Daily Habits for Better Brain Health | Jim Kwik & Dr. Daniel Amen

Summary

Neuroscientist Dr. Daniel Amen discusses evidence-based daily habits to improve brain health on the Quick Brain podcast. Dr. Amen highlights 366 simple, effective strategies that change lives, drawn from 40 years of psychiatric practice and over 200,000 brain scans at his international clinics. Dr. Amen shares brainscan results revealing the rejuvenating impact of hydration, supplements, proper nutrition, exercise and new learning. Stories showcase elder and young patients implementing Dr. Amen's guidance to overcome conditions like obesity, pain, and depression.

Takeaways

• 😊 The brain and mental health require daily practices, just like physical and spiritual health
• 🧠 Loving and caring for your brain leads to wanting a better brain and doing things to improve it
• 💪🏻 Developing tiny, easy habits makes positive change more likely to stick
• 🍎 Toxic food and products hurt the brain; nutritious food and healthy habits help it
• 👍 Boosting blood flow promotes new brain cell growth and protects existing cells
• 💧 Staying hydrated improves brain performance and washes toxins out of it while sleeping
• ☀️ Getting enough vitamin D significantly reduces Alzheimer's disease risk
• 😴 Focusing on positive thoughts before bed trains your dreams to be more positive
• 📈 New learning throughout life is essential for brain health and performance
• 👵 At 83, Nancy transformed her depressed life by gradually implementing lifestyle changes from the book, losing 70 lbs and learning languages

Q & A

What is the main message Dr. Amen wants to convey with his work?

Dr. Amen believes that brain and mental health require daily practice, just like spiritual and physical health. He wants to give people tools and habits to improve their brain, mind, relationships and overall wellbeing.

What is the concept of 'brain envy' that Dr. Amen refers to?

Brain envy means being envious of and wanting a better brain, rather than being envious of physical attributes. Dr. Amen believes that if you learn to love and care for your brain, you'll be motivated to do things that improve it.

What is the 'mother tiny habit' Dr. Amen recommends?

The 'mother tiny habit' is to take 3 seconds whenever you're doing something to evaluate if that activity is good or bad for your brain. This helps build awareness and motivation to make brain-healthy choices.

Why does Dr. Amen say alcohol and marijuana are not health foods?

His brain scans show that alcohol and marijuana actually damage and kill brain cells over time, making your brain look older than it is. So they have negative long-term impacts, despite short-term enjoyment.

What does Dr. Amen recommend for improving blood flow to the brain?

He recommends optimizing vitamin D levels between 50-100 ng/mL, taking saffron supplements which boost mood and memory, flossing daily to reduce gum inflammation, probiotics for gut health, and avoiding packaged foods and gadget addiction which increase inflammation.

What is Dr. Amen's bedtime routine for more positive dreams?

Before bed, he reviews the entire day from beginning to end, looking specifically for things that went well. This trains the brain to focus on the positive at night, leading to more positive dreams.

What was the story of Nancy, the 83 year old woman?

Nancy found Dr. Amen's book at 80 when she was depressed and in pain. She slowly implemented his suggestions over time until she lost 70 lbs, took languages classes and learned guitar at 83. Her brain scan then showed beautiful healthy activity.

What does Dr. Amen say is key to brain health?

He says new learning is essential for brain health. Challenging your brain with new skills and knowledge keeps it active and delays cognitive decline.

How did Nancy change her diet for the better?

She didn't deprive herself of anything. She simply ate the healthy foods first until she was full, so there was no room left for unhealthy foods. This allowed her to cut back without feeling deprived.

What advice does Dr. Amen have for feeling overwhelmed by change?

He advises to just start small by picking one new healthy habit, mastering it, then building momentum by layering positive changes over time. Consistency compounds to drive powerful transformation.