[00:00:00] AJ: Welcome to the Influential Personal Brand podcast, AJ Vaden here. And [00:00:05] I am so excited, uh, to get to spend the next hour listening to the [00:00:10] amazing accent of Dr. Elena Vic. And, uh, she is [00:00:15] actually joining us from Australia, which we were just catching up about. I had the [00:00:20] amazing opportunity to live in Australia, uh, right as I was graduating college, and it’s. [00:00:24] A [00:00:25] very near and dear place to my heart. So, uh, regardless of what I’m talking about today, you’re [00:00:30] gonna get to enjoy this amazing accent. Uh, not to mention amazing knowledge, [00:00:35] uh, from Dr. Helena and y’all as I normally do. I kind of give you a couple of [00:00:40] reasons of why this episode is important to stick around for, and I always find that it’s [00:00:45] important you know, what you’re about to get into so that you can commit for the hour. [00:00:48] And if it’s not [00:00:50] for you, I’ll tell you, but there are some episodes that are just for everyone. And [00:00:55] today is one of those episodes because we’re gonna be talking about something that you will [00:01:00] have for the rest of your life and you need to know how to take care of it, how to nurture [00:01:05] it, uh, and how to support it. [00:01:06] And it’s your brain, right? Like we need our brains. [00:01:10] Um, and so we’re gonna be talking a lot about brain health today, because that is her area of [00:01:15] expertise and specialty. So here’s what we’re gonna be talking about and why you should stick around understanding the [00:01:20] impact of brain health on your success. [00:01:22] Okay. And, uh, that doesn’t matter if it’s personal or [00:01:25] professional, but brain health matters for longevity and a healthy longevity. [00:01:30] At that, we’re gonna talk about some importance in, uh, proactive measures that you can take to [00:01:35] prevent cognitive decline. And then also, uh, some practical strategies, which is what [00:01:40] I am most excited about, uh, for enhancing mental performance. [00:01:44] Uh, I [00:01:45] actually selfishly shared with her, I’m gonna talk to her about how to get rid of brain fog, um, [00:01:50] at AKA. Mom brain. So if she can solve that problem for me today, it’s gonna be a [00:01:55] major win. Uh, but that is why you need to stick around for this entire episode, ’cause we’re gonna be covering [00:02:00] all of that and so much more. [00:02:01] But let me formally introduce you to Dr. Helena and [00:02:05] then we’re gonna get to the goods of this interview, which is actually why you’re here. So, [00:02:10] Dr. Vic, uh, you have done so many things. You are a renowned doctor. [00:02:15] Speaker, you’re an award-winning author specializing in brain health, positive aging, and I [00:02:20] love that term, positive aging, but also with a heavy emphasis on dementia [00:02:25] prevention, which is a big part of your story and I’d love to hear more about that. [00:02:28] Uh, but here’s, [00:02:30] here’s one of the things I think is really important is that you’re on a mission to empower people at any [00:02:35] stage of life on how to boost, boost brain function. Right [00:02:40] now, I don’t imagine that you’ve started out. Your professional [00:02:45] career post-college in academia with that? How’d you get into this?[00:02:50] [00:02:50] DR HP: Well, it was rather circuitous route, um, in 2010, so that makes it [00:02:55] 15 years ago, shortly after my mother passed away with lung cancer, I was there with [00:03:00] my father and I happened to open the fridge and find a box of a medication called [00:03:05] tig, which is sometimes prescribed for people with Alzheimer’s disease. [00:03:08] Hmm. I found it in the butter [00:03:10] compartment of the fridge, and I thought. I don’t know anyone with Alzheimer’s disease. So I asked dad, [00:03:15] who’s this medication for? And he said, oh, your mom said it was good for my memory. [00:03:20] Um, so I stick a patch on every day. I don’t think it does much good, but happy [00:03:25] wife, good life. [00:03:27] That was how I first discovered that my [00:03:30] father had been diagnosed with Alzheimer’s disease because I’d been living a thousand miles away [00:03:35] from my parents. So I only flew. To live at home again, to look [00:03:40] after my mother, after her diagnosis. Um, and so I had assumed that dad’s [00:03:45] confusion and depression obviously, and withdrawal, they were all symptoms of grief [00:03:50] because in an older person, grief, depression, [00:03:55] dementia, very similar symptoms, and it’s hard to tease apart. [00:03:58] So I’d assumed it was grief, [00:04:00] but when I tracked down my father’s gp. Doctor, he confirmed the [00:04:05] diagnosis. And here’s the thing, such was the stigma around dementia in my [00:04:10] Serbian family of origin that my parents had not even told [00:04:15] their only child me. Wow. Their devoted daughter who also happened to be a doctor [00:04:20] that her father had Alzheimer’s disease. [00:04:23] And so, and, [00:04:25] and in every, you know, when, when I found out about it, everybody said, oh look, just. Go back to [00:04:30] your life. There’s nothing you can do to help him. Put him in a nursing home and [00:04:35] don’t waste your time because there’s nothing you can do to help. Wow. There’s not like, there is no [00:04:40] cure. And yes, my medical training says the few medications that are [00:04:45] around are not really doing anything. [00:04:47] Um, and there’s nothing you can do. But [00:04:50] I just didn’t accept that because there’s also something else we’re taught on day one of medical school, and that is [00:04:55] half of what you learn. In medical school, we’ll be out of date by the time [00:05:00] you graduate. The problem is you won’t know which half because that’s how, that’s a [00:05:05] scary thought, [00:05:05] AJ: isn’t it? [00:05:05] Isn’t [00:05:06] DR HP: it a scary thought? But it is. It’s actually been, you know, [00:05:10] pushed me to, to keep learning because there are so many things that are just so out of [00:05:15] date that I learned, okay, it was a while ago, but nonetheless. So anyway, I thought, no, not good enough. [00:05:20] So I did a really deep dive, learned every, like, read all the papers I could from. [00:05:24] [00:05:25] All, all corners of the globe about brain health and dementia. And I discovered something [00:05:30] that changed my world, and that is that just because something doesn’t come in a pill [00:05:35] doesn’t mean it isn’t powerful. Mm. Sleep, [00:05:40] stress management, food, exercise, music, art, social [00:05:45] stimulation, time in nature. I could go on and on. [00:05:47] All of these things are medicine for our [00:05:50] mind as well as medicine for our body. Mm. [00:05:52] And [00:05:52] DR HP: so I applied all these things to my father and [00:05:55] I was able to look after him, keep him at home for 10 years. Wow. He passed away peacefully in [00:06:00] his sleep, shortly before Covid and people, you know, when people thought, but how come [00:06:05] he’s not getting worse? [00:06:05] Dementia is supposed to get worse. He’s still recognizes you. He’s still [00:06:10] independent. His memory, he short-term memory was very poor, but mainly he just needed [00:06:15] supervision, whereas people forget how to eat, forget how to talk. Mm-hmm. Uh, can [00:06:20] no longer verbalize, can no longer dress themselves. None of that happened to dad. [00:06:24] And so people [00:06:25] start asking me like, what are you doing? Do you think it’ll help me? [00:06:29] Mm. [00:06:29] DR HP: And I [00:06:30] said, absolutely. Well, there’s certainly, well, all the evidence suggests that at [00:06:35] any age or stage of life, we can and should be boosting our brain. Because [00:06:40] here’s the thing from our. The, the brain changes that can lead [00:06:45] to Alzheimer’s disease start 30 years before we get any [00:06:50] symptoms. [00:06:50] Mm-hmm. [00:06:50] DR HP: So you’re never too young to start boosting your brain and thinking about brain [00:06:55] health, but not only that, then it’s gonna help you be more productive, um, better [00:07:00] thinking, more creative. During your working life and everything you do [00:07:05] now will also go a long way to helping you prevent dementia as you age. [00:07:09] So [00:07:10] I’m on a mission, I love that to, to send this message to everybody. Don’t be [00:07:15] complacent about your brain. Don’t believe any doctor, neurologist, [00:07:20] geriatrician who still say to you, you know, there’s nothing you can do. Get your affairs in order. [00:07:25] When you start to show signs of cognitive decline, because. [00:07:29] You know, I’ve written [00:07:30] two books now on all the things that you can do and, and people, you know, have [00:07:35] written back and just gone, I’ve got my life back, you know, I’ve got my brain back. [00:07:38] AJ: Okay. This is gonna seem like an [00:07:40] overly simplified question, but what is brain [00:07:45] health? Right? And I think that’s like even just asking like, what is brain health? [00:07:49] Because I’m sitting [00:07:50] here going, I read a ton of health books. I’m very into nutrition [00:07:55] and sleep, and. Kind of on a health journey of myself and it’s like, I could not [00:08:00] tell you now. Yes. It’s like, yes, be outside and keep your brain active and keep it, [00:08:05] you know, eat healthy. Sure. But I don’t recall any time I’ve ever [00:08:10] been to my doctor and the history of my 42 years on this [00:08:15] planet, almost 42 of having a conversation. [00:08:18] Let’s talk about your brain [00:08:20] health today, aj. So. What is brain health and just kinda like walk us through [00:08:25] like what are the simplest, most proactive daily things we can do to keep our brains [00:08:30] healthy? [00:08:31] DR HP: Okay. Firstly, your doctor hasn’t talked to you about it because it’s not at the [00:08:35] forefront of their mind. [00:08:36] They’re not really trained to think about it. A lot of [00:08:40] this information is very new. We probably learned more about the brain in the last [00:08:45] two decades. In, you know, this century than we did in all the previous centuries [00:08:50] combined. [00:08:50] Hmm. [00:08:50] DR HP: So it is a new area. Well, it doesn’t feel new to me ’cause I’ve been doing it for a couple of [00:08:55] decades, but still a few decades is still a very new area. [00:08:57] So that’s why your doctor’s not [00:09:00] talking about it. And probably because you looks at you and go, you’re young, you don’t have to worry about it yet, because people [00:09:05] don’t realize how early those changes start taking place. So that’s [00:09:10] why people don’t bring it up. And also, uh, they just don’t wanna know about it because it’s so [00:09:15] scary. [00:09:15] Dementia is more feared than cancer, and in fact, not in your country, [00:09:20] but in my country, dementia is the number one cause of death in Australian women, in [00:09:25] UK women. I think it’s maybe number three in this country, but yeah. [00:09:30] Wow. So, so it, it is a big deal. What does brain health mean? Well, it, it [00:09:35] actually means that everything we do. [00:09:38] Everything we eat, [00:09:40] everything we experience actually leaves an imprint on our brain. And that can be [00:09:45] a positive imprint or a negative imprint. And what I mean by that is [00:09:50] we, you’ve probably heard of the term neuroplasticity. [00:09:53] Mm-hmm. [00:09:53] DR HP: Our brain [00:09:55] changes in response to each different activity performs. [00:10:00] And what that means is we can grow new brain cells. [00:10:04] [00:10:05] We can lose brain cells. You know, you have an alcohol binge and you [00:10:10] know, you’ve, you’ve damaged quite a few brain cells. You know, you go for, [00:10:15] you know, you go for an intense exercise session, you know, a hit, [00:10:20] um, high intensity session. You’ve built a few brain cells so we [00:10:25] can make new brain cells, we can make new connections between brain cells. [00:10:28] You do some really [00:10:30] intense, um, learning. Challenge yourself. Learn something new. You can. [00:10:35] You, you actually make new, new connections between brain cells. We can establish whole new circuits. We [00:10:40] can even change which cells perform, which functions, and this has revolutionized things like stroke [00:10:45] treatment. [00:10:45] Mm-hmm. We used to think if somebody had a stroke and damaged part of their body, if they didn’t [00:10:50] get matter after a few better, after a few months of rehab, they probably never would. [00:10:54] Hmm. [00:10:55] We [00:10:55] DR HP: now know that with a specific intense form of therapy known as CIT, it stands for. [00:11:00] Constraint induced therapy cells from undamaged parts of the brain can be [00:11:05] recruited to take over the loss functions. [00:11:07] Wow. [00:11:07] DR HP: And I’ll give you an example of how they do that. It, it’s [00:11:10] relevant because you can extrapolate this to improve any brain function if you think you’re not [00:11:15] good at it. So basically they’ll get, say this is, say you’ve got, uh, the [00:11:20] left side was undamaged by the stroke, and the right hand is paralyzed. So they’re gonna [00:11:25] strap up the left side and say, you can’t use it. [00:11:28] And they’re gonna put a glass of water, a [00:11:30] few millimeters in front of the fingertips of the damaged hand and say, try and touch the glass. [00:11:35] The person’s gonna go, I can’t. It’s, it’s paralyzed. Well just focus and try, try, try. And, [00:11:40] because it’s so close, they touch the glass and as soon as they’ve touch the glass, they push it a little bit further [00:11:45] away. [00:11:45] They try again. And they practice this for several hours a day. But over the course of a few [00:11:50] months, they will regain the use of that paralyzed limb. And here’s the thing, even if your [00:11:55] stroke was years ago. You can still regain function. Never too late. It doesn’t [00:12:00] seem to ever be too late. [00:12:01] Hmm. [00:12:02] DR HP: Um, and when they scan the person’s brain, what’s [00:12:05] happened is cells have been recruited from other parts of the brain [00:12:10] and grow new nerve fibers. [00:12:12] Fascinating. Isn’t that wonderful? Fascinat. So, so don’t ever [00:12:15] think that you can’t improve something, because in my experience, there’s always [00:12:20] something you can do to make, you know, to, to improve a situation [00:12:25] Now. There is no short answer to what are all the different things we can do to boost our [00:12:30] brain, because I’ve just said to you that everything we do has an impact on our brain. [00:12:34] You know, [00:12:35] you, you wanna, you, you wanna bullet train to dementia, then drink to excess [00:12:40] smoke and vape, um, do no exercise, spend all day [00:12:45] indoors and just do, learn nothing new. Mm. I mean, that is a bullet train to [00:12:50] dementia. So. Let’s flip it around. I mean, in my, in my latest book, I’ve got 80 different ways that you [00:12:55] can boost your brain. [00:12:56] I don’t think we’ll get through all of them today, but, but [00:13:00] it, it’s even hard to tease out which are the most important. But I’m [00:13:05] gonna start with cult, probably one that will, may surprise you. Culture cultivate [00:13:10] good relationships. Mm-hmm. Good relationships aren’t just a feel good thing. And, and I [00:13:15] mean, with family, with friends, with neighbors, with colleagues, clients.[00:13:20] [00:13:20] Everyone you come in contact with, because good [00:13:25] relationships are the number one thing that will [00:13:30] boost one of the number one things that will boost your brain. [00:13:35] But it is the number one thing that will keep you healthy, happy, and live the [00:13:40] longest throughout your life. So why do you [00:13:40] AJ: think that is? [00:13:41] DR HP: Because good relationships [00:13:45] lower production of the hormone cortisol, which is our stress hormone. [00:13:49] Reduce [00:13:50] inflammation, strengthen our immune system, make us feel [00:13:55] safe. Mm-hmm. Release a cocktail of feel good chemicals. All of these things are essential [00:14:00] for good brain function and good body function. You know, you want a strong immune system. You don’t want inflammation. These [00:14:05] are two main drivers of chronic disease. [00:14:07] If good relationships are an antidote to that. [00:14:10] Then they’re gonna go a long way to preventing those diseases. [00:14:12] AJ: Hmm. So I have a question for you [00:14:15] because as you’re talking about that, I can’t get it out of my brain. What you said earlier [00:14:20] about the number one leading cause of death for Australian women, and [00:14:25] you said another country as well, the uk. [00:14:26] The UK is dementia. [00:14:28] DR HP: Mm-hmm. [00:14:29] AJ: Why [00:14:30] is that? I, is that connected to a lack of strong relationships in community? Like [00:14:34] DR HP: what we are [00:14:35] not a hundred percent sure. That is still a big area of research. Several reasons have been [00:14:40] postulated. One is the estrogen hypothesis. [00:14:44] Mm-hmm. [00:14:45] [00:14:45] DR HP: When, when a woman hits menopause, there is a very abrupt drop in estrogen [00:14:50] levels. [00:14:50] Estrogen is a really vital, um, hormone for good brain [00:14:55] health. Yeah, on a lot of reasons. You know, estrogen helps us use [00:15:00] glucose for energy in the brain. Estrogen actually, uh, [00:15:05] helps to keep nerve cells healthy. You know, brain cells healthy, [00:15:10] uh, helps to eliminate toxins. So you suddenly lose that hormone. You [00:15:15] suddenly lose a lot of protective functions in your brain.[00:15:20] [00:15:20] Um, what we’ve found is that women who have. Early, you know, [00:15:25] premature menopause, which means a removal of her uterus or [00:15:30] ovaries significantly increased risk of dementia [00:15:35] unless they get hormone replacement therapy. Interesting. [00:15:40] So it does seem to be there, there may be an estrogen connection. [00:15:45] Um, and a couple, yes. [00:15:49] AJ: Gotta [00:15:50] cut this. I got [00:15:53] cough jobs [00:15:53] AJ: for you. I swallowed the wrong [00:15:55] way. Hold on.[00:16:00] [00:16:02] I was trying not to cough and swallowed and then I made [00:16:05] it worse.[00:16:10] [00:16:13] Okay. I’m gonna pop [00:16:15] this in just to make sure I don’t cough anymore. Okay, hold on. Now I have watery [00:16:20] eyes. [00:16:23] All right. [00:16:25] All right. So I want you to start back up with [00:16:30] when, uh, women start, like early menopause because they [00:16:35] lost an ovary or the uterus. So can we start right there? [00:16:40] [00:16:40] DR HP: Yes. Okay. [00:16:41] AJ: Ready? Go. [00:16:44] DR HP: If a [00:16:45] woman has premature menopause, in other words, she has her uterus removed or [00:16:50] ovaries removed, usually for good reason, not just willy-nilly, um, that significantly [00:16:55] increases her risk of getting dementia because it, it’s an abrupt [00:17:00] cessation of estrogen production. [00:17:02] So there, there really does seem to be an [00:17:05] estrogen connection there. Other things have been postulated. Um, [00:17:10] when a woman sustains a head injury, she doesn’t. Recover as well. As a man, [00:17:15] we are not sure why, possibly because men tend to have stronger neck muscles, so maybe [00:17:20] when she has head injury, there’s more rattling of the brain, more, more damaged [00:17:25] connections. [00:17:25] There could be. In the past, women were less [00:17:30] educated, had less stimulating work, so they didn’t get the same mental stimulation. [00:17:35] That men did. [00:17:36] Interesting. Um, [00:17:37] DR HP: perhaps women are less physically active and, [00:17:40] and, you know, apart from relationships, physical ex, you must move [00:17:45] for your brain. Forget the, you know, I wanna go to the gym to lose weight. [00:17:49] [00:17:50] Who cares? That’s the least important reason to go to the gym. But for brain health, it’s for brain health. And it’s [00:17:55] not, it’s every aspect of physical exercise. Sorry, I’m transitioning very quickly from [00:18:00] relationships to exercise, but, but. You have to move if you wanna maintain your brain [00:18:05] health. [00:18:05] AJ: Like how much movement. [00:18:07] DR HP: Okay. Firstly, I’ll give the three [00:18:10] types. Aerobic exercise, endurance training, strength training, [00:18:15] strong muscles equate to a strong mind and balance [00:18:20] as well. Good balance. So it appear, it [00:18:25] appears that, you know, the 150 minutes per week is probably. [00:18:30] Probably o you know enough, but if you can do a bit more, that’s great. [00:18:34] Doing [00:18:35] high intensity interval training is really good, is better than just low level. But, [00:18:40] but let me just say, I don’t wanna put people off. Any movement is better than no movement, even five minutes a [00:18:45] day. So, for, and, and the reason, okay, people go, but why is exercise so good for the brain? [00:18:50] Yes, we get more blood flowing to the brain. [00:18:53] More oxygen, more nutrients. [00:18:55] But there. You’ve heard of the gut brain connection? Sure. There’s a muscle [00:19:00] brain connection. When we move our muscles, they produce a cocktail of chemicals called myokines. [00:19:05] Scientists have tried to bottle these, but there’s too many of them and they have too many complex functions.[00:19:10] [00:19:10] Myokines circulate in our blood to go to all our organs and keep our organs [00:19:15] healthy in various ways, particularly in relation to the brain. We produce a chemical when [00:19:20] we exercise. Whether it’s weight training or whether it’s, um, sprinting or [00:19:25] jogging or cycling or swimming or dancing, we produce a chemical in the brain called [00:19:30] BDNF. [00:19:30] It stands for brain derived neurotrophic factor, and [00:19:35] this neurotransmitter actually stimulates the growth of new brain cells and new [00:19:40] connections between brain cells. And here in the states, they’ve actually done, um, studies [00:19:45] on school children where if they do. Um, exercise before their [00:19:50] exams, before their harder subjects. [00:19:51] They do better because our brain does perform at its [00:19:55] best in that first hour after we engage in any sort of physical activity. [00:20:00] So, mm. [00:20:01] AJ: So I have a question for you then. [00:20:04] Yeah. [00:20:04] AJ: [00:20:05] Knowing that we have this sitting epidemic Mm. Um, behind [00:20:10] laptops and behind screens and just very sedentary professional [00:20:15] environments for the majority of the days, including in school. [00:20:17] Yes. Right. Specifically our [00:20:20] elementary and middle schools, which is just devastatingly sad. What are [00:20:25] the, the quick things to do if you’re, you know, at a desk all day? [00:20:30] [00:20:30] DR HP: Couple of things we can do, but number one, I I, I wanna just acknowledge that sitting is the new smoking. [00:20:35] Mm-hmm. That people who sit for more than 11 hours a day, and that sounds ridiculous, but I [00:20:40] have colleagues, you know, people with desk jobs that drive an hour to work, sit at their desk nine to 10 hours, that’s drive [00:20:45] an hour back. [00:20:45] That’s 11 hours. That person is at 40% increased risk of early death [00:20:50] from heart disease, stroke, cancer, complications of diabetes, [00:20:55] dementia. So it is a serious issue and it’s dose dependent. The longer you sit, the worse you [00:21:00] are. Why sitting so hazardous? Because whenever we sit, there’s no electrical activity in our [00:21:05] biggest muscles, which are our quads and our glutes, and. [00:21:08] Uh, and we [00:21:10] also produce, and, and that sort of means the fats and the sugars stagnate in our blood. Mm-hmm. But also we [00:21:15] produce the opposite of mykines. We produce cytokines when we just sit. [00:21:20] Cytokines are pro-inflammatory molecules, and it means we’re [00:21:25] in a low level state of inflammation. So that’s not good. [00:21:28] So what can we do? [00:21:30] Couple of things. Number one. Unfortunately, even if you flog yourself at the gym for an hour a [00:21:35] day, you’re not undoing all the damage of prolonged sitting. Some, but not all. [00:21:40] The simplest way is to just break up the sitting time every 20 to 30 minutes. Just [00:21:45] stand up for two minutes. You don’t have to go skipping a rope, but that would be great if you [00:21:50] did running up downstairs. [00:21:51] But just stand up every 20 to 30 minutes and when I’m writing my books. [00:21:55] I have a timer that goes off every half hour. It’s just easier every half hour. [00:21:59] Hmm. [00:21:59] DR HP: And I [00:22:00] have a little standing, just a cheap little standing desk. So quickly move it across and [00:22:05] just type for a little while standing. ’cause I don’t wanna lose my train of thought or whatever. [00:22:09] Sure. But, so [00:22:10] you just interrupt that sitting time and you know, all my lawyer friends break out in a cold [00:22:15] sweat because every six minutes is a billable unit, Uhhuh. And they don’t wanna lose. [00:22:20] Billable units. I said, but it’s not dead time. You can talk on the phone, you can read, you can still type. So just break [00:22:25] it up. [00:22:25] AJ: Okay. So, I mean, I think that’s, I think that’s a huge thing because like even on days like [00:22:30] today I am doing several different interviews back to back to back. And it’s like, [00:22:35] I know that it, like during my quick breaks, it’s like I have to go and stand ’cause I can must, I can literally [00:22:40] feel it. Yes. Like kinda like stagnating. [00:22:42] Yes. So what would you say. Um, [00:22:45] and people are [00:22:45] DR HP: more tired when they sit all day than when they break it up. [00:22:48] AJ: Yeah. And [00:22:49] DR HP: they think, you just [00:22:50] think sitting, prolonged sitting is one cause of brain fog. But go on. I [00:22:53] AJ: interrupted. Oh, and ’cause I [00:22:55] would love to talk more about this brain fog. So I’m curious to see what do you think are some of [00:23:00] the trends in workplace environments? [00:23:02] Um, have you seen anywhere they are [00:23:05] doing more standing desks or like, my big Christmas present this year was a standing desk and [00:23:10] a walking pad. Right. So like yesterday I broke, I have to brag on myself ’cause I [00:23:15] broke my stepping record. I did 30,000 steps yesterday. Wow. Because it’s like for five [00:23:20] hours. [00:23:20] Yes. I’m just like, yes, it’s low speed, it’s low impact, but I’m just like, f calls all [00:23:25] day. Might as well just step it out. Um, but there are so many work [00:23:30] environments where like you could do that. But yet we’re not. Have you [00:23:35] seen any trends in any countries or any companies where like they’re really bringing this in, [00:23:40] not just for the health, the, like the personal health, which is vitally important. [00:23:44] We [00:23:45] gotta own that as individuals, but to hear everything that you’re saying, like, Hey, it boosts creativity, it, it boosts [00:23:50] productivity, like all the quote unquote corporate benefits that this [00:23:55] has. Surely companies are taking notice [00:23:57] DR HP: nowhere near enough. There was a trend. [00:24:00] Uh, maybe a decade maybe. Yeah, maybe. [00:24:03] Five, 10 years ago. Yeah, people started to get [00:24:05] standing desks and have meetings on the move. And meetings are so much more [00:24:10] productive if you’re standing or if you can, you know, have a rooftop, the garden or do it outdoors [00:24:15] or in nature, so much more productive. But sadly, people sort of [00:24:20] start and then it peters out and it hasn’t been kept up nearly enough. [00:24:24] AJ: [00:24:25] Well, I, ’cause you said something is, I know some [00:24:26] DR HP: companies are doing it, [00:24:28] AJ: but not enough. But not [00:24:28] DR HP: enough. [00:24:29] AJ: But you, because [00:24:30] you said something and I brought this up before this started, this quote unquote mom brain, our brain [00:24:35] fog. And what I have noticed, at least for myself, I’d be curious to hear from like an actual [00:24:40] doctor on this. [00:24:40] It’s like. The longer that I’m just sitting doing the same thing, it’s like the foggier my [00:24:45] brain gets. Mm. Like, is that just me? No. Or is that like a real thing [00:24:48] DR HP: that, oh, that’s definitely a [00:24:50] real thing. You need to break up your focus. Um, so [00:24:55] again, if you want to sort of clear your head especially. Okay. [00:25:00] I’m gonna backtrack just a little bit. [00:25:02] A major cause of brain fog for a lot of people is just not getting enough [00:25:05] sleep. [00:25:05] Hmm. [00:25:06] DR HP: Most people need seven to nine hours. Most people are not getting seven to [00:25:10] nine hours. I, I get it that the demands of life are great, but you’re just not gonna be [00:25:15] firing on all cylinders if you don’t get enough sleep. [00:25:17] Sleep is when our brain detoxifies [00:25:20] magic happens. When we sleep in our brain. The spaces between our brain cells actually [00:25:25] expand and what’s known as glymphatic fluid. Flushes out the [00:25:30] toxins. [00:25:30] Mm. [00:25:30] DR HP: And if you are not asleep for long enough, you don’t get rid of the toxins. And those [00:25:35] toxins then build up over time and create more and more brain fog. [00:25:37] AJ: So why aren’t people getting enough sleep? I’m, [00:25:40] I’m one of those few people where I sleep nine hours. [00:25:42] DR HP: Fantastic. But [00:25:44] AJ: my husband [00:25:45] is, has convinced himself that he only needs six hours. And it’s [00:25:50] like, I think you’re wrong. But I’m not a doctor. [00:25:53] DR HP: Okay. 3% of the [00:25:55] population have the short sleep gene and they can get away with less. [00:25:59] Whether Rory [00:26:00] is one of those, I don’t know. Most people overestimate that they have the [00:26:05] short sleep gene, so I’d be wary about that [00:26:07] AJ: because he says he, he’s like, I literally can’t [00:26:10] sleep longer. Okay. And so I guess for me, like, why aren’t people sleeping like. [00:26:15] Because they’ve, they’ve got children and [00:26:18] DR HP: jobs to hold [00:26:20] down and, and there’s definitely the children part for sure. [00:26:23] Yes. Just because they’ve [00:26:25] put just modern living. Mm-hmm. So many demands. Getting children to [00:26:30] school, getting self to work, preparing meals, just getting [00:26:35] everything done. I think people tell themselves that, that. They’ve just got so much on their, they [00:26:39] AJ: [00:26:40] deprioritize sleep to get the rest of life done. Yes. [00:26:41] Basically. [00:26:41] DR HP: Basically it’s deprioritizing sleep, but we have to, I mean, we [00:26:45] make the worst decisions. We eat badly when, when we wake up sleep [00:26:50] deprived. We will have high levels of the, of the hormone cortisol throughout the [00:26:55] day. Cortisol, remember the stress hormone? That means we feel stressed before anything has even happened.[00:27:00] [00:27:00] Mm-hmm. [00:27:02] DR HP: Sleep deprivation, um, [00:27:05] dampens the hormone leptin, which makes us feel full and, and increases [00:27:10] levels of the hormone ghrelin, which makes us hungry. And not only that, we don’t not, we’re not hungry for [00:27:15] Brussels sprouts. We’re hungry for junk food, for sugar, for quick fixes. [00:27:20] You know, we, we are more angry. [00:27:23] We, we snap more just. [00:27:25] All the things I, I, I can just tell you an example of something, um, that happened in Australia, in [00:27:30] Brisbane. Um, there was a big event, a lot of police involved. And, and on the last day, a young police officer [00:27:35] was asked to take a bag of guns back to the police station, and we got, when he got to the police station, [00:27:40] he realized he’d forgotten the guns at the train station.[00:27:45] [00:27:45] And, and there was this major like investigation. How on earth could a [00:27:50] police officer do something so stupid? Simple answer. He was really, he’d been work, he’d [00:27:55] done, I dunno how many days in a row, sleep deprived and it was sleep deprived. Mm-hmm. We do really dumb things when [00:28:00] we’re sleep deprived, so, so I think chronic sleep deprivation, you know, [00:28:05] contributes to brain fog, dehydration, and especially if you’re sleep [00:28:10] deprived, you need to drink more water. [00:28:12] Again, it’s ’cause of a hormonal thing. I’m not gonna, well, the [00:28:14] AJ: [00:28:15] detoxification right. Like the more water you drink, does that help? Just deep talk. That too. But it’s, [00:28:19] DR HP: it’s [00:28:20] also, well just, just dehydration. Your brain needs water. Um, so the longer you’re awake, you just [00:28:25] need more. That’s right. Yes, exactly. Um, and taking [00:28:30] micro breaks, even just, you know, every 40.[00:28:35] [00:28:35] Minutes to an hour. Don’t leave it much long. Don’t leave it more than more than an hour. [00:28:40] Take micro breaks. And what I mean by that is shift your focus from your desk, from your [00:28:45] computer, preferably just to nature. [00:28:48] Mm. [00:28:48] DR HP: Go and find a garden, [00:28:50] a go to garden. If nothing else, just see if you can get a picture of [00:28:55] nature. [00:28:55] Looking at an urban environment isn’t as rejuvenating, but going for a [00:29:00] walk in nature, nature nurtures us. That is another thing that. [00:29:05] It heals our body, heals our brain, be for for many reasons. Number one, you’ve heard of the [00:29:10] microbiome, which is the trillions of bacteria in our gut. There is also an [00:29:15] aero biome, trillions of bacteria in the air, in nature. [00:29:19] [00:29:20] When we inhale them, not just the bacteria, but also [00:29:25] chemicals called phyton sides, which are produced by trees, they strengthen our immune [00:29:30] system. They lower our blood pressure. They lower levels of the hormone [00:29:35] cortisol. Nature will energize us if we are tired. Nature [00:29:40] will calm us down if we are stressed. [00:29:43] A bonus tip for you, if you’re ever in [00:29:45] hospital, ask for a room with a view of nature because hospital patients that [00:29:50] look out onto nature heal more quickly, need fewer painkillers, get [00:29:55] out of hospital sooner. [00:29:56] AJ: Wow. [00:29:57] DR HP: Prison. If you’re ever in prison, ask for a cell with [00:30:00] a view of nature. Let’s hope [00:30:00] AJ: I am. Never in prison. [00:30:01] No, but [00:30:02] DR HP: just, just in case. Prisoners who look [00:30:05] out onto whose cells look out onto nature, they get sick less often. They better behave. They get outta [00:30:10] prison sooner. Phenomenal. [00:30:12] AJ: Okay, so I, I have to stop because it’s like [00:30:15] these are seemingly so simple. Simple that we [00:30:20] ignore them. [00:30:20] DR HP: Yes. Yes. That is the danger of this. [00:30:22] That is the problem with this. It’s like, [00:30:25] yeah, I know I should eat better. I know I should exercise. I know I should get out into nature. By the way, [00:30:30] just to complete that 17 and a half minutes a day, 120 minutes a week, [00:30:35] they’ve done studies in England to find how much you need, how much nature you need to stay [00:30:40] healthy. [00:30:40] So 120 minutes a week, combine it with [00:30:45] exercise, and you’ve killed two birds with one stone. [00:30:47] AJ: Why don’t we do it? Like, I mean, these are [00:30:50] things that’s like, none of this is necessarily revolutionary. We all know it. [00:30:55] Uh, we know that we need to sleep, we know we should eat healthy. We know [00:31:00] we should drink water. [00:31:01] Uh, most of us know we should spend out time outside. Most of us [00:31:05] know we should be moving. We’ve been hearing this for decades now, that sitting [00:31:10] does damage long term and yet we’re not doing [00:31:15] it. [00:31:16] DR HP: Not a strong enough. Why Friedrich Nietzche. He who has [00:31:20] a powerful why can conquer any unknown how? Mm. I think it’s just when people are not sold [00:31:25] enough that this makes enough of a difference and it makes a huge difference. [00:31:28] But I, I think [00:31:30] people don’t realize that it makes that much difference and it’s like, [00:31:35] oh, I just can’t be bothered. It’s, it’s sort of a, a negative perpetuating spiral. If you wake up [00:31:40] tired and sleep deprived, you’re less motivated. You don’t have the energy to exercise. It’s all too, [00:31:45] everything’s too hard. [00:31:45] So it kind of starts with that. Then exercise [00:31:50] actually energizes. If you’re sitting all day, that comp, that makes you even more tired, so you’re even less [00:31:55] motivated. Then, um, you know, you have a sugary breakfast, like another big brain [00:32:00] booster. I’m sorry, quit the Coke and sugary beverages. Every [00:32:05] soft drink is a bullet to our brain. [00:32:07] Unfortunately, fruit juices as well. [00:32:10] Because it’s a massive hit of sugar in a very small amount of time. Even if it’s [00:32:13] AJ: all natural, no sugar [00:32:15] added it correct. It’s still so much concentrated. If you like fruit, [00:32:18] DR HP: eat it. Don’t drink it [00:32:20] because how much, how, how many apples would you, you eat in one sitting? [00:32:25] [00:32:25] AJ: One. [00:32:25] DR HP: One. You can’t, not 20 not, but in a little apple juice, [00:32:30] minimum, three, four apples. That is a big, it’s just too much, too [00:32:35] much sugar. Now why is sugar damaging to the brain? I’ll spare you all the biochemistry. [00:32:40] Suffice to say, um, sugar is sucrose two smaller and it’s [00:32:45] made up of two smaller sugar molecules, fructose and glucose. [00:32:48] The fructose [00:32:50] molecule is the more damaging when it hits your brain, it actually [00:32:55] to break that molecule down. It drains your brain cells of energy. [00:32:59] It [00:32:59] DR HP: does [00:33:00] not, fructose does not give you energy. Glucose does. But too much of it is a bad thing [00:33:05] too. But fructose actually drains brain cells of energy. It impedes [00:33:10] communication between brain cells, fructose messes with genes in two [00:33:15] really important areas of our brain, the hippocampus, our learning and memory warehouse, and our [00:33:20] hypothalamus, which regulates all our hormones. [00:33:22] So you drink that [00:33:25] massive dose of sugar, and it’s like machine gunfire to your brain. And [00:33:30] yeah, you’ll get that initial high for a short amount of time ’cause you get that glucose, but then you [00:33:35] get that massive crash and then you’ve gotta start all over again. [00:33:37] AJ: Because I have a personal question ’cause I have two [00:33:40] little boys who are ages five and seven. [00:33:42] Um, so all things kid related are [00:33:45] just very top of mind for me, 24 7. Knowing everything that you’ve just [00:33:50] said, why do all of these companies then create [00:33:55] all of these things that you’re just talking about and gear them to children? [00:33:59] DR HP: [00:34:00] Profit over people. [00:34:01] AJ: I mean, it’s [00:34:02] DR HP: absurd. It is absurd. Uh, it it [00:34:05] because it’s a trillion dollar industry. [00:34:07] Let me just give you one thing, just just as an [00:34:10] example. If you changed nothing in your life but you decided you’d add one [00:34:15] small can of soft drink, I think, I dunno how many, we have three 30 mils, I dunno what [00:34:20] you’ve got here. Eight ounces. Eight ounces. That’s all. You just added that to your life. [00:34:25] You changed nothing else. [00:34:25] By the end of the year, you would be six and a half to seven kilograms heavier. Just from that [00:34:30] one can of soft drink. You’d have a 22% increased risk of diabetes [00:34:35] and your risk of all chronic diseases will have skyrocketed and you are [00:34:40] eroding your brain function. Now, if you are a young, you see all the [00:34:45] studies they do on soft drinks, where they go, they don’t do any harm. [00:34:48] They do them on young [00:34:50] fit, super athletic men. And they tell them to sip that soft drink [00:34:55] over an hour or two. Nobody sips a soft drink over an hour or two, [00:35:00] and so they can fudge the results. So I’m really, you know, I’m not a [00:35:05] conspiracy theorist. However, money talks, you know, fast [00:35:10] food companies like. Uh, quit all the junk food mm-hmm. [00:35:13] Out there [00:35:15] because our body and brain was not designed to handle all these chemicals. Mm-hmm. [00:35:20] We simply weren’t. What’s my best dietary advice? It doesn’t matter if you are [00:35:25] vegan, vegetarian, omnivore, or carnivore. It doesn’t matter as long as you eat food that’s from [00:35:30] the land, from the sea, from the sky, or from a tree, not from a packet, not from a tin. [00:35:34] If it [00:35:35] comes in the box, I’d throw it in the bin. I listen to your, uh, that’s so good. I listened to your, [00:35:40] or most of your podcasts, but, but, um, co Dr. Cody, Dr. Cody Goldman [00:35:45] Coleman [00:35:45] AJ: mm-hmm. [00:35:45] DR HP: Where you said, oh, I don’t eat sugar. This is, I get this all the time [00:35:50] with my patients. I don’t eat sugar. How did I get diabetes? [00:35:52] When I don’t eat sugar? I do [00:35:55] the same thing. Go through your pantry and do an order. It was frightening. And it’s, it’s, it’s [00:36:00] terrifying. It was frightening. Every, everything from everything savory has sugar in it, from mayonnaise to, I was [00:36:05] shocked. Bread crackers, frozen meals, teriyaki sauce, sweet chili [00:36:10] sauce, salad dressings [00:36:11] AJ: everywhere, everywhere. [00:36:12] Just everything. Sugar and oils. Whereas in everything, [00:36:15] I could not cottage cheese, weave my own eyes. I, it was in everything. [00:36:19] DR HP: It’s in [00:36:20] everything. So, so sugar is in everything and it’s, so, it’s hidden. That’s right. [00:36:25] Today. By the time a child is eight years old, they’ve already consumed [00:36:30] more sugar than the average person had in their entire life a century ago.[00:36:35] [00:36:35] So it’s. Birthdays happen once a year for a reason. So you eat sugar once a [00:36:40] year? [00:36:40] AJ: That’s right. That’s gonna be the new policy at my house. Sugar once a year. I mean, I’m not, [00:36:45] but I mean there’s plenty of natural sugar you can eat. Absolutely. In, [00:36:47] DR HP: in, in your [00:36:48] AJ: fruit. I mean, you get a good, ripe [00:36:50] piece of fruit and it’s like, it is a burst of sugar in your mouth. [00:36:53] Burst of sugar. [00:36:54] DR HP: Especially [00:36:55] if you’ve eliminated all the added sugar, you actually taste it more when I eliminate and that’s what [00:36:59] AJ: it is. Our [00:37:00] taste buds have been so. You know, hammered. Yes. They’ve been so like [00:37:05] tapered down by all this other stuff that we can’t even taste the goodness of real whole food.[00:37:10] [00:37:10] DR HP: And here’s the other problem, people don’t realize just how harmful junk food is and how [00:37:15] harmful soft drinks are there is. They go everything in moderation. No, no, no. We’ve lost touch [00:37:20] with what’s moderation, right? There is some work. Would you eat chew polish in moderation just because it tasted good. [00:37:25] So I put, would you smoke in moderation? [00:37:29] No, you wouldn’t, [00:37:30] because there is no safe level of cigarette consumption that is so good. There is no safe level of soft drink consumption. [00:37:35] I’m sorry. There just isn’t. And there is really no safe level of junk food consumption. That doesn’t [00:37:40] mean you never eat cake or you never had B biscuits, but it just means [00:37:45] it’s a. [00:37:47] Special occasion thing. Mm-hmm. And guess [00:37:50] what? Not every day you will enjoy it more. When I was a child, [00:37:55] Serbian sort of tradition, we had only a particular cake that you would eat, [00:38:00] um, at Christmas and at name day and at Easter. [00:38:05] And boy, I so looked forward to it. Mm-hmm. And boy, I savor it. And [00:38:10] you know, I wouldn’t have my whole piece today, so I’d have some more tomorrow and it would just last longer. [00:38:14] Mm-hmm. [00:38:15] People don’t look forward to any food anymore because it’s every day. They can have [00:38:20] anything anytime, any day. You actually enjoy your food more [00:38:25] when you have it less often, and when you really savor it, um, [00:38:30] we don’t overeat because something tastes too good. We overeat because we’re [00:38:35] not paying attention to what we’re eating and we’re overeating because it’s not really satisfying.[00:38:40] [00:38:41] One way, I, one thing I do with my patients too that go, ah, I just, this. [00:38:45] I could never give up X food. Let’s say it’s Krispy Kreme donuts, but I’m just using that as an [00:38:50] example. I go, okay, next time, please bring in a Krispy Kreme donut and we’re gonna eat it together. [00:38:55] And they go, what? Bring in a Krispy Kreme donut the next visit. [00:38:59] So they do, and I go, [00:39:00] right, you are gonna eat this donut. Like you’ve never, ever, ever eaten it before. [00:39:05] Smell it. Don’t, don’t even eat. Just look at it first. Smell it. Take in the take in [00:39:10] the scent. Just, you know, what sort of flavors are you smelling it? Take a [00:39:15] bite, really try and absorb all the flavors. So eating really [00:39:20] mindfully after three bites, it’s like I’ve had enough [00:39:23] Mm [00:39:24] DR HP: I, [00:39:25] I can’t eat anymore. [00:39:25] It’s too sweet. But you never paid attention until now. [00:39:30] And once you get rid of all the artificial, I say [00:39:35] artificially sweeten. I don’t mean using artificial sweetness, but that too is not good for a different reason. [00:39:40] But once you acclimatize your taste buds to real food. [00:39:45] Cashews and macadamia. Nuts are sweet. [00:39:47] Milk is sweet. [00:39:50] Like, it’s like I don’t often drink raw milk, but occasionally I’ll just have a, [00:39:55] it’s thick and cream, it’s really sweet. And, and, and don’t get me started on, [00:40:00] um, the, the plant-based milks. Nothing wrong with almond milk [00:40:05] except that they add sugar, sunflower oil, artificial colorings, flavoring.[00:40:10] [00:40:11] I had a girlfriend come and stay with me once who only drank soy milk. Nothing wrong with [00:40:15] soy milk. I went to the supermarket. My husband was just over it ’cause I was half an hour [00:40:20] reading all the labels trying to find a soy milk that I could morally buy for her. And not [00:40:25] po feel I was poisoning her. Um, I finally found one and ’cause all I had is soybeans and [00:40:30] water uhhuh. [00:40:31] So I brought, I was so proud of myself. She said, I’ve never tried this [00:40:35] brand before. Tried nearly spat it out. Said, this is the worst soy milk I’ve ever tasted. [00:40:40] I said, that’s because it’s only soybeans and water. Yours probably has sugar, added sugar. [00:40:45] Um, most of them have, what else? Some kind of oils. Anyway, all I’m saying is [00:40:50] we don’t realize how damaging the food is because safety in numbers, if everybody’s [00:40:55] doing it, it should be fine. [00:40:55] It should be fine, but you are too young. But doctors used to [00:41:00] advertise their favorite cigarettes. We get it wrong and we’ve gotta admit [00:41:05] that, you know, when we got it wrong with cigarettes. We’ve got it wrong with soft drinks and [00:41:10] juices and we’ve got it wrong with junk food. It is really harmful. [00:41:13] AJ: You, my [00:41:15] friend, need to be plastered on billboards all across the world saying this because it is the [00:41:20] truth. [00:41:20] And honestly, what we’re not hearing right now is truth. That’s right. Right. We’re hearing [00:41:25] a whole bunch of stuff. Uh, now here in the US you probably don’t follow as much of the [00:41:30] politics. Uh, but it was fascinating just a few weeks ago to hear the [00:41:35] American Heart Association. Mm. On the stand [00:41:40] saying that they disagreed with a lot of the new Make America healthy [00:41:45] again, you know, bans and practices and it was the American Heart Association and [00:41:50] going, well, we just don’t agree and we’re just sitting here going, look, watching this court appeal going, [00:41:55] what do you not agree with? [00:41:56] No, I was gonna say, what do they not agree with? That all of the artificial [00:42:00] foods, uh, have a negative impact on heart Help. [00:42:05] But they, it’s, but they do. They do. They do. And it was just [00:42:10] fascinating to listen to these representatives going, well, there’s just not enough proof for us to make an [00:42:15] official stand. [00:42:15] There is, there is, but at the end of the day, it’s like, who are they funded by? [00:42:20] Who are they funded by? Exactly. And so, uh, I was gonna tell you this quick, uh, thing because, [00:42:25] uh, it’s a, ever since I have. Radically become aware of this in my own [00:42:30] life and throughout all the package things, and read labels like a crazy person takes me two hours to go grocery [00:42:35] shopping every single time. [00:42:36] Yes. Which is why you just stay and we call it perimeter shopping. Yes. So we [00:42:40] never go down the aisles. No. It’s just perimeter shopping. Um, but I give my kids an opportunity [00:42:45] every single time they go to the store with me, and here’s their opportunity. I’ll buy [00:42:50] anything that you want, as long as it has less than four [00:42:55] ingredients and less than four grams of sugar. [00:42:57] DR HP: Wonderful. [00:42:57] AJ: And if you can find it, bring it to [00:43:00] me and I will buy it for you. [00:43:02] DR HP: Great. [00:43:03] AJ: And you know what, they’re always [00:43:05] like, mom, that doesn’t exist. There is nothing. And I’m like, yet there [00:43:10] is, it’s called a banana, an orange, an apple. It’s called broccoli. It’s, [00:43:15] and it’s, it’s been fascinating for my kids because then anytime that we’re out, they’ll just [00:43:20] ask, does this have four grams of sugar? [00:43:22] And so it’s [00:43:22] DR HP: like, it’s so good, [00:43:23] AJ: but it’s, but it. It [00:43:25] is that ’cause [00:43:25] DR HP: because a child shouldn’t be having more than four grams of sugar a day sugar. And it’s like if I has more than four [00:43:29] AJ: [00:43:30] ingredients, sugar, and if I cannot pronounce them, we cannot buy them. Mm. Right. We cannot. Fantastic. [00:43:35] I’ve become my, Rory teases me, he goes, baby, you’re just one step away from full blown hippie right now [00:43:40] because I bought my own almond milk maker. [00:43:42] Wow. Right. The almond cow. Highly [00:43:45] recommended, uh, no affiliate fees, just really like it. And uh, you add almonds and water. [00:43:50] Fantastic. And then. Voila. Overnight, you wake up and you have fresh [00:43:55] almond milk and, but it is one of those things where it’s like, there’s so many tools at our [00:44:00] disposal to make it just as easy. [00:44:01] Like, I’m not saying it’s just as easy of buying a carton from the [00:44:05] store, but kind of it is. I buy a bag, it’s a vomit, I throw [00:44:10] it in, I add the water, I turn it on, and I walk away. But it, it’s a mindset, [00:44:15] it’s a choice. And I’m only so passionate about this because a year ago I woke [00:44:20] up to. All the lies that I had been fed and was believing, which is [00:44:25] I’m healthy. [00:44:26] Mm. And I wasn’t like I was facing [00:44:30] chronic illness with gallstones and my gallbladder disease and I wasn’t healthy and, but I thought I [00:44:35] was. Yes. And that was the problem. And that is the problem. That’s the problem. I thought I was, people [00:44:39] DR HP: aren’t in enough [00:44:40] pain uhhuh that that’s the problem. And, and. People don’t [00:44:45] realize how good they can feel. [00:44:47] People don’t realize just how much more [00:44:50] sharply they could think, how much better they could concentrate. You know, the norm is to [00:44:55] feel tired and run down every day, and so people have forgotten. Just [00:45:00] how healthy it’s been. Normalized it’s possible to be [00:45:02] AJ: sickness has been normalized. Yes it has. Right? [00:45:04] Foggy [00:45:05] brain, mom brain. I remember, um, you know, after children as I kept saying like, [00:45:10] oh man, mom, brain is real. Um, and what it, I didn’t click to me as like, no. What’s [00:45:15] real is sleep deprivation. Yes. Right. That is real. And because of that, I have, [00:45:20] quote unquote mom brain, foggy brain. A couple of things I want to, [00:45:24] DR HP: uh, [00:45:25] address on that. [00:45:25] Number one there. A [00:45:30] mom brain, your the brain changes a bit because now your priority is your children. [00:45:35] So if you would ab observe yourself, your brain is [00:45:40] actually sharper in relation to anything to do with your children. [00:45:43] Mm. [00:45:43] DR HP: Uh, in terms of [00:45:45] hearing Oh, absolutely. Your, your, your hearing is sharper in terms of [00:45:50] recognizing in the distance that your child is crying. [00:45:53] Um, [00:45:55] so there are certain. That’s true. That’s true. I haven’t been a mother, so I don’t know all the details, but I [00:46:00] do know that the brain changes in a positive way in order for you to protect your children. [00:46:05] But what we notice is the ne because [00:46:10] that’s just how we program. We notice more that, that, you know, we are more tired.[00:46:15] [00:46:15] Um, we tend to multitask more. Mm-hmm. Which drains the brain of energy, which increases the [00:46:20] brain fog as well. Mm-hmm. Um, another quick way to brain fog is to multitask all the time. [00:46:25] Now we, there are times when you have to multitask and there are two different types of [00:46:30] multitasking, by the way. There is multitasking where one thing is automatic, [00:46:35] like you can walk and talk that’s multitasking, but you don’t have to go, I have to put one foot in [00:46:40] front of the, that’s right. [00:46:40] Other, so there is type, that type of multitasking is fine, [00:46:45] but it’s when you’ve got highly cerebral mm-hmm. You know, mentally [00:46:50] demanding tasks, the brain is not able to multi. Focus. [00:46:55] Mm, that’s good. The brain is only able to focus on one thing at a time. So if you’re multitasking, [00:47:00] you are very rapidly switching your attention from one thing to the next, to the next. [00:47:04] Mm. And then back to the [00:47:05] first thing. So that means, you know, if you are talking to somebody on the phone, but also reading an [00:47:10] email at the same time, uh, then you are gonna lose. [00:47:15] Information one way or the other. Yeah, you’re gonna pick lose information from that email. You’re not gonna pick up [00:47:20] everything that the person’s saying. [00:47:21] You’re more likely to make mistakes, you’re more likely to feel stressed, and [00:47:25] you’re more likely to feel tired after that conversation. Uh, and they’ve actually done studies where they’ve compared [00:47:30] people and they’ve said, you’ve gotta get these five tasks done. You in this room [00:47:35] multitask you in this room, must only do one thing at a time. [00:47:38] And they time them. And then [00:47:40] they see who makes more mistakes and they just sort of question them afterwards. Now the people who multitask [00:47:45] think Uhhuh that they’ve done better a hundred percent of the time. [00:47:50] The mono taskers, do it faster, do it better, [00:47:55] make fewer mistakes, [00:47:56] AJ: you know? And I love what you said, it’s not multitasking, it’s your brain can’t multi [00:48:00] focus. [00:48:00] That’s [00:48:00] DR HP: right. We can multitask. We can’t multi focus. [00:48:02] AJ: That’s so good. All right, so Dr. [00:48:05] Elena, I could spend. The rest of the day having this conversation with you because this is, [00:48:10] this is the part that fascinates me. And I think it was like the moment that I hit 40, something [00:48:15] clicked in me and it’s like, Hey, are you, are you preparing your body to [00:48:20] live another 40 years? [00:48:21] And it, I don’t know what it was, it clicked in me, why stop at [00:48:24] DR HP: 40, [00:48:24] AJ: [00:48:25] right? Or yeah, another 60, 70 years. And, but there was something that clicked and it, [00:48:30] I have been on this journey of like, no, I, I won’t be able to control all the factors in my life. [00:48:35] I won’t be able to control it. If I get hit by a car this afternoon, I won’t be able to control so many [00:48:40] things. [00:48:40] But what I put in my mouth and what I do for myself are things that I can influence [00:48:45] every single day. Right. I can influence when I go to bed. I can influence keeping my brain active. I [00:48:50] can influence being out in nature. I can influence standing up. Right. And that’s why I thought this was such a [00:48:55] worthwhile conversation to share. [00:48:57] It’s ’cause everything you share today are things that we can do. [00:49:00] Mm. Right. They don’t cost money. Right. These are things that we can do. Um, and so [00:49:05] first of all, I just thought this was amazing and such a a, it was a breath of fresh [00:49:10] air to be reminded, right? We can do things proactively to protect our [00:49:15] minds to, you know, prevent cognitive decline to, to stay healthy.[00:49:20] [00:49:20] And so I wanna encourage everyone, um, this is not. The only thing, [00:49:25] uh, that Dr. Helena talks about, um, she’s got two amazing books. Um, she’s [00:49:30] got all kinds of information on her blog, and so if you go to. Her website, [00:49:35] Dr. Helena Popovic, P-O-P-O-V-I-C [00:49:40] popovic.com. We’ll also put that in the show notes, but dr helena popovic.com, uh, [00:49:45] you can access her blog, you can learn about her books, you can learn about all of her work and her studies and her [00:49:50] research. [00:49:50] Um, not to mention, uh, all of her speaking engagements, uh, all around the world, and [00:49:55] so highly encourage you to go check her out. Learn more about the things that you can [00:50:00] do to stay sharp, uh, and stay healthy. Right. All right. Last top, last two [00:50:05] questions. Yes. Before I release you, what is your morning [00:50:10] routine? [00:50:10] To have a happy, healthy brain. [00:50:13] DR HP: Okay. I wake up, [00:50:15] I. My, the first thing I do is exercise, whether it’s, um, aerobic [00:50:20] exercise or strength training, which we didn’t talk about. So I could just quickly mention that. Um, the stronger [00:50:25] your hand grip strength, the stronger your mind get your hand grip strength tested because it tends to [00:50:30] reflect your overall body strength. [00:50:31] And whenever we, um, work out build [00:50:35] muscles, we are actually building brain. So from our mid thirties onwards, we lose about [00:50:40] 5% of our muscles every decade. That means mid thirties to mid seventies, we [00:50:45] could lose. 20%. One fifth of our muscles. Wow. People go, I don’t care. I don’t wanna be [00:50:50] muscular. It’s not about your muscles, it’s about your brain. [00:50:52] Mm-hmm. And also losing muscle means we want [00:50:55] more frail, more likely to have falls. All of that. And also, sorry, I [00:51:00] just have to get these few things in. Um, maintain good balance. People are having poorer [00:51:05] and poorer balance with with time, because we are less physically active because we spend [00:51:10] so much time sitting because we’re losing muscle mass, we should be able to stand on one leg.[00:51:15] [00:51:15] For 60 seconds with our eyes closed, try it. Okay. Okay. So, so that one, and that’s because [00:51:20] balance, um, is, is uh, coordinated by part of the [00:51:25] brain called the cerebellum, which also regulates our thoughts and emotions. And people who have poor [00:51:30] mental health tend to have poor balance. You improve balance, you improve their mental health. [00:51:33] Fascinating. So that’s a really [00:51:35] fascinating thing. That’s another whole other story. Um, so, so I go to the gym, but [00:51:40] while I’m going to the gym, while I’m driving to the gym. I practice gratitude because one [00:51:45] topic we didn’t cover, which is also really important, is that feeling positive emotions [00:51:50] boosts our brain and our body. [00:51:52] That’s a whole other topic. Why? [00:51:55] Because when we feel a positive emotion that strengthens our immune system. They’ve [00:52:00] actually measured studies that, that they’ve done it on actors where they spend a whole day [00:52:05] working with depressive depressing scripts. [00:52:08] Mm. [00:52:08] DR HP: And then they actually take [00:52:10] blood samples. [00:52:11] They’ve lowered their white cell count, which is part of their immune [00:52:15] system. And when they test the function of their white cells, they’re more sluggish responding [00:52:20] to bacteria and viruses. So back on the other hand, when, [00:52:25] when, when you have actors working with uplifting, happy scripts, their immune system stays [00:52:30] strong, there’s, there’s no change. [00:52:31] So, so I practice and one of the, some, and people go, oh yeah, [00:52:35] and, and your, um, one of your other interviewees, Jason. Only a couple of weeks ago [00:52:40] said, oh, positive thinking doesn’t work. I’m, I’m not suggesting you force yourself to be positive if you are [00:52:45] not find back doors mm-hmm. To, to improving your [00:52:50] mood if you’re feeling flat. [00:52:51] Gratitude is a fabulous one. I start every day with reflecting on what I feel [00:52:55] grateful for. I love that it’s, look. It could be shocking things going on in our lives, [00:53:00] but there’s always something we can be grateful for. I always think about this at an airport when people get [00:53:05] irate, impatient. You know, are you, why do you have to check my language? [00:53:09] And I’m [00:53:10] thinking, the fact that you are at an airport [00:53:15] able to catch a plane, you are part of the privileged few in this, in this world. [00:53:20] Do you know what I mean? Mm-hmm. Not of all the people. If you can catch a plane. [00:53:25] Be grateful that you are in that. Minority of the world’s