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    The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen

    Prioritizing social connections and incorporating physical activity into daily routines can have positive effects on brain health and cognitive performance.

    enFebruary 08, 2024

    About this Episode

    As humans we have evolved to move, but why are we getting it wrong so often? David Raichlen is the Professor of Human and Evolutionary Biology at the University of Southern California. His research focuses on the connection between human evolution, physical activity, and health, examining why inactivity leads to so many chronic diseases in the modern world. In this conversation David and Steven discuss topics, such as how modern exercise levels compare to hunter-gatherers, the dangers of sitting, how air pollution is linked to dementia, and the misunderstanding of just how much exercise it takes to get health benefits. 00:00 Intro 01:59 My Work: How Lifestyle & Exercise Affects the Brain 03:07 You Can Change an Ageing Brain 05:22 What Is a Neuron? 05:36 What Is the Hippocampus 07:28 The Link Between Exercise and Brain 09:06 What Happens to Our Brain When We Don't Exercise 12:54 People Aren't Meeting the Guidelines for Good Health 15:25 What Activities Are Good for Our Brain? 17:35 Orienteering Can Train the Brain 18:47 How the Different Types of Exercise Increase Neuroplasticity 22:39 Impact of Exercising in Greener Spaces Than Urban 24:06 Better Cognition Exercising Before a Task 25:41 The Optimal Time of the Day to Exercise 27:46 The Hadzas: Researching Hunter-Gatherer Tribes & the Findings 28:56 What Is the Optimal Exercising Time? 31:59 Cardiovascular Illnesses in Hadza Tribe 35:07 What's the Issue with Sitting? 40:29 The Power of Daily Small Amounts of Exercise 42:17 How to Improve Memory 46:08 Top Factors That Fuel Cognitive Problems 48:38 Link Between Human Connection & Brain Impact 50:54 Pollution Impact on the Brain 53:13 Racquet Sports for Brain Health 54:41 How Much Activity Do I Have to Do? 55:52 Endocannabinoid Receptors and Exercise Rewards 57:24 Mental Health Issues Linked to Lack of Exercise 01:01:45 Brain Foods 01:03:07 Reaching Optimal Living 01:07:50 What Causes Alzheimer's? 01:12:39 Last Guest Question Follow David: Twitter - https://bit.ly/483oZIF Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb My new book! 'The 33 Laws Of Business & Life' is out now - https://smarturl.it/DOACbook Follow me: https://beacons.ai/diaryofaceo Sponsors: Huel: https://g2ul0.app.link/G4RjcdKNKsb ZOE: http://joinzoe.com with an exclusive code CEO10 for 10% off Learn more about your ad choices. Visit podcastchoices.com/adchoices

    🔑 Key Takeaways

    • Regular physical activity can support the growth of new neurons in the brain, particularly in key areas like the Hippocampus, leading to improved memory and potentially preventing cognitive decline and neurodegenerative diseases.
    • Regular physical activity supports brain function by increasing blood flow, promoting the production of essential proteins, and facilitating the growth and integration of new neurons into brain processes.
    • Leading a sedentary lifestyle with limited physical activity negatively impacts our health and cognitive function. Prioritizing and engaging in various forms of exercise is essential for maintaining overall well-being.
    • Incorporating cognitive challenges into exercise routines, such as solving puzzles or navigating using maps, can enhance brain health by improving cognitive abilities and fostering neuroplasticity.
    • Exercising in natural settings, particularly in the morning, can improve overall well-being, boost mood, enhance cognitive performance, and have positive effects on mental and physical health.
    • Even a small amount of exercise, such as taking a few thousand steps per day, can have significant health benefits for both the cardiovascular system and the brain. Focus on getting moving and don't underestimate the power of small steps.
    • Increasing physical activity and reducing sedentary behavior can prevent cardiovascular disease, diabetes, and dementia, improving overall health and well-being in older adults.
    • Breaking up prolonged sitting into shorter periods and adopting postures that require muscle activity, like squatting or kneeling, can help improve health outcomes associated with sitting for long periods of time.
    • Adding just two minutes of brisk walking or stair climbing throughout your day can lower the risk of mortality, cardiovascular disease, and cognitive decline.
    • Lifelong learning, cognitive engagement, physical activity, healthy behaviors, proper sleep, and social connections are all important for building cognitive reserve and promoting healthy aging.
    • Prioritizing social connections and incorporating physical activity into daily routines can have positive effects on brain health and cognitive performance.
    • It's important to engage in physical activities that you enjoy consistently, as they can activate the Endocannabinoid system and make you feel good, improving your overall well-being.
    • Combining physical and cognitive challenges, reducing sitting time, and adopting a plant-based diet can have significant positive impacts on brain health.
    • Incorporating small bouts of physical activity into our daily routine, even if it's just a little bit, can have a significant and positive impact on our overall health and well-being.
    • Cognitive decline and dementia are not inevitable in old age. Addressing depression, maintaining social connections, and engaging in regular physical activity can support cognitive health and benefit individuals and society.
    • By prioritizing physical activity and healthy habits, we can prevent age-related diseases like Alzheimer's, improve our own well-being, save money, and contribute to a stronger and healthier society.

    📝 Podcast Summary

    The Impact of Physical Activity on Brain Health

    Physical activity and exercise can play a crucial role in preventing neurodegenerative diseases and cognitive decline associated with aging. Contrary to the prevailing belief, the brain has the ability to generate new neurons, particularly in key areas like the Hippocampus, which is associated with memory. Numerous studies in animal models have shown that exercise interventions can lead to the birth and survival of new neurons in the brain. The Hippocampus, located in the temporal lobe, plays a significant role in memory, working memory, and spatial navigation. By promoting the growth of new neurons in the Hippocampus, physical activity and exercise have the potential to stave off cognitive decline and potentially prevent the development of diseases like Alzheimer's.

    The Importance of Physical Activity for Our Brain Health

    Physical activity is not only important for our overall health but also for our brain health. Our brains evolved in a context of consistent, high levels of physical activity, and this is the condition that optimizes our brain function. When we exercise, blood flow to the brain increases, bringing necessary nutrients and supporting proper neuron function. Additionally, exercise stimulates the production of proteins called myokines, which interact with neurons and upregulate neurotrophins like BDNF. BDNF acts as a fertilizer for brain cells, promoting the birth of new neurons and helping them survive and integrate into brain processes. While it would be nice if our brains naturally restored and expanded themselves without exercise, our physiology is adapted to frequent physical activity, and the decline in activity over the past few hundred years has not allowed enough time for adaptation. The industrial revolution marked the beginning of this decline in physical activity.

    The Importance of Physical Activity for Overall Health and Cognitive Function

    Our increasingly sedentary lifestyles, characterized by long hours spent sitting and low levels of physical activity, have significant negative impacts on our overall health. The average person today sits for nine to ten hours a day, leading to decreased physical activity levels and a failure to meet recommended health guidelines. Despite constant messaging about the importance of exercise, only 25% of US adults are meeting these guidelines, a statistic that has remained stagnant for two decades. This lack of physical activity not only affects our muscles and cardiovascular health but also has implications for the brain. Just like our muscles, the brain requires external stimuli and engagement to maintain its health and functionality. Different forms of exercise, such as endurance activity and resistance training, have shown benefits for the brain, although more research is needed to determine the optimal types of activity. Ultimately, the key message is that it is crucial to prioritize physical activity in order to maintain overall health and cognitive function.

    Enhancing Brain Health with Combined Physical and Cognitive Activity

    Combining physical activity with cognitive challenges can enhance the effects of exercise on the brain. A study showed that participants in an Orienteering group, which involved solving puzzles while navigating using maps and compasses, performed better on cognitive tests compared to those in a hiking group or control group. This suggests that activities that require both physical and cognitive engagement may provide greater benefits for the brain. It aligns with an evolutionary model where physical activity in an ecologically relevant world involves both cognitive and physical challenges. Animal studies also support this idea, showing that combining challenging exercise with cognitive enrichment enhances neuroplasticity. So, if we want to improve our brain health, it's important to stay physically active and incorporate cognitive challenges into our exercise routines, such as trying new routes or playing games while working out.

    The benefits of exercising outdoors in green spaces for mood and cognitive function.

    Exercising outdoors, especially in green spaces, may provide greater benefits for both mood and cognitive function compared to exercising indoors or in more urban environments. Research suggests that moving in parks, on trails, or in other natural settings can have a positive impact on our overall well-being. It can boost mood and feelings of well-being, and potentially improve neuroplasticity, which is important for brain function. Additionally, exercising in the morning can potentially enhance cognitive performance throughout the day. It activates reward centers in the brain, making us feel good and more confident, leading to improved focus and communication skills. Ultimately, finding the time and motivation to exercise outdoors can have numerous positive effects on our mental and physical health.

    The Power of Small Steps for a Healthier Lifestyle

    Even a small amount of exercise can have significant health benefits. You don't have to be intimidated by the advice out there about how much exercise you need to do. Starting from zero and just taking a few thousand steps per day can provide a big cardiovascular benefit and benefit for your brain. The surprising thing is that getting four or five thousand steps a day can make a difference. If you're already exercising a lot, increasing your activity level further may bring smaller benefits. Looking at the Hadza tribe, who have a hunting and gathering lifestyle, they take around 15 to 20 thousand steps a day, but the public health benefits start at much lower step counts. So, focus on getting moving and don't underestimate the power of small steps towards a healthier lifestyle.

    Physical Inactivity in Older US Adults and its Impact on Health

    Older adults in the US are engaging in significantly less physical activity compared to other groups, such as the Hadza tribe. While older adults in the US only engage in about 2 to 4 minutes per day of physical activity, the Hadza tribe spends around 60 to 80 minutes per day on activities that raise their heart rate. This lack of physical activity in the US contributes to the high rates of cardiovascular disease, diabetes, and dementia. However, studies show that these diseases are not inevitable and can be prevented through lifestyle changes, such as increased physical activity and reduced sitting time. Implementing these behavioral changes can have a significant impact on overall health and well-being.

    The Benefits of Active Sitting

    Sitting for long periods of time is associated with negative health outcomes, including cardiovascular disease. The Hadza tribe, who rest and sit for as long as we do, showed that sitting in postures that require muscle activity, like squatting or kneeling, may be more beneficial than sitting in chairs. Chairs, a fairly new invention, have become ingrained in our lives and design our world. While it may be challenging to completely eliminate sitting, breaking up prolonged sitting into smaller periods is recommended. One practical tip is to drink more water to prompt more frequent breaks from sitting. Overall, avoiding prolonged sitting is key for maintaining good health.

    Incorporating Short Bursts of Activity for Better Health and Brain Function

    Incorporating short bursts of vigorous activity into your day can have significant health benefits. Research shows that even just two minutes of brisk walking or climbing stairs can lower the risk of mortality and cardiovascular disease. Breaking up long periods of sitting with short bouts of activity has also been shown to have positive effects on insulin levels, triglyceride levels, and cardiovascular disease biomarkers. When it comes to improving brain function, a combination of aerobic exercise and cognitive challenges through spatial navigation may be most effective. Additionally, while not all brain training games have strong scientific backing, there is some evidence to suggest that certain games can improve aspects of cognition. Overall, engaging in lifelong learning and challenging yourself mentally can help stave off cognitive decline and promote brain health.

    Building cognitive reserve and maintaining a healthy brain

    Lifelong learning and cognitive engagement are associated with better cognitive reserve. Building up reserve over the course of one's lifespan can help mitigate the impact of age-related decline on daily life. This reserve can be built through physical activity, cognitive engagement, and avoiding negative health behaviors like excessive alcohol use and smoking. Additionally, sleep plays a crucial role in cognitive decline, as it is a time when the brain clears plaques associated with neurodegenerative diseases. However, both excessive and insufficient sleep can increase the risk, with the optimal range being seven to nine hours a night. Social connections also play a significant role in maintaining a healthy brain, but the quality of the relationships is crucial. The epidemic of loneliness is a concerning issue, as social connections are vital for healthy aging.

    The link between social connections, physical activity, and brain health

    Social connections and physical activity play crucial roles in brain health and cognitive performance. Research shows that strong social connections, characterized by higher quality and trust, are associated with better brain outcomes. Our evolutionary history emphasizes the importance of social connections for survival, making them inextricably linked to our health. Additionally, air pollution has negative impacts on brain aging and diminishes the benefits of physical activity on the brain. Even moderate levels of pollution can affect cognitive benefits. Engaging in activities like racquet sports, which involve both physical activity and strategic thinking, can potentially enhance specific areas of the brain. Prioritizing social connections and incorporating physical activity into daily routines can have positive effects on brain health.

    Find what you love, stick with it, and enjoy the positive effects of exercise on your well-being.

    It's important to find physical activities that you enjoy and that make you excited to get moving. Don't worry about what's considered the "best" exercise. Whether it's playing tennis or taking walks with your dog, the key is to find something that you'll keep doing consistently. Additionally, exercise can activate the Endocannabinoid system in our bodies, which is similar to the effects of marijuana. This explains why exercise can make us feel good and provides a physiological explanation for why some people may experience depressive symptoms when they don't exercise. It's important to give yourself time to build up fitness and experience the rewarding benefits of exercise. So, find what you love, stick with it, and enjoy the positive effects it has on your overall well-being.

    Enhancing brain health through physical activity, reducing sitting time, and adopting a plant-based diet.

    Combining cognitive challenges with physical activity is an exciting area of research that is still in its early stages. The goal is to uncover how exercise can boost the brain benefits even further. Additionally, sitting for long periods of time is associated with an increased risk of dementia, but finding interventions to reduce sitting time can have a significant impact on brain health. Changing behaviors related to sitting may be easier than getting people to exercise, and simple reminders or tracking time spent sitting can be effective motivators. When it comes to nutrition, a plant-based diet with fewer processed foods, less meat, and less sugar is linked to better brain outcomes. Overall, the misconception that exercising requires a significant amount of time is a barrier that needs to be addressed.

    The Power of Small Steps: How Minimal Physical Activity Can Transform Our Health.

    Even minimal amounts of physical activity can provide significant benefits. Sometimes we feel discouraged because we believe we need to achieve lofty exercise goals, like hitting 12,000 steps a day. However, research shows that simply moving our bodies a little bit every day can have a profound impact on our health. It's important to reframe our mindset and start with small, achievable steps, like walking for our lunch or increasing our step count by 1,000. These seemingly inconsequential actions can actually be life-changing and lay the foundation for a healthier future. Remember, starting slowly and gradually increasing our activity level will yield the greatest rewards. So, even on our busiest days, finding ways to incorporate brief bouts of exercise, like running up the stairs or doing quick push-ups, can still benefit us. Ultimately, the key is to embrace the simplicity of exercise and prioritize our well-being.

    Maintaining Cognitive Health in Older Adults

    Cognitive decline and dementia are not inevitable parts of aging. While some cognitive changes are normal with age, they should not greatly impact daily life. Dementia, on the other hand, is a significant decline in cognitive abilities that makes it hard to continue doing the things you want to do. Grief and untreated depression can also lead to cognitive changes that may mimic dementia symptoms. Therefore, it is important to address and treat depression, as well as maintain social connections, to support cognitive health in older adults. Additionally, engaging in regular physical activity by sitting less and moving more can not only benefit individuals but also have a positive impact on society, including the economy.

    Taking small steps for a healthier and happier future

    Implementing small steps towards increasing physical activity and reducing sedentary behavior can have a profound effect on individuals, their families, and society as a whole. Although it may be challenging to motivate people to make these changes, it is crucial to focus on prevention and delay of age-related diseases such as Alzheimer's. While there may not be a cure or highly effective drugs for these diseases, the power of prevention lies in our hands. By prioritizing physical activity and healthy habits, not only can we improve our own happiness and overall health, but also save money and strengthen our aging society. This knowledge empowers us to take control of our cognitive outcomes and contribute to our own well-being and that of our loved ones.

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    Tim Dillon (Comedian): "The Boomers Are A Selfish Generation!". "Gen Z Has Exposed Society's Scam!". "Bosses Are Being Threatened By Mental Illnesses!"

    Tim Dillon (Comedian): "The Boomers Are A Selfish Generation!". "Gen Z Has Exposed Society's Scam!". "Bosses Are Being Threatened By Mental Illnesses!"
    Making a living by telling jokes, takes making it through a life that’s no joke. Tim Dillon is a comedian, actor, and host of the Tim Dillon Show podcast. In 2017, Rolling Stone magazine named him as one of the top 10 comics you need to know, and in 2022, he released his first Netflix standup special, 'Tim Dillon: A Real Hero’. In this conversation Tim and Steven discuss topics such as, how his mother’s illness inspired him to become funny, his addiction, how Generation Z has exposed society’s scams, and the mental health struggles that pushed him into becoming a comedian. 00:00 Intro 02:01 I Was a Closeted Gay Addict 03:23 Which One of Your Parents Were Depressed? 07:03 The Impact of Your Parent's Mental Illnesses on You 09:05 Your Parents Divorce 12:32 Childhood Trauma & Taking Drugs 15:51 Hitting Rock Bottom 19:40 AA Meetings 23:15 Trying to Get Sober 24:27 Being a Juror on a Murder Crime 27:41 His First Open Mic Comedy Show 29:25 The Taboos in Comedy 33:20 Why You Don't Get Cancelled 36:09 The Podcasting World 39:42 What’s Up With The Different Generations? 48:09 What Are His Goals in Comedy 49:18 Have You Processed Your Trauma? 55:38 His Experience with Therapy 58:24 Coming Out as Gay & Dating 01:01:50 What Do You Love About Yourself? 01:05:00 Mental Health Coping Mechanisms 01:07:27 Elon Musk Buying Twitter 01:08:35 Social Media Criticism 01:09:46 Touring The World 01:15:03 What Happens in Hollywood? 01:17:40 Rising to the Top: The American Dream 01:20:51 New Generations Don't Work Hard 01:21:49 Remote Working 01:25:05 The Future of AI 01:30:26 Men's Mental Health 01:33:53 Andrew Tate's Influence 01:34:49 Who Should You Have Apologized to and You Didn't? You can purchase tickets to Tim’s new show, ‘American Royalty’, here: https://bit.ly/4aHE6JN You can watch ‘The Tim Dillon Show,’ here: https://bit.ly/3U1DOYp Follow Tim: Twitter - https://bit.ly/49oMOLV Instagram - https://bit.ly/3PPbRRb YouTube - https://bit.ly/3U1DOYp Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb My new book! 'The 33 Laws Of Business & Life' is out now - https://smarturl.it/DOACbook Conversations Cards: https://thediary.com/products/the-conversation-cards-1st-edition Follow me: https://beacons.ai/diaryofaceo Sponsors: Zoe: http://joinzoe.com with an exclusive code CEO10 for 10% off Learn more about your ad choices. Visit podcastchoices.com/adchoices

    The Better-Sex Doctor: The Link Between Masturbating & Prostate Cancer! This Is The Perfect Amount Of Times To Have Sex! Strong Pelvic Floor = Better Sex! Dr Rena Malik

    The Better-Sex Doctor: The Link Between Masturbating & Prostate Cancer! This Is The Perfect Amount Of Times To Have Sex! Strong Pelvic Floor = Better Sex! Dr Rena Malik
    If you’ve ever had questions about sex but have been to embarrassed to ask them, then this is the episode for you. Dr Rena Malik is a Urologist & Pelvic Surgeon, her YouTube channel has over 1.8 million subscribers, where she releases weekly episodes on everything to do with sexual health education. In this conversation Rena and Steven discuss topics such as, how stress affects the pelvic floor, the health benefits of orgasms, how to save your sex life, why sperm count is decreasing worldwide, and how to really boost testosterone. (0:00) Intro (02:04) What is it you're seeking to do? (02:54) How do you define sexual health? (03:10) Do we understand our bodies? (04:34) Where does your training come from? (06:01) What's your training with the pelvic floor? (08:31) Why should our doctors be asking about our sexual health? (10:39) Is a weak pelvic floor in men linked to erectile dysfunction, and does sitting cause it too? (12:22) How much sex should couples be having? (14:06) Should we be experiencing pain during sex? (16:21) The vagina's expanding process (18:47) How do we communicate with our partners about sex? (21:45) What's the first step in re-building a good sex life? (25:46) Men vs women’s sexual desire as we age (28:35) Anticipation around sex causing more harm than good (29:35) Is a low libido a hormone problem? (31:53) Ways to increase testosterone (34:49) A decline in testosterone levels and sperm counts (36:01) Chemicals in everyday objects impacting sperm counts (37:54) How have sperm counts been decreasing over the years? (41:30) How do we increase our semen volume (43:20) Does masturbating improve my pelvic floor? (44:19) The impact our technology is having on our genitals (47:12) Does masturbation decrease testosterone levels? (48:41) Does too much masturbation have a bad effect on us? (50:34) Will masturbating make people blind? (50:53) What do you think of no nut November (52:29) Masturbating giving you more clarity of mind (55:47) Post nut clarity (59:15) The link between cancer and masturbation (01:01:12) Porn, is it bad? (01:05:11) VR headsets and porn (01:09:38) Trauma and how it relates to our sex lives (01:12:14) Can you have sex when pregnant? (01:12:57) Orgasms and the clitoris (01:19:00) What is an orgasm (01:22:40) Scheduling time for sex? (01:24:11) Is there a disparity on how long sex should actually take compared to how long it takes (01:27:49) Vagina myths (01:29:54) Pelvic floor exercises, how to do them (01:32:12) How do we know if we have pelvic floor issues (01:35:16) PENIS SIZE, is it possible to increase the size? (01:38:03) How big is a penis on average vs how big people think they should be? (01:41:14) Will my penis get smaller as we age? (01:42:32) Does body parts size indicate a bigger penis? (01:45:09) Labiaplasty (01:46:45) Squirting (01:49:40) Last guest question Follow Rena: Twitter - https://bit.ly/3VzI3vu Instagram - https://bit.ly/3TDaRk6 YouTube - https://bit.ly/3vx9knV Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb Follow me: https://beacons.ai/diaryofaceo Sponsors: Zoe - http://joinzoe.com with an exclusive code CEO10 for 10% off Uber: https://p.uber.com/creditsterms Study mentioned: https://www.health.harvard.edu/mens-health/ejaculation_frequency_and_prostate_cancer#:~:text=In%20fact%2C%20the%20reverse%20was,lower%20risk%20of%20prostate%20cancer. Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Moment 155: The "Post Date 8" Questions You Need To Ask To Find 'The One' - Logan Ury

    Moment 155: The "Post Date 8" Questions You Need To Ask To Find 'The One' - Logan Ury
    In this moment, behavioural expert and dating coach, Logan Ury discusses the 3 fundamental things to look for in a partner. Too often people have a rigid list of exact traits that they want in their future partner in relationship science this is called, ‘relationship shopping’. This is the idea of shopping for your partner like you would do with any product online. However, more often than not, people end up in a long term relationship with someone who has none of these traits. The reason for this is that while people may think they know what they want, they are wrong. Instead, Logan says you need to date like a scientist, experimenting and constantly changing your hypothesis of what you want in a partner. This can be achieved by using Logan’s 8 questions to ask yourself after a date, the focus of this is examining who are you around that person, and what side of you do they bring out, as this is who you will be for the rest of the relationship. Listen to the full episode here Apple - https://g2ul0.app.link/sXZ3OZpToHb Spotify - https://g2ul0.app.link/nAu4hnmToHb Watch the Episodes On Youtube:  https://www.youtube.com/c/%20TheDiaryOfACEO/videos Logan: https://www.loganury.com https://www.instagram.com/loganury/?hl=en Learn more about your ad choices. Visit podcastchoices.com/adchoices