Listen: #89: How to Detox Your Brain for Clearer Thinking, Deeper Relationships, and Lasting Happiness with Drs. David and Austin Perlmutter
"To be increasing in both adults and children. Things don't need to be this way because a lot of these are preventable untouchable diseases. And I don't want to say all of it but we have these solutions meaning. We know certain diets. For example. The Mediterranean diet is linked to a lower or risk of developing depression. We know that exercise is linked to a lower risk of developing depression. We know that we can spend time with other people and that improves. Our health outcomes including our mood so we have kind of these solutions now. Why that's so important is as we mentioned before it's not the question of do we know what to do? It's a question of do we know how to follow through on these things we understand and so the world as we see it right now could be a lot better better with the available information so much of these. Things are things that are result of poor decision making and again to give an example with the sugar. If you're somebody who is you know that you shouldn't be drinking a whole bunch of soda you know that you shouldn't be eating a whole bunch of white bread but you do it anyway. It's not a knowledge problem problem anymore. It's a problem with being able to follow through on the decisions and those decisions are a reflection of the way our brains are wired so to take this to where we WANNA go in the book we need to get upstream. We need to get upstream of the time that you're sitting there looking at the apple in the donut and thinking. I know I should eat the the apple but the donut looks really good at that point. A lot of the decision has already been made. Because it's determined by the way your brain is wired. We talk about inflammation inflammation flirtation. Changes are decisions. It changes are mood. Changes our entire outlook on life and as an example of that we now understand that inflammation may actually the cause depression. I'll take a pause there because something that I only recently fully grasped the significance of this. This point we look at research. which were they give people either? Vaccinations or endotoxin which is part of a bacterial membrane and it creates symptoms of depression which means people feel more withdrawn from others. It means they don't want to go socialize. It means they don't enjoy life as much so inflammation we we appreciate associated changes our brain but again as I said before if we know that inflammation is changing our decisions and we know that our decisions can alter the amount of inflammation formation in our bodies. Then we can get upstream of this by making the choices today. Things like exercising things like meditating things like even going out into nature for for twenty minutes that lower stress when you have lower stress that lowers inflammation over time. These are ways we can take back our brain for better decisions and better outcomes you you know. I was thinking of a couple of things as we were as Austin was talking and I was there's a great quote When Luke skywalker I I meets Yoda. I mean we get our information wherever we get it right and your luke is we want to become a jet. I and He's learning learning how to use the lightsaber and he's not a really good job. And he's Iota says well you've got you've got to do do do not as pretty good impression. So He says well I'm trying and iota says try what is try there is only do and not do so. That's interesting interesting that you know I'm thinking about that in the context of this book brainwash This is for the people who look in the mirror and say why is this happening. WHY CAN'T I? I make these decisions. I bought the gym membership. Why am I not going? Why am I not getting the outcome that I want? And I think think that the deck is stacked against people and they don't realize it that because of these hacks into their decision making as we've been talking about with respect to sugar There's many other hacks and we'll talk about that but It's it's time that people stop fully blaming themselves and gaining this recognition their ability to make it stick with better decisions has been taken from them. By as we've talked about now sugar via inflammation via disconnection connection to the prefrontal CORTEX. That's what inflammation does so. Often start off first with Food David. Can you pick up on that. You're talking about these other hacks. What are the other hacks that are there? That are hijacking. Hijacking our ability to move forward on the things that we actually care about well so many things and it's you know truthfully many of the lifestyle choices that you've talked about about interviewed people about Over the years with reverence to their general health I would say that. What is thematic about basically everything that we present is the mechanism of inflammation yes the same mechanism underlying chronic gender conditions? But now recognizing that chronic inflammation is is part of Disconnection Syndrome is keeping you from accessing that part of your brain that allows you to plan for the future make good decisions stick with your decisions and even express empathy. That is a powerful threat posed by inflammation brought on for example by. Not Getting enough restorative sleep. You No way if I could just interrupt. There's all these different streams that are out there little rivers that then lead into this bigger river so it could be these not getting enough sleep not beginning in food or getting the wrong types of food. They're they're all going into that. Main River of inflammation all contributing. Yes and we're going to revisit that metaphor a little bit later because it allows house us to get out of the main river into the smaller tributary tributaries if we just choose for example to change the Diet to pay attention to who are exercise time in nature relationships meditation sleep etc so You know everybody doesn't have to be put off by the idea that well I gotta jump in full bore here and do this entire lifestyle change immediately know once you change a couple of these parameters then the decision vision making apparatus improves and that will foster making more and more changes ultimately the whole the program is on board and people are really finally finally achieving a place of being satisfied with their decisions and knowing that their decisions are taking them to a better place now we were introducing sleep deep. You know we talk about How much time do you spend exercising? How much time do you spend meditating? How much time do you spend engaging aging with other people Those time dedications Pale in relationship to the amount of time you spend or should spend sleeping you don't spend a third of of your day Eating or exercising. Unless you're training for some ultra something or other but you spend or should spend about seven or eight hours a third of your twenty four hour o'clock Sleeping its that important and yet we now know that a third of Americans don't get enough sleep. Don't get adequate sleep and you know I it. It dovetails nicely. What Austin was grabbing earlier with respect to food That the same sort of findings are seeing when people are not getting being enough restorative. Sleep their decision. Making apparatus is dysfunctional. They make bad decisions as an example People who chronically are are not getting enough restorative. Sleep have an average increased consumption daily of three hundred and fifty calories added without any added caloric burn earn. So that's a net three hundred fifty more on the scale of where you don't need those calories and when you consider that thirty. Five hundred calories stories is a pound of body fat. It doesn't take much imagination to think about. Somebody who's chronically. Not Getting enough sleep over six to eight months to a year. There's going to be a lot out of weight gain and that is a problem. Because that's fat gain and there is a powerful association between increasing body fat and worse sleep so that is a feed forward no pun intended feed forward cycle. Where you're not sleeping? Well you're gaining weight and guess what you're not sleeping well and body fat is pro inflammatory and Awesome as he described the book. Tell us about the body fat and and our appetite for example Apple. Sure this is something that was a relatively shocking thing when I finally understood and that is what do our fat cells do. What due specifically are visceral fat cells? Do the fat cells that we find around our belly for example and research has shown us that they produce chemicals. What are those chemicals else do? Well they influence our brains. They changed the way we think they changed the way we make decisions so the way I look at this is our adipocytes fat cells. They they have this agenda. They don't want to be killed off they WANNA survive. And how did they do that. While they tell our brains you should be making short term decisions and so what we see is that b. m. i. is correlated with higher. BMI means more short-term decision-making so again thinking about this your fat cells. They've got their agenda. And that is staying alive not being destroyed by good decision making so they are influencing your brain to tell you. Keep doing the things eating the foods not exercising sizing that will keep us going and they all seem like such small things when you look at them individually. Oh what's one night's sleep a little bit of sugar but what you both are really laying out is the fact that they have in each other and this is how people get down a downward spiral inside. Yes it's a great point drew and that is that even one night of of whatever it may be bad decision making Not Sleeping or one day of of bad eating in the aggregate. Maybe it's not a big deal but it does tend to set things up. Let's spin."