10 Billionaires Habits You Can Copy | Try It For 21 Days!
Summary
TLDRThis 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
🧠 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.
🔨 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.
Mindmap
Keywords
💡Brain food
💡Automatic negative thoughts (ANTs)
💡Exercise
💡Brain nutrients
💡Positive peer group
💡Clean environment
💡Sleep
💡Brain protection
💡Neurogenesis and neuroplasticity
💡Stress management
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
[Music]
you
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