10 Billionaires Habits You Can Copy | Try It For 21 Days!

Summary

This video presents 10 scientifically proven strategies to enhance brain health, speed, and intelligence. It covers key areas like brain-boosting foods, combating negative thoughts, regular exercise, brain nutrients, positive social interactions, maintaining a clean environment, sleep, brain protection, continuous learning, and stress management. The speaker emphasizes the importance of implementing all of these practices, not just relying on a 'magic pill,' to optimize mental fitness and performance. The advice is practical and encourages self-reflection on one's habits for better brain health.

Takeaways

• 🥗 Good brain food is essential. You are what you eat, and foods like blueberries, avocados, and dark chocolate are particularly good for brain health.
• 🧠 Killing automatic negative thoughts (ANTs) is crucial. Rewire your brain by eliminating negative self-talk and rehearsing positive outcomes.
• 🏃‍♂️ Exercise plays a key role in brain health, enhancing cognition and overall mental performance.
• 💊 Brain nutrients like Omega-3s, DHA, and Vitamin B12 are essential for cognitive function. Consult a doctor to check for deficiencies.
• 👥 Surround yourself with a positive peer group. Your environment and social circles significantly influence your habits and thought patterns.
• 🧹 Clean environment matters. A clutter-free space, clean air, and clean water improve mental clarity and brain health.
• 😴 Sleep is vital for consolidating memories, clearing brain plaque, and fostering creativity through dreams.
• 🛡️ Protect your brain from injury, concussions, and excessive exposure to electromagnetic fields from devices.
• 📚 Continuous learning and new experiences boost neurogenesis and neuroplasticity, helping to create new brain cells and connections.
• 🧘 Stress management is critical. Chronic stress negatively impacts brain health, so practices like meditation, yoga, and relaxation are important.

Q & A

What is the first key to unlocking a 'quick brain' according to the script?

The first key is having good brain food. What you eat matters for your brain health, and foods like blueberries, avocados, and dark chocolate are particularly beneficial.

What are 'automatic negative thoughts' (ANTs), and why is it important to manage them?

Automatic negative thoughts are recurring negative self-talk. Managing them is crucial because they shape your mindset, and rehearsing negative thoughts rewires your brain to expect more negativity.

Why does the speaker emphasize the importance of exercise for brain health?

Exercise is essential for brain health because it promotes blood flow to the brain, which helps with cognitive function, memory, and overall mental sharpness.

What role do brain nutrients like Omega-3s and B vitamins play in optimizing brain function?

Nutrients like Omega-3s, DHA, and B vitamins support cognitive function, prevent deficiencies that can lead to cognitive issues, and are necessary for maintaining brain health.

How does spending time with a positive peer group affect brain health?

Spending time with positive people influences your habits, thought patterns, and behaviors through mirror neurons. Surrounding yourself with positive influences can help you adopt better mental and emotional habits.

What is the importance of maintaining a clean environment for brain function?

A clean environment, including clean air and water, helps improve clarity of thought. Reducing pollutants in your environment is beneficial for your cognition.

Why is sleep critical for brain health?

Sleep is vital for consolidating short-term memory into long-term memory, cleaning out brain plaque that can lead to cognitive decline, and fostering creativity through dreams.

What does the speaker mean by 'brain protection,' and how can one protect their brain?

Brain protection refers to taking measures like avoiding concussions, limiting exposure to electromagnetic fields from smart devices, and wearing helmets to safeguard the brain from physical and environmental harm.

How do novelty and nutrition contribute to neurogenesis and neuroplasticity?

Novelty (exposing the brain to new stimuli) and nutrition support neurogenesis (creation of new brain cells) and neuroplasticity (formation of new neural connections), which are crucial for learning and brain growth.

What are some methods for managing stress, and why is stress management important for brain health?

Stress management techniques like meditation, relaxation, massage, and yoga are important because stress, though often invisible, can have a significant negative impact on brain health if not properly managed.

Outlines

00:00

🧠 10 Keys to Unlocking a Quick Brain

The speaker introduces the concept of a 'quick brain,' focusing on 10 scientifically proven methods to improve brain health, performance, and overall cognitive fitness. These strategies are part of an 80/20 approach, where 20% of effort yields 80% of results. The first key is 'good brain food,' which involves consuming neuroprotective foods like blueberries, avocados, and dark chocolate. The audience is encouraged to rate themselves from 0 to 10 based on how well they incorporate these habits into their lifestyle.

05:00

🔨 Breaking Negative Thought Patterns

The second key focuses on eliminating 'automatic negative thoughts' (ANTs) through self-awareness and mental cleansing. Just as we cleanse our bodies, the speaker suggests a 'mental cleanse' to eliminate negative thoughts for 30 days. Negative self-talk rewires the brain, leading to repeated negative experiences. The speaker stresses the importance of using the imagination positively instead of rehearsing fears and anxieties, as the brain cannot distinguish between vivid imagination and reality.

🏋️‍♂️ Exercising for Brain Health

Exercise is presented as the third key to optimizing brain performance. Physical activity not only benefits overall health but also boosts cognitive function. The fourth key, 'brain nutrients,' highlights the importance of Omega-3s, DHA, vitamin B, and other supplements. Individuals are encouraged to test for nutrient deficiencies to avoid cognitive issues and optimize brain function. The speaker emphasizes consulting with doctors to get personalized recommendations based on diet and nutritional needs.

👥 Surround Yourself with a Positive Peer Group

The fifth key is about the influence of one's peer group on brain health and success. Mirror neurons cause individuals to imitate those around them, meaning habits, thought patterns, and even behaviors are shaped by social interactions. The speaker advises choosing peers wisely because 'you are the average of the five people you spend the most time with.' The sixth key is maintaining a clean environment, as a clutter-free space fosters clarity of thought and reduces cognitive load.

😴 The Critical Importance of Sleep

Sleep is the seventh key and is crucial for brain function. It serves three main purposes: consolidating memories, clearing brain plaque that can lead to cognitive decline, and promoting creativity through dreams. Many great inventions, such as the sewing machine and even the periodic table, originated from dreams. The speaker encourages the audience to pay attention to their dreams as a source of creative ideas and problem-solving.

🛡️ Protecting Your Brain from Harm

Brain protection is the eighth key, focusing on the dangers posed by physical trauma, like concussions, and electromagnetic fields (EMFs) from devices. The speaker points out that children often sleep with phones near their heads, which may have unknown consequences. Wearing helmets and being aware of potential risks from EMFs are practical measures for brain protection. The speaker highlights that many high-performing athletes experience traumatic brain injuries, emphasizing the importance of safeguarding cognitive health.

🧠 The Power of New Learning

The ninth key encourages continual learning to stimulate neurogenesis (creation of new brain cells) and neuroplasticity (formation of new neural connections). Learning new things and providing the brain with novelty and proper nutrition help strengthen mental 'muscles.' Just like physical exercise builds the body, mental challenges paired with proper nutrients enhance brain function, keeping it sharp and resilient.

🧘‍♀️ Managing Stress for Brain Longevity

The tenth and final key addresses stress management. The speaker explains that stress is often invisible, and people may not realize its toll until they experience true relaxation, such as on vacation or during a massage. Chronic stress is compared to the water a fish swims in—always present but unnoticed. Effective stress relief practices, like meditation, yoga, and relaxation techniques, are essential for maintaining brain health and overall well-being.

Keywords

💡Brain food

Brain food refers to specific foods that are beneficial for brain health and cognitive function. In the video, the speaker emphasizes the importance of consuming foods like blueberries, avocados, and dark chocolate, which are 'neuroprotective' and help to optimize brain performance. This ties into the theme of improving brain health through diet.

💡Automatic negative thoughts (ANTs)

Automatic negative thoughts, or ANTs, are self-destructive patterns of thinking that often occur unconsciously. The speaker encourages 'killing' these thoughts to prevent them from becoming habitual, as they can hinder mental performance and overall well-being. This concept is linked to the idea of cognitive rewiring and mental discipline in the video.

💡Exercise

Exercise is a critical component for brain health. The speaker explains that physical activity not only improves physical fitness but also enhances cognitive function. This relates to the broader theme of holistic brain optimization, where physical health contributes to mental agility and performance.

💡Brain nutrients

Brain nutrients are vitamins, minerals, and other dietary components that support brain health. The video highlights the role of supplements like Omega-3s, DHA, and vitamin B12 in maintaining cognitive function, especially for those with nutrient deficiencies. This underscores the importance of targeted nutrition for mental clarity and memory.

💡Positive peer group

Positive peer group refers to the influence of surrounding yourself with individuals who positively impact your thoughts, behaviors, and habits. The speaker stresses that who you spend time with can shape your mental and emotional states, making this concept central to personal growth and brain health.

💡Clean environment

A clean environment relates to both physical and mental spaces that are free from clutter and pollutants. The speaker argues that a tidy workspace or home leads to clearer thinking and better focus, while clean air and water support overall brain function. This highlights the importance of environment in mental well-being.

💡Sleep

Sleep is described as crucial for memory consolidation, brain detoxification, and creativity. The speaker notes that sleep allows the brain to form long-term memories, clear out harmful plaques, and even generate new ideas through dreams. This is a key factor in maintaining optimal brain function.

💡Brain protection

Brain protection involves safeguarding the brain from physical and environmental harm, such as concussions or exposure to electromagnetic fields from devices. The speaker emphasizes the need for protective measures, especially for athletes and individuals exposed to these risks, to ensure long-term brain health.

💡Neurogenesis and neuroplasticity

Neurogenesis is the process of creating new brain cells, while neuroplasticity refers to the brain's ability to form new neural connections. The video mentions how novelty and proper nutrition can stimulate these processes, leading to stronger cognitive abilities. These concepts are central to the idea that the brain can continually improve with the right stimuli.

💡Stress management

Stress management refers to techniques and practices that reduce chronic stress, which can negatively impact brain function. The speaker explains that stress is often invisible, but it affects cognitive health. Methods like meditation, relaxation, and yoga are suggested as ways to mitigate stress and maintain mental sharpness.

Highlights

The 10 keys to optimizing brain health include scientifically proven methods to become faster, smarter, and better.

Good brain food is the first key, with foods like blueberries, avocados, and dark chocolate being excellent for brain health.

Eliminating Automatic Negative Thoughts (ANTs) and adopting positive self-talk can help rewire your brain for success.

Exercise is essential for cognitive function and brain optimization, contributing to physical and mental health.

Brain nutrients like Omega-3s, DHA, and vitamin B12 are critical for maintaining cognitive function.

Having a positive peer group is important because you imitate the behaviors, habits, and thought patterns of those around you.

A clean environment, including clean air and water, helps improve cognitive clarity and overall brain function.

Sleep is crucial for memory consolidation, clearing brain plaque, and even fostering creativity during dream states.

Protect your brain by avoiding concussions and limiting exposure to electromagnetic fields from smart devices.

Neurogenesis and neuroplasticity can be improved through new learning and proper nutrition, strengthening brain connections.

Stress management, through activities like meditation and yoga, is key to reducing the invisible yet harmful effects of stress on the brain.

The 80/20 rule applies to brain optimization, with 20% of activities providing 80% of the results.

Positive self-talk and avoiding repetitive negative thought patterns can prevent cognitive decline and improve focus.

Mirror neurons cause us to unconsciously imitate the behaviors of those around us, making social networks critical for brain health.

Dreams can provide creative solutions, as seen in examples like Paul McCartney’s 'Yesterday' and Mary Shelley’s 'Frankenstein.'

Transcripts

I'm gonna share with you the 10 keys to

a lot but I call your quick brain right

these are the 10 things scientifically

proven to help you be faster smarter and

better to optimize your brain health and

your fitness and now every single thing

I'm going to say nobody's gonna debate

right they're gonna say yes of course

but common sense is not common practice

so I'm gonna ask people who are watching

this is to rate yourself 0 to 10 how

well am i doing this one area like in

terms of how I'm eating or exercising or

something and then you'll notice

everyone wants to know what the magic

pill is there's no magic memory pill

there's their magic memory processes

right if you everyone wants to know the

one silver bullet you have to do all of

these things because that's what falls

within the focal point meaning that the

8020 rule the 20% that gives you 80% of

the resorbs results and the rewards so

really fast the 10 keys for unlocking

your quick brain number one is good

brain food all right good brain food

because you are what you eat what you

eat matters especially to your gray

matter there are certain foods that are

really good for your brain and you

probably most these foods as your works

I know you're very blueberry yeah all

like blueberries is like I called brain

berries and avocados and good fats and

and and all of them so there's 10 of

them that I recommend and so they're

really they're real they're really

excellent they're very neuroprotective

and such including dark chocolate so

dark chocolate is uh it's good what's

good for your mood is generally good for

your mind but so a good brain diet is

number one so just break your cell phone

scale zero to ten how good is your diet

all right number two is killing ants

automatic negative thoughts your

self-talk and so what I would recommend

people 0 to 10 how does that feel how

well are you doing and not only that but

you know maybe going on it on a little

faster cleanse like like we cleanse the

food we eat and things we put in our

body but what about the thoughts that

we're putting in our out of these 30

days if you know negative thoughts I

mean one day or not complaining or

something like that bland you know

because it's just again you know people

people get so addicted to these things

like you know complaining and whatever

you're rehearsing you're just you're

really rewiring your brain to get more

of that it's not

Law of Attraction there's a law of

action that's going on you know that

makes it because all behaviors belief

driven and so you're wiring your brains

really rehearsing those things that's

why they say that the fearful person

dies a thousand times like a coward dies

a thousand times in their mind you know

and and non-count like a brave person

dies just once because every time you're

rehearsing oh I'm scared of public

speaking you do it over and over again

not only do you get the fear of it every

single time because your imagination

your mind doesn't know the difference

between something vividly imagine and

something that's real literally if you

were if you would have put on a brain

sensing device the same parts our brain

that would light up if the dog walked in

just you see what parts your brain

lights up and if you imagine that's all

walking in the same exact part - brain

will light up so the mind doesn't know

the difference it's the most powerful

tool you have your imagination you know

our thoughts our things and improve you

know activating our imagination so you

know don't do it to rehearse your fears

and the things that are negative right

only have thoughts of things that you

want to come and it really happen so the

third thing exercise people really we

know number four brain nutrients Omega

threes DHA is the gingko biloba vitamin

B b12 and this is a subject that comes

up because you know a lot of people

travel they fast food lifestyles and you

know but maybe they're lacking a certain

supplements and what I would say is you

know I'm not a nutritionist I'm not

anything that ends on an East but go to

a doctor good functional medicine doctor

you have a blood test and I say I say

the same thing for diet when people say

what's the best you know to do food

sensitivity tests see what your blood

says you know red yellow green you know

red stay away from yellow you know

sparingly green and see how you flourish

on it afterwards right and then test it

but same thing with nutrient profile you

can see what you're deficient is or if

you're low on B vitamins if you're low

on DHA then you're gonna have cognitive

issues right so supplement fifth thing

that you want to optimize your brain is

positive peer group we know who you

spend time with is who you become

because and it's not just a positive

thinking you know affirmation quote

literally you have mirror neurons and

your mirror neurons in your nervous

system is when you could watch a sport

or watch a movie you could feel what

they feel it's what is where you have

empathy for other people we're always

imitating people right and so who you

spend time with this who you become

because you're imitating their habits

their behaviors their thought patterns

and everything so that's why they say

you're the average of the five people

you spend the most time with right if

you're around nine broke people

you're gonna be the tenth right like you

hear these things all the time but

there's a it's not just your biological

networks or your neurological networks

analyze your social networks right

because whether or not you smoke has

less to do with your neurological

networks and more to do whether or not

your friends friends smoke it's gonna

have more of an influence six thing for

your brain clean environment we know a

clean environment is good for your brain

at a anecdotal level you know when you

clean your desk or you clean your laptop

off you know you have clarity of thought

right but I don't just mean that I mean

clean air clean water because there's a

lot of pollutants that's you know that's

not good for your cognition right so

from there we at number seven sleep this

is a big one for so many people sleep is

so important for your brain for three

reasons number ones where you

consolidate short to long-term memory

everyone who pulled an all-nighter back

in the university that hurt you because

you need that sleep number two it's

where you clean out the plaque that can

lead to brain aging challenges and that

that's what aleus research is saying in

terms of we need to see dementia and

such and then the third reason is

because when you dream and here's the

thing you're like what does it have to

do with anything Jim it's like you don't

know how many amazing ideas and

invention literature works of art came

in dream states like did you know like I

mentioned Mary Shelley you know here in

London Frankenstein came to her in a

dream you know Paul McCartney came up

with yesterday in his dream you know

like a chemist came up with a periodic

table in his dream Elias Howe created

the sewing machine in this dream right

like what are you dreaming about late at

night because when you are working all

day and you're learning all day your

brain doesn't shut off at night at night

it's more active people don't realize

that you think it's just not happening

it's actually more active and it's

coming up with solutions it's

integrating stuff in the form of dreams

number eight is brain protection meaning

that you know like I I I work with a lot

of athletes high performer athletes

concussions are a big deal yeah right

and you know and I've had a number of

TBI is you know traumatic brain injuries

but not just that you know I did a whole

episode on electromagnetic fields like

people don't realize that the like our

smart devices like you like our brains

didn't really have ought to have like

these the all this electricity like

right by our brains

you know and I read recently that 90% of

kids sleep with their phones underneath

their pillows I mean who knows the

effect that's at some federal voice

protect your brain wear a helmet and

then finally nine and ten ninth key to

keeping your brain alive is a new

learnings right the neurogenesis in

neuro plasticity means neurogenesis you

could create new brain cells the day you

die science never thought that

neuroplasticity is saying you could

create new connections the way to

improve neurogenesis neuroplasticity two

things novelty and nutrition just like

when you're an athlete just like

training your body you give a novelty or

stimulus and then you feed it with

nutrition right and so that's how you

build your mental muscles to finally

number ten stress management stress

management meaning people don't realize

it because it's invisible but it's like

you don't realize how much stress you're

under until you're on vacation are you

getting a massage

you don't realize because it's all there

all the times like the fish that they

don't see the water because it's there

all the time so what are we doing to

cope film you know meditation relaxation

massage yoga whatever it is gets us

dressed

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