety. In this case, you're getting out of the situation, and you're going to keep your heart going and your brain healthy.
00:28:19.739 --> 00:28:23.449
it's not optional.
00:28:19.739 --> 00:28:31.909
Exercising and keeping your heart rate in that zone is not optional if you want to avoid dementia. It's not. So when you are thinking about, oh, do I really want to do this? We want you to do it in a healthy way.
00:28:31.999 --> 00:28:51.578
We want you to do it in a way that doesn't add injury to your life, but adds you know adds quality to your life. But you got to do it. Yeah. You want to stave off dementia. You've got to practice your memory exercises. You've got to exercise in a way that gets you into that. And and and no excuses. If your knees can't handle running, totally get it.
00:28:51.729 --> 00:28:57.848
You need to get into biking. If you can't handle biking because it's too dangerous and you're afraid you're going to hurt yourself, get a stationary bike.
00:28:55.479 --> 00:29:06.659
If you can't handle stationary bike, get a hand bike. Go to a gym. Go and take a water aerobics class at the YMCA.
00:29:01.709 --> 00:29:15.568
There are economic and adaptive options for you, but you have to commit to this idea that you're going to eat low glycemic and that you are going to make sure that you get those exercises in.
00:29:12.989 --> 00:29:15.568
There is no alternative.
00:29:15.569 --> 00:29:38.420
Yeah, and I'm not manifesting this, but understand that something is going to happen to derail you. Oh yeah, yeah, and and it's those of us who don't have a plan who you end up getting out of shape, and then you and then maybe you'll fall, or you'll just you'll you'll start consuming, you'll you'll you'll start you know grabbing the the comfort food things like that. You got to have another plan.
00:29:38.720 --> 00:29:41.259
Yeah, you you got to cycle up, otherwise you will cycle down.
00:29:42.069 --> 00:29:57.970
You you these habits beget other habits, and that was the point Andrew Huberman was making earlier on. Is that the more you accomplish, the easier it is to accomplish more things? So lean into that and and come up with that plan. Create a group of habits that you're doing together, folks. That is all the time that we have today. Thank you guys so much for being here.
00:29:58.000 --> 00:29:59.859
I learned so much. Thank you. I'm glad.
00:29:58.420 --> 00:29:59.859
Yes.
00:30:00.059 --> 00:30:42.039
Transformation Tuesday. This is about getting you from the place you are to the place you want to be. If you would like a baseline knowledge of where you're at with certain areas, go to tesh.com. Check out some of our free assessments. All you got to do is all you got to do is take them. They're there. They're just a tool for you. Check out our Facebook group Transformation Tuesday, where you can help us pick what the topics that we're going to cover are. You can help encourage each other and hold each other accountable to changes that you're trying to make in your life. That is all available to you for free. Just Facebook.com/JohnTish. Click on the Transformation Tuesday link and join us. Or if you want to join us on Zoom and be a part of the community even further, you can do that there as well. Sign up for our newsletter. One actionable thing you can do every single day, based on intelligence for your life, that will help your life improve.
00:30:42.099 --> 00:30:49.690
That is our goal. We want to make you a whole lot better. And thank you guys for being with us. And those of you who are on the Zoom call, you know that we have a cocktail party every day, so it's free cocktail.
00:30:49.690 --> 00:30:54.880
Oh yeah, free cocktails that we email them to you, and we fax you a halibut.
00:30:55.869 --> 00:30:59.619
Wow, that's it for the show today.
00:30:57.609 --> 00:31:10.619
Thank you guys so much for listening. If you like the show, please rate, comment, and subscribe on Apple Podcasts, Spotify, wherever you get your podcasts. It helps us out a lot when you do that. We also try to respond to every mention of the show, every DM about the show.
00:31:10.799 --> 00:31:16.319
You can tell us what you think about it because ultimately, we do the show for you guys. So thank you so much for listening.
